St. George

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.


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.

Spaghetti Squash Garbanzo

1 spaghetti squash cooked ahead of time*Speghetti Squash Garbanzo
1 onion, chopped
2 cups sliced mushrooms, cremini or white button
3 cloves garlic, minced
1 t crushed red pepper flakes
1 14 oz. can crushed tomatoes
10 oz. fresh spinach or kale chopped
1 T Italian seasoning
1 6 oz. can tomato paste
3 cups cooked garbanzo beans
1 cup cooked wheat berries (page 29)
3 T Sesame Parmesan
Sea salt

*Bake spaghetti squash in 350 degree oven for one hour or until soft. Sauté onion, mushrooms, and garlic in 1/4 cup water over medium-high heat for 2 – 3 minutes. Add red pepper flakes, chopped tomatoes, and greens. Cook until tender, adding more water if needed. Add Italian seasoning, tomato paste, beans, and wheat berries. Cook additional 5 minutes. Stir in Sesame Parmesan and salt to taste. To prepare squash, cut lengthwise, remove seeds and scoop out flesh, and spread evenly on a platter. Cover with bean mixture. Garnish with Sesame Parmesan.

Chickpea Quinoa Salad with Kale

1 cup quinoaSummer Chic Pea Salad with Kale
2 cups chopped kale
1 avocado, divided
Juice from 2 lemons and 1 lime
1 red bell pepper, chopped
1 cucumber, cut in 1/4 inch cubes
2 cups grape tomatoes cut in half
1 cup fresh corn
2 cups cooked chickpeas
1/2 cup finely chopped red onion
1/2 cup finely chopped parsley
1 clove garlic, minced
1 avocado, cubed
Sea salt

Bring 2 cups water to boil. Add quinoa, reduce heat to low and cook until tender, about 15 minutes. Let cool before adding to salad. To speed up the cooling process, spread out on a small baking pan and place in freezer for 5 minutes.

Place chopped kale in a large salad bowl. Massage kale with 1/4 of the avocado and lemon juice until tender. Add remaining ingredients and toss. Salt to taste.


Mediterranean Kale Salad

Mediterranean Kale SaladFresh basil and vine-ripened tomatoes are key ingredients in this absolutely delicious Mediterranean Kale Salad recipe. It’s satisfying and filling on it’s own and would also be great accompanying your Memorial Day barbecue. 

3/4 cup millet or quinoa, uncooked
4 – 5 oz. kale, finely chopped (about 4 cups)
1 14 oz. can black olives, chopped
1/3 cup fresh lemon juice
1 cup tightly packed basil leaves, finely chopped
1 red bell pepper, finely chopped
1 cup finely chopped red onion
3 medium tomatoes, chopped
2 cups cooked white navy, great northern, or kidney beans
2 cups raw corn
3 T balsamic vinegar
Sea salt

Boil 1 1/2 cups water in a medium saucepan. Add grain, reduce heat to low, and simmer until tender, about 20 minutes. Let cool.

Place kale in a large bowl. Add olives and lemon juice to kale. Using your hands, massage kale, olives and lemon very well until the kale is bright green and tender.

Mix in remaining ingredients. Add more lemon juice or balsamic vinegar if needed. Salt to taste.

Spring Asparagus Soup

Spring Asparagus Soup

This Spring Asparagus Soup is wonderfully fresh and lite. It would go great with one of my patties or sandwiches found here.

Recipe from Whole Food American Favorites






1 pound fresh asparagus
1 small onion, chopped
4 white button mushrooms, sliced
2 1/2 cups water
1/4 cup raw cashews
1 tablespoon tahini
1 teaspoon onion powder
1/4 teaspoon garlic powder
Sea salt
1 tablespoon lemon juice

Snip off tough ends of asparagus, then cut stalks in half.

Place in a saucepan with the onion, mushrooms, and cup water. Steam until tender.

Blend cashews with 1 cup water until smooth. Add cooked vegetables to the blender jar with remaining ingredients and blend. Leave a little bit chunky or blend smooth. Salt to taste.

Smothered BBQ Mushroom Patty

Make your next barbeque a healthy one with this meatless patty smothered in barbecue sauce with onions and mushrooms. They’re great served open-face on a slice of sprouted whole wheat bread with a spread of avocado and topped with lettuce for an extra nutritional punch!

2 onions, divided
4 cups cremini mushrooms, dividedBBQ-Mushroom-Burger-300x225
2 or 3 cups of Blender BBQ sauce
2 1/2 cups cooked garbanzo beans
1 cup rolled oats
1 tablespoon prepared mustard
1 teaspoon each: chili powder, cumin, onion powder
1/2 teaspoon garlic powder
1/2 teaspoon liquid smoke
1/4 teaspoon black pepper

Heat the oven to 350 F.

Chop half of one onion and place in mixing bowl. Thinly slice remaining onion and place in medium sauté pan.

Finely chop 1 cup mushrooms and add to mixing bowl. Slice remaining mushrooms and add to sauté pan.

Mash together chopped onion, chopped mushrooms, 1/2 cup BBQ sauce, and remaining ingredients with a pastry cutter or fork until mixture holds together.

Measure 1/2 cup portions and form into patties. Place on cookie sheet lined with parchment paper and bake at 350 F for 30 minutes. Flip and bake an additional 5 minutes.

While patties are baking, sauté sliced mushrooms and onions in 1/4 cup water over medium-high heat until they start to soften. Reduce heat to medium, cover, and cook until patties are done. Check periodically and add water if needed.

When they are soft and tender, stir in desired amount of BBQ Sauce. Serve BBQ onions and mushrooms on top of patties.

Vegan Pumpkin Chocolate Chip Muffins

Pumpkin Chocolate Chip MuffinsThese vegan pumpkin muffins with chocolate chips are decadent enough for a Halloween treat and healthy enough for breakfast. And they just happen to be gluten-free as well.

Servings: 10 muffins

1 cup pitted dates soaked in 1/2 cup water for at least 4 hours
1 1/2 cups canned pumpkin
1/2 cup raw pecans
1 cup oats
1/2 cup millet flour (1/3 cup whole millet ground)
2 tablespoons dark brown sugar (optional for extra sweet)
2 teaspoons cinnamon
2 teaspoons ginger
2 teaspoons baking powder
1 teaspoons baking soda
1 tablespoons apple cider vinegar
1 teaspoon vanilla
1/3 cup mini chocolate chips

Grind dates, water from soaking, pumpkin, and pecans in a food processor. Add oats, millet flour, sugar, spices, baking powder, baking soda, vinegar, and vanilla. Process to a dough-like consistency. Mix in chocolate chips. Fill muffin tins and bake for 15 to 17 minutes.

“Where’s the Beef?” Stew

This recipe is adapted from a recipe by Cathy Fisher of For me this recipe was missing greens and beans. So I add green cabbage or collard greens and lentils.  It’s perfect and I love it!







2 yellow onions, chopped in ¾ inch pieces

3 ribs celery, chopped in ¾ inch pieces

3 medium carrots, sliced lengthwise and cut into ¾ inch pieces

1 ½ T finely chopped garlic

2 medium Yukon gold potatoes, cut in ¾ inch pieces

1/2 head green cabbage, cut in ¾ inch pieces or a bunch of collard greens, chopped

1 cup green lentils

2 portabella mushrooms (about ½ pound) cut into ¾ inch piece   (I used baby bella)

5 cups water

1/4 cup tomato paste

1 t dried rosemary

1 T dried Italian herb

1 T paprika

2 cups green peas (frozen)

1/2 cup fresh parsley, chopped

Ground black pepper


Sauté chopped onion in a hot pan over medium high heat until it starts to brown. Add a little water if needed to keep from burning.  Add all vegetables, lentils, water, tomato paste and rosemary. Cover and bring to a boil, reduce heat to low, and cook 10 minutes.  Add remaining dried herbs and cook until vegetables are tender. Add peas, parsley, and pepper. Cook 5 minutes.



Vegetable Pot Pie w/ Biscuit Crust

Vegetable Pot Pie

Cauliflower florets from 1 head of cauliflower, cut into large florets
2 cups water
1 medium onion, chopped
2 cloves garlic, minced
2 cups sliced, carrots
4 ribs celery, sliced
3 cups small broccoli florets
2 tablespoons dried parsley or 1/2 cup fresh
1 teaspoon dried sage
2 teaspoons dried thyme
1 red bell pepper, chopped
2 cups frozen green peas
3 tablespoons vegetarian chicken-flavored seasoning
1/4 cup sunflower seeds or cashews
1 Biscuit Crust

Heat the oven to 400 F. In large covered pot, steam cauliflower florets in 2 cups of water for 5–10 minutes or until tender. Spoon out cauliflower and 1 cup of broth into blender jar. Set aside.

In the same pot, add the remaining vegetables and herbs, stirring between additions, and cook until soft, adding a little water if needed. Blend the steamed cauliflower with the chicken-flavored seasoning and seeds or nuts until creamy. Pour over vegetables and stir well. Transfer to casserole dish. Top with prepared Biscuit Crust. Bake for 10–12 minutes.

Biscuit Crust

2 cups sifted white wheat flour
2 teaspoons baking powder
1/2 teaspoon salt
1/4 cup cashews
3/4 cup soy milk

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

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