Roasted golden and red beets with mixed baby greens in lime and oil

A simple, but colorful side salad. The greens shown here are a mix of spinach, chard, bok choy, and kale, but use what you like. Add some black lentils, white beans or chick peas and sun-dried tomatoes or cubed tofu and chopped walnuts for lunch or a light dinner.


For the beets
1T cooking oil
1/4t coarse sea salt
1 cup golden beets in 1/2″ cubes
1 cup red beets in 1/2″ cubes
2 cups baby greens

For the dressing
1T olive oil
1/4t coarse sea salt
2t lime juice
1T black sesame seeds
Coarse sea salt and black pepper to taste

Optional: 1T nutritional yeast


Preheat the oven to 400F. Peel and cube the beets, toss them in the cooking oil and sea salt. In a roasting pan, roast the beets for about 20-30 minutes until they are lightly fork tender but still firm, turning periodically.
Ovens vary; use the colour and texture of the beets as a guide. When done, Remove the beets from the oven and let stand to cool about 15 minutes.

When the beets are cool, whisk the olive oil, sea salt and lime juice. Add the beets to the greens in a large bowl.
Dress and toss until well coated. Sprinkle with sesame seeds and nutritional yeast if you’ll be using it. Season to taste and serve.



Tamari, chili, and nori popcorn

A light snack seasoned with toasted sesame oil, nutritional yeast and sea salt.


1/2 cup popcorn (I use blue)
2T plant-only margarine, melted
1/4t toasted sesame oil
1/2T tamari
1t red Thai chili paste (or similar/to taste)
2T nutritional yeast
1T toasted nori flakes
Sea salt and black pepper to taste


Pop the popcorn either by stove top method or using a popper. For the stove top version, use a frying pan with a lid and around 2T canola or avocado oil depending on the size of the pan. Heat the oil on medium high. Add 2-3 kernels when the pan is warm, cover and wait for them to pop. Add the remaining kernels in a single layer, cover and pop. Shake the pan once they start to pop in earnest, and remove from heat once the they start to slow down.

Pour the popcorn into a bowl when it has settled.Melt the margarine and whisk with the sesame oil, chili and tamari. Mix in the nutritional yeast. Pour over the popcorn (or down the sides of the bowl, if you want more even coverage). Toss thoroughly and garnish with nori flakes, sea salt and black pepper to taste.

Tamari and masala-spiced French lentils and amaranth

Served with with roasted kale, cabbage and red onion this make a light lunch or a good savoury breakfast.


1 cup water
1/4 cup amaranth
3T French lentils
1 ‘sprig’ dried kombu, about 2″
1T tamari
1T cooking oil
1T garam masala
2T nutritional yeast
Sea salt and black pepper to taste

For the vegetables
1T cooking oil
1/4t coarse sea salt
1 scallion, minced
1 cup green cabbaged, shredded (I use coleslaw mix)
1/2 cup red onion, thinly sliced
1/2 cup green kale, coarsely chopped
Sea salt and black pepper to taste


Start the amaranth and lentils, then make the vegetables. In a small pan with a lid, bring the water to a boil. Add the amaranth, lentils and kombu. Cover, reduce heat to low and simmer 30 minutes or until the lentils are soft, stirring occasionally.

While the amaranth cooks, make the vegetables. Preheat the oven to 450F. Toss the vegetables in the oil and sea salt. In a lightly oiled roasting pan, roast for 20-30 minutes turning occasionally, until the vegetables are lightly browned. Ovens vary; use the colour and texture of the vegetables as a guide.

When the lentils are soft, remove the kombu. Add the tamari, cooking oil and masala to the amaranth and cook another 5 minutes. Remove from heat, add the nutritional yeast and stir to combine. Let stand 10 minutes to cool.

When the vegetables are done, season both the amaranth and the vegetables to taste. Plate the amaranth and lentils in a small even circle. Add the vegetables to the middle and enjoy!

Sweet potato, chick pea, and sea vegetable hash with kale, sauerkraut and balsamic vinegar, tomato catsup

A fairly straightforward hash — in spite of the ingredients list — baked with sesame and curry spices, topped with kale stir-fried in tamari and mustard, garnished with some sauerkraut, black sesame seeds, and a simple tomato, balsamic vinegar catsup. This recipe easily doubles.


For the dressing
1 scallion, minced
1/2T fresh garlic, minced
1T sesame seed butter
1T tamari
1T pickle or sauerkraut vinegar (pickle vinegar pefered for the spices)
1T cold water
1/2t coconut sugar
1T nutritional yeast
1/2T curry powder
1/4t red Thai chili
Sea salt and black pepper to taste

For the hash
1 cup sweet potato, peeled, 1/3″ dice
1 cup yellow potatoes, scrubbed, 1/3″ dice
1/2 cup cooked chick peas (1)
1T warm water
1/2T nori flakes
1/2t purple dulse flakes
1T nutritional yeast
Sea salt and black pepper to taste

For the kale
1 cup green kale, stemmed and chopped
1/2t prepared mustard (I use a brown mustard)
1/2T tamari
1T nutritional yeast
Sea salt and black pepper to taste

For the garnish
1T passata (or tomato puree)
1t balsamic vinegar
Sea salt and black pepper to taste
1/2t black sesame seeds
2T sauerkraut (I use unpastuerized)

Optional: add 1/2t agave nectar, 1/4t garlic and/or onion powder to the catsup for a more traditional catsup taste.


Make the dressing for the hash first, then the potatoes and chick peas, the kale and the garnish.

Preheat the oven to 375F. Whisk together the ingredients for the dressing and season to taste. Let the dressing stand while the oven warms up. Prepare the sweet and yellow potatoes. Using a fork, mash the chick peas with the warm water, dulse, nori, and nutritional yeast. Season to taste. Toss the potatoes in the dressing until well-coated. Toss the chick peas with the potatoes and mix thoroughly.

Add the hash to a 5″ – 6″ tart ceramic plate (or similar glass or ceramic baking dish). Pack the hash tightly with a spoon. Bake for 20-30 minutes until the potatoes are fork tender and lightly browned. They should have formed a light crust. When the hash is done, remove from the oven and let it stand 5 minutes to cool and setup.

While the hash cools, make the kale and catsup. Whisk the tamari and mustard. Add the mixture to a frying pan on high heat. Add the kale and stir fry until the kale is lightly wilted (about 2-3 minutes). Remove from heat, toss with the nutritional yeast, and season to taste. Whisk the passata and balsamic vinegar together for the catsup and season to taste.

Run the flat of a knife around the interior edge of the hash to loosen it from the tart plate. Carefully turn out the hash onto a plate (it may be a bit crumbly). Season to taste. Add the kale. Garnish with sauerkraut, black sesame seeds, and catsup, and enjoy!

  1. If you make the chick peas from scratch for this dish, about 1/4 scant cup will yield slightly more than 1/2 cup cooked, which will be fine. I slow cook mine in larger batches with kombu so that I have them on hand.

Amaranth with sun-dried tomatoes, kale and chick peas


A rich breakfast dish or a light lunch with lots of colour and flavour.


For the amaranth
1/4 cup amaranth
3/4 cup water
2T sun-dried tomatoes, finely chopped (dehydrated, not
the jarred kind)
1/2T fresh garlic, minced
1/4t turmeric (or more to taste — I use 1/2t)
1T nutritional yeast
1T cashew butter

For the chick peas
1/2 cup cooked chick peas
1/2T curry powder
1/4t red Thai chili (or similar and/or to taste)
1/2T tamari
2t cooking oil
Sea salt and red or black pepper to taste

For the kale
1t cooking oil
1/4t coarse sea salt
1 cup green kale, stemmed and chopped
1 scallion, minced (2″-3″ green reserved for garnish)
1T nutritional yeast
Sea salt to taste


First, start the amaranth, then roast the chick peas and kale. In a small sauce pan with a lid, bring the water to a boil. Add the amaranth, cover, reduce heat to low and simmer for approximately 20 minutes, or until the amaranth has formed a sticky consistency. Stir frequently

Add the remainder of the ingredients except the cashew butter and nutritional yeast and stir to combine. Cook another 3 minutes and remove from heat. Add the cashew butter and yeast. Stir to combine. Let cool a few minutes.

At about the 10 minute mark, start the chick peas and the kale. Preheat the oven to 450F. Whisk the curry, tamari, and red chili, and toss the chick peas to fully coat. Toss the chopped kale in the oil, sea salt and scallions.

Add both the chick peas and the kale (separately) to a roasting pan or baking sheet and roast for about 8-10 minutes — until the chick peas are lightly dry but not chalky and the kale is a vibrant green. Be careful not to overcook; remove either if it becomes ready. When done, toss the kale with the nutritional yeast. Season the chick peas, kale and amaranth to taste.

To plate make a small circle of amaranth, add the kale, the chick peas, garnish with the scallions, and serve.

Dark chocolate shake with cashew butter and baby kale

The baby kale makes for a sweeter, softer texture that matches the smoothness of the shake overall.


3 small frozen bananas (about 2 cups)
1 cup unsweetened plant milk
1 cup cold water
3T cocoa powder (I use a fairly traded, Dutch -processed brand)
1T cashew butter
1 cup loose baby kale
1/2t vanilla extract
Sweeten to taste with dates, agave nectar, maple syrup, or stevia.

Optional: 1t powdered maca. Trade the kale for a little arugula and some chili for a spicy chocolate version.


Blend everything together until smooth and creamy. Sweeten to taste and enjoy!

Red pepper and pineapple salsa

A simple, mild but full-flavored salsa. Shown here with slow-cooked tofu, fresh baby greens and brown rice.


1 cup red pepper
1 1/4 cup fresh pineapple
1/2 cup tomato
1/4 cup onion (I use finely chopped scallion)
1t minced garlic
1t lime juice
Sea salt to taste

Optional: Grill the red pepper and pineapple, add fresh cilantro, mint, minced green or poblano pepper, add more tomato or tomatillo, cayenne, habanero or jalapeño pepper — whatever you like to round out the flavours.


Seed, core, and mince the red pepper. Mince the pineapple. Seed, cored and finely chop the tomato. Finely chop the onion. Add the options you like. Add the sea salt and let sit a few minutes for the flavours to mingle. I like mine a little chunky, but you can either dice for something chunkier or pulse blend for something smoother.

Sweet potatoes with green beans and red pepper

A simple, but filling side dish that relies on the flavour and texture contrasts of its primary ingredients to produce a rich and visually vibrant dish. Shown here with balsamic battered tofu breaded, oven roasted and served with a light sesame and turmeric sauce.


3 cups sweet potatoes, 3/4″ dice
2 1/2 cups green beans
1 large red pepper (about 1 1/2 cups), 1/4″ slices
2T cooking oil
1/4t coarse sea salt
2T nutritional yeast
Coarse sea salt and black pepper to taste

Optional: Garlic, ginger, scallion, jalapeno pepper, chili powder, or curry spices will all add flavor to this dish. Add walnuts, sauteed mushrooms, black eyed peas, or lentils for a filing lunch. Toss with spinach or other baby greens for a richly flavoured salad.


Preheat the oven to 450F. Peel and dice the sweet potato. Trim the ends of the green beans. Core, seed and slice the red pepper length-wise.

Toss the vegetables in the oil and sea salt, then roast in a shallow roasting pan or baking sheet with sides until the sweet potatoes are fork tender and very lightly browned. Expect 30-45 minutes. Oven vary; use the texture and colour of the sweet potato as a guide.

When done, remove from heat. Let stand 5 minutes to cool. Toss with the nutritional yeast, season to taste, and serve

Crispy maitake mushroom poor boy with roasted kale and spicy sesame remoulade

A spicy, crispy and filling sandwich with a fluffy, freshly baked whole wheat bun. It’s important to use fresh maitake for this, and there’s no real substitute mushroom for this particular method.


For the bun
1 1/4 cup whole wheat bread flour
1/2 warm water
1/2T yeast
1/2T balsamic vinegar
A pinch sea salt
1/4t coarse yellow corn meal

Optional: I add 1t herbes de Provence, rubbed. Unbleached flour will give you an even fluffier bun, but at a cost to the flavour and nutrition of the dish.

For the mushrooms
1 cup fresh maitake mushrooms, hand torn into about 1/2″
to 1″ pieces
1T tamari
1T maple syrup
1t prepared brown mustard
1t green nori flakes
1/2T fresh garlic, minced
1/2t fresh ginger, grated and minced
A pinch sea salt

Optional: Whisk 1T cooking oil with the tamari and maple syrup for a richer flavour and a crispier texture.

For the breading
1/4 cup unsweetened plant milk
1/4 cup whole wheat flour
1/4 cup coarse yellow corn meal
1T smoked paprika powder
1/2T dried bay leaf, freshly ground
1t celery salt
1t dulse flakes
1/2t dried onion powder
1/4t crushed red chilis (or to taste)
1/4t black pepper, freshly ground
1/4t white pepper, freshly ground
1/4t dried, ground turmeric
1/4t dried, ground allspice
A pinch dried, ground nutmeg
A pinch dried, ground cloves
Coarse sea salt and additional pepper to taste

Optional: Add a pinch of cardamom if you have it.

For the kale
1 cup curly green kale, stemmed and coarsely chopped
1T nutritional yeast
Coarse sea salt to taste

For the remoulade
2T sesame seed butter (as opposed to tahini — I use a fairly traded brand)
1T unsweetened soy milk
1T white pickling vinegar (or to taste)
1t lemon juice
1/2T fresh garlic, minced
1/4t coarse sea salt
2T tomato passata (or tomato puree)
1T sriracha (or similar or to taste)
Coarse sea salt to taste

Optional: Use 2T sriracha and 1T tomato passata for something spicier. Use cashew butter for a slightly darker colour and sweeter taste.


Start the mushrooms, then the bun, then the remoulade.

Whisk the tamari, mustard and spices for the mushrooms and toss to coat. Cover and let stand at room temperature while you make the dough for the bun. Toss periodically.

Add the flour and sea salt to a small bowl. Mix the yeast and the warm water (be sure to follow the directions for your yeast regarding temperature). Let the yeast proof for about 5 minutes. Add the water and vinegar to the flour. Stir to combine until the dough forms.

On a floured board, knead until a smooth elastic dough forms and then knead for at least another 15 minutes.Kneading is important to the fluffiness of the bun. Cover with a warm, wet tea towel and let rise for at least an hour, periodically punching the dough down.

When the dough is ready, roll it out to an 8″ cylinder. Let the bun rise, very lightly covered with the tea towel for another 15 minutes. Preheat the oven to 500F. Heat is important to the fluffiness of the bun.

Sprinkle the corn meal onto a baking sheet. Add the dough carefully to the baking sheet and bake on the middle rack for approximately 12-18 minutes or until the dough is lightly browned. Ovens vary; use the temperature and texture of the
dough as a guide. When done, remove the bun from heat and cool on a wire rack.

While the bun cools, make the remoulade. Mix the sesame seed butter, lemon juice, garlic, and vinegar until the sesame is smooth and fluffy. You can also blend the ingredients in a small food processor if you prefer. Add the remaining ingredients for the remoulade and and mix until smooth. Cover and let stand for the flavours to mix until you’re ready to finish the dish.

With the bread cooling and the remoulade ready, mix the dry ingredients for the breading. For the mushrooms, you can use either a baking sheet lined with parchment paper, a silicone baking sheet if you have one, or you can always use
a lightly oiled, warmed baking sheet. If you’ll be using parchment paper, reduce the oven heat to 425F (or the temperature your paper is rated to). Otherwise, reduce to 450F. Preheat the oven accordingly.

Toss the mushrooms in the plant milk until well coated. Toss the mushrooms in the dry spice mixture until well coated. Let stand 5 minutes. Pour the remaining plant milk evenly over the mushrooms. Toss until almost all of the breading coats the mushrooms. Pack if necessary. Let stand 5 minutes. Add the breaded mushrooms in a smooth even layer to the baking sheet.

Bake until the mushrooms are crispy but not dry. Expect about 20 – 30 minutes depending on the method and your oven. Use the colour and texture as a guide. Add the kale at the 10 minute mark and roast with the mushrooms. The kale will be done when it’s soft and a vibrant green. Remove the kale separately if it finishes more quickly.

When the mushrooms are done, remove from heat. Toss the kale with the nutritional yeast. Slice the bun carefully. Season the mushrooms, remoulade, and kale to taste. Spread about 1T remoulade on the bottom of the bun. Add the kale in a smooth, even layer. Pack down into the bun. Add the mushrooms. Add the remaining remoulade on top.
Add the top of the bun, and push down lightly, and serve.

Jicama, zucchini, and carrot noodle bowl with peanut sauce

Sweet and spicy, with dulse, nori, and sun-dried tomatoes, this is a light but flavourful dish. This makes a small bowl for 4 or a larger one for 2. You’ll need a mandoline or spiralizer to cut the noodles.


For the dressing
2T sun-dried tomatoes (dehydrated, not jarred)
1 ‘sprig’ dried kombu, about 1″
3T warm but not hot water
2T unsweetened, unsalted peanut butter
1T red miso
1T lemon juice

For the noodles
2 cups jicama, peeled and spiral cut
1 1/2 cups zucchini, trimmed and spiral cut
1 cup carrots, trimmed and spiral cut
2 scallions, minced (3″ – 4″ reserved for garnish)
1T fresh garlic, minced
1t fresh ginger, grated and minced
1/4t dried red chilis
Coarse sea salt and chili to taste

For the garnish
Scallion green sliced on an angle (as above)
2t nori flakes
1t purple dulse flakes

Optional: Add some fresh greens, shredded cabbage and/or diced tomato for additional nutrition.


Soak the sun-dried tomatoes and kombu together for 30 minutes, stirring occasionally. While the tomatoes and kombu soak, spiral cut the jicama, carrots and zucchini, and then let the noodles dry in a clean tea towel.

After 30 minutes, remove and discard the kombu but not the soaking water. Remove, squeeze, and mince the sun-dried tomatoes. Whisk the rest of the dressing ingredients with the remaining water.

Pat the noodles dry. Garnish with the dressing, scallions and sea vegetables. Season to taste and serve.