April Ashcroft

Black Bean Patty

Enjoy these delicious patties as a burger or a “stack,” topped with a spread of avocado and topped with Simple Kale SaladSimple  Quinoa Salad and garden fresh tomatoes.


2 ½ cups cooked black bean

1 cup oats

1 onion, finely chopped

2 cloves garlic, minced

1 cup chopped button mushrooms

1/4 cup bottled or canned green chilies

1 1/2 t chili powder

1 t cumin powder

1 t onion powder

1/2 t oregano

1/4 t smoked paprika

1/4 cup chopped cilantro

1 t Sea salt


Preheat oven to 350 degrees. Using a pastry cutter, mash all ingredients together until the mixture is sticky enough to hold together in a patty. Form into patties and place on a cookie sheet lined with parchment paper. Bake 25 minutes, flip and cook an additional 5 – 10 minutes. Serve on a bun with your favorite toppings or in a “stack.”

Spinach Potato Salad

1 1/2 lbs red potatoes cut in small chunks

1 tsp tarragon

2 cups fresh or frozen corn

1/2 cup sliced red onion

1 red bell pepper chopped

3 cups chopped baby spinach

1 cup Sweet Mustard Dressing

2 Tbsp prepared mustard

1/2 avocado diced

1/2 tsp Real Salt or sea salt

Fresh ground pepper


Cook potatoes in boiling water for 5–10 minutes or until potatoes are fork tender. Drain well and transfer to a large serving bowl, carefully stir in tarragon and let cool. Add remaining ingredients. Mix well and serve immediately. Serves 6–8.

Tip: Speed up cooling time of the potatoes by mixing the frozen corn to the potatoes after draining.

Chipotle Patties/Burgers

1 small onion, finely chopped

1 clove garlic, minced

1 cup chopped mushrooms, baby bella or button

2 cups cooked kidney beans

1 cup rolled oats

1 1/2 t Mrs. Dash Chipotle Seasoning

3 T tomato paste

2 T salsa

1 t oregano

1 t t thyme

1 t cumin

Preheat oven to 350 degrees. Mash all ingredients with a pastry cutter until the mixture becomes sticky and hold together. Measure out 1/2 cup portions and drop on a baking sheet lined with parchment paper. Shape into patties and bake for 25 minutes. Flip and bake an additional 10 minutes. Serve on a bun with your favorite burger toppings. Makes 7 – 8 patties.

April’s note: I love to top the patties with steamed kale or collard greens with ground up pumpkin or sunflower seeds, or mashed avocado mixed in. I grind about 2 – 4 T of seeds to one bunch of kale or collards.  A southwest quinoa salad is also great served on top of the patties.


Cauliflower Chic Pea Curry

1 head cauliflower

1 t fennel seeds

1 large onion, chopped

3 cloves garlic, minced

1 T minced ginger

1 T coriander

1 T cumin

1/4 t red chili flakes (more if you like more heat)

1 14 oz. can crushed tomatoes

2 t garam masala

Sea salt to taste

1/4 t black pepper

1/4 cup cilantro


Break cauliflower into small florets and set aside. Heat a medium sauce pan over medium high heat. Add fennel seeds and toast until fragrant, 2 – 3 minutes, stirring to keep from burning. Add onion and sauté until it starts to brown. Add garlic, ginger, coriander, cumin and red pepper flakes.  Stir for 2 minutes. Add 1/2 cup water and cauliflower florets. Cook until cauliflower is tender adding more water if needed.  Add tomatoes, garam masala, and pepper. Cook an additional 5 minutes. Stir in cilantro before serving or serve on top of individual portions as garnish. Serve over sweet potato, brown rice or other whole grain.



Vegetable Pot Pie w/ Biscuit Crust

Florets from 1 head cauliflowerVegetabale Pot Pie

2 cups water

1 medium onion, chopped

2 cloves garlic, minced

3 medium carrots, sliced

4 ribs celery, sliced

3 cups small broccoli florets

2 cups chopped mushrooms, cremini or white button

1 red bell pepper, chopped

2 T dried parsley or 1/2 cup fresh

1 t dried sage

2 t dried thyme

2 cups frozen green peas

3 T Chicken Style Seasoning (See below)

1/4 cup raw sunflower seeds

1 Biscuit Crust


In large covered pot, steam cauliflower florets in 2 cups water until tender. Spoon out cauliflower and 1 cup of broth into blender jar. Set aside. In the same pot, add 1/2 cup water, raw vegetables, and herbs. Sauté until carrots and broccoli are tender. Add more water if needed. Blend the steamed cauliflower with the Chicken Style Seasoning and seeds until creamy. Pour over vegetables, add peas, and mix well. Transfer to casserole dish. Cover with prepared Biscuit Crust. Bake at 400 degrees for 10 – 12 minutes.


Biscuit Crust

2 cups sifted white wheat flour

2 t baking powder

1/2 t sea salt

1/2 cup raw cashews

3/4 cup water


Combine flour, baking powder, and salt in large bowl and mix well. Blend cashews and water until smooth. Gradually add to dry ingredients and mix until dough forms a ball. Turn dough onto a lightly floured surface and knead for 30 seconds to form a smooth ball. Roll to 1/2 inch thick and shape as desired. Cover pot pie.


Chicken Style Seasoning   (Recipe from JoAnn Rachor, author of “Of These Ye May Freely Eat)

 1 1/3 cups nutritional yeast

3 T onion powder

3 T sea salt

1 1/2 T dried basil

1 T garlic powder

1 t dried oregano

1/2 t turmeric for color


Grind all ingredients in a coffee grinder or high-powered blender until smooth. Store seasoning in a glass jar



Can’t “Beet” it Chocolate Cake

Revised From Whole Food American Favorites

1 cup raisins soaked in 1/2 cup water

1 cup canned shredded beets

1/4 cup hemp seeds

1/4 cup sunflower seeds

10 small pitted dates

1 t vanilla

1 1/2 cups rolled oats ground to flour

1/2 cup cocoa powder

1  t baking soda

2 t baking powder

Soak raisins in the water for about an hour to soften. Blend raisins and soak water with beets, dates, seeds, and vanilla until smooth. Whisk dry ingredients together in a large mixing bowl. Mix wet ingredients into dry ingredients. Mix well, but don’t over mix. Pour into 9” round cake pan. Bake at 350 for 20 – 25 minutes. If desired, spread with Chocolate Frosting.

Chocolate Frosting

22 small pitted dates
1/3 cup walnuts or pecans, raw
1 1/4 cup water
3 T cocoa powder

Soak dates in 1 cup water for a few hours for easier blending. Blend all ingredients until smooth.


African Yam Stew

1/2 cup black riceAfrican Ya Stew

1 onion, chopped

2 cups chopped mushrooms

2 T fresh minced ginger

2 cloves garlic, minced

1 4 oz can diced green chilis

1 small bunch of kale, finely chopped

2 pounds sweet potato, cut in 1/4 inch cubes

5 cups water or broth

1 T cumin powder

1/2 t ground cinnamon

1/2 t ground coriander

1 14 oz can chopped tomatoes

1 6 oz can tomato paste

3 cups cooked garbanzo beans

1/2 cup no salt natural peanut butter

1/4 cup chopped cilantro


Boil 1 cup water, add rice, reduce heat to simmer, cover and cook until tender, 25 – 30 minutes.

Saute onion in a large soup pot until it starts to brown. Add ginger and garlic and saute for 1 minute. Add green chilies, 2 cups water, kale and sweet potato.* Cook until kale and sweet potato are tender. Add spices, tomato products and beans. Cook until heated though. Stir in peanut butter (cashew butter can be substituted), cilantro and cooked rice. 

*Since sweet potato takes longer to cook than kale, I like to cook it ahead of time and add it at the end of cooking. I often keep sweet potatoes on hand in the refrigerator to have for a snack. They are one of the highest nutrient foods and most economical. 

Garbanzo Carrot Soup

Garbanzo Carrot Soup1 onion, chopped

4 carrots, sliced

1 pound collard greens or kale, chopped

2 cups chopped mushrooms

3 cups carrot juice

4 cups garbanzo beans, divided

1/4 cup brown sesame seeds

3 – 4 T lemon juice

3 cloves garlic

1 T cumin powder

1/2 t smoked paprika


Sauté onion in 1/4 cup water for 3 – 4 minutes. Add carrots, greens and 1 cup of water. Cover and bring to boil. Reduce heat and add chopped mushrooms. Add more water if needed. Cook until vegetables are tender. Add carrot juice and continue to cook. Blend 2 cups of beans with remaining ingredients and 2 cups water until smooth. Add to soup pot along with remaining garbanzo beans. Heat through, adjust seasonings, salt to taste and serve.

Spicy Collards and Black-Eyed Pea Soup

Spicy Collards and Black Eyed Pea Soup

Adapted from Fatfree Vegan Kitchen


1 large onion, diced

2 ribs celery, diced

3 – 4 garlic cloves, minced

1 pounds collards greens with stalks, chopped

1 1/2 t thyme

2 t oregano

1 cup chopped muchrooms, cremini or white button

4 – 6 cups water or vegetable broth

1 4 oz. can diced green chilies

1 28 oz. can crushed tomatoes

2 1/2  – 3 cups cooked black-eyed peas

1 T apple cider vinegar

1/2 t Mrs. Dash Chipotle Seasoning

1/2 t smoked paprika

1/4 t black pepper


Sauté onion in a dry soup pot over medium high heat until it starts to brown. Add 1 cup water or broth, celery, garlic, collards, and thyme and oregano. Cover and cook for 5 – 10 minutes until collards begin to soften.  Add remaining ingredients including 3 – 5 more cups of water or broth depending on the desired thickness of soup.

Options: Stir in a cooked grain such as rice, millet, quinoa or wheat berries for a more filling meal.

Stirred in cashew cream or Seed Sour Cream.


Spinach and Mushroom Lasagna

10 whole wheat lasagna noodlesSpinach Mushroom Lasagna
1 eggplant
1/2 cup dry millet cooked in 1 cup water
2 T balsamic vinegar
1 T tamari soy sauce
1 small onion chopped
2 cloves garlic minced
1 pound mushrooms sliced
1 pound of fresh spinach chopped
1/4 cup raw sunflower seeds
1 tsp onion powder
1/2 tsp garlic powder
1/4 tsp nutmeg
1/4 tsp black pepper
1/2 tsp salt
1 T nutritional yeast
Juice of 1/2 a lime
1 jar fat free vegan marinara/pasta sauce
Sliced olives for garnish

Preheat oven to 350 degrees. Thinly slice eggplant and lay on cookie sheet that has been lined with parchment paper. Cover and bake for 30 minutes. Cook lasagna noodles according to package directions. In a small sauce pan boil 1 cup of water, add the millet, and cook until tender, about 20 minutes. Add balsamic vinegar, tamari, onion, and garlic to a large stock pot. Cook on medium-high for 2–3 minutes. Add sliced mushrooms and cook until soft. Add spinach and cook until wilted.

Drain the broth from the spinach mixture into a measuring cup. Add water to make 1 cup if needed. Pour liquid into a blender and add the cooked millet, sunflower seeds, seasonings and lime juice. Blend until smooth. Add this cream sauce to the spinach and mushrooms and mix well.
Ladle 1/3 of the marinara on the bottom of a 13×9 casserole dish. Layer noodles to cover bottom. Spread 1/2 the spinach mixture over noodles. Top with 1 layer of eggplant, 1/3 sauce, rest of spinach, layer of noodles, and remaining sauce. Sprinkle nutritional yeast on top and add sliced olives. Bake for 20 minutes.


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“Thank you April for your cookbook. We have been using your recipes for about 10 weeks now and I’ve lost 25 pounds. We’ve not been perfect but darn near. Best of all, I’m feeling healthier and I don’t feel deprived.” Rob - Pocatello, Idaho
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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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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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