Main Dishes

Mediterranean Lentil Salad

Vine-ripe tomatoes and fresh basil are key to making this salad amazing. It’s one of my husbands favorite summer meals. This recipe has been revised from my original recipe for “Lentil Salad” in my cookbook Whole Food Goodness.

1 cup lentils rinsed

2 1/4 cups water

2 cloves garlic minced

1 red bell pepper, chopped

1 cucumber cut in small pieces

2-3 medium tomatoes coarsely chopped

4 oz. chopped spinach

1/2 cup black olives, drained, rinsed and chopped

1/2 cup thinly slice red onion

1 cup fresh chopped basil

3 T balsamic vinegar

Fresh ground black pepper

Salt to taste

Bring water to boil. Add lentils, lower heat, and simmer for 30 minutes, until tender. Add more water if needed. Transfer to salad bowl to cool.  When cool, add remaining ingredients and mix well.

Eggplant Roll-Ups

Even meat-eaters will devour these comforting Eggplant Roll-Ups. Using thinly sliced eggplant instead of noodles is a great way to get this nutrient-dense vegetable into your diet.

2 large eggplant, sliced lengthwise 1/4 inch thick

1 medium onion finely chopped

1 medium red bell pepper chopped

2 cups chopped mushrooms

4 cloves garlic minced

2 tsp Italian style seasoning

3 Tbsp Sesame Parmesan seasoning

2 Tbsp nutrition yeast flakes

2 Tbsp balsamic vinegar

14 oz firm tofu pressed and crumbled

10 ounces baby spinach

1/2 cup chopped olives

1 large jar of oil free pasta sauce

Preheat oven to 350 degrees. Arrange eggplant in a single layer on cooking sheet lined with parchment paper. Cover with a second baking sheet or aluminum foil. Bake about 20 minutes, uncover and bake an additional 5 – 10 minutes to brown and become flexible enough to easily roll.*

While eggplant is cooking, sauté bell pepper, onion, garlic and mushrooms until tender. Add seasonings, tofu and spinach. Mix well and cover until spinach is wilted. Add 1/2 cup pasta sauce and salt to taste. Mix well. Lightly cover bottom of pan with pasta sauce. Place 1/4 cup of the vegetable filling on each eggplant slice, roll and place in a baking dish. Top with pasta sauce and olives. Bake 20 minutes.

*Baked eggplant slices are delicious with hummus spread on them and rolled up. See my Whole Food Hummus recipe found here.

Better Than Meat Loaf

This recipe is from my cookbook Whole Food American Favorites. 

1/2 cup dry green lentils

1 onion, chopped

1 cup chopped mushrooms, cremini or white button

2 cloves garlic, minced

1 carrot, finely chopped

1 stalk celery, chopped

1/2 cup chopped fresh parsley

1 T dried oregano

1/2 t pepper

2 cups cooked kidney beans

1 1/2 cups rolled oats

1/2 cup chopped walnuts or pecans, raw

1 cup Blender BBQ Sauce (Page 98 in Whole Food American Favorites)

Boil 1 1/4 cups water. Add lentils, reduce heat to simmer, and cook until tender. Add more water if needed. Sauté onion, mushrooms, garlic, carrot, and celery until tender. Add herbs and pepper. Cook 3 – 4 minutes. Transfer to large mixing bowl. Add cooked lentils, kidney beans, oats, nuts, and BBQ sauce. Using a pastry cutter, mash all ingredients together until they become sticky. Don’t mash too much. You want to leave a little texture. Transfer to a loaf pan. Top with more BBQ sauce. Bake at 350 degrees for 1 hour. Let cool 10 minutes before cutting.

Thanksgiving Chic Pea Loaf

Recipe from Whole Food American Favorites

This loaf makes a great turkey replacement for your upcoming holiday feast! It could also be a great side dish in place of “stuffing.”

2 cups cooked mashed yam

1 medium onion, finely chopped

2 cups chopped mushrooms, cremini or white button

2 stalks celery, finely chopped

1 medium carrot, finely chopped

2 cloves garlic, minced

4 cups cooked chic peas (garbanzo beans)

1 cup rolled oats

1/2 cup chopped raw walnuts or pumpkin seeds

2 T organic tamari or balsamic vinegar

2 T tomato paste

1 T spicy brown mustard

1 t dried sage

1 1/2 t dried thyme

1 t dried rosemary, crushed

1/4 cup chopped fresh parsley

1 t sea salt

1/2 t black pepper

 

Bake yam at 350 degrees for 1 hour 15 minutes until soft. Set aside to cool. Saute vegetables in 1/4 cup water until tender. Transfer to large mixing bowl. Add remaining ingredients, including baked yam, and mash with a pastry cutter until the mixture becomes sticky and holds together. Press into a 9 x 13 baking pan lined with parchment paper. Bake at 375 degrees for 20 minutes. Loosely cover with aluminum foil and continue to bake an additional 25 minutes. Uncover and brown for 10 minutes. Let set for at least 20 – 30 minutes before serving.

Taco Stack

You can make a “Taco Stack” with any recipe for a taco filling but this one in particular has no beans.  It’s a great recipe for those who are in the advanced stages of a leaky gut re-introduction protocol or who have a hard time digesting beans.  If you don’t have a problem with them, be sure to include them. There are outstanding benefits from eating beans!

1 onion, chopped,

1 clove garlic, minced

2 medium tomatoes, chopped

1 bunch of kale, chopped (or other green leafy veggie)

2 cups corn

1 – 2 cups cooked brown rice

2 t chili powder

2 t cumin

Sea salt and pepper to taste

 

Saute chopped onion in a hot dry pan over medium high heat until it starts to brown. Add garlic and cook one minute. Add tomatoes and cook until juicy.  Add chopped kale and 1/2 cup water. Cover, bring to boil, then turn heat down to low. Cook 10 minutes stirring periodically adding spices half way through cooking. When kale is tender, add cooked rice and corn.  Salt and pepper to taste if needed.  Layer between steamed corn tortillas. 

 

Spicy Kale w/ Lentils and Quinoa

Not very pretty but delightfully delicious!  This was a dish I through together when I couldn’t decide what to fix for dinner.

2 cups cooked quinoa

2 cups cooked lentils

1 onion, chopped

3 cloves garlic, minced

1 cup chopped mushrooms

3 cups chopped tomatoes

8 cups chopped kale 

2 t Mrs. Dash Extra Spicy seasoning

1/4 cup pumpkin seeds, chopped

Salt to taste

 

Saute onion over medium high heat (dry, with no oil) until it starts to brown. Add garlic and cook for 1 minute. Stir in chopped mushrooms and tomatoes, lower heat to medium, cover and cook for 5 minutes until juicy. Add kale, cover, and cook until tender, adding a little water if need to keep from sticking. Stir in seasonings half way through cooking. When kale is tender, stir in cooked lentils and quinoa. Add pumpkin seeds and salt to taste.

 

 

 

Zoodles Marinara w/ Millet

Home Made Marinara

Make this sauce a day ahead so the flavors will meld and taste amazing!

1 medium onion, chopped

2 cloves garlic, minced

2 pounds vine-ripe tomatoes, chopped

1 cup chopped mushrooms

1 t oregano (use fresh if available)

1/2 cup fresh basil, chopped

 

Saute’ onion in a dry sauce pan over medium-high heat until it starts to brown. Add minced garlic and saute for 1 minute. Add mushrooms and tomatoes. Bring to boil. Lower heat to medium and cook for 1/2 hour to 1 hour over medium low heat.  The more you cook the tomatoes, the more concentrated the sauce will be. Add fresh herbs the last 10 minutes of cooking.

Cooked Millet

Bring 2 cups water to boil in a sauce pan. Add dry millet, turn heat to low, cover, and cook for 15 – 20 minutes until tender. 

Zoodles (“noodles” made with zucchini)

Spiral slice 3 medium zucchini into a large saute pan and cook over medium high heat until desired tenderness, adding a bit of water as needed to keep from sticking to the pan.

Once the “Zoodles” reach the desired tenderness, pour the marinara over the Zoodles and stir well. Mix in desired amount of cooked millet. 

Note: Cooked quinoa can be used in place of millet but I prefer the hardiness of the millet. 

 

 

 

Red Lentils w/ Cabbage and Rice

This is one of my favorite Indian dishes. It’s simple to make, although it takes about 30 – 40 minutes to get the lentil to my desired tenderness so I cook them ahead of time. Once lentils are done, everything else comes together quickly.

1 1/4 cups dry red lentils

5 cups water

1 1/2 t turmeric

2 t cumin seed

1 medium onion, chopped

2 – 4 cloves garlic, minced

1 T fresh ginger, minced (or 1 t powder)

1 – 2 jalapeno chili peppers, minced (or canned/bottled)

2 medium tomatoes, chopped

1 pounds green cabbage, coarsely grated or chopped

 

Boil water, add lentils, cover, lower heat to medium low and cook until tender. Stir in turmeric and continue to cook on low while preparing vegetables. 

Cook cumin seeds in a hot skillet for 3 – 4 minutes until fragrant. (no oil needed) Add onion and saute until it starts to brown. Add garlic and stir 2 more minutes. Add 1/2 cup water, green chilies, ginger, tomatoes and cabbage. Cook, stirring occasionally, until cabbage is very tender. Stir in cooked lentils. Serve over cooked brown rice.

 

Creamy Potato Salad

Recipe from Whole Food American Favorites

A delicious spin on traditional potato salad

Cooked Potatoes:

3 pounds red potatoes, scrubbed and cut into small chunks.

Cover with water, bring to boil, and simmer until tender.

Drain, rinse, and place in large bowl to cool.

Add:

1 bunch green onions, thinly sliced

2 cups sliced celery

2 14 oz. cans kidney beans, rinsed and drained

Dressing:

Juice from two lemons

1 T apple cider vinegar

2/3 cup water

1/4 cup raw cashews (or use sunflower seeds)

1/4 cup raw sunflower seeds

1/4 cup raw sesame seeds, un-hulled

2 t dried mustard powder

1/4 cup fresh chopped dill

1 t sea salt

 

Blend everything but the fresh dill in a powerful blender on high until smooth. Stir in fresh dill. Pour over salad and mix well. Chill and serve.

Note: For extra goodness, add chopped Bubbies naturally fermented pickles. 

Brown Rice Pea and Spinach Salad

Recipe from Whole Food American Favorites

I often get asked about plant-based protein powders. Many of them  contain rice protein, pea protein, and greens. This salad combines all of these foods in their whole-food form. A much better choice in my opinion!

1 cup short-grain brown rice

2 cups fresh or frozen peas (steam fresh peas or use them raw)

1 cup finely diced celery

1/2 cup finely diced red onion

1 red bell pepper, finely diced

2 cups baby spinach, chopped

Sweet Mustard Dressing to taste  (click to watch how to make this dressing)

Sea salt

Fresh ground pepper

 

Boil 2 cups water in a saucepan. Add rice, reduce heat, and simmer on low until tender. Let cool before adding to salad. While rice is cooking, place remaining vegetables in a large salad bowl. When rice is cool, stir into salad, add dressing, and salt and pepper to taste.

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“I’ve been using the recipes in your cookbooks. I love the Spicy pumpkin soup and your mustard potatoes…. yum! I cook up a batch of the potatoes and freeze them to use for meals for my brother. Usually potatoes get mushy in the freezer but these seem to be OK. I tried the Peppermint Patty’s and really liked them too! Thanks!”  K. Page, St. George, Utah
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“I just love your cookbooks! I’ve been gradually working towards a plant based diet since about 2012 and have used a few really good cookbooks – the happy herbivore books, the China Study Books, Engine 2 etc — which all gave me a great foundation for this approach. Your cookbooks have offered new ways of seeing some of the recipes . I’ve made a few of the deserts, some of the loafs, and breakfasts. Great use of herbs and spices, and I like the fact that the ingredients are very simple to use. ” Thanks again, Sue

Whole Food Goodness and Whole Food American Favorites contain a collection of my favorite high nutrient whole food plant based recipes. My recipes are unique in that they contain no extracted oils, minimal processed sugars, and limited processed grains. I use an abundance of leafy green vegetables, which are the healthiest foods on the planet and have the greatest power to cleanse, detoxify, and repair damaged cells and bring you greater health for life.

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