Fresh & Yummy Everyday Meals for Optimal Nutrition

Best Breakfast


We are still having the "green drink" described below as lunch or "second breakfast," depending, but now that cold weather is here it's Oatmeal! Make enough for the week all at once:

8 c water

2 c organic oat groats

cinnamon, fennel, and a dash of salt

Boil water, oats and spices. Simmer for 60 minutes and check. If needed, turn off heat, cover and wait for an hour. Serve with flax meal, soy or almond milk, and fruit.

"Green drink"

1 T hemp seeds

1 T ground flaxseeds

1 T chia seeds

1 t Amla powder

1 bunch kale

1/2 head romaine

handful chopped red cabbage

1/2 banana

4 prunes

Handful of berries or other fruit

2 carrots

2 celery sticks

1/2 cucumber

4 ice cubes with 1 c water

Liquify in high speed blender and sip over 30 minutes (not too fast!!)

Easy Lunches



Make a pot of black beans and a separate pot of millet (cook like rice.)

Once they are done, drain the beans and put equal parts beans and millet into a big bowl. (I use about 2 cups of each to end up with 6 burgers.)

Put in a couple of teaspoons of moist leftover oatmeal or rice if you have it.

Season with mustard, ketchup, liquid aminos, nutritional yeast, soy sauce and whatever other seasonings you like.

Mash it all together really well.

Scoop out with a 1/2 cup measure onto a parchment lined sheet.

Bake 20 minutes each side in 350 oven.

Serve with all the non-animal fixins you like!


2 slices whole grain bread (with or without gluten. I keep mine sliced and frozen and pull out just what I need as I go.)

2 T almond butter

Several sliced strawberries

Make a sandwich! Yum-fun.


Spanish-style "rice"

2 c quinoa toasted lightly in pan

4 c water

generous dash cumin

1/2 can tomato paste

Simmer all of this until done

Add about 1 cup of corn and a few spoons of any prepared beans that you may have.

Can be eaten warm or cold. Delish!

Favorite Dinner


Roast baby potatoes (we buy a big bag of baby creamer potatoes at Costco), broccoli, squash, corn, carrots, or whatever looks good. We don't even cut them anymore. We just wash them and roast them on parchment paper with a spritz of oil and rosemary, 400 degrees about 30 minutes.

Serve with ketchup! :)

Beans and soup/salad on the side.


Boil your favorite potatoes (enough to get FULL)

Make a sauce out of sliced mushrooms and onions (dry saute -- they have plenty of moisture) plus vegetable stock and a cup or two of cooked white beans (the beans replace flour/butter and other thickeners). Cook all of this down, mash a bit, and season with tamari or soy sauce, apple cider vinegar and herbs as you like. 

Steam a lot of broccolli

To serve, put potatoes and broccoli in a pasta bowl and pour sauce over!


Put 1 inch of water in a pot with a lid. Place 4 ears of corn (silks and threads removed) and as much chopped broccoli as you can fit in the pot. Cover, turn burner to high to boil. Once it boils, turn off burner and let sit until the broccoli is how you like it (only check a couple of times though, so you keep the steam in). Then drain (this is nutritious water so you may keep it for stock or some other recipe as you like) and scrape the corn off the cobs.

1 c cooked quinoa (make lots and freeze in 1 cup servings)

1 c cooked brown rice (leftovers are great for this)

1 chopped red bell pepper

1 c frozen peas

1 c cooked beans (any kind of bean that you have left from other recipes)

Put everything into a large bowl. The corn and broccoli are warm and will thaw things if you give it a few minutes.

For the dressing, put juice of one lemon (seeds okay), several slices of peeled ginger root and a dash of honey (or 1 prune or 1 date or a few raisins) into high speed blender and liquify.

Pour over bowl. 

Heat gently on the stove if you'd like, but we like it as-is on summer nights.



Dessert for Cool Evenings

4 oz frozen blueberries

4 oz frozen mango

Put in microwave for 3 minutes or so, until warm. Top with a splash of soy milk, a sprinkle of cinnamon, and 1 oz of Ezekiel cereal. This feels like eating a huge piece of blueberry pie, no joke.

It's summer! So any and all of these:




Whatever fresh fruit you love!


Make a chocolate mousse/pudding

Start with a base of one of the following:

1 package silken tofu OR

2 avocados OR

2 cups cooked sweet potato

To this, add

About 1/4 c dry unsweetened cocoa powder

1 teaspoon vanilla powder or extract

Sugar or soaked dates to taste (start with about 1/3 cup)

Pinch of salt

Cinnamon if you like

Blend all of this very well in a high-powered blender and adjust flavorings as desired (add 1/4 c nut butter or tahini if desired but we never do this because we like it as-is)

Hacks & Reminders


The focus is optimal Nutrition. So, believe it or not,

No animal anything, no oil, and limit salt and sugar

Oil/butter replacement in baked goods: replace 1:2 with prune paste (soak prunes in water and then puree in high speed blender)

Egg replacer in baked goods: 1 T chia seeds or 1 T ground flaxseeds mixed with 3 T water (replaces one egg)

Sugar replacer in baked goods: 1:2 applesauce or mashed bananas

To saute almost everything: Dry saute or water saute for almost everything (you'll be shocked how easy this is)

If this just doesn't work, spray with a little oil spray, but you almost never need this.

Add mushrooms, walnuts, or seeds to any hot meal for a "meat" texture.


Nothing to miss on Thanksgiving!

New Year's Day

Black eyed peas, kale and collard greens, champagne, and chocolate ginger cake from the amazing book, AfroVegan.

This was our Thanksgiving menu:

Pinto beans with carrots, celery, and sage

Mashed potatoes (just potatoes)

Mashed sweet potatoes (just the veg)

Home made cranberry sauce

Fruit salad

Green salad


Whole Grain bread

Great white wine

Pumpkin pie (tofu based)