Quinoa Mushroom Pea Loaf

This recipe Via Whole Foods


1 tablespoon extra virgin olive oil, plus more for greasing
8 ounces button mushrooms, sliced
Salt and ground black pepper to taste
1 (15-ounce) can no-salt-added garbanzo beans, rinsed and drained
3/4 cup rolled oats
2 cups cooked quinoa ( Learn to Cook: Quinoa)
1 cup frozen green peas
1/2 cup chopped fresh parsley and/or 1 tablespoon minced fresh thyme
10 sundried tomatoes packed in oil, drained and chopped
1 cup (about 1 onion) chopped red onion


Preheat oven to 350°F. Lightly grease an 8-inch loaf pan with oil; set aside. Heat oil in a large skillet over medium-high heat. Add mushrooms, salt and pepper and cook, stirring occasionally, until mushrooms are golden brown, 6 to 8 minutes.

Meanwhile, put beans, oats and 1/2 cup water into a food processor and pulse until almost smooth. In a large bowl, combine mushrooms, bean mixture, quinoa, peas, parsley, tomatoes, onion, salt and pepper. Transfer mixture to prepared loaf pan, gently pressing down and mounding it in the middle. Bake until firm and golden brown, 1 to 1 1/4 hours. Set aside to let rest for 10 minutes before slicing and serving.


Per serving (about 6oz/172g-wt.): 170 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 28g total carbohydrate (6g dietary fiber, 4g sugar), 8g protein

Vegan Benedict

Vegan Benedict

by the Vegan Project


4 slices multigrain sourdough

4 slices of tomato

2 slices veggie bacon

1 avocado

1/2 block of firm tofu

1 teaspoon nutritional yeast

half an onion, diced

1 tablespoon olive oil

2 scallions, sliced

Vegan Hollandaise Sauce:

1/2 cup cashews

1/2 cup water

2 tablespoons nutritional yeast

1 teaspoon grainy mustard

Juice and zest of 1 lemon

Pinch of cayenne

1/2 teaspoon basil

1 teaspoon sliced scallion

Fresh cracked black pepper


Blend cashews, water, mustard, nutritional yeast, salt and lemon juice and zest, until smooth.  Place in a small sauce pan and simmer over medium low heat.  Stir in basil, cayenne, fresh pepper and 1 teaspoon of the sliced scallions.  Keep warm till ready to serve.

Toast the bread and spread 1/4 of fresh avocado on each slice.  In a small skillet, fry the veggie bacon a few minutes on each side till crisp.  Place on top of avocado toast.

Heat the olive oil in the same pan and add the diced onion.  Fry until golden brown.  Crumble the tofu in the pan and fry about 10 minutes until it too is golden and crispy around the edges.  Add the rest of the scallions-save a few to garnish each benny at the end.

Add sliced tomato on top of the veggie bacon and spoon the tofu mixture on top of it.  Pour the sauce on top of everything (it may have thickened so spoon gently) and top with fresh cracked pepper and the rest of the scallions.  Voila, Vegan Benedict!  This Vegan Benny pairs well with french press coffee and your bestie.

~The Vegan Project


Thanks for sharing Vegan Project! This was super yummy.

Red Lentil Dahl

When you are looking to reduce your meat intake and limited on resources you naturally reach for carbs, pasta and rice come to mind. While you are learning about how to get all of your proteins on your new diet I suggest looking into discovering lentils, they are healthy and tasty and easier to digest than their counterparts, beans. Also a great alternative in preventing carb overload. Lentils are easy to make and delicious.

Try adding some steamed greens as a side. Steam any kind you like. I really like adding broccoli to the mix as well. Add some balsamic or red plum vinegar a dash of sesame oil, toss is a hot pan and voila.

Red Lentil Dahl Recipe:

1 cup finely chopped white onions

2 cloves garlic, finely chopped

1 T ginger jarred

4 cups water

1 cup dried red lentils

1 t. cumin

1 t. tumeric¼

¼ t cinnamon

¼ t cayenne pepper

1 t. salt, or to taste

3 T. tomato paste

5T. seasame oil

1. In a 3-quart stockpot or other medium-sized soup pot, heat the sesame oil over medium heat. Once the oil is hot, add the onion, garlic and ginger. Cook, stirring often, until the onions are translucent, about 6 minutes.

2. Stirring constantly, add the water or broth, lentils, spices and salt. Bring to a low boil, then turn down the heat to low, cover and let the soup simmer for about 20 minutes, or until lentils are very tender.

3. Stir in the tomato paste until well combined. Cook several minutes more, or until the soup is desired temperature and consistency, adding more water to the dahl if needed.

Easy After Dinner Treat

Do you ever have those after dinner sweet cravings? Those nights when you just need a little something? Me too! I was looking through a raw food blog that inspired me and it got me thinking, I wondered if I had anything in my cupboard to make something. I grabbed a bunch of ingredients and my husband asked me what I was planning to make? I replied I don’t know and we laughed.Well my random concoction was delicious!!  I don’t really know exactly how much I used of each ingredient but this is as good a guess as any. My recipe for a random after dinner treat.

After Dinner Treat/Makes approx 6 balls


1/2 cup raw almonds

2 T cocoa

3 T agave

1 T raw peanut butter

1/4 cup wheat germ


Place almonds, cocoa, agave and wheat germ in a food processor; blend all together, add peanut butter and blend some more, roll into balls and then roll balls in wheat germ, no cooking, no fuss.


Tempeh Bacon Tomato Sandwich

Tempeh Bacon that is. Today I discovered the delicious taste of maple flavoured tempeh, what is tempeh you ask, tempeh is a cooked slightly fermented soybean that’s formed into a patty, similar to a very firm veggie burger.

Although tempeh is made from soy, it has a unique taste and is mildly flavorful on it’s own, unlike tofu. If you aren’t fond of tofu, tempeh is also very high in protein and calcium, as well as beneficial isoflavones, but tastes nothing like tofu. Tempeh has a textured and nutty flavor. Although tempeh may be new to the west, tempeh has been eaten in Asia for hundreds of years.

I purchased the maple flavored tempeh from Choices Market, the picture on the box sold me. I was grilling it up and  it smelled a whole lot like bacon! I toasted my bread, pan grilled my tempeh, sliced my cucumber and tomato, broke off  a few pieces of spinach and topped it off with a bit of salt and pepper to finish the job. Perfection!

I can’t remember what bacon tastes like it’s been so long. I’m going to say this did a pretty good job in flavor and for those of you looking for a replacement while you are transitioning or for those of you wanting to just cut back I think you might be surprised, It was really good in my opinion.

Remember when you are making changes or are just trying to cut back, you are not going to find identical replacements for foods, you can however find the taste for the most part. You have to get used to the new tastes and textures. Also your piece of chicken or steak is not good on it’s own, it’s the sauce you put on it that gives it taste, it’s the same with everything else too.

Guaranteed not to clog any arteries give you heart disease or promote high cholesterol or cancer. I’ll be buying this maple flavored tempeh again. Most definitely delicious.

Green Truffle Spinach Pasta

I always have an abundant amount of veggies in my fridge. You can make anything as long as you have veggies, my staples are asparagus, mushrooms, celery, carrots and zucchini, lemons and limes. I buy these items every time I grocery shop . If you have these staples along with rice, noodles or quinoa you should have the potential to be able to whip up a yummy healthy meal at anytime. I also always have beans, raw cashews and canned tomatoes. Did you know that you can use lime in place of salt, it helps reduce your need for salt in a recipe.

I added my ingredients to my favorite staple noodles, These noodles called  Vegetarjen Spinach Noodle, and no I didn’t spell that wrong, Makes me laugh every time. The noodles only contain 3 ingredients ( flour, water and spinach extract) I also find them light and easy to digest.  (Purchased at the Urban Fare)


Green Truffle Spinach Pasta (Serves 2)

1/2, Zuccini

1 stem, Broccoli

1/2 bunch, Asparagus

2 stalks, Celery

1 portion of  (Sparkle Vegetarjen Noodles)

1/2, Fresh Lime

1/4 cup, white truffle oil


For the Cream Sauce

1/2 Cup Raw Cashews

1/4 Cup Water



Boil pasta until tender, do not over cook; (about 5 min) in the meantime make your cream sauce and coat your frying pan with olive oil placing pan on med/low heat.

Chop veggies and place them in a the pan tossing them with the  noodles, add your lime juice and turn up your stove temperature to med/high heat, cook until veggies are tender (about 3 min) add your truffle oil and cream sauce but only when you feel your veggies are tender, serve with salt and pepper.



Tomato Fennel Quinoa Soup

Tomato Fennel Quinoa Soup Recipe; with salad and olive bread!

This tasty chunky tomato soup is a must make, especially if you love fennel! I decided to make this a my main for an important group of girl friends, we were well overdue on our gossiping, catching up and good o’le belly laughs. The soup seemed fitting for a stay in chatty dinner party on a cold Vancouver night. Plus it went well with wine, always a bonus!


To add a bit of bulk I figured I should make some greens, so I tossed up a salad of baby greens, red onion and capers, for the dressing I blended an entire avocado, 3 cloves of garlic, threw in a tsp of capers, squeezed in a 1/2 a lemon and added a 1/4 cup of olive oil, place all ingredients in a blender and blend until smooth,  top with a pinch of salt and pepper and toss dressing in your salad.


Tomato Fennel Quinoa Soup

2 Tbsp olive oil

1 medium yellow onion, finely diced

1 bulb of fennel, finely diced (about 2 cups)

3 or 4 cloves of garlic, minced

4 cups of fresh diced tomatoes

1 can of diced tomatoes

1 Tbsp fresh thyme,

1 Tbsp paprika,

8 cups water,

3/4 cup uncooked quinoa, rinsed

salt and pepper to taste

Heat olive oil in a large pot over medium high heat. Add onion and saute until translucent. Add the garlic, fennel, and fresh thyme, cook for about 5 min until the garlic has begun to brown. Blend fresh tomatoes in blender and add fresh diced tomato and their liquids, stir frequently. Add vegetable water and can of diced tomatoes, stir in rinsed quinoa.

Bring soup to a boil then reduce heat to medium low, cover pot and let simmer until the quinoa has cooked and the soup has thickened, about 20 – 30 min. If the soup has thickened too much add a little extra water to thin it. You could also add basil instead of thyme.

Health properties: Quinoa, Tomato, Thyme, Garlic, Onion, Fennel


Avocado Pudding for dessert

Vegan French Toast Recipe

Yummiest Vegan French Toast Recipe

1 cup *vanilla* soy milk or use reg soy milk & add a drop of vanilla when you whisking all together
2 Tbsp unbleached white flour
1 Tbsp agave or other sweetener (not needed if you use sweet milk)
1 Tbsp nutritional yeast
1 tsp cinnamon
4 bread slices (I used french bread)

Whisk first five ingredients together, and let rest for a few min, while you heat up a lightly greased skillet (I just rub the skillet lightly with a stick of margarine, because I don’t believe in using those sprays).

The skillet is ready when you flick a drop of water on it, and it spitters across the surface.

Dip bread slices in mixture, coating both sides, and lay on skillet. Flip the toast when it is lightly browned & brown other side. This is the yummiest french toast I have ever had. Easy & quick to make. Serve with maple syrup & cinnamon.

Winter Market Soup

Winter Market Soup Recipe

(Recipe By Katie at The Muffin Myth)


2 cups cooked  whole lentils (brown, green, or beluga will do – from about 1 cup dry)

2 sweet potatoes, peeled and diced (about 2 cups diced)

2 cups of chopped greens (this was 3 stalks of wrinkly green kale, pulled off the stalks and chopped finely)

1 medium yellow onion, diced

2 cloves garlic, diced

1 tsp dried thyme

2 tsp dried dill (or 1/4 cup fresh chopped dill if you have it – add fresh herbs at the end)

8 cups vegetable broth ( started with six, for a more brothy texture add more)

2 Tbsp olive oil

Salt and pepper to taste

Rinse lentils, place in a pot covered with cold water. Bring to a boil, reduce heat and simmer for about 20 min, or until lentils are just tender. Drain and set aside.

Heat oil in a large pot over medium heat. Add diced onion and garlic, saute until onion is translucent. Add diced sweet potato and dried herbs. Pour in vegetable stock, increase heat and bring to a boil. Once the soup boils, reduce heat to medium low, cover, and simmer for 15 min. Add in the lentils and chopped greens. Simmer for 5 min, or until the greens have wilted, and season if needed.

Recipe created by Katie from The Muffin Myth great blog!  If you are looking for some great recipes it’s a great blog to follow.

Stuffed Vegan Cannelloni /w Red Kalamata Olive Sauce

Creamy white bean and basil stuffed cannelloni w/ fresh kalamata olive red sauce

serves 3-4

6 cannelloni pasta shells

1 can white beans (14.5 oz.)

1 1/2 cups fresh basil (reserve 1 tbsp for garnish)

3 cloves garlic – minced

½ onion – chopped

¼ cup white wine “Drink rest later;)”

1 ½ cups veg stock (have a little extra available for the beans if needed)

1 can chopped tomatoes

1 tbsp tomato paste

¼ cup red wine

3 tbsp kalamata olives – chopped

crushed red pepper

soy (optional)

olive oil



In a medium sized pot, heat 1 tbsp olive oil.  add ½ your garlic and onions, salt and pepper and cook until the onions are transparent.  add your can of beans, 1 cup basil, stock and ½ tbsp crushed red pepper.  cook and reduce down.  if need be, add a little more stock.  once you get to a semi-thick consistency, you can remove and let cool.

in a skillet, heat up 2 tbsp olive oil, and add the rest of your garlic, onions, salt and pepper.  add your chopped tomatoes, red wine, ¼ cup basil and crushed red pepper.  bring to a boil, turn down heat and let simmer for 15-20 minutes.  you can now add your tomato paste to thicken.  add your kalamata olives and let cook another 10 minutes.

in a large pot of boiling, salted water add your pasts shells and cook until al dente, remove and drain.

in a blender or food processor, blend your white bean mixture until smooth and creamy.  you can use a little soy or veg stock for extra creaminess, if needed.

fill each pasta shell with the bean mixture.  top with the kalamata red sauce and garnish with fresh basil and crushed red pepper.

serve with a crisp white wine.


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