Corned Tofu & Cabbage

3/25/16
Portland, OR

Classic seasoning for traditional corned beef and cabbage transforms this tofu into a simple and delicious Irish dish! Or... do what I did, and make your own Vegan Reuben Sandwich! Loaded on rye bread with some Tahini Thousand Island Dressing (recipe below).

Corned Tofu & Cabbage
gluten free, vegan, kid friendly

1 head of cabbage (or ½ a green, ½ a red), chopped
1 onion, chopped
1 12oz package of tofu, drained, cut into filets, patted dry
2 Tbsp olive oil
1 tsp onion powder
1 tsp ground coriander
½ tsp ground allspice
3 Tbsp soy sauce
1/2 cup pickle juice
1/2 cup water
1 tsp apple cider vinegar
2 Tbsp course brown mustard

In a bowl, mix together the onion powder, coriander, allspice, soy sauce, pickle juice, water, vinegar, and mustard. Mix well.  Marinate your tofu in this mixture for a few minutes.  Remove tofu and set the marinade aside.

In a pan over med heat, heat up the olive oil.  Lay the tofu filets flat on the surface of the pan and cook until each side gets golden brown.

In a pot over medium heat, pour the leftover marinade in with the onion and cabbage.  Cook until the cabbage softens, about 10 minutes.

Toss cabbage and onion with the tofu.  Serve hot

For a Reuben Sandwich, pile high on toasted rye bread with Tahini Thousand Island!

Tahini Thousand Island 
dressing, dip, gluten free, Kid Friendly, oil free, vegan

1/4 cup tahini
1/4 cup ketchup
1/4 cup chopped pickles
1/8 cup pickle juice

Stir to combine, slowly adding the pickle juice, until you reach desired consistency.  Store in the fridge in an airtight container.

Eggless Quiche

Eggless Quiche
vegan, one-dish meal
serves 4

1 frozen pie crust
1 ½- 2 cups firm tofu (drained and hand crumbled)
½ cup veg cheese of choice, shredded
½ cup onion, chopped
1 potato, shredded
2 cloves garlic, minced
½ cup broccoli, chopped
1 jalapeno (or mild pepper of choice), sliced
1 small tomato, sliced
1-2 Tbsp olive oil
salt & pepper

Preheat oven to 400º F.  In a pan over medium-high heat, add olive oil.  Cook shredded potato in a thin layer on the pan until golden brown on each side. Sprinkle with salt & pepper.  Layer cooked hash browns at the bottom of the pie crust.  Sprinkle some of the cheese on top.
While pan is still hot, sauté onions, garlic, & peppers.  Approx 5 minutes.
In a small bowl mix sautéed veggies, most of the cheese, broccoli, crumbled tofu, salt & pepper.  Mix well.  Scrape mixture into pie crust.  Smooth out top with back of a spoon.  Sprinkle more cheese.  Add a layer of tomato slices on top.
Bake for about 45 minutes, checking every 15 to make sure crust isn't burning.
Remove from heat and let set 5-10 minutes before cutting.

Ultimate Vegan Huevos Rancheros

Corn tortillas loaded with crispy roasted potatoes, scrambled "huevos", black beans, and onion. It is smothered in fresh, homemade enchilada sauce and topped with avocado.  This is a perfect weekend breakfast or brunch.  It's also naturally gluten free!

Ultimate Vegan Huevos Rancheros

Note:  I use Whole Foods brand organic corn tortillas or Food For Life brand sprouted organic corn tortillas.  They are both organic, non GMO and have minimal ingredients and no preservatives.  If you've ever read labels on a package of corn tortillas, they are usually packed with preservatives and unfamilair ingredients.  

Ultimate Vegan Huevos Rancheros
serves 4-6
Gluten free, Vegan

For the potatoes:
4 cups diced potato (¼-½  inch cubes)
1/8 c olive oil
¾ tsp sea salt
1 tsp paprika
½ tsp black pepper
8 corn tortillas

Preheat oven to 425º.  In a bowl, toss all ingredients except tortillas together and stir until the potatoes are coated well.  Spread potatoes on a baking sheet lined with parchment paper.  Bake 20-25 minutes, stirring at 10 minutes. Stir again.  Spread tortillas on baking sheet over the potatoes and bake another 10-15 minutes until crispy.

For the enchilada sauce:
3 cups diced tomato
½ tsp sea salt
½ tsp garlic powder
2 Tbsp chili powder
1 tsp unsweetened cocoa powder
1tsp oregano
½ cup water
dash cayenne pepper (optional, for heat)

In a pot, cook on low, stirring occasionally. 20-30 minutes.

For the Huevos:
2 cups diced onion
1 Tbsp olive oil
1 cup firm tofu, crumbled by hand
1 can or 1 ½ cups black beans, drained and rinsed
1 Tbsp nutritional yeast
1 Tbsp water
¼ tsp turmeric
¼ - ½ tsp sea salt
1 avocado,  sliced

In a pan, medium heat, heat oil.  Add onion, and cook about 5 minutes until onion is translucent. Add remaining ingredients except avocado, stirring to combine well.  Cook unil hot.

Assemble as a stack per person.  1 Corn tortilla on bottom, spoon on some sauce,  add a scoop of huevos mixture, another tortilla, more sauce, potatoes on top.  Garnish with avocado.

Chili Dog Cheese Fries

Tucson, AZ

Aside from all things pumpkin and pie related (I seriously have a problem with all the pumpkin pie I've been eating!) , October is a very inspiring month for cooking.  I joke that it feels like fall here in Tucson, but after the hottest summer I've ever experienced, like over 100º every day since friggin' May! The upper 80ºs are truly refreshing.  Like a crisp autumn day, haha.

One of the first things I start to think about in the fall is a big pot of  chili.  My chili recipe has changed many many times in the past few years.  This one is my newest recipe.  It is kind of a comfort food extravaganza, and is straying a little from my usual food rules, as it is not completely from scratch.  BUT what if I used (veg) hotdogs as the "meat" in my chili?  Answer: Chili dog chili.  So now, what if I want to take it a couple of gluttonous steps further, and put it on fries?  With cheese?  Boom.  Chili Dog Cheese Fries.

Chili Dog Cheese Fries

These homemade, oven-roasted, fries are delicious on their own, so be sure to give them a try!

For the Fries:
Kid Friendly, Vegan, Gluten free (the fries only, not the chili)
serves 4

6 yukon gold potatoes
2 Tbsp olive oil
½ -1 tsp sea salt
½ tsp black pepper
1 tsp paprika
½ tsp garlic powder

Preheat oven to 425º.  Peel and cut potatoes into shoestring fry shape. In a bowl or plastic bag, coat fries with oil and all seasonings.  Line 2 baking sheets with parchment paper.  ( For an RV oven, half the recipe, or bake each sheet separately.)  Spread fries in a single layer on the parchment lined baking sheet.  Bake 30 minutes, turning fries every 10 minutes.

For the Chili Dog Chili:
Kid Friendly, Vegan
serves 4

1 Tbsp olive oil
1 large onion, diced
1 red bell pepper, seeded and chopped
1 jalapeño, seeded and chopped (optional)
4 vegan hotdogs*, chopped small
2 tsp chili powder
2 tsp liquid smoke
1 can kidney or black beans, drained and rinsed
2 plum tomatoes, diced
½ tsp sea salt (or to taste)
1 tsp paprika
½ tsp garlic powder
1 cup Daiya** cheddar

*Vegan hotdogs can be easily found in most grocery stores, usually in the refrigerated part of the produce section.

**Daiya is a brand of vegan cheese.  You can sub with any vegan cheese of choice.  I like Daiya because it is non GMO, it melts, and tastes better than most store bought vegan cheeses.

In a large nonstick pan, heat oil over med high heat.  Sauté onion for 5 minutes.  Add peppers, hotdogs, chili powder, and liquid smoke.  Sauté another 5 minutes.  Add beans, tomatoes, salt, paprika, and garlic powder.  Sauté another 5 minutes, stirring often. Stir in the cheese until it melts.

Spoon chili over fries, and garnish with cilantro and more cheese if you like.

A Brief Chat about Nutrients, Carbs, and Gluten

Strawberry Salad 

Organic strawberries, spinach, arugula, carmelized onion, fennel, walnuts, daikon radish, fresh herbs, homemade balsamic dressing

All food is made up of 3 macronutrients: protein, fat, and carbohydrates.   Our bodies need all three.  Protein for growth, muscle, and tissue repair.  Fat for absorbing vitamins, energy, and maintaining cell membranes.

Carbohydrates are our main source of fuel.  They are necessary for proper function of the muscles, kidneys, brain, nervous system, immune system, and intestines.   Fiber is an important type of carb to aid in digestion, decrease risk of disease, and lower cholesterol.  

Avoiding carbohydrates for weight loss or disease prevention such as diabetes and heart disease is dangerous.  It can make the body ill due to nutrient deficiency.  Choosing healthy carbohydrates is easy, and should be the bulk of every meal.  Choose whole vegetables, fruits, legumes, and whole grains.  Always avoid highly processed and refined foods and stay away from refined sugar.  This will keep your body healthy and maintain a healthy weight. 

Gluten is NOT a carb.  It is a protein found in wheat.  Some bodies do not respond well to gluten and develop allergies to it.  This is not a reason to avoid carbohydrates, it is a reason to avoid wheat, if your body has a negative reaction to it.  Whole grains such as wheat berries contain gluten, but often don’t affect people with gluten allergies.  Avoid refined wheat products (even wheat bread!) and choose whole grains and sprouted grains.

Spicy Rice & Beans

Tucson, AZ

A delicious, easy, healthy, and spicy one pot meal. 

RVegan Spicy Rice & Beans

serves 2

gluten free, vegan

1 Tbsp olive oil

1 yellow onion chopped

1 tsp minced habanero pepper (substitute chile pepper of your preference)

4 cloves garlic, minced

1 cup beans, drained and rinsed (i used black and kidney mixed)

¼ cup chopped tempeh (optional)

2 plum tomatoes, chopped

1 cup cooked rice

1 lime

handful of fresh cilantro

generous pinch of the following: chili powder, smoked paprika, paprika, oregano, cumin, cumin seed, salt

Cook the onion and habanero in the oil 5 min over medium high, lower temp to meduim & add everything else, except rice, lime, and cilantro. Cook 10 more minutes. Stir in cooked rice. Squeeze juice of 1 lime over top and stir. Serve hot. Garnish with fresh cilantro.

African Peanut Stew

Sedona, AZ

  It was 87 degrees yesterday, not bad for November!  Once the sun went down, though, drastic temperature change.  It immediately became soup weather.

  This is a beautifully seasoned, hearty vegetable stew.  The veggies are easily interchangeable with what you have and what you like, because it's all about the flavorful nutty tomato soup base that brings it all together.  I added quinoa to my version, but that can also be omitted or substituted by serving over rice.

African Peanut Stew with Quinoa

African Peanut Stew
serves 4
gluten free, vegan

1 Tbsp olive oil
1 large yellow onion, diced
1 sweet potato, peeled and diced
1 jalepeno or bell pepper, diced
1medium zucchini, diced
3 cloves of garlic, minced
2 carrots, peeled and sliced
½ cup edamame
1 cup quinoa (optional)
1 28 oz can of crushed tomato
1 ¾ cups vegetable broth
1 cup peanut butter
1 tsp ginger, grated
1 tsp turmeric
½ tsp cumin
½ tsp ground coriander
¼ tsp cayenne
½ cup fresh cilantro, for garnish
4 leaves of kale, stems removed, and chopped small
¼ of a green cabbage, chopped
season to taste with salt, pepper, cayenne, and red pepper flakes

In a large pot over medium heat- add oil, onion, sweet potato, and jalepeno.  Sauté 5 minutes.  Add zucchini, garlic, carrots.  Cook another 5 minutes.

In a small bowl, mix broth, peanut butter, and spices until smooth.  Add tomato and broth mixture to the pot with the vegetables.  Lower heat and simmer 20 minutes.  Add quinoa and edamame.  Cook until quinoa is tender. 20-25 minutes.  In the last minute stir in kale and cabbage OR ladle stew over top of raw kale/cabbage mix in the bowl while serving.  Garnish with cilantro.

Portobello and Sun-dried Tomato Polenta Balls

Sedona, AZ

Autumn in Sedona

Autumn is tourist season in Sedona, and it is in full swing!  We've been working like crazy and trying to get outside as much as possible.  The weather here is perfect for hiking, climbing, sight-seeing, and RVing!  All the while, we've been planning for winter.  Our annual RV-free month long trip to the east coast is in the works.  Stops may just include New York, New Jersey, Georgia, South Carolina, and Florida.  Then back west to check out Tucson, Arizona perhaps for the rest of the winter.  Apparently we are sticking to the snowbird lifestyle, as our RV is not really equipped for 4 season living.  I feel really lucky to live the way I do, and wouldn't trade places with anyone for anything!  A life blessed with health, family, love, joy, adventure, and a spectacular view.  

Ok, so hopefully all that happy crap didn't make you barf....or lose your appetite.  

It's time to make Portobello and Sun-dried Tomato Polenta Balls !

Portobello and Sun-dried Tomato Polenta Balls

Portobello and Sun-dried Tomato Polenta Balls
Easy, gluten free, nut free, oil free, soy free, vegan 
makes approximately 21 balls

1 cup polenta (I strongly reccommend buying certified organic corn-based products)
2 ½ cups vegetable broth
1 cup portobello mushroom, chopped small
⅓ cup sun-dried tomatoes, cut into thin strips
¾ cup red onion, chopped small
3 cloves garlic, minced
½ tsp dried basil
¼ tsp paprika
salt to taste
½ cup fresh cilantro, chopped  (fresh parsley or basil would also be great to substitute the cilantro)

Over medium heat, in a non-stick sauté pan, combine everything except the cilantro.  Stirring often, cook until polenta thickens to very firm, 20-25 minutes.  Remove from heat.  Stir in cilantro.  Let cool 5-10 minutes.  Form into balls.  Can be served cold or fry balls in a little olive oil until golden brown and serve hot.

Balsamic & Herb Hummus

Sedona, AZ

Consider this delicious dip for your next party or Labor Day festivities.  Savory rosemary and thyme combined with the sweetness of balsamic vinegar and the smooth richness of the tahini makes for a perfect hummus flavor combination.  Goes great with a tray of veggies for dipping, crostini, pita, or crackers for spreading.  It's so simple, and everyone will want the recipe.

Hummus is a food group!

Balsamic and Herb Hummus

Balsamic & Herb Hummus
Gluten free, Kid Friendly, No bake, oil-free option, soy free, vegan

1 15 oz. can chick peas or white beans, drained and rinsed (or 1½ cups cooked)
3 Tbsp tahini
2-3 cloves of garlic, minced
1 Tbsp lemon juice
½ tsp rosemary (dried or fresh)
½ tsp thyme (dried or fresh)
3 Tbsp Balsamic vinegar
1 Tbsp sesame oil (optional, makes for a smoother spread)
½ tsp sea salt

Process all ingredients until smooth.


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Eggplant Parm Risotto- Easy Slow Cooker Recipe

Sedona, AZ

Oh sweet sweet comfort food.

Eggplant Parm Risotto - Easy Slow Cooker Recipe
for a 4 qt slow cooker, 4-6 servings
Easy, Gluten free, Kid Friendly, Oil free variation, Vegan

2 medium sized eggplants, peeled & cut to ¼" cubes
4 cups marinara sauce (RVegan Marinara recipe below)
2 cups vegetable broth
1 cup arborio rice (risotto rice)
1 cup your favorite veg cheese (my simple cashew ricotta recipe below)
2 Tbsp olive oil  (optional)

Drizzle olive oil in the slow cooker.  Add eggplant, marinara, broth, arborio rice, and veg cheese.  Stir well to combine.  Cook in the slow cooker on high for 3-4 hours.  Scoop into serving bowls.  Top with cashew parmesan (recipe below)

Eggplant Parm Risotto

RVegan Marinara
makes 4 cups
1 28 oz can crushed tomatoes
5 cloves garlic, minced
1 small onion, chopped
2 Tbsp fresh basil
2 Tbsp fresh parsley
1 tsp oregano
½ tsp fennel seed (optional)
½ cup dry red wine
sea salt to taste

Combine in a pot and cook on low for 30-40 min. (No need to pre-cook if it's going in the slow cooker)




Personally, I'm not a huge advocate for store bought vegan cheese.  It is highly processed and most don't pass my strict,  label reading scrutiny.  I do, however, make my own cheese from scratch and love it!  The ricotta is rich and creamy.  The cashew parmesan topping is perfect for salads, vegetables dishes, pastas, and pizza.  If nothing else, you must try this!

RVegan Cashew Ricotta (and Parmesan topping)
makes 1 cup ricotta, 2 Tbsp parmesan
1 cup raw cashews
¼ cup firm tofu
¼ tsp sea salt
1 Tbsp olive oil (optional)
1 tsp lemon juice

For the ricotta:
In a processor, process the cashews into a crumble.  Scoop out 2 Tbsp and set aside.  Process remaining cashews into a fine powder.  Add tofu, sea salt,  olive oil, & lemon juice to the processor with the remaining cashew powder.  Pulse to combine.

For the parmesan:
In a med-high heated pan, add the 2 Tbsp cashew crumble with a dash of  sea salt and a dash of garlic powder.  Heat only until fragrant.  Let cool.  Set aside to sprinkle on top of your risotto.


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White Bean Cheddar Burger

Sedona, AZ

  I know I always talk/rant (haha) about healthy eating.  But  I just want to be clear, my diet is in no way about deprivation!  I enjoy food more than anyone I know.  The combination of tasting delicious, with feeling great from all the health benefits of the diet is part of what makes it so enjoyable!   The key to delicious, healthy, plant-based food is this:  Fresh produce, creative substitutions, and a killer spice rack.  My recipe ingredients may sometimes be a little unusual,  but their flavor profiles often recreate classic flavors and dishes into healthy, natural, veganized ones.   My White Bean Cheddar Burger, for example, contains all whole food natural ingredients.  No dairy or processed imitation cheese involved, but it sure is cheddary!  

  As an added bonus, these burgers contain turmeric which is an excellent superfood!  Turmeric is a root in the ginger family.  It is an anti-inflammatory, antioxidant, and antibacterial food.  It naturally treats joint pain, sores, digestion issues, and skin conditions such as eczema and chicken pox!  It also helps the body recover rapidly from bruising and sprains.  Really quite incredible.  So it's time to add turmeric to your grocery list.  You can sometimes find it in the produce section near the ginger.  If you can't find it fresh, you can find it dried and ground, in the spice section of the grocery store.  

White Bean Cheddar Burger

White Bean Cheddar Burger
Dinners, Kid Friendly, Lunch, Oil free, Quick Meals, Sandwiches, Vegan, Vegan Cheeses
makes 2 burgers

1 cup cooked navy beans
1/2 tsp smoked paprika (much different flavor from regular paprika, in spice section)
2 Tbsp chopped onion
1 clove garlic, pressed or grated
1/8 tsp fresh turmeric, grated or 1/8 tsp dried ground turmeric
1 tsp lemon juice & zest
1/4 tsp sea salt
1 tsp dijon mustard
2 Tbsp panko breadcrumbs
1 tsp fresh parsley
2 Tbsp nutritional yeast

In a bowl, mash beans with a fork while slowly adding all other ingredients.  Stir and mash to combine.   Form into 2 patties.

On a very lightly sprayed or oiled pan, over medium heat, sauté for approximately 6-7 minutes on each side.  Until golden brown.  Serve hot.  Excellent topped with Tahini Thousand Island Dressing (recipe here)!


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Dressings, Dips, & Spreads

It's time we take full responsibility for ourselves and our health.  It's as simple as this:  Toxic food will make you sick.  Proper nutrition will boost your immune system and prevent, treat, and even reverse common diseases, cancers, and other health issues.   The Standard American Diet (SAD) triggers heart disease, breast cancer, prostate cancer, colon cancer, diabetes, arthritis, kidney stones, chronic fatigue, high blood pressure, migraines, multiple sclerosis, anemia, irritable bowel syndrome, erectile dysfunction, osteoporosis, i could go on and on.  You ALL have suffered from or know someone who has suffered from them. These are all either preventable, treatable, or reversible through diet alone.  

Toxic foods include: preservatives, food dyes, refined sugars, refined flours, red meat, white meat, fish, all dairy, eggs and egg whites, genetically modified fruits and vegetables, pesticides, hormones, chemicals.  

What's left?  Whole, natural, organic, foods.  Fresh vegetables, fruits, whole grains, berries, nuts, beans, and legumes.  Eating strictly plant-based may seem very extreme.  But what's more extreme is surgery, chemotherapy, radiation, dialysis, debilitating chronic pain,  suffering or watching someone you love suffer, and the financial burden of all that healthcare.

This summer, eat refreshing salads every day and get healthy.   I always make my own salad dressings adding variety to my salads, since I eat them daily.  Here are some of my absolute favorite dressing recipes:

All American Veggie Walnut Hemp Seed Burger with pickles, avocado, and
TAHINI THOUSAND ISLAND dressing, over salad with a red cabbage, broccoli stem, corn slaw

Tahini Thousand Island 
dressing, dip, gluten free, Kid Friendly, oil free, vegan

1/4 cup tahini
1/4 cup ketchup
1/4 cup chopped pickles
1/8 cup pickle juice

Stir to combine, slowly adding the pickle juice, until you reach desired consistency.  Store in the fridge in an airtight container.

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Oil-Free Lemon Vinaigrette 
dressing, oil free,  vegan

1½  tbsp lemon juice
2 tbsp miso
1 tsp dijon mustard
3 green olives, grated
1 tsp olive brine (from the olive jar)
2 cloves garlic, grated
1/4 cup red wine vinegar
dash- ground cumin, celery seed (or 1 stalk of celery, chopped)
1 tsp oregano
1/3 cup nutritional yeast
1/2 tsp worcestershire sauce (look for a veg one, most contain anchovies) 
2 tbsp ground flax seeds
1/2 cup water

Blend and store in the fridge in an airtight container.

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Oil-Free Balsamic Tahini Vinaigrette
dressing, spread, dip, gluten free, oil free, vegan

 1/4 cup balsamic vinegar
2 tbsp tahini
2/3 cup water
juice of 1 lemon
1/4 cup nutritional yeast
1/4 tsp garlic powder
salt & pepper

Stir to combine. Store in the fridge in an airtight container.

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This one has a tangy, bright, bold flavor!  I could totally eat a bowl of it, like soup.  *If you don't do raw garlic, roast the garlic first before adding to processor.

Farmer's market fresh tomatoes and leafy greens, topped with
seasoned popcorn, pinto beans, and Creamy Cilantro Avocado Pesto

Creamy Cilantro Avocado Pesto 
Dressing, Dip, Spread, gluten free, vegan, oil free option

1 cup fresh cilantro
2-3 cloves garlic, minced
½ of a serrano pepper, minced
juice of ½ a lime
1 Tbsp lemon juice
1 avocado
¼ cup water
1 tsp rice vinegar
2 Tbsp nutritional yeast
1 Tbsp miso
1 Tbsp olive oil (optional)

Process all until smooth.  Store in the fridge in an airtight container.


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Ginger Orange Miso Dressing
dressing, gluten free, oil free, vegan

1 tbsp miso
2 tbsp tamari
1/2 tsp fresh ginger, grated
1/8 tsp cayenne pepper
1/4 tsp orange zest
1/4 cup orange juice
1tsp agave syrup
sea salt

Stir to combine. Store in the fridge in an airtight container.

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Wild Mushroom Gravy Dressing What! Gravy Salad dressing? Or dip. Trust me.
dressing, dip, spread, gluten free, Kid Friendly, oil free, raw, vegan

3/4 cup cremini or white button mushrooms, chopped
3/4 cup water
1/3 cup cashew butter, or tahini, or almond butter
1 tbsp tamari or soy sauce or liquid aminos
1/8 cup red onion, chopped
1 clove garlic, minced
1/4 paprika
1/8 tsp sage
1/8 tsp black pepper
1/4 tsp thyme
1/8 tsp celery seed (or 1 stalk of celery, chopped)
1 tsp fresh parsley

Pulse to combine, or blend for smoother consistency.

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Creamy No-Dairy Ranch 
dip, dressing, spread, gluten free, Kid Friendly, vegan

3/4 cup white beans
1/8 cup vegan mayo (I recommend Earth Balance Mindful Mayo)
1/8 cup tofu
3 tbsp apple cider vinegar
2 tbsp minced fresh parsley
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp celery seed (or 1 stalk of celery, chopped)
dash- cumin, salt, pepper, smoked paprika

Blend and store in the fridge in an airtight container.

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Asian Pesto 
dressing, spread*, gluten free, vegan

3 leaves of kale (stems removed)
1/2 cup fresh spinach
1 tbsp sesame oil
1 tbsp rice vinegar
3 tbsp fresh cilantro
1 tbsp nutritional yeast
1/4 tsp red pepper flakes
1/2 a lemon, juice and zest
1 tbsp sesame seeds
1/8 cup tahini
2 tbsp miso
1/4 cup water*

Blend and store in the fridge in an airtight container.  *For a pesto spread, rather than dressing, omit the water.

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Vegan Ceasar Dressing
dressing, vegan

2 cloves garlic, minced
2 tbsp lemon juice & zest
2 tsp worcestershire sauce (look for a veg one, most contain anchovies) 
2 tsp onion powder
2 tsp dijon mustard
2 green olives
1 cup extra virgin olive oil
sea salt & pepper to taste

Blend all but oil, slowly add oil.  Store in the fridge in an airtight container.

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Vegan Blue Cheese Dressing
dressing, vegan, dip, oil free, nut free

•1/8-1/4 cup lemon juice
•1/8 cup tahini
• 1/2 tsp dill
•1/4-1/2 tsp sea salt
•1 Tbsp water
•1-2 Tbsp nutritional yeast
•2 Tbsp tofu crumbled 
Whisk together everything except tofu. Stir in crumbled tofu. Dressing will thicken some within 5 minutes. Add more water if needed to desired consistency.

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Sean's Ultimate PB&J

Sean makes me this almost every day, and he cuts mine in half on a diagonal, because that's what makes me smile.  He's a keeper!  This is the very best PB&J I ever did eat.  Enjoy!

Sean's Ultimate PB&J

Sean's Ultimate PB&J

2 slices of Ezekial bread
1 large strawberry, sliced
1/2 tbsp all natural peanut butter
1 tsp golden flax meal
1 tbsp almond butter
1 tbsp all natural organic strawberry jelly


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RV Sushi

I've been experimenting with raw dishes lately.  It feels right to me to eat at least 60% raw with each meal.   This gives me the most energy, while I can still enjoy cooked food from time to time.  I also have noticed that raw food aids digestion, makes your skin glow, and makes you feel great!  I have been making lots of dishes into salads, as I've done here for the photo of my RV sushi.  Raw greens are becoming the main dish, while the experimental cooking is becoming the side dish.  I am also really excited to start making homemade sushi.  I crave sushi often, just never realized how easy it is to do at home!  You don't need a sushi mat or much technique.  Just imagination and a sharp knife.  Enjoy!

RV Sushi

RV Sushi
makes 4 rolls (24 pieces)
vegan, raw option*, gluten free, soy free, dairy free

4 raw nori sheets
1/2 a beet, julienned
1 carrot, julienned
1/2 an avocado, cut into small strips
1/4 of a mango, peeled and julienned
1/2 cup cooked rice or quinoa (*raw option- use sprouts or raw ground cashews or sunflower seeds)

Arrange nori so the short side is facing you.  Spread ingredients equally among 4 nori sheets.  Moisten nori (especially the top edge) and tightly roll upward.  Seal the top edge with using a little water.  Cut with a very sharp knife into 6 pieces per nori sheet.  Serve with wasabi, ginger, and soy sauce/tamari for dipping.

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Taco Salad

Sky Valley, CA

Happy Spring!
Lately Sean & I have been very physically active outdoors every day of the week.  We run around at our jobs, out in the hot desert sun for 6-8 hours a day.  On our days off we are either rock climbing for several hours out in Joshua Tree National Park, trail-running, or hiking.  At night or during bad weather, we cook and create basically a meal plan for ourselves in the RV.   It's non-stop and it's wonderful.  Of course, it requires a nutritious and balanced diet (and mad Tetris skills, to fit all of our fresh produce in this tiny RV fridge!).   In the past few weeks, we have been making some mindful changes in food choices.  Lots of experimenting with how different foods affect our energy levels, pre and post workouts, what fuels us for increased endurance, and what aids in our recovery.  I've been doing quite a bit of reading and research on what foods are best for different levels of activity.  From this, I have come up with a plant-based food pyramid to use as a guide for meals.

Taco Salad

We try to adhere to a food pyramid ratio with each meal, or at least overall daily intake.
Our plant-based food pyramid goes something like this:

OILS/ FATS

NUTS /  FRESH BREADS

FRUITS/ BEANS/ SEEDS/ LEGUMES

STARCHY VEGETABLES/ WHOLE GRAINS

MOSTLY RAW GREEN LEAFY FIBROUS VEGETABLES

Taco Salad

I didn't include measurements here, but use the food pyramid as a guide.  In order of quantity:
Green leaf lettuce, kale, spinach, green cabbage, brown rice, corn, black beans, kidney beans, tomato, mango, avocado, blue corn tortilla chips.

Dressing
Juice of 1 lime, 1 tbsp miso, 1/2 tsp fresh cilantro, 1 tbsp grated mango, 1/8 tsp garlic powder, 1 cup water, 1 tbsp nutritional yeast, 1/8 tsp cumin - Stir until miso is dissolved

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Slow-Cooker Split Pea Soup with Garlic Croutons

Palm Springs, CA

If your looking for a great soup that you can prepare in no time, and let your slow-cooker do all the work, try this wholesome flavorful dish.  Put it all together in the morning, go outside, get a nice hike in or a run.  Get your errands done, do some grocery shopping, take your kids to the park, or go to work.  Come home to a dinner that is ready for you.  That is what I call multi tasking!  Top with garlic croutons and crispy smokey coconut bacon!

Slow Cooker Split Pea Soup
vegan, gluten free, oil free
serves 4
prep time: 10 minutes, cook time 6- 8 hrs

1 cup split peas
4 ½ cups water or vegetable broth
1/8 cup liquid aminos (only if using water)
¼ tsp pepper
¼ tsp celery seed, or 2 stalks celery, sliced
½ tsp marjoram
½ tsp onion powder
¾ cup yellow onion, chopped
3 cloves garlic, minced
1 bay leaf
2 carrots, peeled and sliced
¼ tsp red pepper flakes
1 tsp liquid smoke

Put all ingredients except liquid smoke in slow cooker.  Cook 6-8 hours on low.  Add liquid smoke before serving.  Add garlic croutons and serve immediately.

Garlic Croutons
2 slices of thick cut bread
1-2 tbsp olive oil
¼ tsp garlic powder
salt & pepper

Let slices of bread dry out on a paper towel for about a ½ hour (or use day old bread, bread going stale).  Cut bread into 1inch squares.
Drizzle each square with olive oil, and sprinkle garlic powder, salt, and pepper.

Toast in oven or toaster oven, turning once until crispy and golden brown.  You can also opt to pan fry them over med-high heat until crispy and golden brown.

Coconut Bacon (makes another wonderful soup topping)
Easy, Gluten Free, Kid Friendly, Salads, Toppings, Vegan, Oil free*

1 cup unsweetened coconut (flakes or shredded)
1/8 cup tamari
1 tbsp maple sugar or 100% real maple syrup
1 tbsp liquid smoke

Preheat oven to 300º.  In a bowl, stir well to combine all ingredients.  Spread into a thin layer on a baking sheet lined with parchment paper.  Bake 10-20 minutes, stirring it up every 5 minutes or so, until dry and crispy.  Allow to cool.

*You can also make this in a nonstick pan over medium heat, instead of the oven.  It may take a little dash of olive oil to get it crispy.  Sauté about 10 minutes, stirring often.

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Sesame Peanut Noodles

Desert Hot Springs, CA

Sesame Peanut Noodles

I stopped using a microwave maybe 15 years ago.  I actually use my RV microwave as a storage cabinet.  I'll take extra storage over soft, soggy vegetables any day!  The more alive/raw your food is (I'm talking about plants here), in it's most natural state, the better tasting and better for you it is.  Cooking your veggies in a microwave kills all of their nutritional value as well as flavor.  That goes for boiling your vegetables as too, with some exceptions, such as potatoes.  I don't care what the package says!  If they can be eaten raw, they don't need to be boiled or nuked.  

Here's a few tips on cooking (not over-cooking) the best tasting and most nutritious veggies:

For leafy greens, such as spinach or kale:  Start fresh.  Avoid buying frozen greens, if you can.  If you don't want to eat them raw, cook only until they just wilt.  Sometimes this means less than a minute.   If they're going in a soup, you might want to even put a handful of them raw, in the bowl.  Ladle the cooked soup over them.  Stir until they wilt.  

For delicious raw kale:  Remove the vein and massage the leafy part until it's softer and appears darker and  somewhat wilted.  This takes away the bitterness.

For asparagus, brussel sprouts, carrots, broccoli, green beans:  Again if not eating raw, sauté or roast in the oven, but test for doneness when they still have they're most vibrant color.  If the vegetables pale, they are over-cooked.  Never boil.

For all veggies:   Don't be afraid to season!  A little salt, pepper, and garlic powder is my favorite combination, for most vegetable dishes.

This is a very fast and easy dish that is a staple for us.  Because it is served cold, it is a great dish to take to work or on the go, for lunch.  Combining raw and cooked ingredients, it is an excellent balance of flavors and raw nutrients for your body.  

Sesame Peanut Noodles are great to take on the go, because they are served cold.

Sesame Peanut Noodles

makes 4 servings

(vegan, *gluten free variation, oil free)

1 lb spaghetti or *rice noodles (for gluten free)

½ cup natural peanut butter (no additives)

¼ cup liquid aminos

¼ cup water

2 tbsp brown rice vinegar

juice & zest of ½ a lime

1/8 cup onion, chopped or 2 scallions, chopped

1 tsp fresh ginger, peeled & grated

1 tbsp sriracha sauce

1 tbsp unrefined sugar

¼ tsp red pepper flakes

½ cup peanuts

½ of a cucumber, cut in 2" long strips

1 carrot, julienned

1 tbsp sesame seeds

For the sauce:

In a food processor, process peanut butter, liquid aminos, water, vinegar, lime juice and zest, onion, ginger, sriracha, sugar, and red pepper flakes.

Cook noodles according to package instructions.  Once tender, drain and rinse with cold water until completely cool.  Toss with sauce until fully coated.  Garnish with carrot, cucumber, sesame seeds, and peanuts.  Serve cold.

If you don't want the extra kick from the sriracha sauce,  replace sriracha with another tbsp unrefined sugar.

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Black Bean Salsa

Phoenix, AZ

And just like that I'm back in Phoenix, AZ with my beloved Pioneer.  It's been 2 months without it and I'm so happy to be back.  I know I know full-time RVing is associated with the retired, the seniors, the old man with a passion for barbecuing and maybe his wife and all her little dogs, and love of games like bridge and Mah-Jongg.  Maybe not so much the active, still working, rock climber, vegetable loving couple in their 30's.  But you know, Sean and I really never once dreamed of a house and a picket fence.  We never felt comfortable in one place, where we could settle down.  We don't care if we ever have a career, in fact, we prefer not to.  An ideal situation for us is to work seasonally, live simply, and travel often.  Play outside, see beautiful places. Eat tasty things. " A glass of wine, a crust of bread, and a view.  What more could you ask for?"  (Anthony Bordain said that.)  I couldn't agree more.

Well we are living our dream right now.  Back out west where the sky is so blue it's almost purple, and the  humidity is a distant memory.  It is no longer a battle between my hair, and the moisture in the air!  My hair has yet to win that battle.  I can't wait to find out what is next for us!  I think a celebratory snack is in order.

Black Bean Salsa with Corn Tortilla Chips

Black bean salsa and chips.  Mine has liquid smoke in it, which is a condiment I use all the time for a nice hickory flavor.  It is not at all spicy, just smokey. You can find it in the bbq sauce section at the grocery store.  It's around $2.

Black Bean Salsa
gluten free, vegan, oil free

2 lg tomatoes- chopped
1 can black beans, drained and rinsed
1 can corn, drained & rinsed, or cup of frozen corn, thawed
1/2 cup red onion, chopped
1 jalepeno, minced (or for mild salsa, 1/2 a bell pepper, chopped)
dash of garlic powder
dash of onion powder
1 tbsp orange juice
juice of 1 lime
1/4 tsp liquid smoke
salt & pepper to taste

Mix it all together to combine.  Add more liquid smoke & salt if needed, and mix again.

Serve with corn chips.

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Spring Rolls

Savannah, GA

Anyone looking for a healthy, easy, packable lunch idea?  Maybe something you can bring to work instead of buying fast food, something that looks nice to bring to a party or potluck, something light to snack on at a picnic?  Spring rolls look like an ambitious dish to make, but actually they are so easy and require no cooking at all.  They are packed with delicious raw veggies, and wrapped beautifully in rice paper which makes them gluten free and vegan.  I also created a sweet and spicy peanut chile sauce for dipping that make these spring rolls impossible to resist!

Spring Rolls

Spring Rolls

(makes 40, gluten free, vegan, oil free)

For the spring rolls:

20 rice paper wraps

1 large carrot, julienned

1 cucumber, peeled & cut into thin strips

4 oz firm tofu, cut into thin strips, frozen and then defrosted

1 avocado, peeled and cut into thin strips

3-4 cups fresh arugula or spinach

1/2 cup chopped fresh basil

dash of lemongrass

dash of ground ginger

Sprinkle a small amount of lemongrass and ginger on the defrosted tofu. 

In a large bowl or pan add about an inch of warm water.

Dip 1 rice paper wrap in water and set it flat on a plate.  Line a small amount of veggies in a strip down the center of the wrap.

It should look like this

Fold left side of wrap over veggies and roll into a tube shape.  Cut the tube in half on a diagonal.  Repeat with each rice paper sheet, until all veggies are used.  That's it!

For the Peanut Chile Sauce:

1/2 tsp hoisin sauce

1/4 cup liquid aminos or soy sauce

1/4 cup natural peanut butter

1 tsp sugar

2 tbsp sriracha sauce

1 tsp rice vinegar

1/4 cup water

Wisk it all together in a small bowl, and it's ready for dipping!

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Peanut Miso Soup

Savannah, GA

Food can absolutely be preventive medicine.  If you are hesitant because fresh ingredients like produce can be expensive, wouldn't you prefer to buy quality natural ingredients to feed your body now, than to have to take medications for your health problems later?   To me, it seems like a no-brainer.  There are so many benefits to eating a plant-based diet.

Changing the way you eat to plant-based drastically lowers your risk of other serious health complications such as diabetes, cancer, and obesity.  Making this change in diet alone, has proven to actually reverse diabetes and heart disease, even at their last (sickest) stages.  It also lowers risk of developing some types of cancer.  The standard American diet, rich in meats, dairy, and highly processed foods, is a major factor in causing the onset of the most common health problems in this country.

There are two kinds of cholesterol.  One  type is the kind your body naturally produces.  The other is the kind you ingest from the food you eat.  Plant-based foods don't have any cholesterol.  Not one vegan ingredient contains cholesterol.  So eating only plant-based is a sure way to maintain healthy cholesterol levels.  This is important because high cholesterol leads to countless health problems especially involving your heart, like heart disease, stroke, and heart attacks.   Switching to a plant-based diet can keep you off cholesterol lowering medications completely.

I could go on and on about this, but I'm sure you must be getting hungry and craving your veggies.  If you are interested in learning more about it, and the reasons why they don't teach you this stuff in school, I highly recommend reading a book called The China Study, by T. Collin Campbell.  He has been researching this subject for decades, and has a great way of explaining it all, from soup to nuts.   It is a fascinating read that could change your life.

 Speaking of soup and nuts......

Spicy Peanut Miso Soup

Peanut Miso Soup
makes 2-3 servings, 10 min
oil free, gluten free, vegan

5 cups water, separated to 4 1/2 cups & 1/2 cup
1/2 cup onion, chopped
3/4 cup cauliflower, sliced thin
1/2 cup mushrooms, sliced
1/2 tsp fresh ginger, minced
1/4 cup firm tofu, cubed small
2-3 tbsp liquid aminos or soy sauce
2 tbsp red miso (paste)*
1/4 cup peanut butter
1 cup sai fun noodles**
1 cup fresh baby spinach
2 tbsp sriracha (optional, for heat)

In a pot, combine 4 1/2 cups water, onion, cauliflower, mushrooms, ginger, tofu, and liquid aminos.  Bring to a boil, then reduce heat to low.

While that is heating up, in a small bowl, combine 1/2 cup of water, miso, peanut butter, and sriracha (optional).  Whisk until smooth.

Making sure the broth is hot but no longer boiling, stir peanut butter miso mixture into the pot to combine.  Remove from heat and stir in sai fun and spinach.  Serve hot.

* Miso is a probiotic, containing beneficial bacteria and enzymes.  It should never be boiled, to ensure that it remains a living food when eaten.

** Sai fun noodles are made of mung beans and potato starch.  They are done cooking just about instantly, upon touching water or broth.  You can usually find them in the ethnic section of the supermarket.  You can also substitute rice noodles, just follow their cooking instructions for changes in cook time.

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