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Vegan Spinach Artichoke Dip

  • 2 large handfuls of fresh spinach or 2 cups frozen spinach*
  • 13.5 ounce can artichoke hearts in water, not marinated (approx 1.5 cups)
  • 1 cup raw cashews
  • 2 cups water
  • ⅓ cup nutritional yeast
  • ½ cup tapioca starch or tapioca flour
  • 3 cloves garlic peeled
  • 1 tablespoon white vinegar
  • 1.5 teaspoon sea salt
  • ¾ cup unsweetened cashew milk or plant milk of choice


  • Drain and rinse your artichokes, thinly slice them, and set them aside.

  • Add all the ingredients EXCEPT the artichoke and spinach to a high-speed blender. Process until smooth, it will be very liquidy but it will thicken when it cooks.

  • Pour the mixture into a nonstick skillet or use an oven-safe skillet like a cast iron pan if you want to broil the dip later. Add the sliced artichoke and spinach to the pan. Cook over medium heat, stirring often, for about 5 minutes until thick and bubbly.

  • OPTIONAL: Set the oven to broil on high. Then transfer the dip to an oven-safe dish (if not in one already). Broil for 2-5 minutes until golden brown and bubbly on top. Watch carefully to prevent burning. Remove from the oven.

  • Sprinkle with vegan parmesan cheese, if using. Then serve warm with tortilla chips, crackers, raw veggies, bread, or any of your favourite dippers.

Stuffed Acorn Squash

  • 3 medium acorn squash
  • Salt and pepper
  • Oil (optional)
  • Pinch of cinnamon (optional)


  • 1 cup wild rice blend
  • vegetable broth (for cooking rice)

  • 1 -2 tablespoons oil or vegan butter

  • 1/2 medium onion, diced

  • 3 - 4 cloves garlic, chopped

  • 2- 3 spicy vegan sausages, casings removed (I use beyond meat hot Italian)

  • 1 large celery rib, diced

  • 1/2 large red pepper, diced

  • 1/2 lb mushrooms, chopped

  • 1 apple, cored and chopped

  • 1/3 cup dried cranberries, rough chopped

  • 1 and 1/2 teaspoons poultry seasoning

  • 1 and 1/2 teaspoons fresh rosemary, finely chopped

  • 1/2 teaspoon ground fennel

  • 1 tablespoon fresh chopped parsley, or 1/2 teaspoon dried

  • 1/2 teaspoon salt


  1. Prepare and Roast squash: Place a baking dish filled with some water on the bottom rack of the oven (this will steam squash and keep it moist).
  2. Preheat the oven to 400° and line a large baking sheet with parchment paper. Cut squash in half lengthwise and remove seeds. If necessary, slice a small portion from the bottom of each squash so they sit straight in the pan. Brush oil on the inside of each prepared squash, sprinkle with a little salt and pepper and a wee bit of cinnamon (optional). Place squash cut side down on the prepared sheet. Bake for 40-50 minutes or until completely soft and cooked through (fork tender)

  3. Cook rice: While squash is baking, prepare rice according to package directions, using vegetable broth instead of water. I use my rice cooker.

  4. Filling: Set a large deep sided non stick skillet or dutch oven over medium heat. Sauté onions with oil or butter and a pinch of salt and pepper for 2-3 minutes until softening. Add garlic and sausage, breaking apart with a wooden spoon as it cooks. Fry until sausage is cooked.

  5. Add the celery, peppers, mushrooms and cook for a couple of minutes then add in the rest of the ingredients and spices and cook for a couple more minutes. I like the veggies and apples to still retain some texture and are not mushy.

  6. Stir in the cooked rice, add in a splash of veggie broth if needed. Season with salt and pepper to taste. Remove from heat.

  7. Stuff the squash: Divide filling evenly among the squash. Return to the oven to reheat if necessary. Serve and enjoy

Easy Black Bean Chili


  • 1 medium yellow onion
  • 3 cloves garlic
  • 2 tablespoons olive oil
  • ⅓ cup dry quinoa
  • 1 cup water
  • 3 15-ounce cans black beans, drained (not rinsed)
  • 2 28-ounce cans diced tomatoes, fire roasted if possible
  • 4 tablespoons salted butter (replace with 2 tablespoons olive oil or refined coconut oil for vegan)
  • 1 15-ounce can corn (or 1 ½ cups frozen corn)
  • 1 tablespoon yellow mustard
  • 1 tablespoon Worcestershire sauce
  • ½ cup ketchup
  • 2 tablespoons each chili powder and dried oregano
  • 1 tablespoon each garlic powder and cumin
  • 1 ½ teaspoons kosher salt
  • 1 teaspoon smoked paprika


  1. Dice the onion. Mince the garlic.
  2. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onions and garlic and sauté for 5 to 7 minutes, until tender.
  3. Add all other ingredients except for the smoked paprika. Simmer for 25 minutes, then stir in the smoked paprika. Serve immediately with toppings of your choice. Store leftovers refrigerated for up to 3 days, or frozen for 3 months.

Peach & Avocado Green Salad


Green Salad

  • ½ small red onion, very thinly sliced (about ½ cup)
  • 10 to 12 ounces baby arugula (12 to 15 lightly packed cups)
  • 2 medium ripe peaches or nectarines, pitted and thinly sliced, peels on or off (about 2 cups)
  • 2 medium ripe avocados, diced (about 2 cups)
  • ⅔ cup unsalted sliced almonds
  • ⅔ cup crumbled mild blue cheese*, such as gorgonzola (about 3 ½ ounces)

Lemon Dressing

  • ¼ cup extra virgin olive oil
  • ¼ cup freshly squeezed lemon juice (from 1 to 2 lemons)
  • ½ teaspoon Dijon mustard
  • 1 clove garlic, pressed or minced
  • ¾ teaspoon kosher salt or a heaping ¼ teaspoon fine sea salt
  • ¼ teaspoon ground black pepper


  1. Make the salad: Place the red onion in a small bowl and cover with water. Let it rest while you prepare the rest of the salad. (This will keep the flavor of the onion but remove some of the harsh after-bite.) Place the arugula in a large serving bowl.
  2. To toast the almonds, place them in a small skillet over medium-low heat. Cook, stirring frequently (careful, they can burn), until the almonds are fragrant and starting to turn golden on the edges, about 4 to 5 minutes. Set aside.
  3. Make the dressing: In a small bowl or large liquid measuring cup, whisk together the dressing ingredients (the oil, lemon juice, mustard, garlic, salt, and pepper).
  4. Drizzle half of the dressing over the greens, then toss to coat. Drain the red onion, then scatter it over the arugula. Top with the peaches, avocados, almonds and cheese. Just before serving, drizzle on a bit more dressing and give it a final, gentle toss to combine. Enjoy, with additional dressing as desired.

Tomato Cucumber Salad


  • 5 large tomatoes (tomatoes on the vine are best), quartered
  • 1 English cucumber, peeled and sliced
  • 1/2 large red onion, sliced
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped fresh cilantro
  • 1 pinch kosher salt + 1 pinch black pepper

For the dressing:

  • 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • 1 teaspoon kosher salt + 1 pinch freshly ground black pepper
  • 1 garlic cloves, minced
  • 1 teaspoon honey or brown sugar (optional)
  • 1 teaspoon dried oregano


1. To make the tomato-cucumber salad: In a large bowl, combine all ingredients for the salad: tomato, cucumber, red onion, parsley, and cilantro. Sprinkle with salt and pepper and toss to combine.

2. To prepare the dressing, throw all of the dressing ingredients into a small bowl or a mason jar and whisk together vigorously, until well blended.

3. Pour the dressing over the veggies and toss gently. Cover the bowl with plastic and let sit at room temperature until ready to serve, for 1 to 3 hours. This will allow the flavors to meld together. Serve the tomato-cucumber salad when you’re ready, enjoy!

Zucchini & Squash Casserole


  • 2 lbs. summer squash zucchini and yellow squash, cut into ¼-inch slices
  • 2 ½ Tbsp. olive oil
  • 1 ¼ tsp. salt divided
  • ½ tsp. pepper
  • ⅓ cup Parmesan cheese, grated
  • ⅓ cup Panko breadcrumbs gluten-free
  • ¼ tsp. garlic powder
  • 2 Tbsp. fresh parsley finely chopped


  1. Preheat oven to 350 degrees.
  2. Cut yellow squash and zucchini into thin, ¼-inch slices.
  3. Sprinkle ½ teaspoon salt over the zucchini and squash slices. Let sit for 10 minutes and then dab to remove excess moisture with a paper towel.
  4. Spray a 9-inch square baking dish with non-stick cooking spray.
  5. Alternatively, overlap the zucchini and squash into rows.
  6. Drizzle olive oil over the zucchini and squash and then sprinkle with salt and pepper.
  7. In a small bowl combine Parmesan cheese, breadcrumbs, and garlic powder. Toss to combine and then sprinkle over the zucchini and squash.
  8. Cover baking dish with aluminum foil and bake in preheated oven for 30 minutes.
  9. Remove foil and turn heat to a High broil. Broil for an additional 5-7 minutes, or until breadcrumb topping starts to turn a golden brown.
  10. Serve immediately with fresh parsley and enjoy!

Zoodles with Summer Vegetables

  • 2 tablespoons extra-virgin olive oil
  • 1 red onion, thinly sliced
  • 12 mini peppers
  • 4 zucchini, cut into noodles (using a gadget like this)
  • 1½ cups halved cherry tomatoes
  • 1 cup corn kernels (fresh or canned)
  • Salt and freshly ground black pepper
  • ⅓ cup chopped fresh mint


1. In a large sauté pan, heat the oil over medium heat. Add the onion and sauté until tender, 4 to 5 minutes.

2. Add the peppers, zucchini noodles and tomatoes, and sauté until tender, 4 to 5 minutes.

3. Stir in the corn and toss to combine. Season with salt and pepper.

4. Serve warm, garnished with mint.

Caprese Salad Kabobs

  • 24 grape tomatoes
  • 12 cherry-size fresh mozzarella cheese balls
  • 24 fresh basil leaves
  • 2 tablespoons olive oil
  • 2 teaspoons balsamic vinegar


  1. On each of 12 appetizer skewers, alternately thread 2 tomatoes, 1 cheese ball and 2 basil leaves. Whisk olive oil and vinegar; drizzle over kabobs.

Summer Vegetable Tian


  • ⅓ cup extra-virgin olive oil
  • 1 clove garlic, sliced
  • 4 medium tomatoes
  • 3 small onions
  • 1 medium summer squash
  • 1 medium zucchini
  • 1 teaspoon sea salt


  1. Preheat oven to 400 degrees F.
  2. Heat oil and garlic in a small saucepan over medium-high heat until the garlic begins to sizzle, about 1 minute. Remove from heat and set aside.
  3. Slice tomatoes, onions, squash and zucchini into 1/8-inch-thick slices. Standing them up on their sides, alternate the tomato, onion, squash and zucchini slices in a circular pattern around the edge of a 9-inch deep-dish glass pie pan or similar-size round casserole dish. Make a second alternating circle in the center. Pack the vegetables tightly: they will shrink while baking.
  4. Discard the garlic, if desired, and drizzle the vegetables with the oil. Sprinkle with salt. Bake until the vegetables are tender and starting to brown, about 1 hour. Let cool for 10 minutes before serving.

Watermelon Feta Salad


  • 9 cups watermelon, cut in large circles with a melon baller
  • 2 loose cups baby arugula
  • 8 to 10 fresh spearmint leaves, chopped
  • 8 ounce package feta cheese, crumbled in large chunks


  1. Using a melon baller, prepare the melon into large balls. Set aside in a bowl until ready to serve.
  2. About 30 minutes before you’re ready to serve, drain the liquid from the bowl (I poured it into a cup and drank it!).
  3. Scatter half of the watermelon into a large, shallow serving bowl and scatter half of the arugula and feta on top, repeat with the remaining watermelon, arugula and feta then top everything with fresh mint.

Spaghetti al Limone With Asparagus


  • 1lb. spaghetti
  • ⅔ cup extra-virgin olive oil
  • 1 large bunch asparagus, trimmed, thinly sliced on a deep diagonal
  • 4 garlic cloves, smashed
  • 4 strips lemon zest
  • ½ tsp. crushed red pepper flakes
  • 8 large basil leaves
  • 2 lemons, halved
  • 2 oz. Parmesan, finely grated (about 1 cup), plus more for serving


  1. Cook pasta in a large pot of boiling salted water, stirring occasionally, until al dente. Drain pasta, reserving 1½ cups pasta cooking liquid.
  2. Meanwhile, heat oil in a large Dutch oven or other heavy pot over medium-high until shimmering. Add asparagus, season with salt, and cook, stirring often, until just beginning to take on color, about 1 minute. Add garlic, lemon zest, and red pepper flakes and cook, stirring, until fragrant, about 30 seconds. Remove from heat and let sit until pasta is done.
  3. Add pasta and basil to pot with asparagus mixture and return to medium-high heat. Squeeze juice from both lemons into pot and add 2 oz. Parmesan and 1 cup reserved pasta cooking liquid. Cook, tossing vigorously and adding more pasta cooking liquid if needed, until sauce is creamy and emulsified and pasta is coated, about 1 minute. Taste and season with more salt if needed. Remove and discard garlic.
  4. Divide pasta among bowls, placing a lemon strip in each, and top with more Parmesan.

Quinoa Salad


  • 12 cups water
  • 1 1/2 cups quinoa, rinsed
  • 5 pickling cucumbers, peeled, ends trimmed, and cut into 1/4-inch cubes
  • 1 small red onion, cut into 1/4-inch cubes
  • 1 large tomato, cored, seeded, and diced
  • 1 bunch Italian parsley leaves, chopped
  • 2 bunches mint leaves, chopped
  • 1/2 cup extra-virgin olive oil
  • 1/4 cup red wine vinegar
  • 1 lemon, juiced
  • 1 1/2 teaspoons salt
  • 3/4 teaspoon freshly ground black pepper
  • 4 heads endive, trimmed and separated into individual spears
  • 1 avocado, peeled, seeded and diced, for garnish


  1. Bring the water to a boil in a large saucepan. Add the quinoa, stir once, and return to a boil. Cook uncovered, over medium heat for 12 minutes. Strain and rinse well with cold water, shaking the sieve well to remove all moisture.
  2. When dry, transfer the quinoa to a large bowl. Add the cucumbers, onion, tomato, parsley, mint, olive oil, vinegar, lemon juice, salt, and pepper and toss well. Spoon onto endive spears, top with avocado, and serve.

Vegan Corn Chowder


  • 1 small onion, cut into ¼-inch dice (about 1 cup)

  • 6 small garlic cloves, minced (about 1 tablespoon)

  • 6 to 7 cups Vegetable Stock or no oil, low-sodium, store-bought vegetable stock

  • 6 cups fresh or frozen corn kernels (from 6 fresh cobs or about 24 ounces frozen)

  • 1 large russet potato (about ¾ pound), scrubbed and cut into ¼-inch dice (about 3 cups)

  • 1 medium red bell pepper, cored, seeded, and cut into ¼-inch dice (about 1 cup)

  • 1 teaspoon finely chopped fresh parsley

  • 1 teaspoon finely chopped fresh thyme

  • ⅓ cup almond flour

  • Sea salt and freshly ground black pepper


  1. In a large stew pot or Dutch oven, place the onion, garlic, and 1½ cups of the Vegetable Stock. Cover the pot and bring to a boil over high heat. Reduce the heat to low and simmer, covered, until the onion is translucent, about 10 minutes.

  2. Add the corn, potato, and 4½ cups of the remaining stock. Bring to a boil over medium heat. Reduce the heat and simmer until the potato is soft, 10 to 15 minutes.

  3. Transfer half of the mixture to a blender and blend until smooth. Return to the pot. Add up to 1 cup stock to adjust the consistency if necessary.

  4. Add the bell pepper, parsley, and thyme. Bring to a simmer and cook for another 10 minutes, until the flavors have blended and the pepper is tender.

  5. Meanwhile, place the flour and 1/3 cup water in the blender and blend until smooth. Stir the almond cream into the chowder. Add salt and pepper to taste. Serve hot.

  6. Storage: Cool soup completely and transfer to an airtight container. Store in the refrigerator for 4 to 5 days or in the freezer for up to 1 month.

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