Using  Whole Wheat Organic pocket or pita bread as your crust, add the following in order.

Pizza sauce: One 6 oz can of organic tomato paste, stir in 1/4 cup water, 1 t. oregano, and 2 T.  honey.  Spread this thinly on the crust.

Then layer on thinly:

Sliced tofu

Chopped olives

Chopped onions

Chopped peppers

Chopped artichoke hearts (optional)

Cover with cashew cheese sauce (recipe given under sauces)

Bake at 350 for around 25 min.

Carrot Burgers

15 Medium Large carrots peeled and shredded (I use a food processor)

3 Large Onions chopped fine

Cook carrots and onions until soft

Add these to the following ingredients in a large bowl

3 Quarts of cooked with salt Millet or Quinoa or some of both

2 Packs of Tofu

2 T salt

2 T. Onion Powder

2 Cups of chopped walnuts

3 1/2 Cups of minute oats.

1 cup of ground Chia and flax mixed

Make into patties and bake at 350 for 20 minutes. Flip them over and bake for another 15 minutes or until both sides are slightly browned.

Makes about 75 patties

Black Eyed Peas

6 cups water

1 pound dried black-eyed peas, sorted and rinsed and soaked over night in the above cups of water.

1 cube vegan bouillon, or for oil free use, 1 T. Chicknish seasoning

1 onion, diced

2 cloves garlic, diced

1 red bell pepper, stemmed, seeded, and diced

1 jalapeno chile, seeded and minced (optional)

1/4 cup finely ground unsweetened dried coconut (this takes the place of the ham or bacon)

1  teaspoons cumin

Bring the soaked beans with its water to a boil and then turn it down to low (very slight simmer), and cook for 1 hour, then add the other ingredients and cook on low until the beans are tender. After cooking is finished: add salt to taste; and if you like it hot, add cayenne.

Winter Squash Soup

1/4 cup coconut milk; this is the Thai milk, not the watery silk coconut milk; or better yet blend 1/2 cup coconut with 1 cup of hot water, strain if you want to get the gritty feeling out. I prefer to make my own coconut milk and  keep the grit (fiber) in, because it is so good for your health. If you do this than reduce the water below by 1 cup.

2/3 cup diced carrot (about 1 (8-inch) large carrot)

1/2 cup diced celery (about 1 (11-inch) large stalk)

2/3 cup diced onion (about 1 medium onion)

4 cups cubed butternut squash (about 1 medium squash)

1/2 teaspoon chopped fresh thyme

4  cups water

1 T. Chicken style seasoning

Sea salt to taste

Puree if you prefer it smooth.


3 tbsp lemon juice

1/4 cup water

6 tbsp tahini, stirred well

2 tbsp extra virgin olive oil or º cup green ripe olives

1 [14 oz] can chickpeas, drained and rinsed or 1 1/2 cups of home cooked chickpeas. Try adding cooked soybeans in place of some or all of the chickpeas.

1 garlic clove

1/2 tsp salt

1/4 tsp cumin

pinch of cayenne

1 tbsp cilantro or parsley, finely chopped

In a small bowl, combine lemon juice and water. Process chickpeas, garlic, salt, cumin, and cayenne together in a food processor for 15 seconds. Slowly add the lemon-water. Process for 1 minute. Add tahini. Scrape down sides, and process 15 seconds more. Chill hummus 30 minutes before serving. When serving,  sprinkle herbs over surface.

Lima Bean Soup

1 lb Dry Large Lima Beans (not the baby ones)

5 cups water.

1 large bell pepper cut into bite size pieces

1 med onion chopped

3 cloves of garlic chopped

1 teaspoon salt.

1/2 of a large bunch of cilantro chopped.

Wash beans and soak in the water over night, or for 5 or more hours. Bring the beans to a boil and immediately turn them down to a very low simmer. If you boil the beans hard the flavor and nutrients will be compromised. After about 45 minutes to one hour, add the all of the ingredients except the cilantro and salt. Cook at a very low simmer for another 45 minutes to an hour, or until the beans are completely tender. After the beans are completely soft turn off the stove and add the cilantro and salt. Serve.

Potato Soup

(try summer squash in place of the Potatoes and leave out the carrots and add the herb marjoram)

2 Quarts Water

3 Cups Cubed Potatoes

1 Cup Chopped Onions

1/2 Cup Chopped Carrots

1/2 Cup Chopped Celery

Add all of the above ingredients and simmer on low for 1 hr.

After the above has cooked then blend smooth the following:

2 Cups of hot liquid from the above soup (it s ok to have a little of the chopped pieces in it)

1/4 Cup of raw cashews or whole pumpkin seeds

1/4 Cup of dry rolled oats, (minute or old-fashioned)

1 T. Onion Powder

Add this to the pot and continue cooking at a low simmer for another 15-30 minutes.

When the soup is finished add salt to taste.

Minestrone Soup

1 c. organic dry navy beans and 1 c. organic dry kidney beans, 5 1/2 Cups water (soaked both beans together in water overnight)

1/2 c. flat green beans

1/2 c. sliced cabbage

2 c. fresh organic tomatoes diced

1 c. diced zucchini

1/4 c. sliced carrots

1 bay leaf

1 c. chopped celery

1 small onion, diced

1 c. spinach

1/2 tsp oregano

1 pinch tumeric

1/4 tsp.basil

1 tsp. Parsley

1 clove garlic

1 c. dry shell pasta cooked and drained. Makes 2 cups cooked and drained. (cooked separately)

4 cups tomato juice; or use 2 – 6 oz cans of tomato past and 4 cups of water.

1 T. salt


After soaking the beans over night, cook them 1 hour, then add celery, onions, carrots, tomatoes, tomato paste and water and cook for about another hour. Add remaining ingredients and simmer another 1/2 to 1 hour. Add cooked pasta.

Tater & Tofu Garden Pot Pie
4 carrots, chopped
4 medium potatoes, chopped
3/4 cup shallots or onion (about 3 or 4 medium shallots), chopped
1 cup broccoli, chopped
2 cups vegetable broth (I make mine with water and boullion cube)
1 1/2 cup frozen peas
1 cup firm tofu, cubed or 3/4 cup of soaked soy curls sliced in small peices
2 tablespoons soy sauce
1 1/2 teaspoons garlic powder
1 teaspoon tarragon
1 teaspoon dill
1/2 teaspoon cumin
3 tablespoons nutritional yeast
1 tablespoon flour or 1 1/2 Tablespoon of minute oats

2 cups flour
1 cup ground seeds (dried coconut and sunflower mix is great)
1/3 cup water
1 tablespoon dried onion


1. Preheat oven to 450 degrees F. Toss carrots, potatoes, broccoli and shallot into a large stove pot, add the broth, and simmer on low heat (covered) for 20-25 minutes. Stir occasionally.

2. Add the rest of the filling ingredients, and mix well. Remove from heat, keep covered, and let it set while you make the crust.

3. For the crust, mix the crust ingredients together and divide in half. Evenly press 1/2 the dough onto the bottom of a deep glass baking dish. Bake for 10 minutes.

4. Spoon in the filling on crust, packing it down. Press the remaining dough on the top, and bake for 20-25 minutes. The top will be golden brown when it’s ready. Yummers!

Makes: 4 – 8 servings, Preparation time: 30 minutes, Cooking time: 1 hour

How to grow sprouts


Large jar with a canning type lid ring. You can cut out a plastic lid to resemble a canning lid ring.

Piece of nylon screen

Sprouting Seeds

Soak approximately 1T-2 T of  seeds overnight in the sprouting jar with 1 cup of  water.  Drain the sprouts in the morning and leave the jars upside down in the drain board at all times after soaking. The sprouts should be grown in a dark or semi dark room. Rinse the sprouts morning and evening. In about 5 days they should be done. Place the sprouts in a large bowl and fill the bowl with water. The husks should float to the top and the seed that did not sprout should sink to the bottom. Clear off the husks by brushing them to one side and scooping them out of the bowl. Then lift the sprouts out of the bowl and place them in a drainer to drain, then set them in a bright window. Leave them in the window for about 4 hrs. or until the leaves turn green. Keep them in a covered container in the fridge. Rinse them every 4-5 days and they will keep 2-3 weeks.

Use them in sandwiches and salads.

Grab and Go Pocket:

       1 pocket bread cut in half add: avocado, tofu (right out of the package), tomato, onion, sprouts,                                           lettuce, salt, onion powder, garlic powder. This is great with a cup of soup.


Vegan Lasagna

For the sauce blend the following:  2 cups fresh tomatoes

½ cup dried tomatoes that have been soaked in 2 cups of water for a few hours

2 T honey.

To this add

1t. salt

½t. dried basil in the sauce or a few fresh sliced leaves placed in between the layers of lasagna noodles.

3 cloves of fresh garlic, pressed.

Layer as follows in a covered dish:

Above sauce, about ½ inch thick

Uncooked Tinkyada  Brown Rice Lasagna Noodles or Whole Grain Lasagna Noodles

About 6 Basal leaves per 10 X 10 inch baking dish (Optional)

Thinly Sliced unseasoned Tofu

A Sprinkling of Salt

Grilled plain unseasoned eggplant or several leaves of chard (optional)

Thin layer of Cashew Cheese. Make it a little runny for the noodles to soak up.

Repeat all of this 2 times if eggplant or chard is added, or 3 times if they are not added.

Before placing in the oven ad to the sides of the dish about 1/4 cup of water, (this is for the noodles to soak up.)

Cook for 15 min at 375 and then turn down to 350 for 45- 60 min. or until noodles are soft.

Cashew Cheese Sauce

1 cup raw cashews

1 cup water

1 T. Nutritional Yeast (optional)

2 T. Sesame seeds (optional)

2 T. Lemon Juice

2 Teaspoons salt

1/4 t. garlic powder

1 T. onion powder

4 T. pimentos or ¼ of a large red bell pepper

Blend all until smooth. Serve

 Tomato Soup

1 Qt. blended tomatoes or you can use canned juice

1/4 C. Cashews

1/8 C. rolled oats

2 T. Honey

1/2 t. Basil

salt to taste

Bring blended tomatoes to a boil and then turn down the temperature to a very light simmer. After 15 minutes you can add the cashews, oats and a little water to the blender, blend and add the blended mixture to the tomatoes; also add the basil and simmer for a few more minutes. Turn it off and add the salt if needed.



  • Ingredients:
    • ¼ cup dried lentils
    • ¼ cup quinoa
    • 3 cups cooked brown rice
    • ¼ cup Gluten Free quick rolled oats
    • ¼ cup walnuts, crushed or ground
    • 1 cup coarsely chopped cooked or canned chickpeas
    • 2/3 cup each carrot, celery, Spanish onion, finely chopped
    • ½ each red pepper and green pepper, finely chopped
    • ½ cup extra firm tofu, grated
    • ¼ cup sliced green onions
    • ¼ cup pumpkin seeds, toasted and crushed or ground
    • 1 tbsp salt
  1. In medium saucepan, combine lentils, quinoa, and 1½ cups water. Bring to a boil. Reduce heat and simmer about 20 minutes. Drain.
  2. In the meantime, in a large bowl mix together the bread crumbs, rolled oats, walnuts, chickpeas, carrot, celery, onion, peppers, tofu, green onions, and pumpkin. Add the lentil/quinoa combo and mix well. With a potato masher, mash the mixture down
  3. Pre-heat oven to 375ºF.
  4. Form mixture into burger-sized patties. Place on baking sheet.
  5. Bake for about 20-30 minutes. Serve on buns with toppings.

Gravy for Potatoes

Boil 2 cups of water

While this is getting to boil- blend 1 cup of water with 1/2 cup of raw cashews and 3 T. Tapioca flour or some other starch.

Add to the blender 1 T. onion powder and 2 t. salt. Blend a little more.

Pour the blended ingredients into the boiling water and whisk with a whisker until thick. Turn it down to low and cook at a light simmer for at least another 15 minutes. Add more water if too thick.

No Soy Sauce Stir Fry (serves 8-12)

2 T Orange Peel powder (optional) or if not powdered use 4 T fresh orange peel and blend it into the water before you add the other ingredients.

3 Cups Water

2 T Tapioca Flour

2 t. Ginger powder or 3 inches of the fresh root grated.

2 oz Coconut milk from the can. (not the dairy section)

2 -3  t. Salt (start with 2 and add more to the final mixed ingredients if needed)

2 T. Honey

2 Cups Soy Curls (buy off amazon) or 2 cups of cubed extra firm tofu; if using tofu use 1 cup less water and add 1 T more of tapioca flour.

Add all ingredients and lightly simmer until soy curls are tender in a sauce pan with a covered lid; with tofu and no soy curls simmer for 15 minutes.

In a separate pan steam together first Onions, Carrots, Red Peppers and Celery; after about 20 minutes add broccoli and steam until lightly tender; broccoli is to be the majority of the vegetables. About 6 cups of vegetables measured uncooked.

Stir in the steamed vegetables and other ingredients into 6-8 cups of cooked rice that has been cooked with salt. Stir all together and keep warm until served.

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