Photo taken by: Lyncara Beshirs.

A different non messy version of sloppy joes!

What you’ll need:

• 1 package of tempeh.
• handful of cherry tomatoes sliced in halves.
• 1/2 onion chopped.
• 1 large orange bell pepper chopped.
• 4 minced garlic cloves.
• 1/2 cup tomato sauce.
• 2 TBSP splenda brown sugar.
• 1/2 TSP chili powder.
• 1/4 TSP black pepper.
• 1/2 cup water.Pita bread.
• Greek olives.
• Greek strained yogurt.

1. In a sauce pan on medium, saute pepper in 1 TBSP olive oil for five minutes until soft.
2. Add the tempeh and saute until brown using a little soy sauce to brown them faster.
3. Once brown, add onions, garlic, cherry tomatoes, and cook until wilted.
4. Then mix together tomato sauce, brown sugar, chili powder, black pepper, and water.
5. After the sauce starts to boil, reduce heat for 5 minutes then remove from burner.
6. Toast some pita bread, then cut in half and fill the ingredients inside. I added green scallions, greek olives, and instead of sour cream I used greek strained yogurt mixed with chili powder.

Photo Taken By: Lyncara Beshirs.

What better way to celebrate Earth Day by having raw vegan food, raw Kombucha drink, and the fresh cool breeze of the lake while hiking up a tall beautiful hill. Ahh yes, I celebrate you earth!

What you’ll need:

Wraps:

• 8 large leaves of lettuce, red or green leaf, romaine, or butterhead.
• 2 carrots, shredded.
• 1/2 beet, shredded.
• 1 cucumber, peeled, seeded, cut in half and then into long strips.
• 1/2 cup minced fresh cilantro.
• 1/4 cup fresh cinnamon mint leaves.
• 1 cup sprouts, such as sunflower, clover, mustard.
• Optional other ingredients: sliced avocado, shredded jicama, thinly sliced apple or pear, green onion, sliced celery, tomato wedges.

Sauce:

• 2 cups fresh pineapple, skin and core removed, chopped.
• 1 to 2 red or green hot chilies.
• 2 tablespoons nama shoyu or regular soy sauce if you REALLY cant find nama shoyu.
• 1 to 2 tablespoons lime juice or raw apple cider vinegar.
• 1/4 teaspoon himalayan sea salt.

Wraps:

1. Take all the ingredients mix together in a large bowl.
2. Take lettuce leafs and take bout 2 spoonfuls of mix and place into the fold of the leaf. Serve like tacos on a plate and drizzle lime juice and cracked pepper on top of wraps.

Sauce:

1. Blend everything together on high speed for 20 seconds. Serve immediately or chill in an airtight container in the refrigerator.

Photo taken by: Lyncara Beshirs.

What you’ll need:

• 1 tablespoon plus 3 teaspoons olive oil.
• 2 1/2 cups chopped red bell peppers.
• 1 1/2 cups chopped onions.
• 1 cup thinly sliced carrot.
• 1 tablespoon minced garlic.
• 8 ounces yellow crookneck squash, trimmed, cut into 1/2-inch pieces.
  
• 4 ounces green beans, cut into 2-inch pieces.
  
• 1 tablespoon ground cumin.
• 2 teaspoons purchased harissa paste or 1/2 teaspoon dried crushed red pepper.
  
• 1 28-ounce can diced tomatoes in juice.
• 1 15-ounce can cannellini (white kidney beans), rinsed, drained.
  
• 1/2 cup chopped fresh basil.
• 1/2 cup millet.
• 2 cups water.
• 1/2 cup fresh breadcrumbs made from French bread or panko bread crumbs.
  

Harissa Paste:

• 12 to 15 dried red chili peppers.
• 3 or 4 cloves garlic.
• 1 teaspoon salt, or to taste.
• 1 teaspoon ground cumin (optional).
• 1/2 teaspoon ground coriander seeds (optional).
• 1/2 teaspoon ground caraway seeds (optional).
• 2 to 3 teaspoons lemon juice.
• olive oil.

1. Remove the seeds from the dried chili peppers and place them in a bowl. Cover them with very hot water and leave to soften for 30 minutes to an hour.
2. Drain the chili peppers, and gently squeeze out excess water with a paper towel. Using a mortar and pestle (or a blender or mini food processor) grind the chili peppers, garlic, salt and spices to a paste. Add the lemon juice and just enough olive oil to moisten the harissa, or add additional olive oil to thin it.
3. Store unused harissa in an airtight container in the fridge. For long storage, lightly top the harissa with a little oil before covering.

Cassoulet:

1. Heat 1 tablespoon oil in heavy large pot over medium heat. Add bell peppers, onions, carrot and garlic and sauté until tender, about 15 minutes. Add squash, green beans, cumin and harissa paste and stir 1 minute. Add tomatoes with juices and bring to boil. Reduce heat to medium and cook until mixture thickens slightly, stirring occasionally, about 12 minutes. Mix in cannellini and 1/4 cup basil. Transfer mixture to 13x9x2-inch glass baking dish. (Can be made 1 day ahead. Cover and chill.).
   
2. Heat 1 teaspoon oil in medium nonstick skillet over medium heat. Add millet and stir until light golden, about 5 minutes. Add 2 cups water and bring to boil. Reduce heat to medium, cover and cook until millet is tender and liquid is almost absorbed, about 20 minutes. Drain millet. Transfer to bowl and cool. Mix in breadcrumbs and remaining 2 teaspoons oil.
   
3. Preheat oven to 350°F. Sprinkle millet mixture evenly over vegetables in baking dish. Bake until vegetables are heated through and topping begins to crisp, about 35 minutes. Sprinkle remaining 1/4 cup basil around edges and serve.
   

Photo Taken By: Lyncara Beshirs.

Very filling and Creamy Delicious!

What you’ll need:

• 1 small butternut squash (about 2 1/2 pounds), split lengthwise, seeds removed.
• 1/2 cup extra-virgin olive oil.
• Himalayan salt and freshly ground black pepper.
• 2 thyme sprigs.
• 2 cloves garlic.
• 1 medium onion, finely sliced (about 1 1/2 cups).
• 3 Shallots, thinly sliced.
• 1 1/2 quarts fresh carrot juice with a spiced juice mix.
• 1/4 cup chopped parsley or cilantro (optional).
• Toasted butternut squash seeds (optional).
• Cayenne Pepper to taste.

1. Adjust oven rack to upper middle position and preheat oven to 375°F. Coat squash halves with 2 tablespoons olive oil and season with salt and pepper. Place on a rimmed baking sheet lined with aluminum foil with cut side facing up. Place garlic clove and thyme sprig in each seed hollow. Roast until completely tender and lightly browned in spots, about 1 hour total. Remove from oven and allow to cool slightly. Discard thyme and carefully scrape flesh away from skin. Discard skin.
2. Meanwhile, heat 2 more tablespoons olive oil in a large sauce pan over medium-high heat until shimmering. Add onions and cook, stirring frequently, until completely tender and lightly browned, about 15 minutes total. Add cooked squash flesh along with garlic cloves. Stir to combine. Add carrot juice and just enough water to submerge everything. Bring to a boil then remove from heat.
3. Transfer soup to a blender (if necessary, work in two batches). Start blender and slowly increase speed to high. With blender running, slowly drizzle in remaining olive oil. Continue blending until completely smooth and creamy. Season to taste with salt and pepper.
4. Reheat soup until simmering and serve immediately, garnishing with additional extra-virgin olive oil, chopped parsley, toasted squash seeds, and toasted baguette drizzled with extra-virgin olive oil.

Photo Taken By: Lyncara Beshirs.

I remember last time I made a recipe stating “The cheap, healthiest, meal you’ll know” well even though it certainly was healthy and cheap, I would say now it is one of the most cheap, healthy ways of eating. I recently ran out of money and had to get a least $20-$25 worth of food to last me a week before I got paid. So, this is the recipe I came up with.

What you’ll need:

• 1 or 2 cups of frozen “Birds Eye Normandy Blend” veggies, steamed. (This will last you a week if you do at least 2 cups a day).
• 1 cup of raw brussels sprouts or frozen brussels sprouts, chopped in halves (buy a big enough bag to last a week).
• 1 cup of “J-M Fresh: Mushrooms Baby Portabella 8 oz” or any type of mushroom (Again, get enough to last you a week).
• Heaping handful of extra firm tofu, cubed.
• 1 cup or 2 of bagged cooking spinach.
• 1 TBSP of “45 oz Smart Balance Light Buttery Spread with Flaxseed oil).
• 1 medium size lemon, juiced and strained. (get enough to last you a week).
• Garlic powder with parsley flakes.
• Freshly ground pepper.

1. First take your frozen veggies and steam them until desired texture.
2. While veggies are being steamed, in a medium sauce pan, melt the butter with lemon, garlic, and pepper and stir until fully mixed and melted.
3. Place the spinach, tofu, mushrooms, sprouts and place in the pan then mix together well.
4. By this time the veggies should be steamed. Place them with the rest of the ingredients in the pan. Cover, and let it steam for 15-20 minutes.
5. Serve either with rice or have by itself.

Photo Taken By: Lyncara Beshirs.

I remember having a vegan Moussaka with cinnamon and nutmeg on top, soooo delicious I had to make this all over again but without it being vegan.

What you’ll need:

• Either 1 pound eggplant, sliced.
• 4 ounces whole green lentils.
• 2 1/2 cups vegetable stock.
• 1 bay leaf.
• 3 TBSP olive oil.
• 1 onion sliced, 1 clove garlic crushed, and garlic powder with parsley for extra taste.
• 8 ounces of mushrooms, sliced.
• 14 ounce can chickpeas, rinsed and drained.
• 14 ounce can chopped tomatoes.
• 2 TBSP tomato paste.
• 2 TSP dried Herbes De Provence.
• 1 1/4 cups plain yogurt.
• 3 eggs.
• 1/2 cups grated aged Cheddar cheese
• Pinch of nutmeg and cinnamon.
• Salt and freshly ground black pepper
• Sprigs of fresh flat leaf parsley, to garnish.

1. Sprinkle the eggplant slices with salt and place in a colander.
2. Cover and place a weight on top. Let sit for a t least 30 minutes, to allow the bitter juices to be extracted.
3. Place lentils, stock, and a bay leaf in a saucepan, cover, bring to a boil and simmer for about 20 minutes, until the lentils are just tender but not mushy.
4. Drain thoroughly and keep warm.
5. Heat 1 TBSP of the oil in a large saucepan, add the onion and garlic and cook,stirring for 5 minutes.
6. Stir in the lentils, mushrooms, chickpeas, tomato paste, herbs, and 3 TBSP either water or more veggie stock.
7. Bring to a boil, cover and simmer gently for 10 minutes, stirring occasionally.
8. Preheat oven to 350F.
9. Rinse the eggplant slices, drain and pat dry. 
10. Heat the remaining oil in a frying pan and cook the slices in batches for 3-4 minutes, turning once so both sides are browned.
11. Season the lentil mixture with salt and pepper.
12. Arrange a layer of eggplant slices in the bottom of a large shallow ovenproof dish or roasting pan, then spoon a layer of the lentil mixture on top.
13. Continue the layers until all the eggplant slices and lentil mixture are used up.
14. Beat the yogurt, eggs, black pepper together and pour the mixture over the vegetables.
15. Sprinkle generously with grated Cheddar cheese with nutmeg and cinnamon and bake for about 45 minutes, until the topping is golden brown and bubbling.
16. Serve immediately with fresh parsley as garnish on top.

Photo Taken By: Lyncara Beshirs.

What you’ll need:

• 1 pound (about 2 medium) zucchini.
• 1 teaspoon salt.
• 10 sprigs fresh flat-leaf parsley, stems removed and leaves finely chopped.
• 1 medium clove garlic, minced.
• 1/4 teaspoon freshly ground pepper.
• 2 large eggs, lightly beaten.
• 1/2 cup all-purpose flour.
• 2 to 4 TBSP olive oil.

1. Using the large holes of a box grater, grate zucchini into a medium bowl. Add the salt, lemon zest, chopped parsley, garlic, pepper, and eggs. Mix well to combine. Slowly add flour, stirring so no lumps form.
2. Heat 2 tablespoons olive oil in a large saute pan over medium-high heat until the oil sizzles when you drop a small amount of zucchini mixture into the pan. Carefully drop about 2 tablespoons zucchini mixture into pan; repeat, spacing fritters a few inches apart.
3. Cook fritters until golden, 2 to 3 minutes. Lower heat to medium. Turn fritters, and continue cooking until golden, 2 to 3 minutes more. Transfer fritters to a plate; set aside in a warm place. Cook remaining zucchini mixture, adding more oil to pan if necessary.
4. Serve with a yogurt type of dipping sauce.

Photo taken by: Lyncara Beshirs.

This is a very quick and simple recipe without the frying involved!

What you’ll need:

• 1 15-oz can chickpeas, drained and rinsed.

• 1/2 cup tomato sauce.

• 2 garlic cloves, chopped.

• 2 Tbsp. chopped parsley or cilantro.

• 1 tsp. lemon juice.

• 1 tsp. ground cumin.

• 1/2 tsp. chili powder.

• 1/4 tsp. salt.

1. Blend all ingredients in a food processor until creamy and smooth.

2. Microwave for 40 seconds, just to warm it up a little.

3. Serve as a dip or make your own taco shell bowl and serve this on top!

4. Thats it so simple and the flavors pop!

Photo Taken By: Lyncara Beshirs.

Great easy cooking for Thanksgiving Day.

What you’ll need:

Stuffing:

• 10 cups 1/2 inch bread cubes from 1 lb firm wh wheat or other sandwich bread.
• 2 Tbsp + 1 Tbsp olive oil.
• 1 Tbsp minced fresh garlic (2 - 3 cloves).
• 1 cup finely chopped onion.
• 1 1/2 cups finely chopped celery.
• 1/2 cup minced fresh parsley.
• 1 tsp dried rubbed sage leaf.
• 1 tsp dried thyme leaf.
• 1/2 tsp black pepper.
• 2 - 3 cups vegetable stock.

Cranberry Sauce:

• 1 cup sugar or stevia.
• 1 cup water.
• 1 (16 ounce) bag of fresh cranberries.
• 1 cup chopped apple.
• 1 cup chopped walnuts.
• 1/2 cup raisins.
• 1/2 orange, juiced.
• 1/2 lemon, juiced.
• 1 TSP cinnamon.
• 1 TSP of nutmeg.

Stuffing:

1. Preheat oven to 400 degrees. Oil a large shallow casserole dish.
2. Toast bread cubes in a large baking sheet in the oven until golden brown. Set aside in a large bowl.
3. Turn oven down to 350 degrees F.
4. Heat 2 Tbsp olive oil in a large skillet on medium heat. Sauté onions, garlic, and celery until soft.
5. Using a rubber spatula, transfer the veggie mixture to the bowl of bread crumbs.
6. Add parsley, sage, thyme, optional salt, and pepper.
7. Stir until until everything is well mixed.
8. Add 2 cups vegetable stock, and stir until it is absorbed. Add more stock as needed so that the mixture is moist and clumping together, but not soggy.
9. Bake in a covered shallow casserole or baking dish for 25 minutes.
10. Uncover and bake another 15 minutes to form a crusty top.

Sauce:

1. Combine the sugar and water in a large saucepan and bring to a boil.

Photo Taken By: Lyncara Beshirs.

I hardly ever get a falafel sandwich so I decided to make my own with delicious pumpkin hummus, made from fresh pie pumpkins that I also decided at the last minute to make for the sandwich rather than regular hummus.

What you’ll need:

Hummus:

• 1 Pie Pumpkin, cut in half and roasted.
• 6 cloves garlic.
• 1 3/4 Cups mashed pumpkin or canned.
• 1/4 Cup fresh cilantro.
• 1/4 cup fresh lime juice.
• 1/4 cup of organic roasted unsalted tahini.
• 2 TBSP of olive oil.
• 3 TSP Cumin.
• 1 TSP Kosher salt.
• 1 TSP of Chipotle Chili Powder.

Falafel Sandwich:

• Chickpeas – 1-15 ounce can, roasted in oven.
• 1 small white onion.
• 1 large handful of fresh parsley.
• 1 small handful of fresh cilantro.
• 3 cloves of garlic.
• 1 egg.
• 1 TSP of cumin.
• 1/4 TSP Paprika.
• 1 TSP of Kosher salt.
• 1 TSP of fresh lemon juice.
• 1 TSP of baking powder.
• 1 TBSP of olive oil.
• 1/4 Cup of Unbleached All Purpose Flour.

Pumpkin:

1. Preheat oven to 375 F.
2. First cut your pie pumpkin in half and scrape the inside of the pumpkin seeds and strings out entirely as much as you can.
3. Take olive oil and rub the inside with olive oil and places halves in a baking tray turned down so the inside of the pumpkin will roast.
4. Bake until your able to easily poke your fork into the pumpkin, set aside and let it cool for a few minutes.
5. Once cool, scrape the inside out into a medium size bowl and mash with a potato masher until all lumps of pumpkin are smooth and well blended.

Hummus:

1. Put garlic cloves into a food processor and pulsa until chop fine.
2. Add the pumpkin, cilantro, lime juice, tahini, oil, cumin, salt, chipotle chili powder and blend until smooth.
3. Transfer to a bowl, cover, and place in freezer for 25-30 minutes to set thickness fast.

Falafel:

1. Preheat oven to 400 F.
2. Rroast your chickpeas first for 15minutes then place a side until ready for the processor.
3. Start by adding all the ingredients to a food processor. pulse several times until the batter is all combined.
4. Now using a mini-scoop, form little balls and place them on a baking tray. Bake for 20-25 minutes.

Sandwich:

1. Slice a red onion, chop a tomato, and wash some mixed greens.
2. Start by cutting the top 1/3 of the pita pocket off. Microwave the pita for about 20 seconds.  Carefully open the pocket without breaking it.
3. Take a butter knife and smootly spread hummus on the inside of pita pockets.
4. Add the mixed greens, 2 pieces of falafel, and red onions and top with tomatoes.
5. Finish it off with 2 more pieces of falafel, some mixed greens, and tomatoes.