September 2022



3 cups cooked rice (used glutinous rice or sub with other rice)⁣
about 15-20 cabbage leaves
3/4 cup kale stems, finely chopped (or use broccoli stem)⁣
1/2 cup mushrooms, finely chopped – optional (used mini King Oyster mushrooms)⁣
1 small carrot, finely chopped⁣
1 tablespoon finely minced ginger⁣
oil for cooking, salt to taste⁣
Seasoning (see step): 1 tablespoon soy sauce/tamari, pepper, 2 teaspoons toasted sesame oil, salt & pepper to taste⁣
Sauce (optional, cabbage wraps can be served as is): Whisk together 1 1/2 tablespoons soy sauce/tamari,1 tablespoon maple syrup, 1 tablespoon mirin, 1 chopped Thai chilis (optional) salt & pepper in 1/2 cup water until well combined.


1. To make the filling, heat a non-stick pan with 1 teaspoon oil, sauté ginger until fragrant, add mushrooms, cook for 1-2mins. Add kale stems & continue to cook for about 30 secs, turn off the heat. ⁣

2. Transfer mixture to a bowl, then add carrots, cooked rice & mix well with seasoning ingredients. Taste test.

3. Bring a pot of water to boil, blanch cabbage leaves for about 45secs. Remove & quickly plunge them in icy water to stop the cooking.
Place one cabbage leaf on a cleaned surface. Add a heaping spoon of filling in the middle, fold in the sides & wrap to seal. (Note: more filling for a larger leaf). Repeat with the remaining ingredients.⁣

4. In a heated non-stick pan with 1 teaspoon oil, place as many cabbage wraps as will fit in one layer in the pan. Cook until both sides are nicely browned, flipping in halfway.

5. Sauce: Add the sauce ingredients to a pan, then bring it to simmer & cook until slightly thickened.⁣

6. Drizzle sauce on the cabbage wraps & garnish with sesame seeds & chopped cilantro.

Vegan Omelette with Tamari Mushrooms, Mashed Avocado and Cashew cream Cheese!

Ingredient for the omelette:

5 ounces firm silken tofu (drained and gently patted dry / 5 ounces yields ~3/4 cup)⠀⠀
2 tablespoon hummus⠀⠀
2 large cloves garlic (minced)⠀⠀
2 tablespoon nutritional yeast⠀⠀
Salt and black pepper⠀⠀
1/4 teaspoon paprika⠀⠀
1 tsp cornstarch or arrowroot powder⠀⠀

For the filling: Tamari mushrooms, kale, mashed avocado and cashew cream cheese.⠀⠀


1. Preheat oven to 375 degrees F (190 C).

2. Prep veggies, drain and dry tofu, and mince garlic. Set aside. Heat a small-to-medium, oven-safe skillet over medium heat.

3. Once hot, add olive oil and minced garlic and cook for 1-2 minutes or until just lightly golden brown.⠀

4. Transfer garlic to food processor, along with remaining omelet ingredients (tofu – cornstarch) and mix to combine, scraping down sides as needed. Add just a touch of water to thin – 1-2 tablespoon at most. Set aside.

5. To the still-warm skillet over medium heat, add a bit more olive oil and the veggies. Season with salt and pepper and sauté to desired doneness. Set aside.

6. Remove skillet from heat and make sure it’s coated with enough oil so the omelet doesn’t stick. Spoon on the omelet batter, spreading it gently with a spoon or rubber spatula, being careful not to tear or cause gaps. The thinner and more evenly you can spread it the better. So you may not end up using it all.

7. Cook over medium heat on the stove top for 5 minutes until the edges start to dry. Then place in oven and bake until dry and deep golden brown – 10-15 minutes. The longer it bakes the less soft/wet it will be, so if you prefer a more “well done” omelet, cook closer to 15 or more.

8. Using an oven mitt, Carefully remove from oven with oven mitt and fold over gently with a spatula. If it doesn’t want to fold, you can serve it as a frittata or scramble! Enjoy!



3/4 package udon noodles, cooked according to package
1 tsp avocado oil
1/2 onion finely chopped
1.5 bell peppers chopped
Whisk together the sauce in bowl:
1/4 cup tamari
1/4 tsp ground ginger
1 tsp garlic powder
1/2 tablespoon pure cane sugar
1 tablespoon sesame oil
1 tablespoon rice wine vinegar
1 tsp sriracha
Cornstarch slurry: 1 tsp cornstarch + 2 tsp water
Garnish: lots of cilantro, red chili flakes, lime juice


1. In a large pan, add oil over medium heat. Add onions, cook 5 minutes to soften.

2. Add bell peppers and cook another 3 to 5 minutes until crisp-tender.

3. Push vegetables to the side and add sauce to pan, and let gently bubble to thicken for 1 to 2 minutes.

4. Stir with vegetables and add in noodles, toss to coat noodles in sauce. Serve with garnishes



15-ounce cans chickpeas, drained and rinsed
1-2 sheets nori, finely chopped or blended, optional, for a fishy flavor
4 tablespoons dill pickle relish
1/4 cup celery, chopped small
1/4 cup diced red onion, optional
1/2 cup Vegan Mayo
2 tablespoons soy sauce, or tamari for gluten-free
few shakes black pepper
salt, to taste


1. In a large bowl, mash the chickpeas with a potato masher (or fork) until they are mostly mashed.

2. If using nori for a fishy flavor: Finely chop 1-2 sheets of nori, or use a blender/food processor to chop it up into very small pieces. I found it easiest to simply chop it up with a sharp knife on a cutting board.

3. To the bowl with the chickpeas, add the nori, pickle relish, celery, onion, mayo, soy sauce and black pepper. Stir well to combine and add salt, to taste.

4. Cover and place in the refrigerator for at least 30 minutes if you can, to let it get cold and let the flavors come together. You can also enjoy it right away.

5. Serve on sandwiches, with crackers, on salads on make a tuna melt with some vegan cheese. Enjoy!

6. Leftovers: Keep chickpea tuna in a covered container in the refrigerator for 4 days.


1. If you don’t want any fishy flavor, just leave out the nori. I like it both ways!

2. For gluten free, use tamari instead of soy sauce.

3. Nutritional information is for the vegan tuna only, not including bread or whatever you serve it with.

4. For vegan tuna melts, spread vegan butter on two slices of bread. Add some tuna and a slice of vegan cheese, then pan fry until warm.



2 large (400 g) peeled potatoes or sweet potatoes
1 tablespoon of oil
2/3 cup (100 g) chopped onions
2 medium (100 g) celery stalks, chopped
3 cloves of minced garlic
1/2 tbsp of onion powder
3/4 tsp sea salt
1/2 tsp of cumin seeds
1/2 tsp ground cumin
1/2 tsp dried thyme
1/2 tsp smoked paprika
1/3 tsp red pepper flakes
black pepper to taste
1 tbsp soy sauce tamari or coconut aminos
1 tbsp of balsamic vinegar
2 (15-ounce) cans of black beans or kidney beans, about 500 g, drained and rinsed
1/2 cup (60 g) walnuts chopped or sunflower seeds for the nut-free version
1 cup (90 g) oats preferably instant oats (*see notes)
2 tbsp (60 g) tomato paste


1. Chop the potatoes, transfer them to the pot with the salted water and bring to a boil. Cook over medium heat for about 15 minutes or until tender, then strain. Transfer back to the pot and mash with a potato masher (do not use a food processor or blender).

2. Time to preheat the oven to 375 degrees F (190 degrees C).

3. Meanwhile, heat 1 tablespoon of oil in a pan or skillet over medium heat and add the chopped onion. Fry for about 3 minutes, then add the garlic, celery, all the spices, soy sauce and balsamic vinegar and fry for another 3-5 minutes. Stir occasionally. Add the beans and after a minute turn off the heat.

4. Transfer the bean/vegetable mixture to the pot with the mashed potatoes and add the tomato paste, oats and chopped walnuts. Then use a potato masher or your hands to put everything together.

5. Line an 8-inch or 9-inch loaf pan with parchment paper (including a ledge) and place the meatloaf mixture in the pan. Press firmly.

6. Bake the vegan loaf for 40-50 minutes, then remove it from the oven and let it rest for at least 15 minutes before removing it from the mold to prevent it from falling apart.

7. These meatless meatballs need time to harden. When you first remove it from the pan, it will still be soft to the touch. For best results, refrigerate for at least three hours (or even overnight) before serving. Read the recipe notes for more ways to get a firmer loaf.

8. Serve with mushroom sauce, maple tomato sauce, or gravy. I have included the mushroom sauce and glaze recipe in the recipe notes below.


Oats: You can use buckwheat flour, panko breadcrumbs or regular breadcrumbs (gluten-free if needed) instead of oats.

I recommend that you taste the prepared meatball mixture before cooking and adjust the seasonings if necessary.

Be sure to line the loaf tray with the parchment paper, including one tab. This will make it easier to remove the nut while it’s still hot and not too stiff.



849 g frozen cauliflower florets
3 garlic cloves, minced
juice of large lemon
3 tbsp extra virgin olive oil
2 tbsp red wine vinegar
1 tbsp oregano
1 tsp onion powder
1 tsp ground cumin
1 tsp dried rosemary
1 tsp salt
1/2 tsp ground black pepper
1/2 tsp smoked paprika
1/2 tsp ground coriander
pinch cayenne pepper, optional

Gyro Fixings:
6 flatbreads
vegan tzatziki
cherry tomatoes, sliced
1/2 cucumber, sliced
1/2 small red onion, finely sliced
1/4 cup flat parsley or dill, roughly chopped
pitted olives


1. Defrost the cauliflower overnight in the fridge or a few hours at room temperature. Cut up any larger pieces so that the florets are all roughly the same size for even cooking. Drain the cauliflower and dry it as much as possible.

2. Place in a large bowl. In a small bowl, whisk together the ingredients for the marinade. Pour the marinade over the cauliflower and toss. Cover and marinate for a minimum of 30 minutes, but a few hours is best.

3. Preheat the oven to 425°F. Lightly oil a large baking sheet, or line it with parchment paper. Spread the cauliflower out on baking sheet, ensuring there’s space between each floret. Once the oven has preheated completely, place the cauliflower on a middle rack and roast for 25-35 minutes, tossing once half way through. Prep toppings and tzatziki.

4. Warm the flat-breads by wrapping them in foil and placing them in the oven during the last few minutes of roasting the cauliflower. Layer the cauliflower, tzatziki, veggies and olives down the middle of a warm flatbread. Fold the sides of the flatbread over the fillings. Serve immediately.


Prep: 10 Mins
Cook: 25 Mins
Serves: 3


1 lb asparagus
7 each sweet baby bell peppers
5 cups greens of choice
1 pint cherry tomatoes
4 each persian cucumbers
1/2 bunch fresh dill
2 each sliced avocado
1/2 cup pumpkin seeds
2 each lemons squeezed
2 tsp extra virgin olive oil
1 ea salt and pepper to taste


1. Roast 1 lb asparagus toss in a couple drops of oil and place on a sheet pan for 15-20 minutes at 400 with 7 small sweet baby peppers whole.

2. Once cooked season with a squeezed half a lemon and a sprinkle of salt. Wash and chop greens and red cabbage for the base of the salad.

3. Chop tomatoes, cucumbers and herbs to top the greens.

4. De stem the roasted peppers and chop. Cut asparagus in thirds and add to salad. Add ripe avocado and seeds.

5. Squeeze lemon on top, fresh ground pepper and a drizzle of olive oil or your fave dressing. Enjoy.


Serves 3


8 ounces dry pasta
1 medium head broccoli, cut into bite-size florets (about 2 ½ cups)
½ packet extra-firm tofu, pressed, cut into ¾-inch cubes
½ tbsp tamari
2 tbsp cornstarch
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika
Salt to taste
½ tsp sesame or neutral flavored oil

For the sauce:
3 tbsp olive oil
2 tbsp whole-wheat pastry or all-purpose flour
2 cups unsweetened nondairy milk
1 tbsp white miso, dissolved in 1 tablespoon water
Dash of garlic powder
Dash of onion powder
Salt and freshly ground black pepper to taste


1. Cook the pasta according to packet directions until al dente.

2. Steam the broccoli florets with a tight fitting lid for about 3 minutes, or until just tender.

3. Transfer the tofu to a medium bowl. Add the tamari. Toss to combine. Add the cornstarch, garlic powder, onion powder, paprika, salt, and oil.

4. Toss until the tofu is evenly coated. Air fry in a single layer at 400ºF for 10 minutes. Toss and cook for about 2 minutes more, or until crispy.

5. Heat the olive oil in a large nonstick skillet over medium heat. Add the flour and whisk vigorously for 1 minute, or until fully incorporated. Add the nondairy milk and stir to combine.

6. Add the dissolved miso and cook over medium-low heat for about 5 minutes, or until the sauce is thickened to the desired consistency, stirring constantly. Mix in garlic powder, onion powder, salt, and pepper.

7. Mix in the tofu and broccoli. Add the desired amount of pasta. Serve immediately.

7. Mix in the tofu and broccoli. Add the desired amount of pasta. Serve immediately.



3 cup vegan butter divided room temp
1 tsp Italian seasoning
1/2 tsp onion powder, 1/4 tsp garlic powder, s/p, 4 oz baby Bella mushrooms cleaned & sliced
1 shallot sliced (approx 1/4 cup), 3 garlic cloves minced, 2 tbl flour, 1/2 cup dry white wine (vegan)
1/2 cup broth
1/4 cup vegan cream cheese (room temp)
1/4 cup vegan parm
1 tbl-1/2 cup non dairy milk
1 handful baby spinach, juice from 1/2 lemon, fresh parsley chopped
1/2 block of extra firm tofu pressed & dried, then cut into cubes or rectangles, neutral oil


1. Brush tofu slices with 1 tsp neutral oil, & coat with Italian seasoning, onion, & garlic powder.

2. Heat 1/2 tbl of butter on med heat in a large non-stick pan, cook tofu slices 5-8 min on each side till golden. Set aside. Wipe pan clean. Set aside

3. Heat 1/2 tbl butter on med heat, & cook mushroom slices till golden 2-4 min on each side. Wipe pan clean. Set aside

4. Add remaining 2 tbl butter on med/low heat, when melted, add shallot & garlic, stir till shallot softens & garlic is fragrant 1-2 minutes.

5. Slowly stir in flour using a whisk or wooden spoon, stir continuously for 30 sec to cook flour.

6. Add wine & broth, bring to a very slow simmer on med low heat, cook & stir 3-5 min till it is noticeably reduced & thickened, Next add cream cheese, & parm, stirring till it melts.

7. Add spinach, stir till it wilts about 1 min. Season to taste. If sauce seems to thick add more milk 1 tbl at a time to achieve preferred consistency.

8. Add mushrooms & tofu & heat through.

9. Top with fresh parsley, more parm, & a squeeze of lemon. Serve with garlic bread, rice, mashed potatoes, or pasta! Enjoy (serves 2-3)



300g mushrooms
1 tbsp olive oil
1 large diced onion
3 cloves garlic, minced
1/4 cup soy sauce or tamari
2 tbsp tomato paste
2 tbsp rice vinegar
1 tbsp maple syrup
1/2 cup water
1 tbsp cornstarch
1/4 cup sesame seeds


1. Cook the mushrooms in a saucepan for 8-10 minutes, then drain and rinse. Meanwhile, heat the olive oil in a different pan and cook the onion and garlic for 5-7 minutes, until softened.

2 Make the sauce by whisking together the soy sauce, tomato paste, rice vinegar and maple syrup.

3. In a different bowl, mix the cornstarch and water. Add the mushrooms to the pan with the onion, stir, then add the sauce and cornstarch slurry.

4. When the sauce thickens, add the sesame seeds. Enjoy