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Whole Food Plant Based, Sugar/Oil/Salt-free

Cooking Substitutions

Butter or Oil:  cooked pureed cauliflower, cooked pureed pumpkin, banana ripe & mashed, unsweetened applesauce
Egg: 1 Tbl chiah seeds with 3 Tbl water (let sit 15 minutes), half a mashed banana, 1/4 c. unsweetened applesauce
Milk: any alternative milk (almond, coconut, oat, etc.)
Sugar: honey, maple syrup, dates, monkfruit sugar

Cowgirl Caviar

1 can black beans drained/rinsed
1 can black eyed peas drained/rinsed
1 can diced tomatoes drained
2 cups frozen corn
1 bell pepper chopped
1 c pickled jalapeños diced
1/2 medium yellow onion chopped
2 tsp of dried garlic granules
1 tsp dried Basil
1/2 tsp dried oregano
3/4 cup Apple Cider Vinegar
Mix and let sit at least 20 minutes to marinade
Add 1 cup chopped cilantro



1 can of garbanzo beans

2 oz lemon juice

1 oz apple cider vinegar

2 garlic cloves

1tsp cumin

1/2 tsp cayenne pepper

Blend until smooth and enjoy with your favorite vegetables, on top of salad, or as a condiment to your main dish (great with potatoes)

Veggie Soup

6 cups veggie buillion

2 cans (14oz) diced tomatoes

3 carrots

2 med potatoes

1/3 head cauliflower

1/2-1 cup red lentils

6 mushrooms

1/2 bulb garlic

1 can of kidney or black beans

1 yellow summer squash

1 bay leaf

1 tsp Cumin

1 Tbs. Minced dried onion

1/2 tsp. Cayenne

1 tsp. Turmeric

After done, add chopped fresh kale or spinach.

Cook on med-low until done.

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Cucumbers & Onions



1/3 Apple Cider Vinegar

2/3 Water

As you see by the picture, I chose to add shredded carrots and cherry tomatoes.  You can add whatever vegetable you'd like.  The amount of each is not as important, but personal preference.  Great to keep in the fridge throughout the summer.

Chili with Sour "Cream"

Ingredients for Chili:

1/2 medium onion, chopped

2 bay leaves

1 tsp ground cumin

2 Tbs dried oregano

2 stalks celergy, chopped

2 green bell peppers, chopped

2 jalapeño peppers, chopped

3 garlic cloves, chopped

2 (4oz) cans copped green chile peppers, drained

6 oz dried Textured Vegetable Protein

3 (28 oz) cans whole peeled tomatoes, crushed

1/4 cup chili powder

1 Tbs ground black pepper

1 (15 oz) can kidney beans, drained and rinsed

1 (15 oz can garbanzo (chickpeas), drained and rinsed

1 (15oz) can black beans

2 cups frozen corn

1 bunch of green onions


Instructions for Chili:

In a large pot, add a 1/4 cup of water, the onion, bay leaves, cumin, oregano, celery, green bell peppers, jalapeño peppers, garlic, and green chile peppers and saute with the water, stirring frequently.  Add more water as needed a Tbs at a time. When vegetable are heated through mix in the tomatoes, textured vegetable protein (TVP), chili powder and pepper until TVP is fully hydrated.  Stir in kidney beans, garbanzo beans, and black beans and bring to a boil.  Reduce heat to low, and simmer for 45 minutes.  Stir in the corn and continue to cook for 5 more minutes.  Prepare the sour cream below, add on top of your bowl of chili with some fresh green onions.

Sour Cream Instructions:

1, 16-oz package silken tofu

2 tablespoons lemon juice

1 tablespoon apple cider vinegar

2 cloves of garlic

Add all to blender until smooth


Kale, Leek, Winter Squash Soup

Preheat oven to 400 degrees. Cut winter squash in half, scoop out seeds, place cut side up onto an oven safe dish. Bake until you can poke a fork through it.

Thinly slice a leek up until it becomes too fibrous and sauté with water or veggie broth (no oil) in a medium pot for about 4-5 minutes on low medium heat. You may add some chopped garlic to this as well.

While the leek is sautéing, cut a bunch of greens, when the leek is finished add to the leek

Then add 3 cups of vegetable bouillon/broth, add 1 tsp terragon and 1 tsp thyme, and bring to a low simmer. Adjust and add extra water or broth if needed.

Pull out squash, peel the skin off half of the squash, cut into bite size pieces and add to the pot.

Let it all simmer low together for another 5 minutes or so.

Silken Tofu: 1 block = Ranch Dressing & Chocolate Mouse

Whenever I want to make ranch, I only use half a block of silken tofu and I make the other half into chocolate mouse.... Something Sweet and something savory!  Enjoy!

Ranch Dressing:

Cut 1, 14oz block of silken tofu in half and place in a towel to absorb the extra moisture.
Place that half into a blender along with:
1/4 cup red onion chopped
1 garlic clove
1 Tbsp of apple cider vinegar
1 tsp of agave
1 tsp of lemon juice
1 tsp nutrional yeast
1/2 tsp dry mustard
1/2 tsp paprika
1/2 tsp celery seeds
1 tsp dried chives
And blend!!!!

Chocolate Mouse:
With the other half of the silken tofu block add to the rinsed out blender along with unsweetened cacao powder and monkfruit..... Add to taste, blend and refrigerate.... or eat it right there if you'd like!

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