Katie Mae

PS California Zucchini Lasagna

Katie Mae CA Style Lasagna.jpg

Chef: Katie Mae, PlantzSt.com

Makes: 6 lasagna pieces

Prep Time: 1 hr

Soak Time: For sundried tomatoes, 4 hrs

INGREDIENTS

Lasagna

  • 2 zucchinis, ends trimmed

  • 1 lg tomato, sliced ¼” thick and then cut into pieces roughly 1 x 3”

  • Fresh herbs or micro greens, for garnish

  • Sliced cherry tomatoes, for garnish

  • Freshly ground pepper to taste

Red Pepper Marinara

  • 2 med tomatoes, deseeded and chopped

  • 1 red bell pepper, deseeded and chopped

  • 1 c sun-dried tomatoes, soaked

  • 1 small shallot, minced

  • 3 T balsamic vinegar

  • ½ t red chili flakes, or more to taste

Ricotta

  • 2 c macadamia nuts, soaked for 4 hrs

  • ¼ c water

  • 2T lemon juice

  • 2 T apple cider or white balsamic vinegar

  • 2 T nutritional yeast

Pistachio Pesto

  • ¼ c green olives, pitted

  • ¼ c water

  • 2 T lemon juice

  • ½ c shelled pistachios

  • ½ t ground black pepper, or more to taste

  • 2 c fresh basil, lightly packed

  • ½ c spinach, lightly packed

DIRECTIONS

  1. Use a mandolin, with thickness adjusted to about 1/8 “, to slice the zucchini lengthwise. You want to create at least 9 slices that are 3-4” long. You can get a couple slices from a longer slice.

  2. Place a piece of parchment paper on a baking sheet and lay out the zucchini slices in a single layer. Give each slice a light sprinkle or your no-salt seasoning, and then set the tray aside to rest while you make the cheese and puree.

  3. Drain the sun-dried tomatoes, squeezing out the excess water. Place the marinara ingredients in the food processor or blender and process until smooth. Place a fine mesh strainer inside the blow, and then pour the marinara into the strainer to let excess moisture seep out. Set aside.

  4. Place the ricotta ingredients in a food processor or high-speed blender and process until smooth. Transfer to a bowl and set aside.

  5. In a food processor or blender, add the olives, water and lemon juice. Blend until creamy. Add the pistachios and pulse briefly a couple of times. Then add the basil and spinach and pulse into an even, semi-chunky consistency. Transfer to a bowl and set aside.

  6. Bring back the tray of zucchini slices. Using a paper towel, gently pat each zucchini dry, so they don’t add excess moisture to your dish when plating. Group the zucchini slices into threes.

  7. Bring back your three fillings so everything is easy to access as you make your lasagna.

  8. To assemble the lasagna: Take a group of the zucchini and lay out the largest slice to be the bottom layer. Top it with a spoonful of one of your three fillings and spread it out slightly to cover zucchini slice.

  9. Add a slice of tomato and then the next largest zucchini slice.

  10. Add a second filling and another tomato slice.

  11. Gently add the last zucchini slice and the last of the three fillings. I suggest adding less of the filling for the top layers, treating it as part of the garnish.

  12. Repeat with the remaining zucchini slice and filling. Changing the order of the fillings gives this dish a beautiful presentation. Alternatively, you could build all three stacks at once.

  13. Using a spatula (aka flipper) transfer the lasagna pieces to your individual plates. Garnish with fresh basil, microgreens, sliced cherry tomatoes, and/or freshly ground pepper.

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Katie Mae is a plant-based culinary coach, nutritionist, and the founder of The Culinary Gym. She’s on a mission to empower people to thrive on plants and shine their brightest. She’s all about making the plant-based lifestyle easy, healthy, and delicious, so that it’s joyfully sustainable. Enjoy her website PlantzSt.com.

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PP Lemon-Ginger Sweet Root Noodles

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Chef: Katie Mae, PlantzSt.com

Makes: 5 c

Prep Time: 15 min





INGREDIENTS

  • 3 oz yellow onion, sliced thinly (1/2 medium)

  • 1” fresh ginger, peeled and minced

  • 6 oz spiralized beets (1 lg)

  • 2 T lemon juice

  • 2 T apple cider vinegar

  • 2 T water

  • ¼ c diced fresh mint

DIRECTIONS

  1. In a large sauté pan or skillet over medium-high, add onions and cover,

  2. Sauté for a few minutes, stirring occasionally.

  3. In a small bowl, mix lemon juice, apple cider vinegar and water.

  4. Add ginger, beet noodles and sweet potato noodles to the pan.

  5. Pour the lemon marinade over the noodles and turn the heat to medium.

  6. Cover and sauté for 5 min, occasionally giving the noodles a gentle stir so they cook evenly.

  7. After 5 min, or once the noodles are tender to your liking, turn off the heat.

  8. Stir in fresh mint and serve warm or chilled.

TIPS

  1. I used red beets and orange sweet potatoes in this dish, but feel free to use any varieties you like. The red beet juice gave the sweet potatoes a pink color, which leads to a pretty plate of red, purple and pink noodles.

  2. You can also replace the beets and sweet potato with other starchy vegetables, such as winter squash, yams, rutabagas, turnips, carrots or parsnips.

Katie Mae Logo.docx.jpg

Katie Mae is a plant-based culinary coach, nutritionist, and the founder of The Culinary Gym. She’s on a mission to empower people to thrive on plants and shine their brightest. She’s all about making the plant-based lifestyle easy, healthy, and delicious, so that it’s joyfully sustainable. Enjoy her website PlantzSt.com.





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PP Southern Comfort Split Pea Soup

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Chef:  Katie Mae, PlantzSt.com
Makes:  4 servings
Prep Time:  5 minutes
Cook time:  55 minutes
Total Time:  1 hr

 

 

INGREDIENTS

  • 1 small onion, diced (4 oz)
  • 1 ½ c yellow spilt peas, rinsed
  • 4 c water
  • ½ T garlic granules
  • ½ T dried oregano
  • 1 t dried thyme
  • 1 t dried rosemary
  • ¾ t smoked paprika
  • ¾ t cayenne pepper (or less)
  • 1 sweet potato, chopped into 1” pieces (8 oz)
  • 1 red bell pepper, diced (4 oz)
  • ¾ c corn (optional) (4 oz)
  • ¼ c nutritional yeast
  • 4 large collar leaves, thinly sliced in ribbons (4 oz)

DIRECTIONS

Stove-top Steps

  1. Add the water and split peas to a large soup pot over medium-high heat.  
  2. Add onion, garlic granules, dried herbs and spices.
  3. Cover, bring to a boil, and then reduce the heat to low-medium.  Cook peas at a strong simmer/light boil for 45 minutes.  Stir occasionally.
  4. After 45 minutes, or when the peas are looking close to your desired consistency, add the sweet potatoes and bell pepper.  Continue to simmer until the sweet potatoes are tender when poked with a fork, about 10 minutes.
  5. Stir in the corn, nutritional yeast, and collards.  Simmer for 5 more minutes to warm everything up.  
  6. Serve warm or chilled.

Instant Pot Steps

  1. Add the split peas, water, onion, garlic granules, dried herbs and spices to the Instant Pot or another electric pressure cooker.
  2. Set the mode to manual and set the timer to 4 minutes.  Seal the lid and close the pressure valve.
  3. Once the 4 minute timer has gone off, carefully release the pressure valve, making sure your hand and fingers are not over the valve.
  4. When you can, open the pot and stir in the sweet potato, bell pepper, corn, and nutritional yeast.  
  5. Then, add the collards, but just let them rest on the top of the soup.
  6. Close the lid again and make sure the pressure valve is closed.  Cancel the previous settings and then turn on manual mode.  Set the timer for 1 minute.
  7. When the timer goes off, carefully release the pressure and open the pot as soon as you’re able to, to prevent overcooking.  Let the soup cool for 5 minutes before serving.

TIPS

  1. The water amount depends on the cooking method, how long it cooks for and how thick you want your soup.  On the stove-top, I use 6 c of water, but in the pressure cooker I only use 4 c.
  2. The longer you cook for the split peas and sweet potato, the creamier they’re going to be.  If you want a creamier soup, adjust the time up accordingly.
  3. When using the Instant Pot, if you find the sweet potatoes are not fully cooked when you open the Instant Pot for a second time, repeat steps 5 and 6.
  4. If you like a little more heat, after serving, feel free to drizzle your favorite hot sauce over your soup.
  5. I also like to sprinkle on a little extra nutritional yeast.

Katie Mae, founder of Plantz St Culinary Gym, uses her culinary talents and endless vitality to help others thrive on fresh, colorful plants.  Creating delicious recipes, interactive classes and private coaching in sunny California; she champions a wholesome, plant-based diet in all of her works.   Find her free e-book and wonderful recipes on PlantzSt.com.

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PP Smokey Beans & Quinoa Stuffed Peppers

Katie Mae Smoky Beans & Peppers.jpg

Chef:  Katie Mae, PlantzSt.com
Makes:  4 servings
Prep Time:  15 minutes
Cook Time:  45 minutes
Total Time:  1 hour

INGREDIENTS

  • ½ small onion, diced (3oz)
  • 2 cloves garlic, minced
  • 1 T chili powder
  • ½ - 1 t smoked paprika or liquid smoke
  • 1 c uncooked quinoa (6oz)
  • 1 c water
  • 15 oz fire-roasted tomatoes, no salt added
  • 2 c cooked black beans (12 oz)
  • 3 T nutritional yeast
  • 5 c baby spinach (2.5)
  • 4 large red, yellow or orange bell peppers

DIRECTIONS

  1. Cut tops off peppers and discard the seeds.  Feel free to save the tops and roast them with the dish.
  2. Add the onions, garlic, and spices to a medium sauce pan over medium-high heat.  Dry-sauté for a few minutes, stirring occasionally.
  3. Preheat the oven to 375 degrees F.  Line a baking dish or rimmed baking sheet with parchment paper.
  4. Add the quinoa, water, and fire-roasted tomatoes and cover with a lid.  Bring the water to a boil, and then reduce the heat to low.  Simmer for 15 minutes, or until the liquid is absorbed and the quinoa is fluffy.
  5. Transfer the quinoa to a large mixing bowl.  Add the black beans, nutritional yeast, and spinach.  Mix well.
  6. Generously stuff the peppers with quinoa mixture until all peppers are full.  Place the tops back on the peppers and then cover the dish with foil.
  7. Bake for 30 minutes covered.  Then remove the foil and increase heat to 400 degrees F. 
  8. Bake for 15 minutes, or until peppers are soft and slightly golden brown.  For softer peppers, bake for an extra 5 to 10 minutes.

TIPS

  1. Parboil the peppers in boiling water for 5 minutes to cut the cooking time in half.To parboil:  and the peppers to a large pot of boiling water and cook for 3 to 5 minutes.  Drain and rinse in cold water; set aside.
  2. Red, orange, or yellow bell peppers are the best choice for this recipe, because they are sweeter than green bell peppers.
     

Katie Mae, founder of Plantz St Culinary Gym, uses her culinary talents and endless vitality to help others thrive on fresh, colorful plants.  Creating delicious recipes, interactive classes and private coaching in sunny California; she champions a wholesome, plant-based diet in all of her works.   Find her free e-book and wonderful recipes on PlantzSt.com.

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PS or PP: Roasted Cauliflower Salad

Chef:  Katie Mae
Makes:  6 servings
Prep Time:  20 minutes
Cook Time:  20 minutes
Total Time: 40 minutes

INGREDIENTS

Roasted Vegetables

  • 2 heads of cauliflower, cut into florets
  • ¼ c water or low-sodium vegetable broth or water
  • 1 T no-salt seasoning 
  • 3 medium carrots, chopped
  • 1 red onion, chopped
  • ¼ c fresh Italian parsley; chopped

Lemon Tahini Dressing

  • 3 lemons, juiced (about ½ c)
  • ½ c water or low-sodium vegetable broth
  • ½ c white sesame seeds (or ¼ cup tahini) (Substitute cannellini beans for PP)
  • 1 T rice vinegar
  • ½ T garlic granules
  • ½ T miso (optional)

DIRECTIONS

  1.  Preheat oven to 425°F. Line 2 sheet pans with parchment paper.
  2.  Coat cauliflower florets with ¼ cup of water and ½ tablespoon of no-salt seasoning. Spread cauliflower across 1 of the prepared sheet pans. Roast in oven until brown and soft, about 15 to 20 minutes.
  3.  Coat carrots and onions in ¼ cup water and other ½ tablespoon of no-salt seasoning. Spread across second sheet pan. Roast in oven until soft, about 10 to 12 minutes.
  4. Stores in refrigerator for one week.

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PP: Savory Oatmeal

Chef:  Katie Mae
Makes: 2–3 servings
Prep Time:  5 minutes
Cook Time:  10 minutes
Total Time:  15 minutes

 

 

INGREDIENTS

  • ½ red onion, diced (3 oz)
  • 6 Crimini mushrooms, diced (2 oz)
  • 1 small zucchini, sliced in half moons (4 oz)
  • 1½ c broccoli, diced (3 oz)
  • 2½ c water
  • 1 c rolled oats
  • ½ T tamari (optional)
  • ½ T curry powder
  • 1 t ground coriander
  • ½ lemon, juiced

DIRECTIONS

  1. Place a large skillet over medium-high heat. Add onion, mushrooms, zucchini, and broccoli. Cover with a lid and dry-sauté for 3 minutes, stirring occasionally.
  2. Add the water and rolled oats. Bring the water to a boil and then turn the heat to low. 
  3. Let simmer for 4 to 6 minutes until the oats reach your desired consistency.
  4. Stir the tamari, spices, and lemon into the oatmeal. Serve warm.

TIPS

Stores 6 days in fridge

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PP: Berry Balsamic Kale Salad

Chef:  Katie Mae
Makes:  6 Cups
Prep Time: 10 minutes

 

 

 

INGREDIENTS

  • 1 bunch of kale

  • 1 lime, juiced

  • 1 pound strawberries (other berries will also work), quartered

  • 1 cucumber, de-seeded and diced

  • 2 tablespoons aged balsamic vinegar*

  • ½ cup fresh mint, diced

  • ¼ teaspoon ground black pepper (optional)

DIRECTIONS

  1. Remove the stem from the kale. Rough chop into large bite-size pieces and add kale to a medium-size bowl. Add the lime juice.

  2. Massage the kale with your hands until kale is your preferred tenderness, for as little as 30 seconds or up to 5 minutes. The longer the kale is massaged for the softer it will be, which correlates to easier to chew and digest. I like to massage the kale for about a minute.

  3. Add the remaining ingredients. Mix well so the balsamic vinegar evenly coats the kale and fruit. It’s best if you can set the salad aside for 10 minutes to let the flavors mingle before serving.

TIPS

  1. Aged balsamic vinegar is sweeter than regular balsamic vinegar. The labels are not always clear to which is a sweeter product.

  2. Look for the acidity level, which is usually near the bottom of the front label. Regular balsamic vinegar is 6% acidity and Aged balsamic vinegar is 4% acidity.

  3. Two tablespoons of the aged vinegar is sweet, but not too sweet. Three tablespoons may seem like a dessert salad! This may be helpful in serving kids (or adults) who are not fond of kale. Note, these measurements are for a good size bunch of kale—adjust as needed.

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PS: Spicy Sweet Potato Hash

Chef:  Katie Mae
Makes: 2 servings
Prep Time:  10 minutes
Cook Time:  10 minutes
Total Time:  20 minutes

 

 

INGREDIENTS

  • 1 small onion, diced
  • 1 sweet potato, diced to ½ inch pieces
  • ¼–½ cup orange juice (about 2 navel oranges, juiced)
  • ½ cup water
  • 1 tablespoon almond butter
  • ½ teaspoon cinnamon
  • ½ teaspoon chili powder
  • pinch of red pepper flakes, or more to taste
  • ½ bunch of kale, shredded

DIRECTIONS

  1. In a large skillet or sauté pan over high heat, add onion and potatoes. Dry-sauté for 3 minutes, with the pan covered, stirring occasionally.
  2. In a small bowl, whisk orange juice and almond butter together. Pour this dressing over the onion and potato and stir. Reduce the heat to low-medium and cook for 5 minutes.
  3. Mix in the spices and kale and simmer for 3 more minutes. The dish is done when the potatoes are fully cooked and the kale has a bright green color.

TIP

Stores 6 days in fridge

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PS: Orange Hemp Julius

Chef: Katie Mae
Makes 2 servings
Prep Time:  2 minutes  

 

 

 

INGREDIENTS

  • 3 oranges, peeled
  • ½ cup water
  • 1½ cups ice
  • 4 dates
  • 2 tablespoons hemp seeds
  • ½ tablespoon vanilla extract or 1 vanilla bean

DIRECTIONS

  1. Add all ingredients to a blender. Blend until smooth and creamy.
  2. Enjoy promptly while it’s chilled.


TIPS

  1. If you want to have a little more thickness and texture from the ice, leave it out initially. Blend all of the other ingredients until the dates are mostly broken down. Then add the ice and blend it again to your desired consistency.
  2. Stores 5 days in fridge.


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PP: Three Daal Stew

 

Chef:  Katie Mae  
Makes:  2½ quarts
Prep Time:  10 minutes                                     Cook Time:  1 hour                                    

 

 

INGREDIENTS

  • 6–7 cups water*
  • 1 cup moong daal (mung beans), soaked overnight
  • 1 cup split chana daal (yellow split peas)
  • 1 cup green split peas
  • 15 oz fire-roasted tomatoes, no salt added
  • 1½ carrots diced, medium (about 8 oz)
  • 1 red onion, chopped (about 7 oz)
  • 1½ tablespoons fresh ginger, minced
  • 1½ tablespoons curry powder
  • 1 tablespoon chili powder
  • ¼ teaspoon cayenne pepper
  • 2 bay leaves
  • 1 lemon, juiced
  • cilantro for garnish

DIRECTIONS

  1. Put everything in the large soup pot over medium-high heat. Cover and bring to a boil.
  2. Once boiling, reduce heat to a strong simmer. 
  3. Let the soup cook for 1 hour, stirring occasionally. 
  4. Taste the daal. You may want to let it cook longer depending on how tender you like the beans.
  5. When the daal is ready, remove the bay leaves. 
  6. Ladle into individual bowls and garnish with cilantro.

TIPS

  1. The water amount depends on the cooking method, time, and the desired consistency. On the stovetop, I usually use 7 cups of water. In the pressure cooker, I only use 6 cups.
  2. To cook this soup in an electric pressure cooker, add all ingredients to the pressure cooker. Set it to soup mode with a 22 minute cook time. 
  3. When the timer goes off, manually release the pressure knob. 
  4. When pressure is released remove lid and serve.
  5. Stores 1 week in fridge

Inspired by Susie Krandel RN                                                                                                            
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PP: Fast Italian Beans

Chef:  Katie Mae
Makes:  2 servings
Prep Time:  7 minutes

INGREDIENTS

  • ½ red onion, diced 
  • 3 oz tomato paste
  • ½–1 cup water
  • 1½ cups cannellini or great northern beans (15-­‐oz can, drained and rinsed) 
  • 1½ tablespoons Italian no-­‐salt seasoning
  • ¼ cup fresh basil, chopped (optional) 
  • freshly ground black pepper to taste

DIRECTIONS


1.    In a medium sauté pan or skillet over medium-­‐high heat, add onions and cover with a lid.
2.    Once the onions start to turn translucent, a few minutes, stir in the tomato paste and water. Mix it until the sauce has an even consistency.
3.    Stir in the beans and no-­‐salt seasoning. Continue to sauté until the beans are warmed up.
4.    Turn off the heat and stir in the fresh basil. Sprinkle with black pepper and serve warm.

TIP

1. You can store for up to 7 days in the refrigerator.

Katie Mae, Culinary Coach and Owner, Plantz St. Culinary Gym & PlantzSt.com

 

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PP: Balsamic Beet and Walnut Salad

Chef:  Katie Mae
Makes:  4–6 servings
Prep:  10 min
Cook Time:  45 min
Total Time:  55 min
 

 

 

Ingredients

  • ¼ red onion, sliced thinly
  • ¼ c balsamic vinegar
  • 8 medium size beets
  • ½ c walnuts
  • 2 t Dijon mustard
  • ½ lemon, juiced
  • ½ t black pepper
  • ½ bunch green onions, diced

Direction

  1. In a small bowl, soak the sliced red onion in the balsamic vinegar, mixing occasionally. Set aside.
  2. Wash the beets and cut off their cut off the root and stem ends. 
  3. Steam beets on the stove top until they are tender when poked with a fork tender, or about 35 to 45 minutes depending on their size. 
  4. When beets are done, transfer them to a colander in the sink and run a little cold water over them. 
  5. Using your hands, peel off the beet skins under cool, running water while beets are still warm. 
  6. Cut peeled beets into 1-inch wedges and place in a serving bowl. (You may wait for the beets to cool before cutting them.)
  7. To toast walnuts, preheat oven to 350°F. 
  8. Spread nuts on a cookie sheet and toast for about 4 to 5 minutes, until you smell their aroma. Let cool.
  9. Use tongs to pull the onions out of the vinegar and add to the beets. 
  10. Add mustard, lemon juice and pepper to the vinegar. 
  11. Whisk until the dressing is well combined. 
  12. Add dressing to the beets and toss well. 
  13. Crumble the toasted walnuts into the salad and top with green onion.

TIPS:  

  1. Add nuts just before serving.
  2. Stores for up to 6 days in the refrigerator.
  3. Make recipe "Plant Perfect" by eliminating the walnuts.

Connect with Katie Mae on Facebook where she shares  more recipes, tips and resources for a stellar plant-based diet!  You can also have her recipes delivered to your inbox.  

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PP or PS: Bruschetta Potatoes

Chef: Katie Mae
Makes: 24 each
Prep time: 8 minutes
Cook time: 25 minutes
Total time: 33 minutes
 
 

Ingredients
  

  • 4 roma tomatoes 
  • 4 T onion, minced 
  • 1½ T balsamic vinegar 
  • 1 t dried oregano 
  • ¾ t garlic granules (3 cloves, minced) 
  • 3 large Yukon gold potatoes 
  • ¼ t ground black pepper 
  • ¾ c fresh basil, diced after measuring  
  • ¼ c pine nuts or walnut pieces (PS)

Directions  

  1. Preheat the oven to 425° F.
  2. Line a baking tray with parchment paper and set aside. 
  3. Slice potatoes into rounds ¼ - ½-inch thick. Try to be consistent with the thickness.
  4. Lay the potato slices on prepared baking sheet.
  5. Bake them for 12 minutes. Flip the potatoes and put them back in the oven for 12-15 minutes, or until they have your desired firmness. 
  6. Cut the tomatoes in half and use a spoon to remove the seeds. Dice the tomatoes and put them in a large bowl.
  7. Add minced onion to the bowl. 
  8. Whisk together vinegar, oregano, garlic and pepper.
  9. Stir dressing into the tomatoes, then the basil.
  10. Add the nuts to bruschetta just before scooping it onto the potatoes. 
  11. When potatoes are done remove the tray from the oven and top each potato round with bruschetta.
  12. If you’d like the topping warmed up, then put the tray back in the oven for 2-3 minutes. Best served before the potatoes cool. 

TIPS

  1. If you have time to make the bruschetta topping ahead of time, let the mixture sit for 20 minutes at room temp before adding to potatoes. This will allow the flavors to marinate.
  2. This recipe is also delicious chilled, but it is best served within hours of when it’s cooked.  

 
Connect with Katie Mae on Facebook where she shares more recipes, tips and resources for a stellar plant-based diet! You can also have her recipes delivered to your inbox. 

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PS: Banana Blue Berry Bites

Chef: Katie Mae
Makes 12 bars
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes

Ingredients 

  • 3 cups rolled oats, divided 
  • ¾ teaspoon ground cinnamon 
  • ¼ teaspoon ground nutmeg 
  • 2 tablespoon baking powder 
  • 2 ripe bananas 
  • 1 cup 100% apple juice 
  • 1 teaspoon vanilla extract or vanilla water 
  • ½ cup dates, pitted and halved 
  • 1 cup fresh blueberries (frozen also works) 
  • ½ cup walnuts 

 
Directions 

  1. Preheat oven to 375ºF.  Line a 9 x 13-inch baking pan with parchment paper, making sure the sides are covered. Cut slits in the corners of the paper so that it overlaps and lies flat. 
  2. In a medium bowl, combine 2 cups of the rolled oats with cinnamon, nutmeg and baking powder. Mix and set aside.
  3. Place bananas, apple juice and vanilla extract into a blender.
  4. Add the remaining 1 cup of rolled oats and blend until creamy.
  5. Add the dates to the blender and pulse a few times until the dates are in small pieces. 
  6. Pour the banana mixture into the dry ingredient bowl. Mix well.
  7. Stir in the blueberries and walnuts. 
  8. Using a spatula, pour the batter into the baking pan.
  9. Bake for 30 minutes, or until a toothpick inserted into the center comes out clean. Cool at room temperature for 5 minutes before cutting and serving. 
  10. Adding the apples at the end keeps them cold and crisp, which complements the warm salad. 
  11. This recipe is also delicious chilled, but it is best served within hours of when it’s cooked. 

 
Connect with Katie Mae on Facebook where she shares more recipes, tips and resources for a stellar plant-based diet! You can also have her recipes delivered to your inbox. 

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PS: Zesty Herb Sauce

Chef: Katie Mae
Makes: about 3 cups
Prep time: 30 minutes soak time & 5 minutes for ingredients and blending
Cook time:  0
Total time:  35 minutes

 

Ingredients

  • 1 cup cashews soaking in 1 cup water for 30 minutes
  • ¼ cup nutritional yeast
  • 2 lemons, juiced
  • 2 teaspoons garlic granules
  • 1 teaspoon crushed red pepper flakes (optional)
  • 3 cups basil leaves, loosely packed
  • 2 cup parsley leaves, loosely packed

Directions

  1. Add cashews, soak water, nutritional yeast, lemon juice, garlic, and optional red pepper flakes to a blender. 
  2. Blend until smooth. The longer you blend the creamier it will be.
  3. Add fresh herbs and pulse a few times until they are finely chopped. You should see tiny pieces of herbs and the sauce should have a light green color.


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PP: Hearty Tomato Sauce

Chef: Katie Mae
Makes: 1 quart
Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes

 

 

Ingredients

  • 3 heirloom tomatoes, chopped
  • 1 c cherry tomatoes, halved
  • 14 ounces fire-roasted tomatoes, no salt added
  • ½ yellow onion, diced
  • 1 carrot, diced
  • 6 Cremini mushrooms, diced
  • 1 head of broccoli, diced
  • 1 tablespoon garlic granules (4 garlic cloves, minced)
  • 1 tablespoon dried oregano (3 tablespoons fresh)
  • 1 tablespoon dried basil (3 tablespoons fresh)
  • 1 teaspoon dried rosemary (1 teaspoon fresh)
  • ¼ teaspoon ground black pepper

Directions

  1. In a large pot add the chopped heirloom tomatoes, halved cherry tomatoes, and fire-roasted tomatoes. Bring to a boil. Then turn heat to low-medium and simmer, stirring occasionally.
  2. Place a medium-size sauté pan on the stovetop over medium heat, and add the carrots and onions. Cover with a lid and stir frequently. Once the onions start to become translucent, add the diced mushrooms and broccoli. Keep covered and let them sweat for another 5 minutes. Turn down the heat if the veggies start to stick to the bottom of the pan. You can also add a little water as needed.
  3. Once the tomatoes are fairly broken up, add the veggies and dried herbs to the tomato blend. Stir well. Let pasta sauce simmer for another 15 minutes or so. If using any fresh herbs, add them after this simmer time.
  4. I like to blend half of the sauce to give the sauce more thickness, but this step is completely optional. The easiest way to blend the sauce is with an immersion blender, which is handheld and fits right into the pot. Pulse it a few times until about half of the veggies are blended. The other option is to transfer the sauce to the blender, blend and then pour it back into the pot.
  5. Let the sauce continue to cook until it is your desired consistency. The longer it simmers, the thicker it will become. Serve over whole grain pasta, a baked potato or winter squash.

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PP: Stawberry Mango Salsa

Chef: Katie Mae
Makes 2¼ cups
Prep time: 5 minutes

Ingredients

  • 1 cup strawberry diced
  • 1 cup mango, diced
  • 2 tablespoons yellow onion, minced
  • 2 tablespoon jalapeño pepper, seeded and minced
  • 2 tablespoons fresh cilantro, diced
  • 1 lime, juiced

Directions

  1. In a medium bowl, combine strawberries, mango, jalapeño, onion, cilantro and lime juice. 
  2. Mix well. 
  3. Serve at room temperature or chill in refrigerator.

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PS: Carmelized Onion & Pepper Quesadillas

PKM_quesadilla4.jpg

Chef: Katie Mae
Makes 4 quesadillas (about 8 inch diameter)
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes

 

 

INGREDIENTS

  • ¾ c raw cashews, soaked for 2 hours*
  • ½ c nutritional yeast flakes
  • 1 lime, juiced
  • ½ T stoneground mustard
  • ½–¾ c water
  • 1 yellow onion, sliced thin
  • 1 red bell pepper, sliced thin
  • 1 yellow bell pepper, sliced thin
  • 1½ T ground cumin
  • ½ T chili powder
  • 8 100% corn tortillas
  • 2 c fresh spinach, loosely packed

DIRECTIONS

MAKE CHEESE SAUCE

  1. Add the cashews, nutritional yeast, lime, stone ground mustard and water to a blender.
  2. Blend until it the sauce is creamy.
  3. Set it aside. 

MAKE ONION-PEPPER FILLING

  1. Place a sauté pan over medium heat.
  2. Add the sliced onion and bell pepper.
  3. Stir in the cumin and chili powder.
  4. Cover and cook for 5 minutes, stirring occasionally so to prevent the veggies from sticking to the bottom of the pan.
  5. Then, stir in a tablespoon of water and continue cooking uncovered.
  6. When the water evaporates, stir in another tablespoon of water, continuing to sauté until the onions are caramelized.
  7. Turn the heat to low.
  8. Pour the cheese sauce into the onion and peppers.
  9. Stir well and then cover with a lid so the mixture doesn’t dry out.

MAKE THE QUESADILLA

  1. Place a non-stick pan over medium heat. Let it heat for 5 minutes.
  2. Then, place one of the tortillas into the pan.
  3. Set a timer, letting the first side toast for 2 minutes and then flip. Set the timer for another 2 minutes.
  4. As you wait, carefully scoop about ¼ of the filling onto the tortilla and spread it evenly, forming a single layer of peppers and onions.
  5. Layer ½ cup of spinach across the onions and peppers.
  6. Place the second tortilla on top of the spinach.
  7. Once the timer goes off, or the bottom side is toasted, use a large spatula to carefully flip the entire quesadilla.
  8. Toast the second side for 2-3 minutes.
  9. When the quesadilla is done transfer it to a plate.
  10. Repeat this process with the remaining filling to make a total of 4 quesadillas.
  11. Slice the quesadillas into triangular pieces and serve with toppings of your choice.

TIPS

  1. Soaking the cashews softens them so they become creamy when blended. If you’re using a high-powered blender such as a Vitamix, the nuts do not need to be soaked.
  2. In regards to cooking the quesadillas, note that 2nd, 3rd and 4th quesadillas may require less cooking time because the pan will be hotter. You may want to turn the heat down slightly after the first couple.

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PP: Sweet Potato Tostadas

Chef: Katie Mae
Makes:  6 tostadas
Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes

Ingredients

  • 2 medium cooked sweet potatoes, mashed (any potato works)
  • 1½ c cooked black beans (1 can drained and rinsed)
  • 2 T water
  • ½ T ground cumin
  • 1 t ground coriander
  • 1 t garlic granules
  • 1 t chili powder
  • 6 corn tortillas, oil-free
  • 2 c spinach, chopped
  • 3 Roma tomatoes, seeded and diced

Directions

  1. Preheat oven to 350F.  
  2. Set freshly cooked and mashed sweet potatoes aside. (If the sweet potatoes were cooked previously and are cool, warm them up on the stove top.)
  3. In a medium saucepan over medium low heat, add black beans, water, cumin, coriander, garlic granules and chili powder.
  4. Heat the beans for 5-10 minutes, stirring occasionally.
  5. Lay tortillas in a single layer on a baking tray.
  6. Put tortillas in the oven for 4-6 minutes, depending on how soft you want them to be. Remove from oven and lay on a serving plate. 
  7. To make a tostada, first add a thin layer of spinach to the tortilla.
  8. Then,  scoop a little of the sweet potatoes onto the spinach.
  9. Add about ¼ cup of the black beans on top of the sweet potatoes.
  10. Top off with diced tomatoes, and your favorite salsa.

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PP: Lentil Shepherd's Pie

Chef: Katie Mae
Makes:  12  3x3-inch pieces
Prep time: 15 minutes
Cook time: 45 minutes
Total time: 60 minutes

 

 

 

Ingredients

BOTTOM LAYER: 

  • 1 c French or green lentils     
  • 5 c water     
  • 4 carrots, diced   
  • 1 yellow onion, diced  
  • 10 crimini mushrooms, diced
  • 1 c broccoli, diced 
  • ½ c rolled oats
  • 1 T poultry seasoning 
  • 1 t dried rosemary
  • 1 t dried thyme
  • 1 t garlic granules
  • ½ t black pepper
  • 1 c green peas

TOP LAYER

  • 7 medium Yukon gold potatoes
  •  1 c water
  •   ½ t black pepper

Directions

  1. In a large pot with the lid on, bring 1-2 inches of water to a boil.
  2. While the water heats, chop potatoes.
  3. Add a steam basket to the pot and fill it with potatoes.
  4. Steam potatoes for about 20 minutes. They should be soft and will split nicely using a fork.
  5. Turn off heat and set aside.
  6. In another pan, heat lentils and water over med-high heat.
  7. Once it reaches a boil, reduce heat to a simmer.
  8. Let lentils cook until they are tender (about 30 minutes).
  9. Preheat oven to 350 degrees F. (Note, this dish is fully cooked before it goes in the oven.) 
  10. Baking reduces some of the moisture so that when the pieces are cut and served they hold together better. However, baking it is a completely optional step.
  11. While the starches are cooking, heat carrots and onions in a large sauté pan over medium heat.
  12. Keep the pan covered and stir frequently.
  13. If the veggies start to stick to pan, add a little water.
  14. Once onions are translucent, add mushrooms and broccoli.
  15. Continue to cook until the veggies are tender.
  16. Add peas and turn off the heat.
  17. After the lentils have been cooking for 20 minutes or so, stir in herbs, garlic, and black pepper.
  18. Add rolled oats, stirring often so the oats do not clump together. Lentils will thicken and become creamy. If they are too thick add vegetable broth or water as needed. You will want lentils to have a little extra moisture so they do not dry out in the oven
  19. Stir veggies into lentils and mix well.
  20. Pour lentil-veggie mix into a 9 x 13 inch casserole pan.
  21. Transfer potatoes to a large bowl.
  22. Add 1 c of water and black pepper.  
  23. Mash potatoes until desired consistency. Layer mashed potatoes over lentils.
  24. Bake for 15 minutes, and then remove casserole from oven. Let it sit for 5-10 minutes before serving.

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