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                WHOLE FOOD PLANT-BASED

            RECIPES FROM FRAN'S KITCHEN

MAIN COURSES

 

Tamarind Massaman Curry From Chiang Mai, Thailand

 

We spent 9 winters in Chiang Mai, Thailand where we could walk to at least 30 different vegan restaurants. One was owned by an incredible Thai chef who shared his special curry recipe with me!

 

1/2 c tamarind sauce (found in Asian grocery stores)

1/2 c brown sugar

1/4 c tamari

1 can coconut milk

1 or 2 T massaman curry paste (also from Asian grocery)

Bite-size pieces of onion, extra firm tofu, shiitake or baby Bella mushrooms, pineapple, potatoes, and roasted peanuts.

 

Mix tamarind sauce, brown sugar, and tamari and simmer. Then add the coconut milk and curry paste. Mix well. Add remaining ingredients and simmer, stirring frequently until potatoes are tender. For those who like their curry spicier, add some Sriracha sauce. Serve over brown rice or rice noodles.

 

Luscious Lasagna Rollups 

 

Preheat oven to 375 degrees. 

 

Filling:

14 oz extra firm tofu, drained 

1/2 c fresh spinach 

1/2 c nutritional yeast 

1 T dried basil 

2 T dried oregano 

Juice of 1 lemon 

1 t garlic powder 

1 t salt

 

In a food processor, add all filling ingredients except spinach and process till smooth. Add spinach and pulse 8-10 times. 

 

1 jar of oil-free pasta sauce 

1 box of whole wheat lasagna noodles 

 

Boil pasta according to package directions and drain. Pour 1/2 jar of pasta sauce into a 9x13 baking pan. Place a spoonful of filling onto the noodle and spread to cover. Roll up and place on the sauce. Repeat till all pasta has been used.  Pour the rest of the pasta sauce over the rollups. Cover and bake for 30 minutes. Uncover and bake for an additional 15 minutes.

Easy Enchiladas From Oaxoca, Mexico

 

1 c cooked brown rice

1 c vegan fat-free refried beans

1 c salsa

1 c chopped fresh spinach

1 c black beans drained and rinsed

1/4 t onion powder

1/4 t chili powder

1/4 t cumin

6-8 tortillas

1 can red enchilada sauce

 

 

Preheat oven to 350 degrees. Place all ingredients except tortillas and enchilada sauce in a mixing bowl and mix well. Spoon a generous portion on each tortilla, roll, and place seam side down in a glass baking pan. Top with spicy enchilada sauce, cover, and bake for approximately 30 minutes.

Thailand's Drunken Noodles

 

We love noodle dishes and this is our all-time favorite! 

 

8 oz wide rice noodles 

1 small onion cut into bite-size pieces 

4 cloves garlic minced

1 T tom yum paste (purchased at the Asian grocery store)

1/2 pkg extra firm tofu cut into cubes

2 or 3 tomatoes cut into bite-size pieces 

1 head broccoli cut into florets 

1 c fresh bean sprouts 

 

Stir fry sauce:

3 T white miso

2 T rice vinegar 

3 T tamari 

3 T lime juice 

2 T brown sugar 

2 T Sriracha sauce 

 

Mix all stir fry sauce ingredients and set aside. Cook rice noodles according to package directions and drain. 

Heat large wok, stir fry onion and garlic in a little water. Add tom yum paste and mix. Add tofu and mix to coat. Add noodles, tomatoes, and broccoli. Pour stir fry sauce over all, stir and heat through. After putting in dinner plates, top with bean sprouts and serve. 

 

Note: tofu can be marinated and cooked in an air fryer before adding to a stir fry pan. 

Simple Shepherds Pie

1 pkg soy crumbles

Barbeque sauce (preferably without high fructose corn syrup)

1 pkg frozen organic corn

Approximately 2 lbs potatoes cubed with skin on, cooked, and mashed with Earth Balance spread and non-dairy milk, salt, and pepper to taste

Paprika

 

Preheat oven to 350 degrees. Spray the bottom of the casserole dish.  Cook soy crumbles in a pot adding barbeque sauce to taste.  Spread on the bottom of the casserole.  Add a layer of corn.  Cover corn with a layer of mashed potatoes.  Sprinkle top with paprika and bake for 30 minutes.

Effortless Indian Curry

 

1 jar vegan jalfrezi simmer sauce

2 potatoes cut up

1 can chickpeas drained and rinsed 

8 oz mushrooms cut up

 

Pour sauce into a pot. Add potatoes, chickpeas, and mushrooms and cook on low heat til potatoes are tender. Serve over brown rice.  So flavorful and so easy to make!

Amazing Air Fryer Japanese Tempura 

3 T flax meal

1/2 c water 

1 1/2 c panko bread crumbs (non-dairy)

1 T onion powder 

1 T garlic powder 

3 T nutritional yeast 

 

Place flax and water in a bowl and whisk. 

Place dry ingredients in another bowl and whisk. 

 

Slice all vegetables except mushrooms into similar size pieces. Preheat the air fryer to 400 degrees. Dip each vegetable in the flax mixture and then dredge in a panko mixture. Place coated vegetables in the air fryer and cook 20-25 minutes shaking from time to time. 

 

Suggested vegetables: mushrooms, zucchini, asparagus, broccoli, onions, potatoes, red pepper, tofu

 

Tempura dipping sauce:

3 T tamari 

4 T maple syrup 

1 t toasted sesame oil 

1 T rice wine vinegar 

1 green onion thinly sliced 

Israeli Baked Falafel

15 oz can chickpeas drained and rinsed 

3 cloves garlic 

1/4 medium onion 

1 c spinach 

1/4 c dried parsley 

3 T tahini 

1 T lemon juice 

1/2 t baking soda 

1/2 t ground cumin 

1 T miso

 

Preheat oven to 400 degrees. Add all ingredients to a food processor and pulse til medium course. Form into 6 - 8 Falafel balls and flatten slightly. Place on parchment-lined sheet pan and bake 25 minutes. Place under broiler for 5 minutes. Flip over and broil an additional 5 minutes.

Air Fryer Indian Pakoras

 

2 c chopped cauliflower 

1 c diced potatoes 

1 1/4 c chickpea flour 

1/2 c water

1/2 onion chopped 

1 t salt

1 clove garlic minced 

1 t curry powder 

1 t coriander 

1/2 t cayenne 

1/2 t cumin 

 

Combine all ingredients in a large bowl and set aside for 10 minutes. Preheat an air fryer to 350 degrees. Put Parchment paper on the bottom of the basket. Spoon 2 T of the mixture into the basket and flatten slightly. Repeat until the basket is full. Do not overlap. Cook 8 minutes.  Flip and cook for 8 more minutes. Transfer to paper-lined plate. 

 

 

Cauliflower Buffalo Wings 

 

1 head Cauliflower cut into florets 

1 c whole grain flour 

1 c non-dairy milk

1 T garlic powder 

1 T onion powder 

1 t salt 

Pinch of cayenne 

Panko non-dairy bread crumbs 

Hot wing sauce and/or barbecue sauce of choice 

 

Preheat oven to 450 degrees. Line baking sheet with Parchment paper. Combine flour, milk, and spices in a bowl and whisk. Coat each floret in batter, roll in breadcrumbs, and place on baking sheet. Bake for approximately 20 minutes. Place sauce in a bowl. Dip each floret in the bowl and coat well. Re-bake for another 20 minutes. 

Thai Sweet and Sour Stir Fry

Small onion chopped

4 cloves garlic minced

1/4 - 1/2 pkg extra firm organic tofu (drained, water pressed out, cut into small cubes & stir fried)

Cut up veggies of choice (carrots, green pepper, broccoli, red pepper, pea pods, green beans, etc)

1 cup fresh pineapple chunks

1 tomato cut in wedges

1/2 cup chili sauce

1/2 cup water

Light soy sauce

Cooked brown rice

 

In a stir fry pan,  cook onion and garlic in a little water or vegetable broth. Add cut-up veggies and stir fry.  Add pineapple and tomatoes.   Combine chili sauce, soy sauce, and water in a cup and pour over veggies.  Mix well. Serve hot over brown rice.

Fran's Fabulous Fajitas 

 

1/4 c red wine vinegar

1 t oregano 

1 t chili powder 

1 t garlic powder 

1 t paprika 

1 t ground cumin 

1 t sugar

1 onion sliced

1 red bell pepper sliced

Fresh mushrooms sliced

Tortillas

 

In a large bowl combine all spices and vinegar. Add veggies and toss to coat. Refrigerate for at least 30 minutes. Saute in a frying pan or wok till veggies are tender. Serve with guacamole, salsa, Spanish rice, etc. 

Bibimbop Bowl From Seoul, Korea

1/2 cucumber thinly sliced 

1/2 t rice vinegar 

1 1/4 t sesame oil 

1 c shredded carrots 

4 c baby spinach or kale 

1/2 t tamari 

2 c cooked brown rice

1 c air-fried marinated tofu 

4 oz sautéed sliced shiitake mushrooms 

Go Gochujang Korean barbecue sauce 

Sesame seeds

Chopped scallions 

 

Toss cucumber with rice vinegar, 1/4 t sesame oil, and a pinch of salt. Set aside. Heat 1/2 t sesame oil in skillet. Add carrots and cook for 2 minutes. Remove. Heat 1/2 t oil and tamari and saute spinach for 30 seconds. Place rice in a round bowl and arrange carrots, spinach, and mushrooms around the bowl. Top with tofu, sesame seeds, and scallions. Drizzle Gochujang sauce (quite spicy hot) overall and enjoy.  Makes 2 bowls.

Chili Mac Magic

 

Small onion diced 

2 cloves minced garlic 

28 oz can diced tomatoes 

15 oz can black beans drained and rinsed 

15 oz can kidney beans drained and rinsed 

15 oz can organic corn drained

1/2 c water

1 1/2 T chili powder 

1 t cumin 

1/2 T pure maple syrup 

1/2 T cocoa powder 

1/2 t salt

1/2 t smoked paprika 

1/8 t cayenne 

Soy crumbles (optional)

Cooked whole wheat macaroni

Saute onions and garlic. Add all other ingredients. Bring to a boil. Reduce heat, cover and simmer for 30 minutes. Put a few spoonfuls of cooked macaroni in a bowl and top with chili.

Italian Eggplant Parmesan From Tuscany

 

1/4 c flour

1/4 c panko bread crumbs 

1 T nutritional yeast 

1 t garlic powder 

1/4 t salt 

1/2 c unsweetened almond milk 

1 eggplant, sliced 

1 jar oil-free pasta sauce

Vegan Parmesan cheese (see recipe)

 

Preheat oven to 400 degrees. Line a baking pan with Parchment paper. Mix the first 5 ingredients in a bowl.  Pour almond milk into another bowl. Dip each eggplant slice in the milk and then into a flour mixture coating both sides. Place slices on a baking pan and bake for 30 minutes. 

Spoon some pasta sauce into a casserole dish. Place eggplant slices on the sauce. Spoon a little pasta sauce on each slice and top with some Parmesan. Repeat until all slices have been placed in casserole. Cover casserole and bake at 350 degrees for 30 minutes. 

Thai Fried Rice

2 T olive or coconut oil

2 cloves garlic minced

1 onion chopped

1 pkg frozen organic mixed vegetables, defrosted

2 cup cooked brown rice

Sriracha sauce to taste

Soy sauce to taste

1/2 c raw cashew nuts toasted

 

Sauté onions and garlic in water.  Add mixed vegetables.  When heated, add cooked rice.  Mix well and season to taste with sriracha sauce (spicy) and soy sauce.  Top each serving with cashew nuts.

 

SOUPS

 

Spicy Morrocan Lentil Soup From Casablana

 

1 yellow onion diced

1 lg carrot diced

2 t grated fresh ginger

5 or 6 cloves garlic minced

2 T curry powder

2 t garam masala

5 c vegetable broth

1 can crushed tomatoes

1/2 c green lentils

2 Yukon potatoes diced

1/2 c whole wheat orzo pasta

 

Saute onion in a little water or veg broth. Add carrots, ginger, garlic, curry powder, and garam masala. Saute for a minute or two. Add veggie broth, potatoes, and tomatoes. Mix well. Add lentils. Cover pot and simmer for 30 minutes. Add orzo in the last 5 minutes.

Marvelous Mushroom Barley Soup

 

2 onions

2 stalks celery

2 cloves garlic

2 carrots 

1 # mushrooms

1/2 cup soy sauce, tamari, or Braggs amino acid

1 c pearl barley

1/2 t salt

1/2 t garlic powder

8 c water

 

Chop onions, garlic, celery, and carrots. Slice mushrooms.  Sauté all vegetables in a little water for several minutes.  Add remaining ingredients and bring to boil.  Reduce heat, cover and simmer for 2-3 hours.  

 

LUNCHES

 

The No-Tuna Salad

 

1 can chickpeas drained and rinsed 

3 T tahini

3 T vegan low fat mayo 

1 t Dijon mustard 

1 T pure maple syrup 

1/4 c diced celery 

1 t capers drained and chopped 

Pinch of sea salt and black pepper 

 

Mash chickpeas and then add all other ingredients mixing well.

Quinoa Salad

1 cup tri-color quinoa 

Cut up veggies (carrots, green pepper, red pepper, broccoli, green beans, cucumber, celery, etc.)

Toasted sesame oil

Ume plum vinegar

 

Cook quinoa in 2 c water for 20 minutes or til water is absorbed.  Set aside to cool.  
To cooled quinoa add veggies.  Toss with a little sesame oil and plum vinegar to taste. 

 

Eggless Egg Salad

 

1 pkg extra firm organic tofu drained and crumbled

Chopped organic celery

Low-fat vegan mayo

Mustard

Salt

Celery salt

Mix ingredients together in a bowl and serve on bread or in a wrap with

lettuce and tomato.

Quick 'n Easy 3-Can Chili

 

1 can of black beans drained and rinsed

1 can kidney beans drained and rinsed

1 can organic corn drained

Salsa of your choice

 

Mix all ingredients together in a pot and heat through.  Serve with guacamole, organic corn chips, or your favorite whole grain bread.

DESSERTS

 

Bob Loves This Banana Bread

 

1 c whole wheat flour 

1 t baking powder 

1/2 t baking soda 

1 t cinnamon 

2 ripe bananas 

1/2 c unsweetened plant milk 

1/2 c pure maple syrup 

1 t vanilla extract 

1 t apple cider vinegar 

1/2 c chopped walnuts 

1/2 c vegan chocolate chips 

 

Preheat oven to 375 degrees.  Line the bottom of a loaf pan with Parchment paper. Combine all dry ingredients in a mixing bowl.  Combine bananas and all wet ingredients in a food processor and process till smooth. Pour wet into dry and stir well. Add walnuts and chocolate chips. Pour into loaf pan and bake for 50 minutes.

 

Note: I use a glass loaf pan so I don't need to use Parchment paper since the cake doesn't stick to the glass. 

Banana "Nice Cream"


4-6 ripe bananas, peeled, sliced, and frozen for several hours or more.

Place frozen banana slices in a food processor and process on high till the mixture becomes creamy.  You may have to open the top and move the mixture down once or twice.  When it looks like soft-serve ice cream, scoop it into dishes and serve or place scoops in a plastic container and freeze for later.

 

Suggested additions:

Cocoa powder

Vegan chocolate chips

Chopped walnuts

Peanut butter

Frozen berries

Maple syrup

Chocolate Sauce 

 

1/2 c cocoa powder 

1 t vanilla extract 

1/4 c + 2 T pure maple syrup 

1/4 c + 2 T plant milk

 

Mix all ingredients in a small saucepan and simmer over low heat for 2 minutes stirring constantly. 

Black Bean Brownies Surprise

 

Beans are healthy and sweets aren't!  Right? No, not when you get your beans this way!!

 

1 c rolled oats

1 can of black beans rinsed and drained 

1/4 c cocoa powder 

1/3 c turbinado cane sugar plus a little stevia powder 

1/4 c unsweetened applesauce 

1/2 c unsweetened plant milk 

1 t vanilla 

1/2 t baking powder 

1/3 c vegan chocolate chips 

1/3 c chopped raw walnuts 

 

Preheat oven to 350 degrees. 

In a food processor grind oats into flour. Add the drained beans and process till smooth. Transfer to a mixing bowl and add all remaining ingredients except nuts and chocolate chips. Mix well, add nuts and chocolate chips and combine. Pour into an 8x8 baking dish lined with parchment paper and bake for 25 minutes. Let cool before cutting into 16 squares. 

 

Note: Try to use organic beans, oats, etc. when possible. 

 

Outrageous Oatmeal Chocolate Chip Cookies

 

1 c unsweetened applesauce 

1/2 c turbinado sugar 

1 t vanilla extract 

1 3/4 c whole wheat flour 

1 T egg replacer

1 t baking soda 

1 c rolled oats 

1 c vegan chocolate chips 

 

In a large bowl combine applesauce, sugar, and vanilla. In another bowl combine flour, egg replacer, and baking soda. Stir wet and dry together. Mix in oats and chocolate chips. Drop by heaping teaspoons onto a parchment-lined baking sheet. Bake 12 minutes at 350 degrees. Makes approximately 30 cookies. 

Heavenly Chocolate Pudding

 

1 ripe medium avocado 

1/3 c plant milk 

2 T cocoa powder 

2 T maple syrup 

1/2 t vanilla extract 

 

Blend all ingredients together till smooth,  spoon into dessert dishes, and chill. Makes 2 servings. 

BREAKFASTS & BRUNCHES

 

Yummy Vegan Omelet 

 

1 c chickpea flour 

1/2 t salt

1/2 t garlic powder 

1/8 t turmeric powder 

1 c water

Salsa

 

Mix all ingredients. Pour approximately 1/3 c of batter onto a hot non-stick pan. Cook 2 minutes and then flip over. Cook 2 more minutes. Place sautéed veggies on 1/2 and fold over. Top with salsa.

 

Pecan Crusted French Toast

1 1/2 cups non-dairy milk

3 T cornstarch

1 t cinnamon

6 T whole wheat flour

1 cup finely chopped pecans

6-8 slices whole wheat bread

Maple syrup

Whisk together milk, cornstarch, cinnamon, and flour in a bowl.  Place chopped pecans on a plate. Heat a non-stick frying pan.  Dip bread in milk mixture and then press one side of bread into pecans.  Cook on both sides in a non-stick pan and transfer to a plate.  Serve with maple syrup. There probably won't be any leftovers, but if there are, it tastes great reheated.

 

Fran's Homemade Granola

 

6 cups organic rolled oats

2 cups raw nuts and seeds

½ c shredded coconut

2 tsp ground cinnamon

maple syrup

½ c golden raisins

 

Preheat oven to 300 degrees. Lightly toast oats in a large skillet. Add nuts and seeds and keep heating. Add shredded coconut and cinnamon. Keep stirring til thoroughly heated. Drizzle a little maple syrup over the mixture and toss well. Pour mixture into 8x13 baking dish and place in preheated oven for 20 minutes. Turn off the oven and leave the mixture in the oven for ½ hour. Remove from oven and stir in raisins. When the granola has cooled, transfer to the container(s).

 

 

Terrific Tofu Scramble 

 

1/4 pkg extra firm tofu drained 

8 oz black beans drained and rinsed 

1 cup fresh baby spinach 

1 cup salsa

1 t turmeric powder 

 

In a nonstick frying pan crumble the tofu. Sprinkle turmeric powder over tofu and stir. Add in beans, spinach and salsa. Heat through and serve with toast and fresh fruit. 

ETC.

Luscious Lemony Hummus

 

1 clove garlic

Juice of one lemon

15 oz can chickpeas drained and rinsed (save a little liquid before rinsing)

1 T tahini

1 t sea salt 

 

Blend all ingredients in a food processor with just enough liquid for desired consistency. 

Butternut Squash Hummus 

 

Another cooking class I took in Chiang Mai was at Morning Glory, one of our favorite vegan restaurants.  In Thailand, they grow very small pumpkins unlike what we are used to seeing here in the US. Since their pumpkins taste very much like butternut squash, I use that. This makes a great appetizer with crackers or can be served with rice.

 

1 small butternut squash steamed and mashed with 

1 T tamari 

Sriracha sauce to taste 

Sprinkle crushed roasted cashews and sesame seeds on top.

Low-Fat Vegan Mayo

1 pkg silken tofu drained 

1 T maple syrup 

1 T red wine vinegar 

1 T Dijon mustard 

1/4 t sea salt

 

Blend all ingredients in the blender till smooth. Store in refrigerator for about 2 weeks. 

Honey Mustard Salad Dressing - Oil-Free 

 

1/4 c Dijon mustard

1/4 c pure maple syrup 

2 T low-fat vegan mayo

 

Whisk all ingredients till smooth and store in the refrigerator. 

Tangy Tomato Salad Dressing - Oil-Free

 

2/3 c organic ketchup 

1/3 c water 

1/4 c pure maple syrup 

1/4 c white vinegar 

1/8 t paprika 

1/4 t black pepper 

1/4  t garlic powder 

1/4 t onion powder 

1/8 t cayenne 

Pinch of thyme

Dash of salt 

 

Combine all ingredients in a small saucepan over medium heat. Bring to a boil whisking often. Reduce heat and simmer uncovered for 5 minutes. Allow cooling before refrigerating. 

 

Simple 1,2,3 Salad Dressing - Oil-Free

 

1 T pure maple syrup 

2 T Dijon mustard 

3 T Balsamic vinegar 

 

It's as simple as 1,2,3!

Vegan Parmesan Cheez

3/4 c raw cashews 

3 T nutritional yeast 

3/4  t salt

1/4 t garlic powder 

 

Place all ingredients in a food processor and process til desired consistency. Store in refrigerator. Delicious on pasta.

Fran's Vegan  Mozzarella

 

1/2 c raw cashews soaked in boiling water for 30 minutes and drained 

1/4 c tapioca starch 

2 T nutritional yeast 

1/2 t salt 

1 t white vinegar 

1 c water (1/2 at a time)

 

Add 1/2 c water and all ingredients to a blender and blend till smooth and creamy. Add remaining water and blend. Pour contents into a small saucepan and cook over low heat for about 5 minutes stirring constantly. Mixture will become a ball of stretchy cheese. Can be refrigerated or frozen. 

Sensational Instant Pot Cheez Sauce

 

1 # white or yellow potatoes peeled and cut into cubes 

2 medium-sized carrots cut into cubes

1 c water

1/3 c nutritional yeast 

2 T fresh lemon juice 

1 t apple cider vinegar 

1 t sea salt 

1/2 t onion powder 

1/2 t garlic powder 

1/2 t mustard 

1/4 t turmeric powder

 

Place water, potatoes, and carrots in the instant pot and cook on high for 7 minutes. Allow pressure to naturally release. Transfer potatoes, carrots, and 1/2 cup of the potato water and pulse to mix. Add remaining ingredients and blend till smooth and creamy. Store in refrigerator in Mason jar. Delicious for macaroni and cheese, on baked potatoes or steamed veggies, or on pizza or cheez sandwiches. 

Incredible Air Fryer Chinese Eggrolls

 

6 vegan eggroll wrappers 

3 c shredded green cabbage

1/4 c shredded carrot 

1 1/2 t sesame oil 

2 t grated ginger 

1 clove minced garlic 

1 t soy sauce 

1/4 t black pepper 

2 green onions sliced 

4 cubes of marinated & air fried tofu (optional)

 

Add sesame oil, ginger, garlic, cabbage, and carrots to a heated frying pan. Cook 2-3 minutes till cabbage is wilted. Add green onions, soy sauce, and pepper. Stir and remove from heat. Assemble eggrolls and place in air fryer seam side down and not touching each other. Cook at 360 degrees for 7 minutes. Turn over and cook 2 minutes more.

 

Nasoya now makes vegan eggroll and wonton skins.  Directions on how to roll are on the package. 

I made 4 eggrolls last night instead of 6 and they were more like what you get in a restaurant. Also, I  air-fried some marinated tofu cubes, sliced them, and put a few slices in each roll. I  couldn't find any duck sauce without high fructose corn syrup, so I  used sweet red chili dipping sauce and it was delicious.

 

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