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Recipes //


1 medium onion, thinly sliced

2 cloves of garlic, chopped

15-ounce can diced tomatoes, no salt added

1 medium eggplant, cut into 1-inch cubes

1 medium zucchini, sliced 1/2 inch thick

1 medium red bell pepper, cut into 1" pieces

1 teaspoon dried oregano

1 tablespoon fresh basil, chopped

In a large skillet, sauté the onion in 2 tablespoons of water until softened.  Add garlic and cook for 1-2 minutes adding water as needed. Reduce heat and add remaining vegetables. Add black pepper to taste. Cover and cook for about 1 hour until vegetables are tender. Serve warm or at room temperature. 


Overnight Oats

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1 cup old-fashioned rolled oats

1/2 cup of water

1/4 cup of unsweetened almond or soy milk

1 tablespoon ground flaxseed

1 green apple chopped

1 cup of blueberries fresh or frozen

Pour milk over raw oats, add enough water to cover the oats, and soak overnight. Add berries apples, and flaxseeds. mix and serve

Bean and Veggie Chili

1 pound firm tofu, frozen, defrosted

5 teaspoons of chili powder

1 teaspoon of cumin

10 ounces of frozen chopped onions

3 cups of frozen broccoli chopped

3 cloves of garlic

1 can pinto beans, no saly added, drained

1 can black beans, no saly added, drained

1 can red beans, no salt added, drained

28 ounces diced tomatoes

4.5 ounce can chopped green chilis, mild

2 1/2 cups corn, fresh or frozen

2 large zucchini, chopped

Squeeze excess water out of tofu and crumble. Place in a large pan on high heat, add chili powder and cumin, and quickly brown.  Add onions, broccoli, cauliflower, garlic beans, tomatoes, chilis, corn, zucchini, cover, and simmer for 2 hours. Serve hot

Joel Fuhrman

Simple Bean Burgers

1/4 cup raw sunflower seeds

1 1/2 cooked dried red or pink beans or 1 (15.5-once) can, no salt added, drained

1/2 cup minced onion

1/8 cup of flax seed

2 tablespoons ketchup, low sodium

1 tablespoon of oats or wheat germ

1/2 teaspoon of chili powder

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Chop the sunflower seeds in a food processor or hand chopper. Mash the beans with a potato masher or in a food processor, transfer to a bowl, and mix with the sunflower seed meal. Mix in the remaining ingredients and form into 6 patties.  lightly coat a baking sheet with olive oil. Place patties on the sheet and bake at 350 degrees F for 25 minutes.


Remove from the oven and let cool(about 10 minutes) turn patties over for another 10 min. 

Eggplant Roll Ups

2 tablespoons of balsamic vinegar

2 tablespoons plus 1/4 cup of water

1 large eggplant, peeled and sliced into thin, flat, long strips

Nonstick cooking spray

1 red bell pepper diced

1 onion chopped

2 cloves of garlic chopped

1 cup of tomato sauce, no salt added

1 cup diced tomatoes

1 teaspoon Italian herb seasoning

1 teaspoon date sugar

Combine balsamic vinegar abd 2 tablespoons of water, add eggplant slices, and marinate for 1 hour. Drain eggplantand place in a baking pan with cooking spray. Bake about 20 min.

Meanwhile sauté pepper, onion, and garlicin 1/4 cup water over medium heat for about 5 min until water is cooked down. Add tomato sauce, diced tomatoes, seasoning, and date sugar and simmer for 10 minutes. Take the strips of eggplant, spread a layer of tomoto sauce mixture in the middle and roll up.  'm a paragraph. Click here to add your own text and edit me. It's easy.

Banana Walnut Ice Cream

2 ripe bananas, frozen

1/3 cup vanilla almond milk

1/2 ounce walnuts

Blend all ingredients together in blender until smooth and creamy.


Freee bananas at least 12 hours in advance, To freeze banans peel and wrap in plastic wrap. 

Mango Coconut Sorbet

1/2 cup of unsweetened shredded coconut

2 tablespoons of water

1/4 cup lemon or lime juice

1 (10 ounce) bag frozen mangos

2 slices of dried mango, unsweetened

Blend ingredients in a blender until smooth.

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