Kat Mendenhall holds a certification in plant-based nutrition from the T. Colin Campbell Foundation at Cornell University. She teaches how to buy organic, local ingredients and make simple recipes that are balanced, filling and nutritious. As a culinary nutrition expert from The Academy of Culinary Nutrition, she is a lifestyle coach and educator who believes in mending the world through plant-based nutrition.
- 1/2 cup raw cashews
- 1 cup water
- 1-2 garlic cloves
- 1 tablespoon lemon juice
- 1/2 teaspoon salt or more to taste
- 1 jar of mild or hot peppadew peppers
- Chives for garnish
Soak the cashews in a cup of water for at least 4 hours.
Drain the peppers and place them on a paper towel upside down to continue draining.
- Rinse and drain the cashews and add to a food processor or high-speed blender with a 1/4 cup water and process.
- When they are mostly ground up, add the garlic, salt and lemon juice and more water if necessary.
- Process for several minutes until everything is smooth and fluffy.
- Stir in herbs of choice.
- Place mixture into a zip-lock bag, cut the tip and squeeze into the peppers that have been draining on a paper towel upside down. Plate and garnish with chopped chives.
- 5-6 fresh Roma tomatoes, diced
- 3 tablespoons fresh basil leaves, chopped
- 1 tablespoon minced or fresh garlic
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- Salt & pepper to taste
- Combine all ingredients in a bowl so flavors meld.
- Serve with chips or Melba Toast.
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- 2 20oz. cans of young jackfruit in water, not brine or syrup
- 1/4 cup BBQ seasoning (2 Tbsp brown sugar + 1 tsp paprika + 1 tsp garlic powder + 1/2 tsp salt + 1/2 tsp pepper + 1/2 tsp chili powder)
- 1-2 tbsp olive oil
- 3/4 cup Annie’s BBQ Sauce or your favorite sauce
- 4-6 whole grain vegan buns
- Rinse, drain and thoroughly dry jackfruit.
- Chop off the center “core” portion of the fruit and discard.
- Place in a mixing bowl and set aside.
- Mix together BBQ seasoning and add to jackfruit. Toss to coat.
- Heat a large skillet over medium heat. Once hot, add 1-2 tbsp of olive oil and seasoned jackfruit. Toss to coat and cook for 2-3 minutes to get a bit of color.
- Add BBQ sauce and thin with enough water to make a sauce. Stir and reduce heat to low-medium; cover and cook for about 20 minutes. Remove lid and stir occasionally.
- After 20 minutes, use two forks to shred the jackfruit. Turn up heat to medium-high and cook for 2-3 more minutes to allow the jackfruit to absorb all the sauce into the shreds. Remove from heat and place a hearty portion on top of chosen bun, potato or chips. Store leftovers (if there are any) in the fridge for up to 2 days.
- 1 cup water or soy milk (or 1/2 cup of each)
- 1 cup flour (any kind of flour will work – even gluten-free!)
- 2 tsp. garlic powder
- 1 head of cauliflower, chopped into bite-size pieces
- 1 cup buffalo or hot sauce
- 1 tbsp. olive oil or melted vegan margarine
I used Frank’s Red Hot Wings Sauce in Buffalo flavor. If you don’t like spicy food, try a mild flavor like Frank’s Sweet Chili Sauce.
- Preheat oven to 450°. Combine the water and/or soy milk, flour and garlic powder in a bowl and mix well.
- Grease a shallow baking dish/pan with cooking spray or vegetable oil.
- Dip each piece of cauliflower into the flour mixture; let the excess drip off, and place it in the greased baking dish. Make sure you let the excess drip off well enough. If you don’t, you will have to to cut off the rubbery batter spills from some of the pieces after they cooked.
- Bake between 18-30 minutes.
- Mix the buffalo sauce and olive oil or vegan margarine in a small bowl.
- Pour the hot sauce mixture over the baked cauliflower and continue baking for another 5 to 8 minutes.
While this is baking, make the blue cheese dressing (see recipe further below). If you want the Buffalo bites to be crispy, waited until they cooled and then crisp them up a bit in the toaster oven on about 300º for a few minutes. Serve with Vegan Blue Cheese Dressing and celery sticks.
- 1/4 block of firm or extra firm tofu
- Dash of garlic powder
- 1 cup of vegan mayonnaise (Vegenaise)
- 1/4 cup tahini (sesame seed paste)
- Fresh lemon juice*
- Apple cider vinegar*
* Notes: Regarding the lemon juice and apple cider vinegar, you’ll have to taste as you go, adding just a teaspoon at a time until you are happy with the taste.
- In a medium size bowl, mix all ingredients, except the tofu. Mix until it has a nice, smooth consistency.
- Crumble tofu. This will be the ‘lumps’ in your dressing. Add tofu to dressing mixture and stir until combined.
- 2 lbs. potatoes
- 1 bunch kale (purple or green)
- 2 tbsp. nutritional yeast
- 2 tsp. salt
- 1/2 tsp. garlic powder
- 1 tsp. thyme
- 1/4 tsp. black pepper
- 2 tbsp. plant-based milk (almond milk, soy milk, etc.)
- 2 tbsp. cornstarch
- Scrub potatoes and cut into bite size pieces; place in a pot, and cover with water. Bring to a boil over medium-high heat and cook until tender, approximately 20 minutes.
- In the meantime, clean and remove stems from kale. Cut into finely chopped pieces.
- Once the potatoes are done, use a slotted spoon and remove from pot; set aside.
- Add the kale to the potato water and cook until soften, about 6 minutes. Remove kale from the pot with a slotted spoon and let drain.
- Mash the potatoes in a large bowl; add the kale and 1/4 cup of the potato water. Add in all the other ingredients and combine thoroughly.
- Take a spoonful of mixture and roll into a ball. Place on a parchment lined cooking sheet and continue until all of the mixture is used.
- Place in a 425 degree oven for 20 minutes, then turn over each ball on the other side and cook for an additional 20 minutes. They should be crisp on the outside and soft on the inside.
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