Recipes

Find more high nutrient plant based recipes on my web site at www.health4lifecooking.com.

Holiday Lentil Loaf 

From Whole Food Goodness

3 cups cooked lentils

3 cups cooked wild rice

1 onion chopped fine

1 cloves garlic minced

4 stalks celery chopped fine

3 cups chopped mushrooms

½ cup chopped fresh parsley

2 Tbsp Holiday Herb Mix

½ cup chopped walnuts or pecans

½ cup oats

2 T balsamic vinegar

1 T Tamari or soy sauce

2 Tbsp Kirkland or Spike No-Salt Seasoning

2 t onion powder 

1 t sea salt

Saute the onion in a dry skillet over high heat until it starts to brown.  Add remaining vegetables and saute until moisture is evaporated.  The mushrooms should provide enough moisture but add a Tbsp of water if needed. Add holiday herbs and cook 1 minute.  Combine all ingredients in a large bowl and mix well.  Transfer to a 13 x 9 casserole dish.  Press down and smooth top of loaf.  Bake 30 minutes covered, 10 minutes uncovered.  Let stand for 5 - 10 minutes before cutting and serving.  If desired, line the bottom of your baking pan with parchment paper before filling with loaf mixture.  When slightly cooled, invert onto a platter and remove parchment paper.  Top with Mushroom Gravy.

Mushroom Gravy 

1 small head cauliflower steamed

1/4 cup sunflower seeds

1/3 cup nutritional yeast flakes

1 tsp onion powder

½ tsp garlic powder

1 cup chopped mushrooms(baby bella’s)

1 tsp thyme

Sea salt to taste

Blend steamed cauliflower with seeds, nutritional yeast, onion powder, and garlic powder and 1/2 cup steam water until smooth. Set aside. In a medium sauce pan, sauté mushrooms with thyme until mushrooms are tender.  Add cauliflower cream to mushrooms and heat through. Salt to taste and serve. 

Holiday Herb Mix

½ cup rubbed dried sage

1/4 cup dried marjoram

1/4 cup dried rosemary

1/4 cup dried thyme

1 tsp freshly ground black pepper

Mix together and store in a glass jar.

Black Bean Burgers

Recipe Whole Food Goodness

2 cups cooked black beans

1 onion finely chopped

2 cloves garlic

1 cup chopped mushrooms (white button or cremini)

1 cup rolled oats

1/2 cup diced green chilis

1 1/2 t chili powder

1 t cumin

1 t onion powder

1/2 t oregano

1/2 t salt

1/2 cup chopped cinantro

Mash all ingredients together with a pastry cutter or potato masher until the mixture becomes sticky. Using a 1/2 cup measure, scoop out 1/2 cup portion and form into patties and place on a cookie sheet lined with parchment paper.

Bake patties in a 350 degree oven for 30 minutes, then flip patties over and cook an additional 10 minutes. Enjoy with your favorite toppings and condiments.

No Oil Sandwich Spread

From Whole Food Goodness

6 oz. organic Mori Nu firm silken tofu

1/2 cup + 1 T cashew pieces

1 1/2 T Apple Cider Vinegar

1 T lemon juice

1/4 t sea salt

1/4 t garlic powder

1/2 t onion powder

1/4 tsp mustard powder

Blend all ingredients in a high powered blender until smooth. Store in the refrigerator.

White Bean and Potato Soup

From Whole Food Goodness

4 – 5 cups water

1 medium onion chopped

1 cup finely chopped button mushrooms

3 large cloves garlic minced

2 medium carrots sliced

1 medium potato cubed in bite size pieces

Florets from ½ head of cauliflower

1/2 cup sunflower seeds

3 cups cooked white beans

1 T Kirkland No-Salt Seasoning or other

1/4 cup finely chopped fresh parsley

Juice of 1 lemon or to taste

Sea salt to taste 

Sauté chopped onion, mushrooms, and garlic in a soup pot with 1/2 cup of water for 2 – 3 minutes. Add 4 cups water, carrots, potato, and whole cauliflower florets. Cook about 10 minutes until cauliflower is tender. Scoop out florets and add to blender jar. Add parsley and remaining beans to soup pot. Blend cauliflower, sunflower seeds, and no salt seasoning until smooth. Add a little water if needed to help blend. Pour back into soup pot. Cook five minutes. Add lemon juice and salt to taste. Serves 6–8.

Chic Pea Burgers

From Whole Food Goodness

 2 cups chic peas aka garbanzo beans
1/2 cup chopped red onion,
1/2 cup chopped celery
1/2 cup chopped parsley
1 cup rolled oats
1/2 cup kethcup
1 T prepared mustard

1.5 t thyme
1/2 t liquid smoke
1/4 t ground pepper
1 T worchestershire sauce

1 t salt

Mash it all together with a pastry cutter, form into patties, and bake at 350 for 25 minutes. Flip and bake an additional 5 - 10.

Oscars Tacos

From Whole Food Goodness

2 Tbsp Braggs Liquid Aminos*

1 Tbsp balsamic vinegar

1 onion sliced into strips

3 cloves garlic minced

2 red bell peppers sliced into strips

1 large tomato sliced in thin wedges

2 cups sliced mushrooms or 2 portabello mushrooms sliced

1 jalapeno pepper seeded and minced

2 tsp cumin 2 tsp chili powder

1/4 - 1/2 pound spinach chopped or 2 zucchinis cut into strips

3 cups cooked black beans

Juice of 1/2 lime

Saute' onion, garlic pepper, tomato, and jalapeno pepper in Braggs Liquid Aminos and vinegar for 2 minutes. Add seasonings and spinach and cook until spinach is tender. Add black beans and lime juice and heat through. Serve on warm corn or flour tortillas with guacamole and salsa. Makes 6 - 8 tacos.

*Since publishing Whole Food Goodness, I have developed an allergy to soy, so I now just use water to saute' and add salt at the end of cooking.

Deep Dish tortilla Pie
From Whole Food Goodness

This tortilla pie is low in fat, high in nutrients and big on flavor! This dish is fairly easy to put together and it's good enough to please any skeptic.

1 large onion chopped

2 cloves garlic minced

1 4 oz can mild green chilies

1 can no-salt diced tomatoes

5 tsp chili powder

1 tsp cumin

1 tsp coriander

1 tsp oregano

1 6 oz can tomato paste

1 pound frozen chopped broccoli

2 cups fresh or frozen corn

3 cups cooked pinto beans

Juice from one lime

4 Tbsp Braggs Liquid Aminos, Tamari, or 1 tsp salt or to taste

4 Ezekiel Tortillas or other whole wheat tortilla

Cashew/Tofu Cheez Sauce (See page 73 in Whole Food Goodness)

or other non-dairy cheez sauce recipe

Saute' chopped onion in a large sauce pan with 1/4 cup of water on high heat until tender. Reduce heat to medium-high and add remaining ingredients up to pinto beans, in order, stirring after each addition. Cook until hot then add lime juice and Braggs, Tamari, or salt. Add water if needed for moisture.

In a cast iron skillet, pour Cashew/Tofu Cheez Sauce to cover the bottom of the skillet. Lay one tortilla in the skillet and top with 1/3 of the vegetable mixture. Drizzle cheez sauce on top. Do this with the two remaining layers but instead of topping the last vegetable mixture with cheez, put it on top of the last tortilla so it covers the pie. Bake at 300 degrees for 15 minutes.

Kale Black Bean Tacos

1 clove garlic minced

1 cup water

1 large bunch kale finely chopped

1 Tbsp Mexican seasoning ( I love Mrs. Dash Extra Spicy and SW Chipotle)

2 cup cooked black beans

1 small avocado or 1/2 large avocado mashed

Add garlic, water, and chopped kale to a medium sauce pan. Cover, bring to boil and cook on medium high heat for 5 minutes. Reduce heat to simmer, add seasonings and continue cooking for 10 minutes or until kale is tender. Add black beans. Cook 5 more minutes. Removed from heat and add mashed avocado. Soften corn tortillas on a dry skillet and fill with kale/black bean mixture. Make 8 - 10 tacos.

Christmas Truffles

I got this recipe from Yahoo Shine, originally from Better Homes and Gardens. The only change I had to make was taking out the powdered sugar that was mixed in with the coconut coating. These are so rich and delicious!

3/4 cup chopped walnuts
1 cup pitted dates
1/2 cup raisins
1/2 cup cranberries
1/3 cup flaked coconut
1 Tbsp unsweetened cocoa powder
1/4 tsp ground cinnamon
1/4 cup creamy peanut butter
Finely shredded coconut for dipping

Place walnuts through cinnamon in food processor work bowl.
Process until finely chopped, scraping down sides if necessary.
Add peanut butter and process until mixture is moist enough to hold together.
Shape into a 1" ball. Roll in finely shredded coconut. Chill before serving.

Peppermint Patties

These are absolutely one of my favorite nut candies. When frozen, they taste just like the real Peppermint Patties. And they are so quick and easy to whip up.

1/2 cup pitted dates

1/2 cup raisins

1/4 cup raw almonds

1/4 cup sunflower seeds

1/2 cup shredded coconut

1 cup rolled oats

1/4 cup carob powder

1 tsp vanilla extract

7 drops peppermint oil

Grind all ingredients in a food processor until it starts to stick together. Add a little water if needed. Scoop out 1 Tbsp and roll into balls and flatten into patties. Keep refrigerated or freeze for best results.  Makes 28 patties.

"They taste like Christmas! Nut Balls

½ cup raw almonds

3/4 cup walnuts

1 cup dried apples

½ cup dates

2 tsp cinnamon

1/4 tsp ground cloves

1/4 tsp ground ginger 

Process in food processor until it comes together.  Add a little water if needed. Roll into balls and chill.

Butternut and White Bean Stew

From Whole Food Goodness

1 small butternut squash (enough for 4 cups cooked)

1 large yellow onion

5 cups water

2 cloves garlic minced

1 Tbsp fresh ginger root minced

1 jalapeno pepper seeded and minced

1 cup sliced celery

1 small bunch kale chopped

1/2 cup finely chopped parsley

1 tsp dried thyme

1 Tbsp curry powder

2 tsp cumin

1/2 tsp allspice

1 tsp onion powder

2 cups cooked white beans

1/2 cup cashews

1/4 cup Braggs Liquid Aminos or salt to taste

Bake whole squash in a 350 degree oven for about 1 1/2 hours or until soft. Cool, then peel and cut in cubes. Saute chopped onion in 1/4 cup of water over high heat until tender. Add 5 cups water and next five ingredients. Cook until kale is tender. Stir in parsley, spices, beans and squash. Cook 10 more minutes. Transfer two cups of soup to blender. Add cashews and blend until smooth. Pour into soup pot and heat through. Add Braggs or salt to taste before serving.

Creamy Potato Salad

From Whole Food Goodness

 This recipe comes out of my cookbook Whole Food Goodness, however I've made a few changes. Since publishing my cookbook, I've learned the value of seeds. They are higher in protein, minerals and others micro nutrients than nuts

are, so I try to substitute some of the nuts for seeds in many of my recipes. This would be a great addition to your Memorial Day festivities. 

3 lbs red potatoes, scrubbed and cut into small chunks

Juice of two lemons

2 Tbsp apple cider vinegar

2/3 cup water

1/2 cup raw cashew pieces

1/2 cup raw sunflower seeds

1/4 cup sesame seeds

1/4 cup prepared mustard

1 tsp Real Salt or sea salt

1 bunch green onions including some of the green

2 cups sliced celery

2 cans kidney beans

1/4 cup chopped fresh dill

Cook potato chunks in boiling water to cover until tender. Drain well and rinse with cold water to stop cooking. Set aside to continue to cool.

Blend lemon juice through salt in a *strong blender on high until smooth.

When potatoes are cool, toss in onions, celery, beans, and dill. Add dressing and mix well. Chill and serve. Yields 10 cups.

*If you don't have a strong blender such as a VitaMix or Blendtec, soak the nuts and seeds in the liquid ingredients for a few hours to soften and ease blending.

Health for Life Granola

I've been making this granola for years and I love it! My husband and I like it just dry, as a snack.

8 cups old fashioned rolled oats

3 spotted bananas

1/2 cup water

1 cup raisins or pitted dates

2 tsp vanilla

Measure out oats into a large mixing bowl. Add remaining ingredients to a blender jar. Blend until smooth. Pour contents of blender over oats and stir to combine. Add raisins or other dried fruits, chopped nuts, coconut, etc. Bake at 170 degrees for 4 - 5 hours stirring at least once half way through baking. Enjoy as a snack or with your favorite non-dairy milk.

I will often cook the granola without adding any fruit or nuts. It's very good this way and saves time! You could probably dehydrate this in a food dehydrator instead of baking. 

Sesame Carob Milk Shake

From Whole Food Goodness

This is a high calcium drink that healed my tooth destined for root canal. See my story here and in Whole Food Goodness.

1/4 cup sesame seeds (un-hulled - the hull is where 90% of the calcium is)

1 cup water

4 - 5 pitted dates

1/2 cup frozen banana slices (a good way to use ripe bananas)

1 heaping Tbsp carob powder

Soak sesame seeds and dates in water for at least 8 hours. Blend with banana and carob until smooth. Add more water if needed to thin. Add more banana and dates to taste.

Basic Green Smoothie

1/2 cup water

1 Tbsp flax seed 

2 - 3 pitted dates - more if needed for sweetness

1 orange or 1 cup pineapple

A big handful of greens; spinach, kale, collards, bok choy etc. (the more the better!)

1 cup frozen blue berries

1 cup frozen mixed berries

Blend everything in a high powered blender until smooth.

Spinach and bok choy are mild greens and are preferred by most smoothie drinkers. Kale and Collards, which are very high in anti-cancer phyto-chemicals and a great source of calcium, are much stronger and will make your smoothie bitter if too much is added. Start with just one small leaf and work your way up. If desired, use different fruits. The darker the color, the more anti-oxidants and the easier it is to cover up that green color which can be very unappealing to your novice smoothie drinker. 

Eazy Cheezy Potatoes

From Whole Food Goodness

This is a recipe I created to satisfy my husbands love of potatoes and meet some nutritional needs all at the same time. Blending cauliflower into a creamy sauce is a "sneaky" way to get cruciferous vegetables into your kids diet....or your husbands!  Often I will substitute 2 cups of the potatoes for 2 cups of steamed broccoli. This adds even more of those anti cancer compounds.

6 cups red potatoes cut into bite size pieces

1/2 head cauliflower (keep in large florets)

    (It should be enough for 2 cups blended)

1 medium carrot cut in chunks

1/2 cup water or soy milk

1/4 cup sunflower seeds or cashews

1/2 tsp Real Salt or sea salt

1/2 tsp onion powder

1/4 tsp garlic powder

1/3 cup nutritional yeast

3-4 Tbsp lemon juice

1 bag of frozen peas thawed

Place potatoes in the bottom of a steamer basket. Lay cauliflower and carrots on top. Steam until tender. Scoop out cauliflower and carrots and blend with remaining ingredients except for peas. Transfer potatoes to a serving dish. Pour sauce over potatoes and stir in peas. Mix well and serve. Serves 4–6

Serves 6 - 8.

Spinach Potato Salad
From Whole Food Goodness

1 1/2 lbs red potatoes cut in small chunks
water to cover
1 tsp tarragon
2 cups fresh or frozen corn
1/2 cup sliced red onion
1 red bell pepper chopped
3 cups chopped baby spinach
1 cup Sweet Mustard Dressing (see below)
2 Tbsp prepared mustard (optional)
1/2 avocado diced
1/2 tsp Real Salt or sea salt
fresh ground pepper

Cook potatoes in boil water for 5 - 10 minutes until potatoes are for tender. Drain well and transfer to a large serving bowl and mix in tarragon. Let cool 5 minutes. Add remaining ingredients. Mix well and server immediately.

Sweet Mustard Dressing
From Whole Food Goodness
1/2 cup pitted dates
1/2 rice vinegar
1/2 cup water
2 Tbsp raw cashews or sunflower seeds
2 tbsp prepared mustard

For easier blending, soak dates and nuts/seeds in vinegar and water for at last 4 hours. Blend all ingredients until smooth. Store dressing in a glass jar in the refrigerator.

More recipes coming soon!