Veggie Recipes

Can’t take credit for them but I thought I’d share…

Winter Fish Tea(Sick Soup)

You want to use some type of white fleshed fish. Snapper, Yellowtail, Doctorfish, Parrotfish, etc. You have 2 choices. Either get a 3 to 4 pound whole fish and have them filet it and give you head and bones separate or get 2 pounds of filets and 2 pounds of fish heads.

Your first step is to make fish stock from the bones and heads or just the heads. Carrots, celery, onions, a whole head of garlic cloves, allspice berries, salt, black pepper and dry thyme and 10 cups of water. Just throw it all in the pot, bring it to a boil, lower to a simmer and cook it uncovered for 1 1/2 to 2 hours. Then strain it and make sure to press all the liquid out with the back of a spoon. Now save it to the side.

Now I take another chopped onion and another whole head of smashed garlic cloves and the tiniest drizzle of oil and cook it very low until they start to carmelize. Then I put in the stock, some chopped celery, a whole scotch bonnet poked with a fork, more allspice berries, many sprigs of fresh thyme, 1/2 t black pepper, 1/2 t salt, a peeled ginger root with many many slits cut into it, a sliced carrot, a chopped christophene, a chopped potato,some dice pumpkin another whole head of garlic cloves and a few okras. Again I bring it to a boil and down to a simmer and cover it and simmer for about a half and hour til veggies soft. You want this to be a thin brothy soup with a few chunks so add a few cups of water if you need to. You can also substitute plantain or yam or dasheen or cassava for potato or add them in addition.

Meanwhile I lime the fish, cut it into small chunks and season it. I put it in just for a few minutes at the end after i remove the hot pepper(and squeeze juice out with back of spoon) and ginger and thyme sticks and allspice berries.

You can garnish it with chopped scallions and cilantro if you want and squeeze in some lime.

The thing is there is 3 whole heads of garlic in here but when you cook them so slow they get sweet so you wouldn’t notice. Plus the ginger and hot pepper it flushes out all the germs or prevents them from flourishing. If I am sick and I make this and keep drinking it I get better in a day, 2 tops while everyone else fucked up for a week. If I do it preventitively like now, I won’t get sick.



6 med. green peppers
1 lb. Meat Substitute
2 tbsp. grated onion
1/2 tsp. salt
Dash of pepper
1 c. soft whole wheat bread crumbs
1/4 cup egg beaters egg substitute
1 can organic tomato soup

Cut tops off peppers. Remove stems and seeds, wash and turn upside down. Combine Beef Substitute, onion, salt, pepper, bread, egg substitute and 1/2 soup. Stuff peppers. Cover and boil in 1 to 1 1/2 inch salted water 30 minutes or until tender. Drain and add remaining soup on top when serving.


HEART HEALTHY Skillet Lasagna

1 pound ground meat subtitute, turkey breast, lean ground beef or sausage
1 (24-ounce) bottle pasta sauce
8 no-cook lasagna noodles (such as Barilla brand) broken into 2-inch pieces
1 cup low-fat ricotta
1 1/4 cups Italian blend shredded cheese, divided

In a large skillet over medium-high heat, brown meat until no longer pink, about 5 minutes (drain off excess fat if necessary). Add pasta sauce and 1 1/2 cups water and bring to a boil. Add lasagna pieces, stirring to coat with sauce. Reduce heat to a simmer and cook for about 10 to 12 minutes, or until noodles are just tender, stirring occasionally to mix noodles into sauce.
Meanwhile, in a bowl, combine ricotta and 1 cup Italian blend cheese. Drop the mixture in mounds around the top of the noodles. Sprinkle with remaining 1/4 cup cheese. Cover, turn off heat and let sit for 5 minutes, or until cheese is heated through.
To make the meal: green salad and crusty bread
Per serving: 589 calories (percent of calories from fat, 32), 39 grams protein, 59 grams carbohydrates, 4 grams fiber, 21 grams fat (10 grams saturated), 87 milligrams cholesterol, 1,222 milligrams sodium.


Vegetarian Loaf

One pack Gimmie Lean Ground Beef Substitute
1/2 Bell pepper, diced
1 small Onion, diced
3 tablespoons Ketchup
1 tablespoon Mustard
2 slices gluten free whole wheat bread
1/2 cup egg beaters egg substitute
1/4 cup tomato juice (or spaghetti sauce)
1 small garlic clove (or powdered garlic to taste)
1/2 teaspoon black pepper
2 teaspoons liquid aminos

Take two slices of bread and put in toaster until done. Cut into small cubes. Combine all ingredients in a large mixing bowl. (more tomato juice can be added if you want it juicier.)

Preheat oven to 325 degrees. place mixture in a foil-lined loaf pan and cover with foil. Cook for 45 minutes. Serves 4-5 people. Some people like to put Ketchup on top. I mix mine in.

I like to use homemade mushroom gravy or Marinara sauce on top.


Homemade apple sauce.

4 green apples
2 cups apple juice
1/2 cup honey
Cinnamon to taste

Dice four green apples, put them in a pot and boil them in apple juice. (If you boil in water, it will pull the flavor out of the apples.) Once the apples become soft strain off the juice and and add the honey to caramelize the apples. Portion out the apples and lightly sprinkle cinnamon on top. Serves 4.

My niece LOVES this served cold in the summertime. I save the strained off juice for protein shakes. My sister also uses this for the filling for desserts liike apple pie.


Chola (Chana Masala)
January 28th, 2007 filed under Dal (Lentils), Vegan

Chole also known as Chana Masala is a chickpea dish cooked in a spicy tomato gravy.

Serves 2 to 4.


* 1 15 oz can of chickpeas (kable chana, Garbanzo beans)
* 3 tablespoons oil
* Pinch of asafetida (Hing)
* 1 teaspoon cumin seeds
* 1 tablespoon gram flour (Besan)
* 1 large tomato
* 1 teaspoon ginger paste
* 1 teaspoon chopped green chilies
* 2 teaspoons coriander powder
* 1/2 teaspoon turmeric
* 1/2 teaspoon red chily powder
* 1 teaspoon salt
* 1/4 teaspoon garam masala
* 1 teaspoon chopped cilantro (Green coriander)
* Thinly sliced tomatoes for garnish


1. Drain the water out of the can of chickpeas and wash the chickpeas well.
2. Blend the tomatoes, green chilies and ginger to make a puree.
3. Heat the oil in a saucepan. Test the heat by adding one cumin seed to the oil; if seed crack right away oil is ready.
4. Add the asafetida and cumin seeds.
5. After the cumin seeds crack, add the gram flour and stir-fry for a minute.
6. Add the tomato puree, coriander powder, turmeric, red chily powder and cook for about 4 minutes on medium heat.
7. The mixture will start leaving the oil and will reduce to about half in quantity.
8. Add the chickpeas and a half cup of water and let it cook for 7 to 8 minutes on medium heat, covered.
9. Press the chickpeas with a spatula so they soften. Note: add more water as needed to keep the gravy consistency to your liking, and let it cook for few more minutes on low heat.
10. Add the garam masala and cilantro. Let it cook for another minute.
11. Garnish with thin tomato slices.

I serve this over rice.



1 lg. can sweet potatoes (1 lb. 13 oz.)
1 1/2 c. brown sugar
1/2 cup egg beaters egg substitute
3/4 stick Earth Balance brand vegan margarine substitute
1 c. milk
1/4 tsp. nutmeg
1/2 tsp. cinnamon

Combine all ingredients with electric mixer. Pour into baking dish. Bake 35 to 45 minutes at 300 degrees or until almost firm. Add topping during last 15 minutes of baking time.


3/4 stick Earth Balance brand vegan margarine substitute
1/2 c. chopped pecans
1/2 c. brown sugar
3/4 c. crushed corn flakes

Melt argarine substitute and brown sugar. Add nuts and corn flakes. Spread over top of souffle and bake 15 minutes or until crunchy.


Vegetarian Stuffed Mushroom Recipe
Submitted by

Container: heavy skillet
Prep Time: 15 minutes
Cook Time: 20 minutes

2 tablespoons olive oil
2 green onions, finely chopped
1/2 cup bread crumbs
1/2 cup seitan
1 teaspoon marjoram
1/4 teaspoon garlic powder
salt and pepper to taste
1 1/2 pounds mushrooms – your favorite variety
1/2 cup chicken or vegetable stock (or broth)

* Wipe mushrooms with a damp cloth. Break off the stems and trim off the ends. Set caps aside. Finely chop the stems.
* In a heavy skillet, heat olive oil, green onions, and mushroom stems. Sauté for 3 minutes, stirring well. Add bread crumbs, seitan, marjoram, garlic powder, and salt and pepper. Stir well and cook for 2 minutes.
* Pack the filling in the cavities of the mushroom caps.
* Brush a skillet lightly with oil and place the caps in the skillet, filled side up. Brown the caps for a minute or two, reduce heat, and add stock to the skillet. Cover and simmer for 20 minutes.
* The caps can also be baked uncovered at 375° F. for 15-20 minutes.


Baked Rigatoni with Spinach, Ricotta, and Fontina

From Food & Wine
A quick take on spinach and ricotta cannelloni, this baked pasta is fast because there’s nothing to stuff. The filling is simply tossed with cooked rigatoni that’s then topped with fontina and baked to a golden brown.

Serves: 4

1 pound(s) rigatoni
3 tablespoon(s) olive oil
1 package(s) (10-ounce) frozen spinach, thawed
2 cup(s) (about 1 pound) ricotta
5 tablespoon(s) grated Parmesan
1/2 teaspoon(s) grated nutmeg
3/4 teaspoon(s) salt
1/4 teaspoon(s) fresh-ground black pepper
6 ounce(s) fontina, grated (about 1 1/2 cups)

Heat the oven to 450°F. Oil a 9-by-13-inch baking dish.
In a large pot of boiling, salted water, cook the rigatoni until almost done, about 12 minutes. Drain. Put the pasta in the prepared baking dish and toss with 1 tablespoon of the oil.
Meanwhile, squeeze as much of the water as possible from the spinach. Put the spinach in a food processor and puree with the ricotta, 3 tablespoons of the Parmesan, the nutmeg, salt, and pepper. Stir in half the fontina.
Stir the spinach mixture into the pasta. Top with the remaining fontina and Parmesan. Drizzle the remaining 2 tablespoons oil over the top. Bake the pasta until the top is golden brown, 15 to 20 minutes.
Variation: You can substitute another chunky pasta, such as penne rigate, penne, ziti or fusilli. Boil all of these one or two minutes less.
Wine Recommendation: A delicately flavored white such as Orvieto will complement the mild ricotta nicely. And, because Orvieto is not oaky, the wine has no bitter tannin to clash with the slightly bitter spinach and nutmeg.


Fettuccine Alfredo with Asparagus

From Food & Wine… Again…
Ready to go at a moment’s notice, this asparagus-embellished classic is not only creamy, quick and delicious, but it dirties only one pot.

1 pound(s) asparagus
3/4 pound(s) fettuccine
4 tablespoon(s) butter, cut into pieces
1 cup(s) heavy cream
1 pinch(s) grated nutmeg
3/4 teaspoon(s) salt
1/8 teaspoon(s) fresh-ground black pepper
1/2 cup(s) grated Parmesan cheese, plus more for serving

Snap the tough ends off the asparagus and discard them. Cut the asparagus spears into 1-inch pieces. In a large pot of boiling, salted water, cook the fettuccine until almost done, about 8 minutes. Add the asparagus; cook until it and the pasta are just done, about 4 minutes longer.
Drain the pasta and asparagus. Toss with the butter, cream, nutmeg, salt, pepper and Parmesan. Serve with additional Parmesan.
Fettuccine Alfredo: Eliminate the asparagus.
Fettuccine Alfredo with Ham and Peas: Eliminate the asparagus. Add 1 cup frozen peas to the pasta during the last 2 minutes of cooking. Toss 1/4 pound of deli ham, cut into matchstick strips, with the remaining ingredients.
Fettuccine Alfredo with Fresh Mixed Herbs: Eliminate the asparagus. Toss in 3 tablespoons of chopped fresh herbs, such as basil, parsley, and/or chives, at the end.
Fettuccine Alfredo with Parsley and Sage: Eliminate the asparagus. Toss in 2 tablespoons chopped fresh parsley and 1/2 teaspoon dried sage at the end.
Wine Recommendation: A forcefully acidic white wine is a natural with asparagus and will pierce the richness of the sauce. Try one of the sauvignon blancs from New Zealand or a vernaccia from Italy.


Apple-Sweet Potato Soup from

Lots of variations on this via Google. This one comes off a little like chili.

– 2 tablespoons vegetable oil
– 1 white onion – medium
– garlic cloves, smashed
– 1 teaspoon ginger – fresh, finely grated
– 2 gala apples – seeded and coarsely chopped
– 1 celery stalks, thinly sliced crosswise
– 2 pounds sweet potatoes – peeled and thinly sliced
– 1 quart chicken stock or low-sodium broth
– 3 cups water
– 1/2 teaspoon cumin – more or less to taste
– 1/2 teaspoon onion powder
– 1/2 teaspoon cayenne pepper – more or less to taste
– 7 1/2 ounces chipolte peppers in adobo sauce, whole –
Serving Size: 1 cup
Servings: 6
Enter desired servings:
Container: Medium soup pot
Prep Time: 30 minutes
Cook Time: 15 minutes

In a medium soup pot, heat the oil, until simmering. Add the onion, garlic and ginger and cook over low heat. Stir until softened; approximately 7 minutes. Add the apples and celery, cooking for an additional 5 minutes. Now add the chicken stock, water and chipolte peppers. Bring to a boil. Cover partially and let
simmer over low heat until the fruit and vegetables are very tender; approximately 45
minutes. Stir in the chipolte peppers and mole sauce if the sauce is also being added with the
peppers. Use a blender(immersion blender is best) to puree the soup until smooth.
Season with salt and white pepper. Add the cumin, onion powder and cayenne papper, stir
until blended well. To add a flavorful spiciness to the soup, consider using chipolte peppers, either chopped
bits or pureed into the soup base. Some chipolte peppers can be found in food stores as
a canned product. The peppers are seeded and may be whole or chopped and may also be
combined with a mole sauce. Add to taste for mild to hot intensities or serve in a seperate
bowl and allow guests to add amounts to suit their taste buds. The addition of the mole sauce
will increase the intensity of the flavor. Garnish with crumbled feta or goat cheese, if
desired and serve. Refrigerate remainder for up to a week.

I used Leeks instead of Celery and would advise baking the potatoes first for a smokier, smoother taste. Makes removing the skins easier too. If you are really wanting to keep all the nutrition, clean the skins good and keep on as you blend [most skinned fruit, veggies have vitamins in layer closest to skin.]

Vegetable stock comes up in many variations of this recipe.


Simple and EasySalad lil side dish veggie recipe:

diced cucumbers
diced tomatoes
half head cabbage
small portion of onion
shredded carrots
diced green peppers

after u got all that chopped up…throw a lil sea salt, a lil virgin olive oil and squeeze half a lemon over it….talk about hittin the spot…


Irish White Bean and Cabbage Stew

1 large onion, chopped
3 ribs celery, chopped
2 to 3 cloves garlic, minced
1/2 head cabbage, chopped
4 carrots, sliced
1 to 1-1/2 pounds potatoes, cut in large dice
1/3 cup pearled barley (optional or substitute with gluten-free grain)
1 bay leaf
1 teaspoon thyme
1/2 teaspoon caraway seeds
1/2 teaspoon rosemary, crushed
1/2 teaspoon freshly ground black pepper

6-8 cups vegetable broth
3 cups cooked great northern beans (2 cans, drained)
1 14 1/2-ounce can diced tomatoes
1 tablespoon chopped parsley
salt to taste

Crock Pot: Place the vegetables, seasonings, and barley into a large (at least 5 quart) slow cooker. Add enough vegetable broth to just cover the vegetables (start with 6 cups and add more as needed). Cover and cook on low heat for 7 hours. Add beans, tomatoes, parsley, and salt to taste. Check seasonings and add more herbs if necessary. Cover and cook for another hour.

Stovetop: Place vegetables, seasonings, barley, and broth into a large stockpot. Cover and simmer until vegetables are tender, about 45 minutes. Add remaining ingredients, check seasonings, and add more herbs if necessary. Simmer uncovered for at least 15 minutes before serving.

Makes 6 large servings. Per serving: 254 Calories (kcal); 1g Total Fat; (3% calories from fat); 12g Protein; 52g Carbohydrate; 0mg Cholesterol; 50mg Sodium; 12g Fiber. Weight Watchers Core/ 4 Points.


Poached Cod & Asparagus
RECIPE INGREDIENTS 1 lemon, divided
1 cup dry white wine
2 teaspoons cornstarch
1 tablespoon thinly sliced shallot
1 bay leaf
5 whole black peppercorns
1 1/4 pounds cod, cut into 4 equal portions
1/2 teaspoon salt, divided
1/4 teaspoon ground white or black pepper
4 sprigs fresh tarragon
1 1/2 bunches asparagus (about 1 1/2 pounds), trimmed
1/2 cup water
2 tablespoons butter
DIRECTIONS Juice half the lemon into a small saucepan; reserve the other half. Whisk in wine and cornstarch until combined. Add shallot, bay leaf and peppercorns. Bring to a boil. Reduce heat to maintain a simmer and cook, stirring occasionally, until thickened and reduced by about half, 10 to 12 minutes.
Meanwhile, sprinkle cod with 1/4 teaspoon salt and pepper. Place a tarragon sprig on each portion. Thinly slice the remaining lemon half and lay the slices over the tarragon.
Place asparagus in an even layer in a large skillet. Add 1/2 cup water. Place the cod on top of the asparagus. Bring to a boil over medium heat. Cover and cook until the asparagus is tender and the fish is cooked through, 4 to 5 minutes.
Strain the reduced sauce through a sieve into a bowl. Return it to the pan. Over low heat, swirl butter into the sauce 1 tablespoon at a time until melted. Stir in the remaining 1/4 teaspoon salt and remove from the heat.

Serve the fish and asparagus topped with the sauce.


Broccoli-Cheese Pie

If you want to give this a fancy name, call it a crustless quiche.

Make Ahead Tip: Prepare through step 4. Cover and refrigerate for up to 12 hours.

RECIPE INGREDIENTS 2 tablespoons plain dry breadcrumbs
4 large eggs
1 1/4 cups 1% milk
1/2 teaspoon hot sauce, such as
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
2 cups cubed whole-wheat country bread (about 2 slices, crusts removed)
3 cups broccoli florets
2 teaspoons extra-virgin olive oil
1 medium onion, chopped
1 cup grated Monterey Jack or part-skim mozzarella cheese (4 ounces)
DIRECTIONS Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan (6-cup capacity) with cooking spray. Add breadcrumbs, tilting to coat bottom and sides.
Whisk eggs, milk, hot sauce, salt and pepper in a large bowl. Add bread and stir to coat. Set aside in the refrigerator.
Steam broccoli until just tender, 3 to 4 minutes. Refresh under cold water and drain well. Chop coarsely.
Heat Olive oil in a medium nonstick skillet over medium-high heat. Add onion; cook, stirring often, until softened and light golden, 3 to 5 minutes. Add onion mixture and broccoli to the egg mixture; stir in cheese. Pour into the prepared pan, spreading evenly. Bake the pie until light golden and set, 45 to 50 minutes. Let cool slightly, cut into wedges and serve.


Vegetarian Collard Greens

2 lbs collard greens(or kale)
4 cups water
1 chopped onion
3 cloves chopped garlic
2 T oil or butter
1 T brown sugar
1T molasses
1 T liquid smoke
1 T vinegar
1 T red pepper flakes or hot sauce

rinse the greens real well and pull alll the greens off the stems and chop them. saute onion and garlic then fold in greens and toss so they are all coated with onion/garlic/oil and start to turn bright and shrink up. Add water and seasonings and bring to a boil. Cover and cook at medium for an hour. Turn off heat and let them sit 10 minutes before taking lid off.


Perfect Brown Rice
2 cups brown rice(not quick or minute or uncle bens good rice)
4 cups water or broth
1 T oil or butter
1/2 t salt
little black pepper
few sticks of thyme
3 whole cloves garlic

bring water oil and seasonings to a boil. stir in rice. bring back to a boil then cover and turn the heat to medium low. simmer for 45 to 50 minutes. then let it stay steaming in the closed pot for 10 minutes before you open it and fluff it with a fork.

*you can cut the recipe in half if you don’t want so much. its always double the amount of liquid to the amount of rice no matter what amount

if you want ital rice and peas instead just make half the liquid coconut milk and add in a well rinsed can of red peas, a few allspice berries,fresh and dry thyme,a few whole garlic cloves, salt,black pepper and some chopped scallion. same way, same amount of time. You can leave out the oil cause the coconut milk has oil in it.


Curry Bean Burgers:
1 T oil
1 cup finely chopped onion
3 minced cloves garlic
1 T curry powder
1 chopped green pepper
2 T water
3/4 cup cooked oatmeal
1 1/2 cups cooked or canned red kidney beans(or any other kind you want)
1 large egg
1 minced hot pepper(NO SEEDS!)
1 3/4 cup breadcrumbs( to make your own, just make dark dry toast and crumble it up or if you crumble crackers its really yummy)
salt and pepper

cook onion pepper and garlic in oil, 2 minutes or so, add curry and water and cook 3 to 5 more minutes. put that in food processor or blender with beans oatmeal and egg and mix well. now put it in a bowl and stir in bread crumbs and other seasonings. shape them into burger shapes. you can make them real professional looking by flattening with spatula and shaping around sides with a butter knife. If they are too loose and don’t want to stay together, add a lil more bread crumbs. They are DELICATE so go easy. You can grill them, bake them or pan saute them. They freeze well.

Keep in mind this is a formula. You can change the beans and seasonings as you wish and there are endless possibilities.


Basic Baked Tofu

Another dietary staple of mine, always keep it on hand. Great in a sandwich, or cut up on salads or just to snack on as it is. Remember again, this is a method and formula and you may adjust seasonings and stuff to suit your taste.

OK first you must learn how to deal with tofu. Since it comes in water, it is full of water so cannot take on any more liquid so you must get the water out of the tofu. You do this by first squeezing as much as you can out by hand without breaking the tofu. Then cut the block of tofu in half crosswise. Wrap 2 pieces in alot of layers of paper towel and put either a heavy pot with water in it on top or a stack of plates. Leave it for an hour. Now tofu ready to season or marinate. You always do this with tofu before you cook it any kind of way.

1 lb tofu
juice of 1 lime
1 T balsamic vinegar
2 T soy sauce
1 T minced fresh rosemary or thyme
little bit black pepper
2 T olive oil

preheat oven to 350. slice 2 halves of tofu into thirds then cut each third diagonaly to make triangles. put them in greased baking dish in single layer. mix remaining ingredients with whisk and pour marinade over tofu and bake for about 40 minutes or until tofu is browned nice and no more liquid in dish.

*get some of that whole grain bread i told you about and make a sandwich with this tofu, lettuce tomato cucumber avocado and you good to go.
* feel free to add garlic, hot pepper, ginger, liquid smoke, whatever. you will like tofu this way.


Seitan (“Wheat Meat”)

2 lbs organic unbleached white flour
2 lbs organic whole wheat bread flour
OR 4 lbs high gluten wheat flour(if you can find it)
6 cups cold water

mix flour and water into a dough and knead until it is firm and elasticy. now put dough in bowl and cover with warm water and let sit for 30 minutes. Meanwhile you can start your stock:
1 lb quartered onions
1 bunch scallions
3 large carrots halved lengthwise
3 stalks celery
1 whole head of peeled whole garlic cloves
1 ginger root peeled and cut in slices
several sprigs of fresh thyme
3 bay leaves
21 peppercorns
21 allspice berries
1 cup soy sauce(tamari kind is best)
1 whole hot pepper stabbed once with a fork(optional)
1 gallon of water

put all this in a big pot and bring to a boil and downto a low simmer
now back to the gluten dough:
drain off warm water, put dough in colander in mixing bowl in sink and fill with cold water. knead dough for 5 minutes in the water then pour off do the same in hot water. repeat until the water runs off clear. this means no more starch left and you have just the gluten(fiber). dont worry it shrinks to 1/4 its size. you not doing anything wrong.divide dough into 2 balls and simmer in stock for 3 hours. LOW simmer! check now and again and add more water if necessary to make sure the dough always completely under water.

when its done, you can strain the stock and you have beautiful stock for soup or cooking rice or whatever. now you can use the seitan just like you would use meat. you could grind it to be like ground beef too if you want.


Breakfast Things

1 cup applesauce
juice of half a lime
2 cups dried or fresh fruit cut in small small pieces(raisins, berries, apples, papaya,dates whatever you want)
1 cup soymilk or coconut milk or milk
3 egg whites or egg replacer(if you had dogs you could feed the yolks to the dogs)
3 cups rolled oats ***(hey quaker oatmeal aint the good stuff look for irish steel cut oats)
3 cups whole wheat flour
1/3 cup(or more if its not sweet enough for you) fructose or honey or natural brown sugar or sucanat(we try to avoid the white refined sugar and anything by domino, no sweet and low or equal neither!!!)
3 T baking powder
1 t baking soda
1/2 t allspice
1/2 t cinnamon
1/2 t nutmeg
the grated rind of that half a lime(its called ZEST for future reference the green part not the white inside. strong flavor)

preheat oven to 375. grease the inside of muffin tins (hey you could make this a loaf too and slice it like bread whatever u got as far as pans)
mix all wet ingrerdients in 1 bowl and dry in another then put them together and do not overmix. now bake for 20-25 minutes and cool for 5 before turning out of pan. This makes about 2 dozen muffins or 2 loaves. Bet your daughter would love these too.

Raisin Bran Muffins
3 1/2 cups whole wheat flour
4 T baking powder
1 t baking soda
1/2 t allspice
3 1/3 cup of raisin bran cereal
2 cups plain yogurt or soy or coconut milk
1 1/2 cups applesauce
3 eggs or egg whites(or egg replacer)
2/3 cup honey
preheat oven to 400. grease muffin tins. blend wet in one bowl, dry in another then mix them until the dry is barely just moistened. DO NOT OVERMIX!!!!!! Bake 20 minutes and cool 5.

Power Breakfast 1:
1/3 uncooked oats
1 T raisins or berries
1 T crushed nuts of your choice
1/3 cup applesauce
1/4 cup orange juice or yougurt of your choice
1/3 cup grapenuts

put it all in a bowl in that order and eat it. I LOVE this eat it all the time.



*also forgot to mention, frozen vegetables are basically fine you know, almost as good as fresh. I often use frozen corn or okra or spinach. CANNED ONES ARE TERRIBLE AVOID THEM *

ANYHOW, I will give you 2 traditional Caribbean old time healthy yummy dishes.
These come from those real lean times way back when. Haha the only recipe is find whatever you got and throw it in the pot.

The first is the ubiquitous “ital pot” or “cook up” or “one can” whatever they all may call it.This is like what Bushman cooks kind of. Once again, not an exact recipe more like a method or formula or framework.I end up making this like ALOT I call it “clean out the fridge”. Now if we were being REAL roots and traditional we would make this in a clay yabba pot on the open fire.

either a can of beans of your choice well rinsed or 2 cups of beans you did yourself. about a cup of brown rice. WHATEVER kind of veggies odds and ends you have around. corn,carrots, potato, okra, celery, yam, dasheen, sweet potato, eggplants, zuchini, pumpkin, WHATEVER. about a quart of coconut milk or 2 cups and 2 cups water/stock. WHATEVER seasonings you liike and are around. thyme, hot/seasoning pepper, black pepper, salt, bay leaf, curry, allspice, etc.
If you got chunks, throw in a handful too or tofu, seitan WHATEVER.
Very simple. put everything in the pot, stir, bring to a boil then down to a low simmer. Cover, simmer low for an hour, turn heat off, let rest covered 10 to 15 and then eat.

*oh yeah i been meaning to ask you do you use aluminum pots? If so, GET RID OF THEM ALUMINUM IS WHAT CAUSES ALZHEIMERS!!!!!!!!!!! Stainless steel, glass or cast iron.

Ok now what they call “run down” in Jamaica, “oil down” everywhere else. Start with a quart or 2 of coconut milk dependig on how much you making. Add chopped onion, scallion, garlic, allspice berries, thyme, a chopped tomato,a whole hot pepper stabbed with a fork, salt and black pepper. Bring it to a boil and simmer on medium high uncovered for 10 minutes or so until the coconut milk is starting to thicken a little. Now you add chunks of plantain, pumpkin, yam, dasheen, carrot, etc, whatever you got. People traditionally make this with smoked or pickled mackeral or saltfish but its really really good just vegetarian too. So bring it back up to a boil, back down to lively simmer and cook uncovered, stirring once in a while until the coconut milk has shrank and thickened to the point it is just stuck to everything and not really liquid left. maybe half an hour or a bit less. Don’t need no rice with this one. Serve with greens or steamed brocoli or other green veggies on the side. One of my favorite things to eat.


Yummy Granola
Cereal is very expensive store bought. This is much cheaper, healthier and easy too. Enjoy.

2 1/2 cups uncooked rolled oats
1/2 cup wheat bran
1/2 cup dried shredded coconut
1/2 cup chopped almonds or pecans
1/2 cup sunflower seeds
1/2 cup diced dried papaya
1/2 cup diced dried mango
1/2 cup yellow raisins
1 t grated lime zest

mix all above ingredients in a big bowl

1 stick soy margerine(or butter if you must)
1/4 cup honey
1/2 cup brown sugar
1 t vanilla extract
1 t cinnamon
1/4 t nutmeg
1/4 t allspice
1/4 t salt

bring all above slowly to a simmer stirring well and pour over dry ingredients and mix well. spread it in an even layer in a greased baking dish and bake at 325 for 30 minutes stirring every 10 or so to make sure it browns evenly. take it out and put it back in mixing bowl and toss to cool it. when its cool enough you can break up any big chunks with your hands.


Seitan Stuffed Cabbage Rolls

6 large cabbage leaves
1 16 ounce jar seitan, drained
1 cup cooked brown rice
½ cup onion, chopped
1 teaspoon basil, divided
½ teaspoon parsley
¼ teaspoon oregano
¼ teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon black pepper
1 8 ounce can tomato sauce
2 tablespoons minced parsley
¼ teaspoon oregano

Serves: 4

Cooking Time: Over one hour

Steam whole head of cabbage in large steamer basket, covered, until leaves wilt, about 7-10 minutes. Set aside to cool. Meanwhile, place seitan in a food processor and pulse-blend until it resembles ground beef. Combine seitan, rice, onion, 1/2 teaspoon basil, parsley, oregano, garlic powder, salt and pepper in large bowl, mix well. Place ½ cup mixture in center or each cabbage leaf, fold ends of leaf over and roll up. Place in large frypan seam side down. Mix tomato sauce, remaining 1/2 teaspoon basil, parsley and oregano together and pour evenly over cabbage rolls. Cover pan; place over medium-low heat and cook for 45 minutes – 1 hour, until done.


Black Bean Cakes with Fruit Chutney

1 15 ounce can seasoned black beans, undrained
3/4 cup whole wheat flour
2 tablespoons canola oil
1 teaspoon baking powder
1/8 teaspoon Cayenne
1/2 cup diced celery
1/4 teaspoon black pepper
1/4 teaspoon Cumin
1/4 cup diced tomatoes
1 medium apple, peeled, cored and diced
1 orange, peeled and diced
1 kiwi, peeled and diced
1/4 cup water
1 tablespoon honey
1/2 teaspoon Curry Powder
1/4 teaspoon ginger powder
2 tablespoons peanuts

Serves: 4

Cooking Time: 30 minutes – one hour

Mix beans, flour, celery, black pepper, and baking powder until blended. Set aside. Place diced apple, honey and water in saucepan and bring to a boil. Reduce heat and add remaining Chutney ingredients except peanuts. Simmer for 2-3 minutes. Remove from heat and stir in peanuts. Heat oil in skillet over medium heat until hot, turn to medium-low heat. Drop black bean mix into skillet in 2 tablespoon patties, flatten to 1/4″ and cook until firm and brown on both sides, about 2-3 minutes per side. Arrange on plate and pour warmed Chutney over each cake.


Moroccan Couscous Salad

Diet Type: Dairy Free

1 1/2 cups vegetable stock
1 cup coarsely chopped dried plums
1 teaspoon Curry powder
1 cup dry Whole Wheat Couscous
1/2 cup chopped green onions
1/4 cup olive oil
1/4 cup white wine vinegar
1/4 teaspoon salt
1/8 teaspoon pepper
1 1/2 cups cubed cooked sietan or tofu
2/3 cup chopped tomato
1/2 cup sliced almonds, toasted (optional)

Serves: 6

Cooking Time: Under 30 minutes

In medium saucepan, combine vegetable stock, dried plums and Curry powder; bring to a boil. Remove from heat; stir in couscous and green onions. Let stand, covered, 5 minutes. Fluff with fork; allow to cool. Meanwhile, in small bowl, whisk together olive oil, vinegar, salt and pepper; add to couscous, tossing to coat. Stir in seitan and tomato. Just before serving, stir in almonds, if desired. Tip: To toast almonds, arrange in even layer on baking sheet. Bake in 350 degree F oven 5-7 minutes or until lightly browned.


Summer Couscous
2 cups couscous
4 cups H2O or vegetable stock
2 T oil
1/2 cup chopped tomato
1/2 cup chopped cucumber
1/4 cup chopped scallions
1/4 cup chopped basil
2T chopped cilantro or parsley
zest and juice of 2 limes
3/4 cup toasted pine nuts(on a dry skillet for just a minute or 2 til they get golden)
1/4 cup sliced black olives(not the ones in the can, good ones)
1/4 cup sundried tomatoes
1/4 cup crumbled feta cheese(if you want it)
1/4 cup diced smoked tofu(if you want it)

bring water or stock salt and oil to a boil. stir in couscous and turn off heat and let sit covered for 10 minutes. fluff it with a fork and put in a big bowl. add the rest of the ingredients and toss well. It is great just like this but sometimes I serve it with grilled veggies marinated in balsamic on top too. You can also substitute tabouli(bulgur wheat) for the couscous.


Jalapeno Corn Muffins]

Use red or green jalapenos for this quick bread. Muffins are a great way to substitute soy milk in cooking.

Diet Types: Dairy Free, Vegetarian

1 jalapeno pepper, seeded and finely chopped
2 tablespoons canola oil
1 cup yellow cornmeal
3/4 cup unbleached white flour
2 tablespoons sugar
1 tablespoon baking powder
1/4 teaspoon salt
1 Ener G, egg replacer
1 cup plain soy milk
3/4 cup frozen corn kernels
cooking oil spray

Serves: 12

Cooking Time: Under 30 minutes

Preheat oven to 400 degrees. Cook jalapeno pepper in oil in a small skillet over medium heat about 2 minutes. Stir together cornmeal, flour, sugar, baking powder, and salt in a medium mixing bowl. Combine Ener-G Egg Replacer and soy milk in another bowl. Stir in corn and jalapeno mixture. Stir Ener-G Egg Replacer mixture into dry ingredients just till moistened. Spray 12 muffin cups with oil. Divide batter evenly among cups. Bake for 15 to 20 minutes or till golden brown. Remove from pan.


Baked Tempeh
1 package tempeh cut into sandwich size pieces(slice it in half thickness wise and then crosswise)
1 1/2 cups apple cider or juice
3 T tamari soy sauce
3 T good grainy creole mustard
1 t cumin
1 t caraway
2 cloves garlic minced
cayenne pepper to taste
1/3 cup olive oil

whisk everything but the tempeh together in a bowl. put tempeh in a single layer in a baking dish and pour marinade over it and bake at 350 covered for 40 minutes. uncover and bake 10 minutes more or until tempeh is more or less dry

I alter the seasonings of this alot. sometimes i make it jerk or whatever else. its good.


My Favorite String Beans

2 lbs string beans
3 or more cloves minced garlic
1 small jar artichoke hearts strained and sliced with juice reserved on the side
juice of 2 limes or lemons
chopped fresh rosemary to taste
parmesan or romano cheese(optional)
sliced porobello mushrooms(optional)
1/4 cup olive oil

blanch or steam string beans until they are bright green and a little tender. saute the garlic and rosemary and mushrooms if you are using them in olive oil then put in the beans and artichokes and stir well and season them to taste. pour in the reserved marinade and lime juice and stir well again and cook for 5 to 10 minutes. If you are putting the cheese turn the heat off and toss them well with the cheese. These are even better after they sit a while.


Wild Rice Cook Up
2 cups wild rice
4 cups water or stock
3 bay leaves
3 whole cloves garlic
3 sprigs fresh thyme
sea salt

bring all ingredients but rice to a boil. stir in rice and bring back to a boil then turn down to a simmer, cover and cook 50 minutes.

1 chopped onion
1 chopped green pepper
2 or 3 stalks chopped celery
1 package crumbled or diced veggie sausage(tofurkey italian my favorite)
1 cup fresh or frozen corn kernels
3 or more cloves chopped garlic
1 bunch chopped tarragon
1 cup chopped scallions
creole seasoning

brown the sausage in the oil, add onion pepper and celery and season. saute for 10 minutes or until the onion nice and translucent. add garlic and corn and saute 5 more minutes stirring all the while. stir in cooked wild rice and mix well. turn of heat and stir in tarragon and scallions.


West Indian Pea Soup
1 bag red peas or pigeon peas
10 cups water or stock
1 full head garlic whole cloves smashed with knife
several sprigs fresh thyme
21 allspice berries
3 bay leaves
1 bunch scallions chopped
1/2 t black pepper
1 whole hot pepper stabbed once with a fork
1 T liquid smoke
1 T pickapeppa sauce
sea salt to taste
1 cup coconut milk
1 large carrot sliced
4 cups assorted chopped ground provisions(yam, dasheen, potato, irish potato,etc)
1 christophene(chayote,chocho,mirliton) peeled and chopped

You can soak the peas overnite if you want with the garlic but its not necessary. Put the water/stock,peas,garlic,thyme,allspice,bay leaf, liquid smoke,black pepper,half the scallions and the hot pepper in a big pot. Bring to a boil, cover and simmer for about an hour if you soaked or 2 to 3 if you didn’t. Basically until the peas are soft but not mushy. Pull out the thyme sticks, allspice, bay leaves and hot pepper. Now you can either mash some of the peas against the side of the pot with the back of a wooden spoon or puree half in the food processor or blender and put it back. Now you add the vegetables, pickapeppa, salt and coconut milk. If soup is too thick add a little more water or stock. Bring it back up to a boil and back down to a simmer and cover and cook for about half an hour more or until veggies are soft. If you are going to use dumplings(recipe below) you put them in the last 15 minutes. At the end you stir in the second half of the scallions.

1 cup flour(this is the only time I use white flour besides a roux)
1/2 t sea salt
1 T butter

sift the flour and salt together in a bowl. rub butter in with your fingers. now start stirring tiny amounts of water in first with a spoon then start Kneading with your fingers. you want the dough to be moist enough that it sticks together and theres no loose flour left but not so moist that it sticks to your hands. just pull off little pieces and roll them into dumplings either round or long. you can also add a T or 2 or dried herbs like thyme or basil or rosemary to make herb dumplings if you want.

Here are some nice Caribbean delicacies:

Casava Bread
2 lb Sweet cassava
1 mature coconut
1/2 tsp Grated nutmeg
5–6 Drops vanilla essence
6 oz Raw cane sugar
1 pt Soy milk

. Peel and grate the cassava and coconut.
. Combine in a bowl the freshly grated nutmeg, vanilla essence and sugar.
. Stir in the soy milk to form a soft thick batter.
. Pour the mixture into a well-greased baking dish and bake in a preheated moderate oven at 180º for 1 to 11/4 hours or until set.
Should last you a few days.

Dokono (Biscuits)
8 oz Cornmeal
4 oz Raw cane sugar
3/4 pt Coconut milk
1/2 tsp Ground cinnamon
4–5 Drops vanilla essence
3 oz raisins

. Mix together the cornmeal and the sugar in a bowl.
. Pour in the coconut milk and stir well to produce a smooth consistency.
. Flavour with ground cinnamon and vanilla essence and stir in the raisins.
. Drop the mixture in heaped tablespoons onto 6 inch squares of aluminum foil.
. Fold the foil to make parcels of the mixture and press the edges well to seal.
. Bring a large pan of water to the boil and cook the dokono parcels in the boiling water for 1 hour.
. At the end of the cooking time carefully remove the foil and serve the dokono hot, sprinkled with a little sugar

Conky (Biscuits)
8 oz Grated Sweet Potato
4 oz Raw cane sugar
3/4 pt Coconut milk
1/2 tsp Ground cinnamon
4–5 Drops vanilla essence
3 oz raisins (optional)
1 oz hot peppers (bird peppers)

. Mix together the grated sweet potato and the sugar in a bowl.
. Pour in the coconut milk and stir well to produce a smooth consistency.
. Flavour with ground cinnamon and vanilla essence and stir in raisins and peppers.
. Drop the mixture in heaped tablespoons onto 6 inch squares of tin foil.
. Fold the foil to make parcels of the mixture and tie with cord/string.
. Bring a large pan of water to the boil and cook the conky parcels in the boiling water for 1 hour.
. At the end of the cooking time carefully remove the foil folds and serve the conky hot.
(If you want the full conky taste cook the mixture in banana leaves instead of tin foil, it taste’s much better)


Spicy Grilled Shitake Salad
1 pound large shitake mushrooms
2 T minced fresh ginger
7 cloves minced garlic
5 T soy sauce
1/4 cup sherry or white wine
1/2 cup toasted sesame oil
2 or 3 T hot sauce depending on your taste(NOT TABASCO GOOD PEPPER)

mix all ingredients besides mushrooms to make a marinade and marinate mushrooms for an hour. you will have plenty extra marinade save it its good for anything. fish, tofu, tempeh, whatever. its good salad dressing too.
grill the mushrooms until they are getting a little crispy around the edges about 5 minutes a side.

now make a salad with some baby bitter greens like arugula or watercress even spinach. lighty dress them with some of the marinade. put hot mushrooms on top which will slighty wilt the greens. add sliced water chestnuts, cashew halves, shredded carrots and orange slices if you want. Also good with strips or cubes of tofu if you want it to be a complete meal.


Pesto Potato Salad

2 Tbs. olive oil, or more as needed
1 lb. baby Yukon gold potatoes, halved or quartered
1 onion, diced
1 can cannellini beans, drained and rinsed
2 or 3 cloves minced garlic
1/2 lb. green beans blanched
1/4 cup pesto
Fresh basil leaves

Heat oil in large skillet over medium heat. Sauté potatoes and onion about 10 minutes, or until potatoes start to soften and turn golden.
Add cannellini beans, garlic and green beans, and sauté 5 minutes more. Cover skillet, and cook 10 minutes more. Uncover, stir in pesto and cook about 2 minutes more. Remove from heat, garnish with basil and serve. This is good warm but is even better later or the next day cold.


Hominy Corn and Potato Chowder

1/2 lb(1 cup) cracked dry hominy corn (maiz trillado) soaked overnight and drained
1 chopped red onion
1 rib chopped celery
1 chopped red pepper or red and green or poblano
3 or more cloves chopped garlic
3 chopped green onions
1 t cumin
1 t oregano
few sprigs fresh thyme
bay leaf
3 or 4 slices vegetarian bacon or 1 T liquid smoke
2 quarts stock or water
1 small can hatch green chiles or 1 or 2 chopped chipotle peppers in adobo
the kernels cut off 2 ears fresh corn
2 potatoes chopped very small dice
salt to taste
black pepper to taste
chopped cilantro or parsley

if you have the veggie bacon, fry that in the oil first(it will give a real good taste to the oil) and remove and drain it.

fry onion, celery, peppers, garlic and seasonings in the oil and add the hominy,potatoes and water or stock. bring to a boil and then lower heat and cover and simmer until hominy is soft . add the fresh corn in the last 10 minutes or so. crumble the bacon real small and add it along with chopped cilantro or parsley.


Soy Fruit Smoothie

Quantity varies depending on # servings you want.

1/4c Pineapple (cut into chunks and freeze)
1/4 Mango (cut up and freeze)
1/2 Banana (cut and freeze)
4 Strawberries (slice and freeze)
1/4c Blueberries or Raspberries
1 container of Soy Yogurt or Silken Tofu (plain)

VERY IMPORTANT – (Freeze fruit before using)—makes for a better, colder smoothie without having to add ice)

Juices (1/2 cup or more of either– depending on your taste for the day): Tangerine, Orange, Soy Milk, or Pomegranate Juice (my favorite and most healthy)

*Mix all ingredients – Blend well and Drink Daily. Delicious and Healthy!


Lentil Salad
1 cup dried lentils(the french ones are the best green or black)
few sprigs fresh thyme
bay leaf
1/2 t black pepper
3 whole cloves garlic smashed
small chopped onion
1 rib chopped celery
1 small bell pepper chopped fine any color
1 carrot chopped small dice
4 slices veggie bacon
3 or 4 chopped sun dried tomatoes(oil packed are best)
3 cloves minced garlic
chopped green onion
chopped parsley
crumbled feta if you do dairy
olive oil
balsamic vinagrette(i like paul newmans)

so pick thru the lentils for rocks then boil them with the whle garlic, thyme bay leaf and black pepper until they are soft but not mushy. drain them well and set aside

brown and crisp the veg bacon in the oil and take it out and drain on paper towels. you want it very crunchy. now add all the vegetables and saute until onion is clear and the rest are a bit softened. add in the lentils and toss well. turn off the heat and while everything is hot dress and toss with the vinagrette. add the crumbled veg bacon and parsley and feta and you are done.

this is great on top of a baby arugula salad or any baby greens really. its all you need as lentils are the highest protein legume there is. the contrast of the soft lentils and the crunchy carrots and veggie bacon is really good.

for those who eat fish, a nice piece of salmon marinated in bajan seasoning served on top of this is fucking amazing.


Sweet Potato Salad

2 pounds sweet potatoes, peeled and cut into 3/4-inch dice
2 cups peeled and 1/2-inch dice pineapple
3/4 cup chopped red or vidalia onion
3/4 cup chopped red bell pepper
1 large egg or egg replacer
4 teaspoons fresh pineapple juice, or lime juice
1/2 cup vegetable oil of choice
1 tablespoon soy sauce
2 1/2 teaspoons sesame oil
1 tablespoon minced fresh ginger
1/2 teaspoon salt
1/8 teaspoon cayenne
1/2 cup chopped fresh cilantro
In a medium pot, cover the potatoes with salted water and bring to a boil. Cook until just fork-tender, about 5 to 7 minutes. Drain and refresh under cold running water.
When cool, combine the potatoes, pineapple, onion, and bell pepper in a large bowl.

In the bowl of a blender, combine the egg and lime juice. With the machine running on high speed, add the vegetable oil in a slow, steady stream. When all the oil has been added and the mixture is thickened, add the soy sauce, sesame oil, ginger, salt, and cayenne, and process 30 seconds to combine. Pour the mayonnaise over the potato mixture and toss well to combine. Add the cilantro and toss again. Cover tightly and refrigerate for 1 hour to allow the flavors to marry.

*also very good omitting the egg/egg replacer and the dressing will be like a vinagrette and you pour it on when the potatoes are still warm.


Nice Spiced Quinoa

1 cup quinoa
1 small onion, minced
1 tablespoon olive oil
1 teaspoon ground cumin
1/2 teaspoon cinnamon
1/4 teaspoon turmeric
1 cup vegetable stock
2/3 cup water
1/3 cup dried currants or raisins
1/4 cup chopped tomatoes
1/2 teaspoon sea salt
3 tablespoons finely chopped fresh parsley leaves

Rinse the quinoa under cold water for 1 minute and drain it well. Fry the onion in the oil over moderately low heat, stirring, until it is softened, add the cumin, the cinnamon, and the turmeric, and cook and stir for a minute. Add the quinoa and cook and stir for a few minutes until the quinoa starts to look golden brown and smell nutty. Add the stock, the water, the currants, the tomatoes, and the salt and simmer the mixture, covered, for 15 minutes, or until the liquid is absorbed. Remove the pan from the heat, let the mixture stand, covered, for 5 minutes, and stir in the parsley. You can mold it in small bowls or tea cups and it looks really nice. Really good with curries and stuff.


Indian Casserole

1 cup white or brown basmati rice
2 cups water
olive oil
sea salt
1/2 t turmeric
3/4 cup chickpea flour
12 oz thinly sliced cremini mushrooms(or regular)
2 cups thin sliced onions
2 T curry powder
2 cups thinly sliced carrots
1 bunch fresh spinach stems removed and finely chopped
3 cloves minced garlic
*optional* coconut milk for steaming spinach(that Trini flava)

cook rice with water, 1 T oil and 1/2 t sea salt

put turmeric, 1 t sea salt, 1 T oil and 3 cups water in saucepan and bring to a boil and whisk in chickpea flour making sure no lumps there. cook on low heat for 20 minutes stirring occasionally. then puree it in cuisinart until its creamy.

fry mushrooms, onions and curry powder in oil until browned

steam carrots

braise spinach with garlic and coconut milk(just a little) and drain/squeeze out excess liquid
and season with salt and pepper

spread rice in even layer on bottom of dish. next spread even layer of mushrooms and onions. next the carrots. then the spinach. finally the chickpea flour mixture.

refrigerate casserole for a half hour or until chickpea stuff has set and is firm

bake in a 350 degree oven for 40 to 50 minutes.

cut in squares and serve with some type of chutney.

this is an amazingly complete and well balanced meal in one dish.


Vegetable Lasagna
2 small zucchini
2 small yellow squash
sea salt
2 roasted red bell peppers
8 ounces goat cheese
1/3 cup pitted Calamata olives
2 teaspoons chopped fresh thyme leaves
1/4 teaspoon red pepper flakes
2 cups tomato sauce
Freshly ground black pepper
handful grated Parmesan

Slice zucchini and yellow squash lengthwise into thin strips. Lay the strips out on baking sheet pan and salt generously. Set aside.

Preheat the oven to 375 degrees F. Mix the goat cheese, olives, thyme, and red pepper flakes together in a bowl and season, to taste, with salt and pepper.

Wipe extra salt and moisture from zucchini and squash with paper towel.

Spread 1 cup of the tomato sauce into the bottom of an 8- by 11-inch baking dish. Begin layering, remembering to season with pepper between each layer. Start with the zucchini and then summer squash and all the peppers. Put spoonfuls of the cheese over the peppers and then spread it out to cover. Spoon half of the remaining sauce over the vegetables. Repeat with the remaining zucchini, squash, goat cheese, and sauce. Sprinkle top layer with Parmesan and bake, covered, for 30 minutes, then uncover. Continue baking until the vegetables are soft and the sauce thickens, about 30 minutes more. Let lasagna stand for 10 minutes before slicing.

*also very good with eggplant mixed in with the squash


Joloff Rice
1/4 cup oil
6 chopped onions
4 chopped bell peppers (i like red and green)
3 carrots, chopped
1 cup string beans chopped in 1 inch pieces
3/4 cup peas
6 tomatoes, chopped
1/2 teaspoon black pepper
1 teaspoon dried thyme
4 cups cold cooked medium grain brown rice
1/2 cup tomato paste

In a big pot fry onions and peppers Add the other vegetables, black pepper, and thyme, and cook for about 5 more minutes.
In a separate dish, combine rice with tomato paste and add to pot.

Continue to simmer, adding a little water so nothing burns if you need to. Cook until veggies are soft. Serve with sweet fried plantains.

You can also add any type of fish or meat to this if thats your thing.


Tofu Sour Cream
1 lb tofu rinsed and squeezed dry in paper towels
1/4 cup fresh squeezed lime juice
1/3 cup olive oil
chopped fresh herbs of your choice(thyme,basil,cilantro,parsley,whatever)
4 t rice vinegar or apple cider vinegar
1 1/2 t sea salt
1/4 t white pepper

just put it in the cuisinart and blend until its creamy.
use it in all your mexican stuff or wherever else you would use sour cream. its good.


Vegan Ceasar Dressing
a few cloves minced garlic
2 t dijon mustard
2 t umeboshi paste(japanese pickled plum)
3 T balsamic vinegar
juice of a lime
1 T miso
1/4 lb silken tofu(the kind in the box on the shelf)
1 cup xtra virgin olive oil

blend all but the oil until creamy and add the oil in slowly til its emulsified.


White Bean and Oven Dried Tomato Relish
2 cups cooked white beans
1 cup oven dried cherry or grape tomatoes(instructions after)
1 roasted green chile peeled seeded and chopped
chopped fresh cilantro
chopped fresh basil
juice of a lime
xtra virgin olive oil
1 whole head roasted garlic mashed to a puree
salt and black pepper to taste

to oven dry tomatoes preheat to 200 . cut each tomato in half. its nice to mix red and yellow. put them cut side up on a baking sheet and lightly salt them. bake them for 4 to 5 hours or until all moisture is gone. you can store them in olive oil and they keep a long time. less intense flavor than sun dried and a real nice texture.

as for the rest just mix everything up and let it sit an hour for flavors to marry


Baked Pesto Sun Dried Tomato Barley Risotto

Barley Risotto:
6 cups vegetable stock
1/8 cup olive oil
1 minced small onion
1 pound barley
1/2 cup white wine
1/4 cup ricotta cheese
1/4 cup crumbled goat or feta or queso fresco cheese

2 cups fresh basil leaves
1/2 cup toasted pine nuts
3 minced garlic cloves
1/2 cup grated Parmesan
1/4 cup olive oil
Fresh ground black pepper

1 cup sun-dried tomatoes
fresh basil leaves for garnish

simmer vegetable broth. In a next large pot , heat oil and fry onion until it is clear. Add barley and toast it a bit. Add wine and stir until is absorbed. Begin slowly adding stock 1 ladle at a time stirring all the while.Add a next ladle each time the one before is absorbed. When all of the broth is in simmer it low until its soft and kinda creamy. Stir in ricotta and goat cheese then turn off heat and cover it.

Put all but parmesan in food processor or blender. Blend til smooth, scrape it out and stir in the cheese.

Spread half the barley in the bottom of a large greased baking dish. Now put half the sun-dried tomatoes then half the pesto. Make a next layer. Bake covered in a 350 oven for half an hour then uncovered for 5 to 10 more minutes. Garnish it with the basil leaves and serve it.

Barley helps keep you warm in the winter. You shouldn’t eat it in the summer. It has alot of fiber too.


1 package vegetarian chorizos chopped and browned first in a lil olive oil and a lil chili oil

then I added
1 red onion chopped
1 yellow onion chopped
3 diced jalapenos seeds and all
4 diced chipotles seeds and all
1 cob corn cut off the cob
1/2 butternut squash diced
3 diced carrots
1 big stalk diced celery
7 closves minced garlic
1 t cinnamon(a stick would have been better but i didn’t have it)
1 1/2 T cumin
1 t oregano
1 t salt
1/2 t black pepper
3 bay leaves

i sauteed the above for 10-15 minutes then added

1 large can whole tomatoes in juice and squeezed them in with my hands

cooked 10 minutes more and then added
1 box vegetable stock
2 cups water
1 large can hominy rinsed and drained
1 small can each of black,pinto and kidney beans also rinsed and drained

i brought it to a boil then simmered low for and hour. i garnished with chopped scallions and cilantro and tofu sour cream. dairy heads can use a lil spoon of sour cream and a lil jack/cheddar cheese stirred into your bowl.


Seasoned Breadfruit
3 cups full breadfruit chopped into 1″ pieces
2 tbsp oil
1 tbsp unsalted butter or margarine
1/2 cup red pepper diced
1 medium onion chopped
4 garlic cloves crushed
2 tbsp fresh parsley chopped
1 tbsp fresh thyme leaves
1/2 cup broth
1/4 tsp salt
1/4 tsp freshly ground pepper

Melt butter or margarine in a heavy pan over medium heat then add oil. Add onions and cook 5 to 8 minutes until golden, stir often. Add garlic, thyme, red pepper and parsley, saute for 30 seconds. Remove from heat and add breadfruit with broth or other liquid. Toss gently to blend and heat through. Season to taste with salt & pepper.


Spicy Plantains

3 medium sized plantains(peeled & chopped into 1/2 pieces)
2 tbsp fresh ginger peeled & grated
1 small onion grated
1/4 tsp salt
1/4 tsp hot sauce or finely chopped pepper
fry oil

Combine all ingredients in a bowl. Toss until mixed. Fry in batches until golden brown and cooked. remove and drain on paper towels


Coconut Dumplings

1/2 cup grated coconut
1 1/2 cups flour
1/4 tsp salt
1 tbsp oil
1 tbsp margarine
1/2 cup of water

Place flour, coconut, salt, margarine and oil in a bowl. Gradually stir in water to make a stiff dough.Turn onto a lightly floured board and knead for about 2 minutes. Make dumplings in desired shape. Slide dumplings into boiling water. Cover and cook for about 10 to 15 minutes.


Green Banana Salad

2 lbs. green bananas
½ cup sliced pimento-stuffed green olives
4 cloves garlic, crushed
2 onions, sliced
1 bay leaf
½ cup olive oil
¼ cup vinegar
Squeeze of lime juice
Salt and black pepper to taste
Garnish: lettuce, tomato, avocado, carrot sticks, red pepper strips and broccoli florets

Cut ends from green bananas and slit peel lengthways; keep peel on. Boil bananas 15 to 20 minutes until soft yet still firm. Drain bananas and place in a pan of icy water. Peel bananas and cut into 1-inch rounds. Combine garlic, olives, onion, bay leaf, olive oil, vinegar, lime juice, salt, and pepper in a bowl. Add bananas and toss to coat well. Serve on lettuce-lined plates, garnished with tomato, avocado, carrot sticks, red pepper strips, and broccoli florets.




2 cups of finely chopped flat-leaf parsley
1/2 cup of finely chopped fresh mint
4 or 5 finely chopped spring onions (with the green parts)
4 ripe, medium size tomatoes, chopped into small cubes(roma or hothouse)

2 cups of medium burghur (cracked wheat)
1/2 tsp allspice
1 cup lemon juice

2 tablespoons extra-virgin olive oil
Sea salt & ground black pepper, to taste

Note: I sometimes, substitute the mint for basil and add in one small diced cucumber, seeds removed…

In a small saucepan, bring the water to a boil. Remove from heat and add the bulgur, in a heat proof container, pour and cover. Let stand, until the bulgur is tender and the liquid is completely absorbed, about 15 to 20 minutes. Cool

In a large bowl, add the cooled bulgur and the remaining ingredients, in order. Toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve chilled.


Chickenish Baked Seitan


1 1/2 c wheat gluten flour
1/2 c chickpea flour
2 cups water
pinch tumeric
1 tbsp nutritional yeast
1 tbsp soy sauce
2 tbsp “chicken” flavored veggie broth powder (or any broth paste/boullion/powder–I don’t think the chicken flavor is essential but it’s what I usually use for this recipe, and I usually have it around)
1 clove garlic, pressed or chopped very fine

Cooking broth
3 cups veggie broth (I use better than boullion paste but homemade would be better.)
1 tbsp soy sauce
1 onion, roughly chopped
3 cloves garlic, roughly chopped
1 tsp dried parsley
2 tsp rosemary, dried or fresh
1 tsp dried thyme
2 bay leaves
1/2 tsp black pepper
pinch tumeric
3 tbsp nutritional yeast

Olive oil for oiling pan

Preheat oven to 325 degrees. Oil the pan you will bake it in, which should be either a casserole with a lid or a medium-deep roasting pan you will cover with foil. Mix all dry ingredients together in a large bowl. Add the water, garlic, and soy sauce, stir until doughy. Knead 10 minutes and stretch dough until it’s thin and oblong, about 8×12″. Put the dough in the pan. Let the dough rest for 10 minutes. While it’s resting, mix the broth ingredients together. Pour broth mixture over dough, cover, put in oven. Bake for 1 hour, flip, bake another hour, covered. Take out of oven, let cool uncovered.

Tip: resist the temptation to overseason/oversalt the broth because it all cooks down into the seitan during cooking and becomes very concentrated. The onions and garlic are good to save for whatever you’ll be cooking the seitan in. If you don’t have the herbs, leave them out and it will still be tasty. This is a very flexible recipe when it comes to flavors.


Seitan Roulade with Chestnut Stuffing
2 Cups Vital Wheat Gluten, (1 box of Arrowhead Mills brand)
1/4 Cup Nutritional Yeast
1/2 tsp Salt
2 1/3 Cups Warm Vegetable Broth
Mix gluten, yeast, and salt in a large bowl until well combined. Add the vegetable stock and gently mix with your hands until all of the dry mixture is moistened. You should have a soft, squishy, wet dough. Knead a few times, and agitate the dough by squeezing and pressing it.
Dump the dough out onto a large cutting board and use your fingers to press it out to a 12×18? rectangle. If the dough is too springy, let rest for 15 minutes before rolling it out. Cut the dough into quarters:

Heat a large, non-stick skillet over high heat with some olive oil. Briefly pan-fry the seitan pieces until just barely golden brown on both sides. This gives color, flavor, and kick-starts the cooking process so your pieces will be easier to handle.

Set aside until you’re ready to roll up the roulades. Make the stuffing.
Chestnut Stuffing
2 Tbs Olive Oil
2-3 Shallots, chopped finely
10 Cremini Mushrooms, chopped (1 cup after chopping)
2 Ribs Celery, chopped
1 Box Trader Joes Prepared Chestnuts (about 1 1/4 cups, chopped)
7 Fresh Sage Leaves, chopped
2 Thyme Sprigs, leaves only
1 Tbs Fresh Chopped Marjoram
5 Cups Cubed Bread, (for homemade, see note)
1/2 to 1 Cup Warm Vegetable Broth
Note: If making your own bread, take 1/2 of a 1 pound loaf of sourdough and slice into cubes. I leave the crust on! Spread out the bread on a baking sheet and bake at 300º F for 30 minutes, tossing half-way through.
In a large, deep skillet, heat oil and saute shallots until beginning to color. Add mushrooms and carrots and cook until softened. Add herbs and chestnuts. Add bread and toss. Add broth 1/2 cup at a time until stuffing is softened but not overly soggy. Season with salt and pepper. If not using for roulades, place stuffing in an oiled casserole dish and bake at 350º for 20-30 minutes, or until golden brown on top. If using for roulades, set aside to cool.
Place stuffing on top of a piece of seitan, covering the whole surface. Roll up the seitan, stretching it to make as tight a roll as possible. Let the roll rest on the seam.

With kitchen twine or any cotton string you have, tie up the roulade so that it doesn’t unroll:

Repeat for the three other sheets of seitan. Place the tied roulades on a baking sheet covered in parchment paper. Lightly brush with olive oil. Bake at 350º for 30-40 minutes, turning half-way through, until golden brown.

Let rest 5-10 minutes before slicing. Remove strings before serving!


Veggie Cheese

1 cup silken tofu
3 level tablespoons nutritional yeast flakes
2 tablespoon natural peanut butter
2 tablespoon lemon juice
1 1/2 tablespoon light miso
1 teaspoon onion powder
3/4 teaspoon salt
1 level teaspoon paprika
1/2 teaspoon garlic powder
1/2 level teaspoon white pepper powder
4 tablespoon salsa

blend it all in food processor til it is smooth and put it in the fridge for an hour or more before using it.


Trini style “chicken curry”

1 package fake chicken(I used may wah)
1 to 2 T curry powder of choice(I used madras)
Small sliced onion
3 cloves chopped garlic
1 leaf shado beni chopped fine or a handful of cilantro
1 chopped seasoning pepper seeds and all
Chopped hot pepper to taste(scotch bonnet) no seeds!
1 chopped tomato
Fresh thyme
1/2 t black pepper
1/2 t cumin
Salt to taste
1 T ketchup
1 T sugar
2 T oil(I used coconut)
1 cup water or stock

Mix the fake chicken and everything except the sugar oil and water in a bowl and let marinate for at least an hour.

Now you fry the sugar in the oil on medium and keep stirring til the sugar starts to carmelize and is a nice golden brown. Now add the chicken and seasonings and stir very well so each piece is coated with the carmelized sugar oil. Brown it just like regular chicken. Now add the water bit by bit and use it to deglaze the pot. Scrape the bottom real good with wooden spoon and the water to get all those yummy bits. Cover the pot and simmer for 20 minutes or so. Now you can thicken the gravy by either cooking uncovered to reduce or whisk together a little flour and water and stir it in. This is delicious like you cant stop eating it! I am so happy I have leftovers for lunch today! I may go get roti skins and have it in a roti.


Creole Eggplant Casserole

4 lbs eggplant peeled and diced(2 or 3 good size eggplants)
2 chopped onions
1 chopped green pepper
2 chopped stalks celery
7 chopped cloves garlic
1/2 can tomato paste
1 package vegetarian “ground beef” whatever kind you like
1 package veg bacon or ham chopped up small or half and half
2 eggs
1/2 cup heavy cream or soymilk or almond milk
3 chopped scallions
Olive oil
Creole seasoning
Sea salt
Black pepper

Peel and chop eggplants then boil them in well salted water for about 10 min and drain well. Save 2 cups of the cooking water on the side.

Now saute onion, pepper and celery in olive oil til onion is clear then add veg ground beef and garlic and brown it a bit then add veg ham or bacon and tomato paste and give it like 2 minutes stirring well. Then add eggplant and seasonings and let it go 2 minutes more and then add cooking water and breadcrumbs. Stir, stir, stir.
In a bowl on the side beat eggs and cream or soymilk together then stir that in and then the scallions.
Now grease a casserole dish and pour it in and put more breadcrumbs on top and bake at
375 for about half an hour.

I serve this with some type of grain and some type of green. Tonight was quinoa and kale. This thing is SO good and SO comforting on a cold winter night…



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