I Love Peas!

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Peas are the new darlings of the plant-based food industry. The burgers that are taking fast food by storm—Beyond and Impossible—contain a lot of pea protein. The non-dairy milk Ripple is pea-based. 

Peas are actually fresh legumes and have the same high levels of protein and fiber. I don’t need my peas made into burgers and milk. I’ll take them straight in delicious whole-food recipes, thank you very much!

I’ve explored not just green peas in this Fiver. Sugar snap peas and snow peas are equally tasty and deserve a place in the pantheon of pea dishes.

  • Sugar Snap Pea Stir-Fry

  • Spaghetti Squash with Cashew Ricotta, Spinach, and Peas

  • Peas and Pasta with Creamy Tomato Sauce

  • Pea and Potato Creamy Masala

  • Snow Pea, Asparagus, and Pasta Salad with Sesame Dressing

The download is in .pdf format. Nutritional information is provided for each recipe. It’s free!

Download the “I Love Peas!” Fiver here.

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I Love Desserts But Not the Guilt!

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Vegan desserts range from super-healthy to ultra-decadent. I wanted to create delicious but still healthy desserts, so I set myself the challenge to use only whole plant foods. There’s no refined sugar, oil, eggs, or vegan butter here. But treats are still moist, sweet, and addictive.

With these recipes I cover the gamut from cake to crisp to pudding to cookies. The flavors are varied, too, including chocolate, apple, and peanut butter. I hope you try them all and find at least one thing you love.

  • Vegan Flourless Chocolate Cake

  • Apple Crisp with Date and Oat Crisp Topping

  • Peanut Butter Wonder Bars

  • Chocolate Pudding Parfaits

  • Jam Thumbprint Cookies

The download is in .pdf format. Nutritional information is provided for each recipe. It’s free!

Download the I Lover Desserts But Not the Guilt! Fiver here.

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I Love Chickpeas!

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With chickpeas, a "fiver" could easily become a "twenty-fiver." Chickpeas work in so many dishes, and that doesn't count all the uses of chickpea flour and aquafaba, the water in cans of chickpeas that whips up like egg whites. 

You'll find some chickpea classics here--hummus and falafel--that I've included because I've finally discovered reliable ways to make them with maximum taste, texture, and nutrition. I also include a plant-based version of General Tso's Chicken as well as two less familiar dishes in which chickpeas take an important role in an ensemble cast. 

  • Better-Than-Store-Bought Hummus

  • Foolproof Baked Falafel

  • Eggplant, Chickpea, and Spinach Curry

  • Couscous Salad with Ginger-Lime Dressing

  • General Tso Goes Vegan

The download is in .pdf format. Nutritional information is provided for each recipe. It’s free!

Download "I Love Chickpeas" Fiver.


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Curries Made Healthier

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Thai and Indian curries that use canned coconut milk are so good! But coconut milk contains a lot of saturated fat. There had to be a way to get close to that wonderful flavor without so much of the bad stuff.

After much experimentation, I landed on cashew milk made from fresh raw cashews, plus a bit of coconut extract added at the end. The taste is delicious, and the guilt is non-existent.

These three Thai-inspired and two Indian-inspired curries use a wide variety of vegetables, proteins, and spices. I explain some of the specialized ingredients on the last page.

  • Massaman Thai Curry

  • Red Thai Curry

  • Yellow Thai Curry

  • Summer Squash & Chickpea Curry

  • Mushroom & Pea Creamy Masala

If you love curries, you might want to take a trip to an Asian grocery store and stock up on a few things. The ingredients last a long time in the freezer or on the shelf.

The download is in .pdf format. Nutritional information is provided for each recipe. It’s free!

Download “Curries Made Healthier” here.

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Lentil and Split Pea Soups

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I’ve yet to meet anyone who doesn’t like some kind of lentil or split pea soup. They’re popular for a reason. What’s not to like about warm, creamy, and healthy? I’ve brought together my favorite lentil and split pea soup recipes in this latest Fiver. Without oil and made from unprocessed ingredients, these soups deliver on both flavor and nutrition. 

Each of these recipes has something that takes it from ordinary to extraordinary—either the choice of spices or a novel combination of ingredients. Please read through them to find out.

  • Turkish Red Lentil Soup

  • Easy Tasty Lentil Soup

  • Leafy Green Lentil Soup

  • Creamy Curry Split Pea Soup

  • Golden Green Split Pea Soup

For four of the recipes, I provide directions for making it in the Instant Pot as well as the stovetop. Your choice.

The download is in .pdf format. Nutritional information is provided for each recipe. It’s free!

Download the “Lentil and Split Pea Soups” Fiver here.

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I Love Potatoes!

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Americans have a love-hate relationship with potatoes. The “love” part is French fries, almost its own food group. But low-carb diets have vilified potatoes for years, and many people try their best to avoid eating potatoes. Never mind that whole societies have thrived for centuries on high-carb, high-potato diets. 

Rediscover potatoes’ taste and nutrition by using them in healthy recipes. I’ve devised five mouth-watering choices here, from appetizers to entrees.

  • Stuffed Potato Skins

  • Potato and Pea Samosas

  • Potato Chowder

  • Shepherd’s Pie 

  • Scalloped Broccoli and Potatoes

The download is in .pdf format. Nutritional information is provided for each recipe. It’s free!

Download the “I Love Potatoes!” Fiver here.

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I Love Gravy!

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Plant-based gravy? An enthusiastic “Yes!” No meat drippings? No problem.

I’ve experimented for over a year to come up with a tasty gravy with no added oil or butter. It tastes great and has a creamy, smooth texture.

But gravy usually goes over meat, right? That doesn’t mean there aren’t many plant-based dishes that taste great with gravy. I’ve pulled together four recipes (again, no added oil or other processed ingredients) that go super-well with gravy.

All of these recipes would make delicious dishes for the Thanksgiving table. Make one or more for an all-plant-based holiday, or as a scrumptious contribution to any celebration.

  • Gracious Vegan Easy Gravy

  • Quinoa Cakes with Gravy

  • Vegan Dressing with Gravy

  • Potato-Vegetable Bake with Gravy

  • Autumn Gravy Bowl

The download is in .pdf format. Nutritional information is provided for each recipe. It’s free!

Download the “I Love Gravy!” Fiver here

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I Love Sweet Potatoes!

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Get the Fiver here.

It used to be that you ate sweet potatoes only on Thanksgiving, and often from a can, with marshmallows on top. That was then, this is now – sweet potatoes are offered in many restaurants, and most home cooks have ways to use them as a side dish or main course. They’re nutritious, tasty, versatile, and store well in the pantry. 

I’ve come up with four whole-food plant-based side- and main-dish recipes using sweet potatoes, meaning no added fats and sweeteners. There’s a fifth recipe for a dessert that’s not entirely whole-food, but it could be the ultimate ooh-ahh dessert at your Thanksgiving dinner. 

  • Curried Sweet Potato and Coconut Soup 

  • Sweet Potato Cakes

  • Baked Sweet Potatoes with Easy, Tasty Toppings 

  • No-Oil Roasted Sweet Potatoes in Bowls 

  • Sweet Potato Pecan Pie with Gingersnap Crust

The download is in .pdf format with photos on a separate page. Nutritional information is provided for each recipe.

Download the “I Love Sweet Potatoes!” Fiver here

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I Love Corn!

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Corn is one of the best-loved vegetables in the U.S. (according to this recent survey, it is the country's second favorite vegetable, behind broccoli). But how to lead with corn in plant-based main dishes and sides is not obvious. I am sharing five recipes here to fill that gap. These are crowd-pleasers, I guarantee. 

Plus, these recipes are 99% whole-food plant-based, meaning no added fats and sweeteners. All are under 300 calories per serving, too!

  • Corn Chowder

  • Three Sisters Quesadillas

  • Old-Fashioned (but Vegan) Scalloped Corn

  • Elegant Succotash Gratin

  • No-Bake Corn-Pepper-Spinach Enchiladas

The download is in .pdf format with photos on a separate page. Nutritional information is provided for each recipe.

Download the Fiver here

 

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I Love Zucchini!

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Zucchini doesn't elicit strong opinions from most people (like cilantro, for instance). But figuring out substantive dishes starring zucchini can be tough. I worked long and hard to perfect these five dishes, and I hope they will find their way onto your table. 

  • Curried Zucchini Soup
  • Baked Indian Fritters
  • Broiled Zucchini with Greek Tzatziki Sauce
  • Zoodles with Creamy Pesto
  • Summer Squash and Chickpea Curry

The download is in .pdf format with photos on a separate page. Nutritional information is provided for each recipe.

Download the Fiver here

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I Love Italian!

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Mama mia! The magic of whole-food vegan substitutes lets us enjoy our favorite Italian dishes without the meat or dairy. Lasagna? Eggplant Parmigiana? Tiramisu? All possible without sacrifice in the plant-based world. Here are the recipes in this Fiver. 

  • Divine Vegan Eggplant Parmigiana
  • Hearty Vegan Vegetable Lasagna
  • Favorite Vegan Meatballs
  • Creamy Rice with Sundried Tomatoes
  • Rich and Creamy Vegan Tiramisu

Download the Fiver here

As always, full nutritional information is provided, and photos are all on one page so you don't have to print them with the recipe. 

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Creamy Soups

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Who says you need cream for creamy soup? This set of five recipes, my third "Fiver," provides ample evidence that cashews, rice, potatoes, and coconut milk can create creamy richness. 

Here are the five recipes:

  • Creamy Broccoli Soup

  • Curried Butternut Soup

  • Gracious Vegan Corn Chowder

  • Puree of Asparagus Soup

  • Gracious Vegan Creamy Tomato Soup

Like the recipes in my two other Fivers, Filling & Delicious Breakfasts and Mushroom Entrees, these dishes contain no added oil or other fat, and with one or two exceptions use only whole-food ingredients. 

The .pdf format with photos on a separate page gives you the option of printing only what you want. Nutritional information on each recipe is provided.

Download the Creamy Soups Fiver here

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Mushroom Entrees

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I'm excited to release my second "Fiver"!

Each "Fiver" is a .pdf cookbook featuring five recipes around a theme. 

This month is Mushroom month! If you're a mushroom lover or you cook for one, you've come to the right spot. Here are the recipes included in this Fiver.

  • Mushroom-Ricotta Calzones
  • Polenta with Sautéed Mushrooms
  • Mushroom and Pea Masala
  • Spinach-Mushroom No-Bake Enchiladas
  • Creamy Mushroom Soup

All the recipes are made from whole-food/unprocessed ingredients, there is no added oil, and they can be made gluten-free. You wouldn’t know it, though – they don’t taste “too healthy.”

If you would like a free copy of “Mushroom Entrees,” download it here.

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Filling & Delicious Breakfasts

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This free mini-cookbook contains 5 plant-based breakfast recipes, ready to be printed in .pdf format.

Filling & Delicious Breakfasts gives you 5 dishes with a super-charged combination of protein, fiber, and complex carbohydrates. They nourish your insides and keep you full for hours. There’s no cholesterol, and they're very low in fat.

Three of the recipes require just 10 minutes or less in the morning—Avocado-Chickpea Toast, Have-It-Your-Way Smoothie, and Overnight Chai-Flavored Hot Cereal. The Plant-Based McBreakfast and Breakfast Burritos take a bit longer, but they make enough servings to last all week.

All 5 recipes use only unprocessed, whole-food ingredients. There’s no added oil, and all can be made gluten-free.

Download your free copy here.

 
 

 

 

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