Smoky Sauce or Cheesy Dip (GF vegan, oil-free)

This sauce is super easy to whip up if you have a high-speed blender. And it's highly versatile! I have used this on pizza, pasta, sandwiches, and crackers. I've tried fancy stovetop recipes for similar sauces and in my opinion they aren't really worth the time when you can get this flavor and texture so readily.

Yields: 3 cups

1 cup raw cashews

1 cup boiling water

1 can organic white beans (partially drained, not rinsed)*

2 tbs organic mild miso paste
1/4 cup nutritional yeast flakes

5 cloves roasted garlic

5 drops mesquite liquid smoke
1/2 tsp onion powder

1 tsp dried chives

1/2 tsp Italian herbs

1/4 tsp smoked paprika

Few dashes cayenne

Black pepper, to taste

* I used Simple Truth from Kroger/Smith's; your can of white/cannelini/great northerns might be slightly more watery or thick

Start by boiling 1 cup of water in an electric kettle. To a high-speed blender, add 1 cup of cashews and the boiled water. Open the can of beans and use the lid to drain off any excess liquid on top, but preserve the liquid keeping the beans in the can. Add all remaining ingredients to the blender. Blend on medium-high until smooth and fluffy. Add pepper to taste. I found the salt from the beans and miso to be enough.
Now get out there and slather stuff with this deliciousness!

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Xtreme Potato Leek Soup (GF V Oil-free)

I first made this soup on a cold Hallow's eve! It was a blessing then, and an absolute joy the second time with fresh bread and coconut bacon. Give it a try with family and friends!

Serves: 4-6 | Time: 55 minutes

2 lbs gold potatoes

3 leeks, chopped

1 can white beans

4 cups veggie broth

2-4 cloves of garlic

10 drops liquid smoke

2 tsp hand-ground rosemary

1 tsp onion powder

1 tsp dried thyme

1 tsp pepper

3 bay leaves

Sea salt, to taste

Coconut bacon, opt

Wash the leeks and add to a pot with enough water to cover the bottom. Cover and cook until tender, about 10 minutes. Halfway through add the garlic.

Meanwhile, chop your potatoes.

Blend the leeks and garlic with four cups of vegetable broth.

Pour into the pot and add the diced potatoes, bay leaves, and herbs.

Bring to a boil. Reduce heat to medium and simmer for 45 minutes or until potatoes fall apart when pressed with a spoon.

Drain and rinse the beans. Remove bay leaves. Add beans, pepper, and salt to taste. I also like a squeeze of lemon juice.

The consistency is up to you. I just hand mashed the potatoes with a spoon and left some chunks. Some people like to blend it to a cream.

Top with better than bacon and serve with bread!

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Spiced Pumpkin Muffins with Cream Cheese Frosting

Just in time for Halloween! I love autumn; I can wear the cutest, comfiest clothes and still get shit done. And I can eat lots of pumpkin-enriched foods! Like these flavorful, fluffy muffins with a tangy frosting. I always get stoked when my baked goods turn out well because I'm much more of a cook. I'll definitely be making these again!

Yields: 24 muffins or 12 muffins and 1 8x8" cake | Time: 40 mins

Muffin Ingredients:

• 2 cups all-purpose flour
• 1 1/2 cups whole wheat flour
• 2 cups gently packed brown sugar
• 2 tsp baking soda
• 1 tsp (heaping) baking powder
• 1 tsp Redmond real salt
• 3 tsp pumpkin pie spice
• 1 tsp ceylon cinnamon
• 1 15-oz can pumpkin puree
• 2/3 cup organic coconut oil
• 1/3 cup agave or maple syrup
• 2/3 cup non-dairy milk
• 1/2 cup walnut pieces

In a large bowl, whisk together the all-purpose flour, whole wheat flour, brown sugar, baking soda, baking powder, pumpkin pie spice, cinnamon, and salt.
In a medium bowl, whisk together the pumpkin puree, oil, liquid sweetener, and non-dairy milk.
Add the wet ingredients to the dry ingredients and use a spatula to fold the ingredients together. Yes, it's a thick batter - just keep mixing. Fold only until there are no pockets of flour that haven’t been incorporated into the batter! Fold in the walnuts.
Preheat oven to 375F.
Oil a silicone muffin tin. Use a tablespoon to fill each muffin cup a little more than halfway. Bake for 20 minutes with one muffin tin on each oven rack. Then switch the positions of the tins and bake for about 5 minutes more or until a tester inserted in the center of a muffin comes out clean. Meanwhile, frosting!

Frosting Ingredients:

• 8 oz Tofutti cream cheese
• 3 tbs spiced pear jam*
• 1.5 tsp vanilla bourbon paste
• 1.5 tsp almond extract
• 2/3 cup confectioners’ sugar, sifted (I like it less sweet and more tangy; very easy to add to taste)

*If you don't have jam, then use room temperature vegan butter plus a few dashes of pumpkin spice.

Combine the cream cheese, jam, and extracts in a large bowl. Beat with an electric mixer until smooth and creamy. Add the confectioners’ sugar and beat again until combined. I always get questions and compliments about the almond extract in the icing!

Cool muffins on a wire rack for about 10 minutes, then remove from tin and cool completely. You could probably also frost and serve after 10 minutes!

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Mushroom Stroganoff

I love hearty, creamy dishes in fall but you can only eat so much soup. That's why I like this meal - it combines those great elements with the convenience of a pasta dish. It's also a revamp of a classic! It was met with approval by my vegetarian and animal eating friends alike. Give it a go!

Serves: 4 | Time: 25 minutes

3/4 lb organic spaghetti
1 cup mushrooms, sliced
1 tbs extra virgin olive oil
1/2 yellow onion, diced
3 tsp minced garlic
Parsley, optional

Sauce ingredients:
1/3 cup white wine, optional
1 tsp mesquite liquid smoke
2 tbs Worcestershire sauce*
3/4 cup raw cashews
1/2 block firm tofu
1 cup very hot water
1/2 can tomato paste
1 cube no beef bouillon
1 tbs dijon mustard
1 tsp onion powder
1 tsp garlic powder
1 tsp paprika
1 tsp thyme
1 tsp cumin
1 tsp pepper
Salt, to taste

* make sure there is no fish! some are certified vegan, like Annie's or Edward and Sons

Fill a large pot with water and a generous teaspoon of coarse salt. Cover over high heat.
Chop your veggies.
In a large sauce or saute pan, add your oil over medium heat. Cook the onion until translucent, stirring frequently. Add your garlic until fragrant. Add water as necessary, to prevent sticking. Reduce heat and cover.
In a blender or food processor, add all the sauce ingredients. Blend until smooth, adding more liquid to desired consistency. I prefer a thick sauce!
Pour into the pan and stir until combined. I added some freshly ground sage and rosemary, as my personal preference.
Add spaghetti to the boiling water and cook according to package directions (10 minutes for al dente, for mine).
Taste the sauce and make any final adjustments.
Drain the spaghetti. If it tastes salty, rinse with hot water. Return to the pot and add a little coconut oil if you won't be serving immediately or want to prevent sticking during storage.
I like serving this dish with bread to sop up extra sauce!

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Jeweled Curry Rice and Braised Peppery Tofu

Serves: 6-7 | Prep time: 10 min | Cook time: 35 min

2 cups basmati rice

4.5 cups water

1 cup frozen peas & carrots

1 cup fresh corn kernels

1 onion, finely diced

2 tbs curry powder

1 tsp onion powder

1/2 tsp sea salt

1/2 tsp black pepper

1/4 cup vegetable broth

1.25 cups roasted cashews

3/4 cup unsweetened raisins
1/2 cup cilantro, chopped

Rinse and scrub rice. Add to a rice cooker with all the water plus a pinch of salt and dash of curry powder. Steam for 30 minutes.
Meanwhile, sauté all remaining ingredients using the veggie broth, starting with the onions and spices, adding the cashews and raisins last. Sprinkle with fresh cilantro and stir into rice when done.

2 blocks firm tofu, pressed

1-2 tbs virgin coconut oil

1/2 tsp onion powder

1/2 tsp garlic powder

Salt and pepper, to taste

Press firm tofu overnight. Cut and toss with spices. To a nonstick ceramic or cast iron pan, add the oil over medium-high heat. Cook the tofu until golden, about 2.5 minutes on each side, then cover and turn off heat to finish cooking. Serve aside the jeweled rice.

Enjoy :)

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Warming Pumpkin Kale Soup (V, GF, Low-fat)

Try this simple and delicious soup to warm up in winter. The creamy texture with just enough bite from the kale is sure to win your tastebuds over alongside the health benefits.

Time: 1-2 hours | Yields: 3 bowls | Serves: 1-2

29 oz Pumpkin Puree
4 cloves roasted Garlic, minced
239g Lacinato Kale, massaged
1 (14.5 oz) can of diced Tomatoes
2 tbs + 1tsp raw Coconut Sugar
1/2 Sweet Onion, finely chopped
1 inch fresh Ginger, grated
2 tsp ground Cinnamon
1 tsp ground Cumin
1 tsp Kelp Granules
1 tsp ground Turmeric
1/2 tsp Garam Masala
1/2 tsp Cayenne
Dash Coriander
Juice half lemon
4 cups Water

Peel and chop your garlic and onion, then add to a soup pot. Turn heat to medium and cook in the juice from your can of diced tomatoes. Stir for a few minutes until fragrant.
Meanwhile, wash and de-stem your kale. You can use any type of kale. You may want to rip or chop it into small pieces. Mine was pre-cut to the size of baby spinach. Massage for a minute or two.
Add to pot with the rest of the tomatoes and cover with a lid to wilt for 5-10 minutes. Stir.
Add your spices and water. Stir and let reduce for 5 minutes.
Add pumpkin puree and lemon juice. Stir and reduce heat to low. Let cook for 1 hour or more.
Spoon into bowls and allow to cool before serving. Fresh cilantro is a nice addition.
Enjoy with a flatbread or bowl of rice and feel free to reheat the next day!

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Oatmeal Raisin & Apple Date Cookies (Vegan, Fat-free)

Warm your home with these delicious seasonal cookies!

Yields: 12-24 cookies | Cook time: 10-12 minutes

Oatmeal Raisin
1 cup regular or instant oats
1 cup white whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 cup golden raisins
1/2 teaspoon pure vanilla
1/2 cup pure maple syrup
1 small spotty banana, mashed
1/2 teaspoon fresh lemon juice

2 tbs coconut sugar (optional)

Apple Date

1 cup instant oats

1 cup wheat flour

1/2 tsp baking soda

1/2 tsp baking powder

1 tsp cinnamon

1/4 tsp nutmeg

3/4 tsp pure vanilla

1/8 cup chopped dates

3/4 cup finely chopped apple
1/4 cup pure maple syrup

1/2 cup apple sauce

3/4 tsp lemon juice

Preheat oven to 375F.
Mix the oats, flour, baking soda, baking powder, nutmeg and cinnamon in a medium mixing bowl with a fork. Add the raisins or apples and dates.
Add maple syrup, vanilla, mashed banana or apple sauce, and lemon juice. Mix by spoon or hand.
Use a large spoon to drop cookie dough onto a baking sheet lined with a silicon mat. Flatten each cookie slightly with your hand or back of the spoon.
Bake for 10-12 minutes or until lightly golden. Cool for a few minutes on a wire rack before serving.

These cookies are soft and chewy, fresh from the oven and on the second day :)

Nutrition (per cookie): 80 calories, 0g total fat, 21g carbs (3g fiber, 8g sugar), 2g protein, 108mg potassium, 15mg sodium

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College Cooking: Caramelized Apple and Potato Roast (V, GF, No Soy)

Autumn Eats Series

Now this is some fall food! Makes the whole house smell amazing. High carb, low fat. Totally delish.

Serves: 1 | Prep time: 5m - Cook time: 1 hour

1 russet potato
1 large honeycrisp
1/6 purple onion
1 1/2 tbs pure maple syrup
1/4 cup of apple cider
Golden raisins (optional)
1/2 tsp Cumin
1/2 tsp Coriander
Sprinkle of Dukkah
Pinch of Sea Salt*
Pinch of Turmeric
Pinch of Cayenne
Pinch of Garam Masala

* When you're using spices, you don't really need salt, in my opinion. Add a little if you like, but remember you want to keep sodium low. If you're gonna toe the line, try some celtic or pink salt, none of that laboratory salt crap.

Preheat oven to 425F.
Wash (and peel if not organic) the potato and apple. Chop rustically and toss in a glass baking dish. Pour apple cider in (make sure it covers the bottom of the dish; you want to keep everything hydrated, it aids in cooking). Add spices and drizzle with maple syrup. Stir or place in the oven. Let the caramelization begin!
Bake for 1 hour. Add raisins during last 5 minutes, stir.

Feel free to serve with rice if you want more carbs. Enjoy!

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Pumpkin Spiced Tapioca Pudding (V, GF, soy-free, refined-sugar free)

Autumn Eats Series

Autumn is such a great time for seasonal cooking! Of course summer bears wonderful fruits, but think of all the great vegetables and hearty warming recipes of fall…
The season also offers a wonderful array of desserts like apple pie and pumpkin ice cream. I wasn't planning to invent a new treat when I made this tapioca, I just wanted to veganize it. Now to give it that October twist, we kick it up with pumpkin and spices!

For the tapioca pudding:

Cook time: 30 minutes | Fridge time: 2 - 4 hours | Serves: 2 - 4

2 cups almond milk*
1/3 cup small pearl tapioca
1/2 cup coconut milk or cream
1 ripe spotty banana or 1/3 cup unrefined sugar
2 tbs coconut flour or lucuma powder
1 1/2 tsp of pumpkin spice**
1/2 tsp vanilla extract
1/4 tsp pink salt

* or your favorite dairy-free alternative
** or 1 tsp ground cinnamon + dash of ginger, allspice, nutmeg and cloves

In a medium-sized saucepan, combine 1 cup of almond milk and the tapioca, then allow 2 hours or more for them to soak in the fridge.

If using a banana, blend it with the remaining cup of almond milk or wait until after you have cooked the mixture to stir in a mashed banana.

When ready, bring the mixture to a boil over medium heat, whisking in the remaining almond milk, coconut milk, sugar (exclude if using a banana), spices and salt. Stir until at a full boil (about 10 minutes), turn down the heat and, continuing to stir often, simmer for 15 to 20 minutes.

Once the tapioca beads are translucent, add the flour and lucuma (or other thickening agent), stirring constantly until combined. Add the vanilla and remove from heat. Let the pudding cool for at least 10 minutes before serving if you like it warm. If serving cold, place a piece of plastic wrap directly on the surface of the pudding to prevent a skin from forming. Don't worry about browning from the banana, as the spices already color your pudding beautifully. 

For the pumpkin butter (optional):
Cook time: 30 minutes - 1h 30m | Yields: 2 cups 
20 oz pumpkin puree or 1 sugar pie pumpkin

2 tbs maple syrup or 1/2 tsp stevia (optional)

1/2 cup apple juice or cider*

adjust spices to taste…

1 tsp ginger paste or powder

1 tsp ground cinnamon

1/2 tsp nutmeg

vanilla extract

pinch of salt

* I buy no sugar added or make my own

Preheat your oven to 400 F degrees. Half and seed your pumpkin before placing in a glass pan, skin up, with enough water to just cover the pan's bottom. Roast for 1 hour. Scoop out the flesh and blend in a food processor until smooth. Add all ingredients to a pot and whisk to a boil, then simmer for 30 minutes. Let cool and store in sterile mason jar, refrigerate.

To serve, combined the two in a bowl or jar in multiple layers.

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