Plant-Based Recipes

Delicious. Easy. Nutritious.

Tomato Basil Soup, Vegan

So much tastier than canned

8 medium tomatoes, cut into large peices

1 meduim onion, diced

1/2 cup raw cashews

2 cups Vegetable broth

1 carrot, cut into large pieces

1 handful fresh basil, 

Salt and Pepper

1 Tbsp Agave necter (optional)

1 Tbsp Oil (Ghee, Coconut, Avocado

Ghee

So easy to make ahead of time A pantry staple if you ask me.

1 (or more) pounds organic unsalted butter

Cauliflower in Tomato Sauce

A favorite indian dish of mine serve over rice and you have a meal.

  • 1 large head Cauliflower chopped into bite size pieces

  • 2 cups onions chopped

  • 2 cups tomatoes chopped

  • 3 cups tomato puree

  • 1 t Onion seeds

  • ½ t turmeric

  • 1 t chopped ginger

  • Cinnamon

  • Coriander

  • Red chili

  • Cumin

  • Chili powder

  • green chilies (optional)

  • salt

Chard and apricots

Bitter and sweet combine to make an excellent dish.

  • 1 bunch chard, chopped

  • 1/2 dried apricots, finely diced

  • 1 medium sweet onion, finely diced

  • 1 Tbsp coconut oil

  • 2 Tbsp balsamic vinegar

  • Salt and pepper to taste

Green Pea Pilaf

Make as a side dish or easy main course

  • 1 cup rice

  • 1 T cumin

  • 1 T whole clove

  • A few cardamom seeds smashed

  • 2-3 bay leaves

  • 1-2 cups peas

  • saffron (optional blend it in a small amount of water before adding)

Curry Scented Mushrooms

So yummy.

  • 4 cups sliced mushrooms

  • 1 t cumin

  • green chili

  • 1 tsp ginger, peeled chopped

  • 1 sprig Cilantro

  • 1 splach lemon juice


Beet Root salad (UP style)

A simple and delicious recipes. Beets are a superfood that should be included in your diet frequently.

  • 2 beets

  • 1 tsp turmeric

  • 1/2 tsp mustard seeds

  • sprinkle sugar or succanat

  • salt

Daily Tea for Pain and inflammation

It's well known that turmeric reduces inflammation in the body (plus has tons of other benefits) but a recent study found that ginger is more effective at receiving pain than Ibuprofen.  Plus, it's good for your gut.

  • 1 tsp powdered ginger

  • 1/8 tsp turmeric powder

  • 1 tsp jaggary or honey

  • dash black pepper

Cauliflower Alfredo Sauce

My dear friend Murali shared this with me at lunch yesterday.  His version has no fat added.  Certainly, water can be used in place of the oil.
I used a whole head of cauliflower which made a ton.  Feel free to adjust the amount of ingredients you use based on the amount of cauliflower you start with.

  • 1 head cauliflower

  • 1 sweet onion

  • 2 cups mushrooms (optional)

  • 1/2 cup white wine

  • 1 T oil

  • 3 T nutritional yeast

  • 1 T dijon mustard (optional)

  • 1 t thyme

  • 1/4 t nutmeg

  • salt and pepper

Herbal infusion: clover, lavender, nettle

Herbal Infusions are a great way to add basic plant medicine to your life. This one is a favorite.  This blend of herbs reduces Vata dosha (air element) and assists monthly rhythms and menopause.  Nettles are highly nutritious supporting bone and tissue health with it's building qualities, Red clover blossoms support hormone balance and lavender helps to reduce stress and promote calm.  

  • 1/2 cup dried red clover

  • 1/4 cup lavendar

  • 1/4 cup stinging nettle

Garden Harvest Italian Rice

Delicious option from an overflowing garden

  • 1 cup brown rice

  • 1 cup garbanzo beans (or any bean that strikes your fancy)

  • 1 large zucchini, chopped into bite sized pieces

  • 1 green onion, finely chopped

  • 6 chard leaves, chopped into bite sized pieces

  • 1 handful basil, finely chopped

  • 4 tomatoes, cubed

  • 1 teaspoon ghee

  • 1 clove garlic, minced

  • 1/8 teaspoon Italian spices

  • 1 cup tomato sauce (optional)

Miso Salad Dressing

Zesty addition to your favorite veggies

  • 3 Tbsp Extra virgin Olive Oil

  • 2 Tbsp rice vinegar

  • 2 tsp miso

  • 1 tsp honey

  • 1/2 tsp sesame oil

  • 1/2 tsp soy sauce

Zucchini Burgers

Another tasty way to use the summer harvest

  • 1 pound zucchini, chopped finely

  • 1/2 large onion, chopped finely

  • 3/4 cup italian seasoned bread crumbs

  • 2 large eggs or flax egg equivalent

  • 1/4 cup nutritional yeast (or parmasean cheese)

  • 2 cloves garlic, minced

  • 1 Tbsp parsley, minced,or 1/4 teaspoon dried

  • 1 Tbsp fresh basil, minced, or 1/4 teaspoon dried

  • 1 Tbsp fresh oregano, minced or 1/4 teaspoon dried

Cucumber Dill Soup

10 minutes and you have a meal. Plus it's so tasty.

  • 4 cups water

  • 2 cups cucumbers, peeled and chopped

  • 1 cup celery

  • 1/2 avocado

  • 1 teaspoon garlic

  • 2 tablespoons olive oil

  • 2 tablespoons orange juice concentrate

  • 2 teaspoons dill

  • 2 Tablespoons yellow onion

  • 1-1/2 teaspoon salt

  • pinch cayenne

Thai Inspired Vegetable Stew

Sometimes just poking around the kitchen and trying combinations of things you happen to have on hand can produce something pretty awesome.  This recipe came about during one of those times.  May daughter even said, "This is as good as something you would order in a restaurant."

  • 2T Ghee

  • 1 large sweet onion, chopped

  • 3 cloves garlic, minced

  • ½ teaspoon Hungarian paprika (spicy)

  • 1 head cauliflower, cut into 1-2 inch pieces

  • 1 can garbanzo beans

  • 1 can coconut milk

  • 1 can fire roasted diced tomatoes

  • 4oz Thai peanut sauce

  • ¼ cup hoisin sauce

  • ½ cup cilantro, finely chopped

Chia Coconut pudding

Make the night before for an excellent breakfast

  • 2/3 cup chia seeds

  • 2 cups unsweetened almond or coconut milk

  • 1/2 teaspoon pure vanilla extract

  • 2 tablespoons currants or chopped dried figs or dates

  • 2 tablespoons unsweetened coconut flakes

Beet Ginger Smoothie

The initial reaction to raw beets is usually a wrinkled up nose.  But, once you give it a whirl, I bet you'll become quite fond of the flavor.  Plus you'll love the digestive effects.  Feel free to adjust the proportions of the ingredients to your liking.

  • 1/2 small beet, chopped

  • 1/2 lemon with pith (white part) intact

  • 1/4 inch ginger root, peeled

  • 1 1/2 cup organic apple juice

  • filtered water for desired consistency

Avacado Boat

Easy Peazy

  • I avacado

  • sea salt

Avocado Toast

Soon to be your favorite breakfast.

  • 2 slices sprouted whole grain bread

  • 1 ripe avocado

  • 1 teaspoon Extra virgin olive oil

  • 1/2 teaspoon organic lemon juice

  • salt and pepper to taste

Steel cut oats with cinnamon and fruit

A morning staple that can be prepared the night before.

  • 1/4 cup steel cut oats

  • 1 cup filtered water

  • 1/4 teaspoon cinnamon

  • 1/4 cup dried cranberries, or other fruit like bananas, prunes, raisins. 

Asian Slaw

A yummy twist on an old favorite.

  • ½ head cabbage, small chopped

  • 2 medium carrots, peeled and shredded

  • 1 ½ cup fresh pineapple cut into small bite sized pieces

  • 1 handful sliced almonds

  • 1 handful toasted sesame seeds

  • Crisp rice noodles.

  • Dressing for Asian salad

  • 2 tablespoons sesame oil

  • ½ cup rice vinegar

  • 2 tablespoons honey

  • ½ teaspoon chili sauce (siracha)

  • 1 teaspoon salt

Dosa

Gluten-free, tasty and super easy, this traditional Indian bread is amazingly versatile. Start your dosa the night before you wish to eat it.

  • 1 cup basmati rice

  • 1 cup mung dal

  • 1 T coriander (or spice of choice)

Cherry bombs

So easy and amazingly decadent.

  • 1 cup dried tart cherries

  • 1 cup Almonds

  • 8 oz Bag dark Chocolate chips

Veggie Bowl

One of my favorite go to recipes.

  • Pick a grain...rice, quinoa, teff, etc.

  • Pick a legume...black beans, Pinot beans, Garbanzo, Lentil

  • Pick a sauce or salad dressing. In my humble opinion, homemade is best.

  • Pick an herb: Cilantro, Basil, Parsley...

  • Empty out your crisper, carrots, celery, cabbage, greens, peppers, tomatoes...

Cauliflower Leek Soup

Simple and Oh so satisfying.

  • 3 tablespoons extra virgin olive oil

  • 2 large leeks, root and tough dark green tops removed, cleaned and medium chopped

  • 2 stalks celery, cleaned and medium chopped

  • 3 cloves garlic, finely chopped

  • 1 large head of cauliflower, cleaned, green stem & leaves removed and cut into 2-inch florets

  • 1 quart vegetable stock (or low sodium chicken stock if preferred*)

  • 3 cups purified water or more stock (more or less as needed)

  • 1 bay leaf

  • 1 1/2 teaspoons red wine vinegar

  • salt and pepper

  • finely chopped chives for garnish

Guacamole

Best made fresh right before serving The lemon juice prevents browning for a few hours.

  • 4 ripe avocados

  • ¼ cup red onion, finely chopped

  • ¼ cup cilantro, finely chopped

  • 1 jalapeno pepper, seeded and finely chopped

  • ¼ cup lemon juice

  • Salt and pepper

Corn Salsa

Easy and delightful. A real crowd pleaser.

  • 2 cups corn, fresh or frozen (allow to thaw)

  • ¼ cup red onion, finely chopped

  • ¼ cup cilantro, finely chopped

  • ½ cup red and yellow bell pepper, finely chopped

  • 1 jalapeno pepper, seeded and finely chopped

  • ¼ cup lemon juice

  • ¼ cup avocado oil

  • Salt and pepper

Roasted Root Veggies

So easy and so delicious, this will become a instant favorite.

  • Any root vegetable (sweet potatoes, potatoes, beets, parsnips, carrots, onions, etc

  • Squashes, Brussel sprouts, asparagus, etc

  • Olive oil

  • Salt and pepper

Vegan Garlic Smashed Potatoes w/ Mushroom Gravy

Comfort food on days when you just need to ground.

For the garlic smashed potatoes

  • 8 medium potatoes, washed and cut into 1 inch cubes

  • 2 tablespoons ghee or olive oil

  • 3 cloves garlic minced

  • ¼-1/2 cup vegetable stock

  • 4 stalks garlic chives, finely chopped


For the mushroom gravy


  • 1 pint mushrooms, sliced

  • 1 tablespoon miso

  • 1 tablespoon soy sauce

  • 2 tablespoons ghee or grapeseed oil

  • 2 tablespoons all purpose flour or 1 tablespoon corn starch

  • 1 pint vegetable broth

  • Salt and pepper to taste.

Vegan coconut Balls

Excellent for a quick energy boost or to satisfy a sweet tooth.


Wet Ingredients

  • 3/4 cup natural, unsalted creamy peanut butter*

  • 1/4 cup pure maple syrup

Dry Ingredients

  • 3/4 cup unsweetened coconut shreds or flakes

  • 3/4 cup gluten free rolled oats

  • 1/4 cup ground flaxseed

  • 1/4 cup finely chopped peanuts or desired add-ins (chocolate chips, raisins, etc.)

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