PP Tofu Ranchero

PP Tofu Ranchero.jpg

Chef: Laura Theodore, Jazzy Vegetarian

Makes: 4 servings

Prep Time: 15 min

Cook Time: 25 min

Total Time: 40 min


  • 2 large or 3 medium tomatoes, roughly chopped

  • 1 medium onion, sliced

  • 1 t dried cilantro or 1 tablespoon chopped fresh cilantro

  • ¼ t ground cumin

  • ⅛ t cayenne pepper

  • ⅛ t sea salt

  • 1 yellow or orange sweet pepper, sliced

  • 14 to 16 oz firm or extra-firm regular tofu, drained

  • 1 t turmeric

  • ¼ t regular or reduced-sodium tamari


  1. Preheat the oven to 375 degrees F. Wrap the tortillas in foil.

  2. Put the tomatoes in a blender and process until the texture resembles a chunky sauce.

  3. Put the tomatoes, onion, cilantro, cumin, cayenne pepper, and salt in a large skillet.

  4. Bring to a simmer and cook for 7 minutes over medium-low heat.

  5. Add the sweet pepper, cover, and simmer for 5 to 7 minutes. Add a bit of water if pan becomes dry.

  6. Put the tortillas in the oven and heat for 5 to 10 minutes or until they are warm.

  7. Meanwhile, combine the tofu, turmeric, tamari in a medium bowl and mash with a potato masher or large fork until the tofu resembles the color and texture of cooked scrambled eggs.

  8. In a nonstick skillet, cook the tofu mixture for 5 to 7 minutes, or until heated through, stirring frequently. Add a bit of water if pan becomes dry while you are cooking the tofu.

  9. Remove the tortillas from the oven. For each serving, place a tortilla on a large plate.

  10. Spoon one-quarter of the tofu mixture over the tortilla and then top with one-quarter of the tomato sauce.

  11. Serve immediately.


  1. For a gluten-free option, use gluten-free tortillas instead of whole-grain ones.

With her love for good food, compassion for animals and enthusiasm for great music, multi-talented author, Laura Theodore, truly is the Jazzy Vegetarian. Experience the JazzyVegetarian @,, Streaming Online Television Channel: Social Media: Youtube:

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PP BBQ Spaghetti Squash

Lauren Well Elephant BBQ Spaghetti Squash.jpg

Chef:  Lauren Bernick;
Makes:  4 servings
Prep Time:  15 minutes
Cook Time:  40 minutes
Total Time:  55 minutes


  • Spaghetti Squash (vary dramatically in size; the larger the squash the more servings and longer cook time).

  • Bottled organic BBQ Sauce (I used Annies or you can use your own PP sauce)

  • Oil Free Buns (I used Ezekiel)


  1. Preheat the oven to 375 degrees.

  2. Cut a spaghetti squash in half length-wise and scoop the seeds out.

  3. Roast the squash halves in the oven for about 40 minutes or until tender.

  4. (Squish the skin with oven mitt and if middle pushes out into “spaghetti strips” you know it’s ready)

  5. Let it cool for a few minutes before you attempt to scrape the insides out. It will still be hot so use an oven mitt.

  6. Take a fork and work the strands of squash out into a bowl or colander.

  7. Blot with paper towels to remove the excess water that naturally arises from cooking the squash.

  8. Place the spaghetti squash and BBQ sauces in a pot on the stove. (Put just enough to coat the squash, stir until sauce is heated.)

  9. Toast the buns and top with your favorite BBQ condiments such as caramelized onions and jalapenos.

  10. Enjoy!

“No one can become a well-balanced herbivore on their own...we need the support of our "herd."”  Learn more about Lauren at , and , where she shares her recipes, menus, resource and videos to help support each of us to health.

Well elephant Lauren Bernick.jpg



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PP Baked Tempeh or Tofu Marinade

Jeff Tritten Marinade and Marinated Tofu or Tempeh.jpg

Chef:  Jeff Tritten; A
Makes:  4 Servings (Enough for 1 16 oz pkg of tofu or tempeh)
Prep Time:  5 minutes (to make Marinade)  10 min each side (for marinating)
Cook Time:  45 min  
Total Time:  1 hr 10 min (Making marinade, marinating & baking)



  • 2 medium garlic cloves, minced or pressed
  • ¼ c low sodium tamari (or low sodium soy sauce or coconut aminos)
  • 1 T ginger, freshly grated
  • 1 T Dijon mustard
  • 1 t ground cumin

To flavor & marinate

  • 1 16 oz pkg Extra Firm Tofu or Tempeh



  1. Whisk all marinade ingredients together.
  2. Place in a 9 x9 or pie pan.
Jeff Tritten Marinated Baked Tofu.jpg

Tofu or Tempeh

  1. Preheat oven 300 degrees F
  2. Slice into ¼“ strips
  3. Place Tofu or Tempeh into marinade, let soak up marinade for 10 minutes, flip.
  4. Spoon the marinade over the other side of Tofu or Tempeh, let sit an additional 10 minutes.
  5. Bake in oven for 30 minutes.  
  6. Flip and bake for an additional 15 minutes.
Jeff Tritten Marinade Baked Tempeh.jpg


  1. Tofu will brown and puff up, Tempeh will brown.
  2. You can use hot-out-of-the-oven Tofu/Tempeh immediately for a sandwich.
  3. You can cool Tofu/Tempeh, and then use in a sandwich or stir fry, too.

Jeff Tritten is a respectful plant-based advocate.   He owns 'Respectful Living', a blog located at, and spends his time creating recipes, writing plant based nutritional information articles, being a small group leader for, bringing plant based nutritional information to his local community at their farmers market and senior center, and creating a healthy vegan snack line.  Also find him on,,,,

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PS The Real-Deal Veggie Burger

Jessica Meyers Real Deal Burger.jpg

Chef:  Jessica Meyers Altman;
Makes:  7
Prep Time:  15 minutes
Cook Time: 25 minutes
Total Time:  40 minutes


  • 1 c cubed sweet potato, cubed and cooked until tender (can use white potato if desired)
  • ½ c fresh or frozen peas, if frozen, thaw
  • 2 c of cauliflower cut into small florets
  • ¼ c green onions
  • 1 T garam masala
  • ½ c almond meal (can use ½ c whole almonds and grind in processor or Vitamix)
  • 3 T red onion, chopped
  • 3 T parsley or basil, minced
  • ¼ c roasted red pepper (1/2 red pepper-or use raw-if so, then add to food processor)
  • ¼ t black pepper
  • ¼ t kosher/sea salt
Jessica Meyers Real Deal Burger 2.jpg


Jessica Meyers Real Deal Burger 4.jpg
  1. Preheat oven to 400 degrees
  2. Cook the potato in boiling water until knife tender
  3. Add cauliflower to food processor and pulse until it looks rice like.  Add in potato, then peas, garam masala, salt, pepper and red onion; pulse.  Add in almond meal and check for consistency (should bind together)
  4. Stir in red pepper, green onion and parsley
  5. Line a baking sheet with parchment or use Silpat (high temp silicone sheet)
  6. Using a 1/3 c, scoop out and create burgers.  Ours made 7.  You can use the back of the measuring cup to slightly flatten the burgers.
  7. Bake for 20 minutes and then flip and cook for an additional 5-7 minutes.
  8. Serve a top a salad or on a roll/gluten free bread add a garlicky dill.  
  9. Top with a mango chutney, avocado (only if PS) or our garden fresh.
jessica Meyers Altman Real Deal Burger.jpg

Jessica Meyers Altman; Garden Fresh Foodie
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: 

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PS Portabello Bun - Wich

Chef: Patricia Ode
Makes:  One Bun – Wich
Prep Time:  One hour marinating + 5 minutes
Cook Time:  10 minutes
Total Time:  One hour 10 minutes






  • 1 portobello mushroom
  • 1/2 ripe avocado (smash w/garlic & Himalayan salt)
  • Alfalfa sprouts
  • sliced tomato
  • 1 can red kidney beans 


  1. Cut the stem off the mushroom then slice in half like a burger bun.
  2. Marinate mushroom in coconut aminos, garlic powder, and red pepper flakes.  Marinate for at least 1 hour.
  3. Saute on medium heat on each side for 3-5 minutes.
  4. Mash the avocado and mix in Himalayan salt and garlic powder.
  5. Spread avocado on bottom half of mushroom.
  6. Top the avocado with tomato, sprouts, and beans. Then place the other portobello half on top.
  7. Sprinkle red pepper flakes on top on mushroom "bun".


  1. Portobello can be eaten raw after marinated.

Patricia Ode:  Certified Plant-Based Nutritionist🌱🍌🍉Raw Foodie 🍋 Yogi 🙏 Runner 🏃🏻‍♀️Rocco 🐶 Wanderlust 🚍Purpose 💜Passion 🙌 Serve others 👫Armenian Lady.  Visit her on Facebook: and Instagram:

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PP BBQ Jackfruit Taco "Meat" w/ Dilly Slaw

Chef:  Marla Rose; Vegan Street
Makes:  4-6 Servings
Prep Time:  20 minutes (Dilly Slaw) 10 minutes (BBQ Jackfruit Taco “Meat”)
Cook Time:  35 minutes or until tender
Total Time:  1 hour 11 minutes


  • 40 oz canned jackfruit in water or brine, drained, rinsed and shredded with a fork or sharp knife

  • 1 T low sodium tamari

  • 3 cloves garlic, minced

  • ¼ t liquid smoke

  • ½ c plus 2 T of your favorite (no oil) vegan BBQ sauce, homemade/store bought, divided

  • ¼ c low sodium vegetable broth

  • 1 t cayenne powder (optional)

  • Salt & pepper to taste



  1. Prepare slaw first. In a medium bowl, combine all ingredients and stir; season to your preference.

  2. Allow to sit for 20 minutes or more to absorb the flavors and soften.


  1. Heat a large skillet over medium heat.

  2. (You will be healthy sautéing w/ water or veggie broth. To prevent sticking, put a little and let it bubble in pan.)

  3. Add the shredded jackfruit and saute, stirring often with a spatula, for about 5 minutes.

  4. Add garlic, tamari and liquid smoke, sautéing for 6 minutes.

  5. Add ½ c of BBQ sauce, vegetable broth and cayenne (if using), bring to a simmer, then lower the heat to medium low.

  6. Cook for 25-30 minutes, stirring occasionally, until softened.

  7. Add more broth by the tablespoon if mixture gets too dry.

  8. When jackfruit has reached the desired level of tenderness, add the final two tablespoons of BBQ sauce, stir through and remove from heat.

  9. Serve hot and garnish as you wish with Dilly Slaw on top!

Marla Rose and John Beske hatched the idea for the original in 1997. Vegan Street conveyed the sense of community and spirit of optimism they felt about compassionate living. Through combining their convictions about veganism with their passions for writing, communications and the arts, they began to carve out their perfect vehicle to express it with --

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PP Sloppy Joes

Chef:  Del Sroufe
Makes:  6 sandwiches
Prep Time:  30 minutes
Cook Time:  70-80 minutes (50-60 for cooking wheat berries, rest for simmering & date puree 10 minutes)
Total Time :  1 hour 20-30 minutes


  • 1 medium yellow onion, finely chopped
  • ½ green bell pepper, finely chopped
  • 1 celery stalk, finely chopped
  • 2 cloves of garlic, minced
  • 2 c cooked wheat berries (*see tip)
  • 1 15 oz can tomato puree
  • 1/3 c date puree (*recipe below)
  • 1/4 c ketchup
  • 1 T vegan Worcestershire sauce or tamari
  • 6 whole-grain hamburger buns


  1. Saute the onion, bell pepper and celery in a medium–size skillet over medium heat for 7 to 8 minutes.  Add water 1 to 2T at a time to keep the vegetables from sticking to the pan.  Add the garlic and cook for another minute.
  2. Add the cooked wheat berries, tomato puree, date puree, ketchup and Worcestershire sauce and cook, stirring occasionally, until the sauce thickens, about 10 minutes.  Season with sea salt and black pepper to taste.
  3. Place the bottom halves of each hamburger bun on a work surface and top with some of the filling.  Place the tops of the buns on the sandwiches and serve.


  1. Wheat berries can be found at natural food stores and online retailers.  To cook them, combine 2/3 c wheat berries and 21 c water in a small sauce pan.  Bring the water to a boil over medium-high heat, reduce the heat to medium, cover and cook for 50-60 minutes, until water is absorbed and the wheat berries are tender.

Date Paste Puree

Makes:  3 c
Prep Time:  5 minutes
Cook Time:  10 minutes
Total Time:  15 minutes


  • 2 c pitted dates
  • 2 c water


Combine the dates and water in a small saucepan.   Cover and cook over medium heat until the dates are tender, about 10 minutes.  Drain and reserve the cooking water.

Puree dates in a blender, adding just enough water to make a creamy consistency.  Let cool to room temperature, then store in an airtight container for up to a week.


  1. Add as little water as possible to the dates to concentrate the sweetness in the puree.  
  2. Date puree is not a 1:1 replacement for sugar and, to the newbie, may not taste as sweet.
  3. If you are trying to use this date puree instead of sugar in your favorite recipes, you may need to cut back a bit on the liquid in your recipe, and it may take a little experimentation to figure out exactly how much date puree to use.

You can use this puree in a lot of dessert recipes.  It is a great way to get your family off processed sugar.


Chef Del Sroufe teaches cooking classes at local venues like Whole Foods, Community Recreation Centers, and The Wellness Forum.   Sroufe is the author of The China Study: Quick & Easy Cookbook, The China Study Family Cookbook, Better Than Vegan, and Forks Over Knives—The Cookbook, a vegan cookbook companion to the acclaimed documentary Forks Over Knives. Learn more at

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PS Zesty Collard Burrito Wrap

Chef:  Patricia Ode
Makes:  4-6
Prep Time:  30 minutes







  • One bunch of fresh organic collards
  • Sliced tri-color bell peppers(or peppers of choice)
  • Sliced zucchini
  • Sliced cucumber
  • Sliced tomato
  • Sliced carrot
  • Chopped radish
  • Chopped green onion

For the Sun Dried Tomato Spread

In a blender

  • 1 c raw sesame seeds
  • 1 c sundried tomatoes (not kept in oil or preservatives)
  • 1/2 red bell pepper
  • Juice of one lemon
  • 2-3 garlic cloves (or as many as you like)
  • 2 c water (start here and add what you like for desired consistency)


  1. Thoroughly wash collards with your hands and scrape any blemishes off. After you have washed, lay your collard dark side down. Using a small and sharp knife, slice the vein down as level to the leaf as possible. This make for easier wrapping and eating.
  2. Blend Sun Dried Tomato Spread
  3. With the dark side of the collard still laying flat, spread Sun Dried Tomato mixture on the inside. 
  4. After slicing and chopping your veggies, add a bit of each to start forming your burrito. Layer your veggies towards one side of the wrap and not directly in the middle. Don't be afraid to add a good amount! Fill those babies up!
  5. Fold the bottom of the collard up and then start to roll. Cut in half.
  6. Enjoy!


  1. You can make your collard burrito with any filling you like! Please feel free to add or take away to suit your taste buds :) 
  2. Sprouts are always a crispy, and nutritious addition.

Patricia Ode:  Certified Plant-Based Nutritionist🌱🍌🍉Raw Foodie 🍋 Yogi 🙏 Runner 🏃🏻‍♀️Rocco 🐶 Wanderlust 🚍Purpose 💜Passion 🙌 Serve others 👫Armenian Lady.  Visit her on Facebook: and Instagram:

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PP Fabulous Beet Burgers

Chef:  Vicki Brett Gach
Makes: 8-10 beet burgers
Prep Time: 1 hour (to roast beets and onions) and simultaneously cook rice with greens
Cook Time: 25 minutes to bake beet burgers in the oven
Total Time: 1 hour and 25 minutes


  • 3 medium roasted beets (see below)*
  • 1 large roasted onion (see below)*
  • 1 c brown rice, mixed with steamed greens (see below)**
  • 1 14-ounce can black beans, drained, rinsed
  • 1/4 c balsamic vinegar
  • 1/3 c ground flaxseed meal
  • 1 t kosher salt
  • 1/2 t cumin
  • 1/2 t Creole Seasoning


  1. Preheat oven to 425 degrees.
  2. In a food processor or blender, add the beets, onion, and all other ingredients, and process until almost (but not entirely) smooth.
  3. Empty contents into a color-safe bowl, or onto a clean color-safe surface. Divide mixture evenly into 8 to 10 portions. Form each one into a flat burger-shaped patty.
  4. Place burgers on a non-stick baking sheet or oven-safe griddle.
  5. Bake for approximately 25 minutes, or until almost firm to the touch. 
  6. Remove beet burgers from oven, and serve immediately on toasted whole grain buns, along with your favorite condiments and toppings (lettuce, tomato, pickles, mustard, hummus, etc.).

*To roast the beets and onion

  1. Preheat oven to 350 degrees.
  2. Wash and trim beets. Wrap each one individually in aluminum foil.
  3. Trim and peel the onion, and wrap in foil.
  4. Place the 4 foil packets in the oven and roast for one hour. Remove from oven and allow the packets to cool, without opening.  (Roasting can be completed early in the day, or even the day before. If making ahead, refrigerate cooled vegetables until ready to use.)
  5. Once the beets have cooled, open foil packets and carefully remove and discard the thin outer skin.

*Brown rice and steamed greens

  1. For convenience, cook the greens along with your rice. The amount of greens you use is up to you!
  2. Just wash and chop your choice of fresh greens (beet greens or kale work great). 
  3. Add uncooked greens to the uncooked rice and allow both to steam together on the stove or in a rice cooker. (This combination is optional. Plain cooked brown rice is fine, too.)

Vicki Brett-Gach:  Certified Vegan Lifestyle Coach and Educator / Certified Personal Chef
Starch Solution Certified / Forks Over Knives Plant-Based Certified
Ann Arbor Vegan Kitchen, LLC
Website and Blog:

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PP "Hungry Guy" Burgers

Chef:  Laura Theodore; The Jazzy Vegetarian
Makes:  6 Burgers
Prep Time:  10 minutes
Cook Time:  32 minutes
Total Time:  42 minutes










  • 1 can (15 oz) black beans, drained and rinsed

  • 2/3 c plus 2 heaping T prepared salsa, plus more as needed (see note)

  • 3 slices whole-grain bread, torn into chunks

  • ¼ t ground cumin

  • 2/3 c rolled oats


  1. Preheat the oven to 375 degrees F. Line a large, rimmed baking pan with unbleached parchment paper.

  2. Put the black beans and salsa in a medium-sized bowl and mash using a potato masher or large fork until well combined. Put the bread chunks and cumin in a blender and process into coarse crumbs. Add the bread crumbs to the black bean mixture and stir to combine. Stir in the rolled oats and mix to combine. If the mixture seems dry, stir in another heaping tablespoon of salsa and mix to combine.

  3. Scoop up a generous ½ c of the black bean mixture and put it on the prepared pan. Form it into a burger, shaping it with clean hands, then flattening it slightly. Continue in this manner to make five more burgers (see note). Bake for 20 minutes. Flip the burgers and bake for 8 to 12 minutes, or until golden.


  1. You may use mild, medium or hot salsa in this recipe. Add 5 to 7 minutes to the baking time.

  2. Once formed, the burgers may be covered and refrigerated for 2 to 6 hours before cooking.

With her love for good food, compassion for animals and enthusiasm for great music, multi-talented author,  Laura Theodore,  truly is the Jazzy Vegetarian.  Experience the JazzyVegetarian @,,
Streaming Online Television Channel:
Social Media:,


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PS: Open Faced Tuno Melt Sandwich

Chef: Jeannie Hudkins
Makes: 2 - 3 servings
Prep time: 20 minutes
Cook time: 10 minutes (sauce) 5 minutes (broil)







  • ¼ c cashews
  • 1 ½ T lemon juice
  • 1 t rice vinegar
  • 1 T miso (or substitute Dijon mustard)
  • 1 t kelp flakes
  • ¼ c water

Sandwich Spread

  • 1 15-ounce can garbanzo beans, drained and rinsed
  • 1 celery stalk, chopped
  • 1 medium slice red onion, finely chopped
  • 10 basil leaves, chopped
  • 2 slices whole grain bread

Cheeze Sauce

  • ½ c nondairy milk
  • ¼ c nutritional yeast
  • ⅛ c ketchup (or tomato sauce)
  • 1 T cornstarch
  • ¼ t onion powder
  • ¼ t garlic powder
  • ⅛ t cumin
  • ½ t turmeric


  1. To prepare the sauce, place cashews in blender and blend until finely ground. 
  2. Add lemon juice, vinegar, miso, kelp, and ¼ cup water to the blender and blend until well combined. Transfer sauce to a bowl. 
  3. To prepare the sandwich spread, place garbanzo beans in a blender and pulse until the beans are just broken up but still flaky. Do not over blend. 
  4. Transfer beans to the bowl containing the sauce. Add the celery, red onion, and basil, and stir to combine. 
  5. Toast two (or three)  pieces of whole grain bread.
  6. Spoon the sandwich spread over the toast. Set aside.
  7. To make the cheeze: Into a saucepan, place the nondairy milk, nutritional yeast, ketchup, cornstarch, onion powder, garlic powder, cumin, and turmeric. 
  8. Whisk over low heat until thickened. 
  9. Top each sandwich with cheeze sauce. 
  10. Place sandwiches under a broiler and bake until cheeze is slightly brown. (Keep a close eye on the sandwich while broiling!)
  11. Enjoy!

Eat Like You Give a Damn: For the Animals, For Your Health, For Our Planet

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PP: Lentil "Man"wiches

Chef:  Chuck Underwood
Prep time:  15 mins
Cook time:  45 mins
Total time:  1 hour
Serves: 8 “Man”wiches




The Filling

  • ¾ c minced red bell pepper
  • ¾ c minced green bell pepper
  • 1 small russet potato - chopped fine
  • 1 c dried lentils
  • 2 c low sodium vegetable broth

The Sauce

  • 6 oz can Tomato Paste
  • ½ c water
  • ½ c light Karo corn syrup (other options:  Date paste or maple syrup)
  • ½ c white vinegar
  • 1 t onion powder
  • 1 t chili powder
  • ½ t salt
  • ½ t prepared mustard
  • ½ t vegan Worcestershire (vegan)
  • ¼ t garlic powder
  • ⅛ t allspice
  • ⅛ t red chili pepper flakes
  • ⅛ t white pepper
  • pinch of ground cloves
  • 1 bay leaf
  • 1 T Cornstarch and 1 T Water for thickener


  1. Saute peppers and potato in a little veggie broth until softened
  2. You could add a little chopped onion too
  3. Add rinsed lentils and veggie broth and heat to boiling
  4. Reduce heat and partially cover for 45 min
  5. Meanwhile prepare sauce
  6. Add paste, water, corn syrup, vinegar, seasonings, to a small sauce pan
  7. Whisk until mixed thoroughly and heat until bubbly
  8. Whisk cornstarch and a tablespoon of water to make a slurry                                                     Stir cornstarch slurry into sauce to thicken
  9. Once lentils have absorbed most of their water, stir in sauce 
  10. Continue heating to desired consistency                                                                                   Serve on whole wheat no oil bun; or brown rice

Relying on his Southern Heritage, Chuck creates those yummy comfort foods "Plant Rich Style"!  Connect Chuck Underwood at:

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PS: Soy Curl Barbeque Sandwiches

Chef:  Terri Edwards

Makes:  4 Servings
Prep Time:  10 minutes
Cook Time:  1 minute
Total Time:  11 minutes


  • 4 oz Soy Curls or Seitan Strips
  • 1 bottle of BBQ sauce (oil free your choice, or make your own)
  • One package of whole grain, oil free buns


  1. Reconstitute dried soy curls using hot water or vegetable broth.  It only takes about 10 minutes soaking, then they are ready to be used in sandwiches, stir fries or anywhere you would have used chicken strips. 
  2. OR, use seitan strips.
  3. After soaking, drain the liquid.  No need to cook.
  4. Add your favorite barbecue sauce and heat for about one minute in the microwave or stove top.  (See link below for an oil free sauce you can make yourself. 
  5. Serve on a whole grain oil free bun or bread.  We use spinach and onion as a condiment. 
  6. Enjoy!  


  1. Haven’t heard of soy curls yet?  I assumed they were highly processed, but I was wrong.  They are simply non-GMO soybeans that have been cooked to the point that they break down into strands.  Then they are dried and packaged. (they can be ordered from Butler on Amazon)
  2. They have a chewy, meaty texture and absorb the seasonings and sauces of whatever recipe in which they are used.
  3. They taste kid of bland by themselves, but once you add the flavorings for the dish they are soaked right up by the curls. 

TERRI EDWARDS is a Licensed Food for Life Instructor and Educator.  Connect with Terri at her blog & for her latest recipes and plant-based living tips. Follow her on FaceBook at (

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PP: Black Bean Burgers

Chef:  Terry Edwards
Makes:  4 servings
Prep Time:  20 minutes
Cook Time:  25 minutes
Total Time:  45 minutes


  • 1 ½ c black beans 15 oz can; (drained and rinsed) or fresh cooked
  • 1 c old fashioned oats
  • ¼ c red pepper diced
  • ¼ c onion diced
  • 3 T ketchup 
  • 1 T Braggs aminos or anchovy- free Worcestershire Sauce
  • 1 t chili powder
  • ½ t garlic powder
  • 1 t smoked paprika
  • 1 t steak seasoning dry spice
  • 1 pinch cayenne pepper (optional)


  1. Preheat oven to 350 degrees (or you can pan fry in a non-stick frying pan)
  2. In a large bowl, mash beans with a potato masher
  3. Dice red pepper and onion
  4. Add all ingredients
  5. Mix thoroughly (I use my hands and knead the ingredients together)
  6. Line baking sheet with parchment paper
  7. Form into patties
  8. Bake for 25 minutes
  9. Serve on a bun with onion, lettuce, tomato and your favorite burger condiments.  


  1. I use my Chipolte Ranch Sauce that you will find on my link below. 


TERRI EDWARDS is a Licensed Food for Life Instructor and Educator.  Connect with Terri at her blog & for her latest recipes and plant-based living tips. Follow her on FaceBook at (


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PS: Smashed Chickpea Avocado Sandwich

Chef:  Terri Edwards
Makes: 4 servings
Prep Time:  5 minutes


  • 1 15 oz can chickpeas drained and rinsed
  • 1 avocado
  • 1/4 c fresh cilantro chopped
  • 2 T green onion chopped
  • Juice from 1 lime
  • Salt & Pepper to taste


  1. In a medium bowl, using a fork or potato masher, smash the chickpeas and avocado together.
  2. Add in cilantro, green onion, and lime juice. Season with salt and pepper, to taste.
  3. Spread salad on bread and top with your favorite sandwich toppings.  


  1. I like to add fresh spinach leaves.
  2. You can also stuff the spread into an endive or other lettuce leaf and serve for a beautiful and delicious appetizer!
  3. This salad also makes a great dip.  Serve with cut up veggies, no oil crackers or pita chips.
  4. Best eaten the day it is made because it turns brown due to the avocado. 

TERRI EDWARDS is a Licensed Food for Life Instructor and Educator.  Connect with Terri at her blog & for her latest recipes and plant-based living tips. Follow her on FaceBook at (

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PS: Sloppy Cauliflower Joes

Chef:  Chuck Underwood
Makes: 6 Servings
Prep Time: 15
Cook Time: 30 minutes
Total Time: 45 minutes


Cauliflower 'Meat'

  • ½ head Cauliflower
  • 4oz Mushrooms
  • 1 c Walnuts
  • 2 T Soy Sauce

For the Sloppy Joes

  • ½ Onion, diced
  • 1 Red Bell Pepper, diced
  • 4 oz Green Chiles, diced
  • 2 c "Cauliflower Meat Mixture"
  • 15oz can Fire Roasted Tomatoes, drained
  • ¾ c Ketchup
  • 3 T Brown Sugar
  • 1 t Yellow Mustard
  • 1 t Paprika
  • ½ t Garlic Powder
  • ½ t Chili Powder
  • ½ t Red Wine Vinegar


  1. Saute onion, bell pepper, and green chilis until softened.
  2. Using a Food Processor, pulse mushrooms until finely chopped.
  3. Add chopped mushrooms to a large bowl.
  4. Repeat with the Walnuts, and then the Cauliflower
  5. Mix all 'meat' ingredients together and stir in the Soy Sauce
  6. Add 2 c of this mixture to your sautéed veggies and stir well.
  7. Store remaining Cauliflower mixture for another recipe.
  8. Add in Tomatoes, Ketchup, Brown Sugar, and all the spices and stir well
  9. Heat until thickened and serve.


Relying on his Southern Heritage, Chuck creates those yummy comfort foods "Plant Rich Style"!  Connect Chuck Underwood at:

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PP: Pulled Jackfruit

Chef:  Jessica Meyers-Altman; Garden Fresh Foodie
Makes:  6-8 Servings
Prep Time:  30 Minutes
Cook Time:  2 hours
Total Time:  2 hours & 30 Minutes




  • 3-20 oz cans of jackfruit (60 oz or 1695 grams total) rinsed, and de-seeded, (Check out video on site below)-NOT in SYRUP, either brine of water

  • 2 cans of white beans, rinsed and drained (or 4 cups)

  • 1½ c of diced red onion

  • ¾ c of tomato sauce

  • ¾ c BBQ sauce (make sure it's vegan and gluten free if needed-I used Wegmans organic BBQ sauce)

  • 1 t liquid smoke

  • 1 t molasses

  • 2 ½ c water

BBQ Spice Blend

  • 2 t garlic powder

  • 2 t smoked paprika

  • 2 t ground cumin

  • ½ t chili powder-I use a very spicy chili powder-fresh ground red chilis, if yours isn't, add more to taste.



  1. Rinse and drain jackfruit.

  2. Separate seeds (hard, bulb like portions) and core (dense portion, similar to a pineapple part of the fruit) from main fruit portions. (see video on site below)

  3. Mix BBQ spice blend ingredients and add all ingredients into a crockpot.

  4. Cook on low for 4-5 hours or on high for 2-3 hours.

  5. Alternatively, sauté onions in a hot Dutch over/pot, with 2 T water.

  6. Add remaining ingredients and simmer for 30 minutes.

  7. Serve with on a hamburger bun or grilled portabella mushroom, and oil-free coleslaw, a large fresh salad, and in-season corn on the cob for an awesome summer-time meal.


  1. A great dish to bring for meat eaters and is easy to bring along to a party because it’s crockpot style!

  2. Also, a great meal to make in the morning for a fun weeknight meal!

  3. It’s even better the next day, and great cold too!

  4. I ate it on top of a grilled portabella mushroom that I drizzled with balsamic vinegar and a light sprinkling of salt and pepper.

  5. If you're enjoying this in colder weather, serve with a baked sweet potato and a large massaged kale salad.

Jessica Meyers Altman
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: 

Jessica Meyers Altman Byline pic.jpg
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PP: Cannellini Burgers with Sundried Tomato and Basil

Home Chef:  Jean Hayes
Makes: 4-5
Prep Time: 10 min
Cook Time: 20-30 min
Total Time: 30-40 min


  • 15 oz can of low sodium or no salt added cannellini beans, reserve some of the liquid
  • ½ onion, chopped
  • 1 generous t tomato paste
  • 1 T dried oregano
  • 2-3 cloves garlic, chopped
  • 1 T nutritional yeast
  • ½ c. cooked brown rice
  • ½ c. quick cooking oats
  • 4 sun dried tomato halves, chopped
  • A small handful of fresh basil, chopped
  • A couple of shakes of crushed red pepper


  1. Place beans in food processor with garlic, oregano, tomato paste, rice, oats, red pepper, and nutritional yeast, and mix. If you don’t have a food processor, mash with potato masher or your hands.
  2. If mixture is too dry or stiff, add a small amount of the bean liquid or water.
  3. Mix in the sun dried tomatoes and basil by hand. 
  4. Form mixture into patties.
  5. Brown burgers in nonstick pan about 5 min on each side over medium high heat. Get the pan hot first before you place the burgers in. Resist the temptation to turn too quickly as they will stick. If they do stick, don’t worry, they will eventually brown. 
  6. Place the burgers in the oven or toaster oven at 350 degrees for 10-15 min to heat them through after they are browned. Use parchment paper or a silicone baking mat on a baking tray to prevent sticking.
  7. Alternately, you can bake the burgers in the oven at 350 for 10-15 min on each side until they are done to your liking. 
  8. Serve with greens and top with pasta or pizza sauce or your favorite veggies and burger toppings.
  9. Listen to your arteries sing!


  1. These are great with a side of whole grain pasta but you can also serve them on a whole grain bun with spinach and sliced tomatoes or your favorite toppings. 
  2. Resist the temptation to coat your pan with oil. Remember, Dr. Esselstyn says, "NO OIL!"

Remember to have fun with your food and enjoy!

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PP: Salad Wraps with Beans and Greens

Chef: Vicki Brett-Gach
Makes: 2 servings
Prep Time: 5 minutes
Cook Time: none
Total Time: 5 minutes




  • 2 large whole-grain tortillas
  • oil-free, tahini-free hummus or Baba Ghannouj
  • 1 c fresh spinach leaves, chopped (or other salad greens)
  • 6 leftover spears of steam-sautéed or roasted asparagus (or other cooked vegetable)
  • 1 c leftover Spiced Beans, Peppers, and Onions* (recipe below)

Spiced Beans, Peppers, and Onions

  • 1 onion, diced
  • 1 green pepper, chopped
  • 1 can black beans, rinsed and drained
  • 1 tablespoon Mexican Seasoning


  1. Spread the tortillas with a layer of hummus.
  2. Cover most of the hummus with the spinach, from one end all the way across to the other.
  3. Add the asparagus down the center of each tortilla.
  4. Spoon the Spiced Beans, Pepper, and Onions mixture over the top of each tortilla. Carefully roll the tortillas as tightly as you can.
  5. To slice, cut the wraps into halves. Line up halves, and cut each one into halves again, and serve.
  6. Steam-sauté onion and green pepper in a hot pan until tender.
  7. Add beans and seasoning, and continue to cook together until well combined, and heated through. Store in the refrigerator for preparing the wraps above.


  1. Prepare the Spiced Beans, Peppers, and Onions mixture ahead of time and store in refrigerator for wraps any day of the week.
  2. Time crunch? Just mix 1 cup of salsa with a can of drained and rinsed beans instead.

Vicki Brett-Gach is a writer, blogger, culinary instructor, Certified Personal Chef, and Certified Vegan Lifestyle Coach. Follow her blog, Ann Arbor Vegan Kitchen [] at for new recipes as soon as they are published.

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PP: BBQ Pulled Jackfruit

Chef:  Denise Kling-Pelto
Makes:  4-6 Servings
Prep Time:  5 minutes
Cook Time:  7 hours


  • 2 20 oz cans of green jackfruit in water, drained

  • 1 ½ c bbq sauce (your choice)

  • 1 onion diced

  • 1 c celery chopped

  • 1 green pepper; seeded and diced

  • 1 c sliced mushroom (mini portabellas or white button)


  1. Rinse jackfruit thoroughly

  2. Place all ingredients and mix well in a slow cooker, on 200 degree setting for 5 hours

  3. Stir a few times during the cooking process

  4. After 5 hours, using two forks, one in each hand, pull apart the fruit. I place it in a separate bowl to isolate the jackfruit and make sure I didn’t miss any of the pieces.

  5. Place jackfruit back in cooker with bbq mixture and stir thoroughly. Cook for another 2 hours.

  6. Serve on a whole grain bun or over brown rice, quinoa or millet.


  1. Make sure not to leave unseparated large chunks in the mixture.

  2. The longer you cook it, the easier it breaks down. The jackfruit that had been on the bottom of the slow cooker pulled apart more easily.

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