PP or PS Quick Barley Bread Karask

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Chef: Nele Liivlaid,

Makes: 1 loaf, 8 servings or 8 muffins

Soak Time: 6-8 hrs lentils, 4 hrs walnuts

Prep Time: 5 min

Cook Time: 40 min for a loaf or 30 min for muffins

Total Time: (Not including soak time) 45 min


  • 1 c barley groats, soaked (measure is the dry barley)

  • ½ c plant-based milk

  • Pinch of sea salt

  • 1 medium banana

  • 2 T unsweetened applesauce

  • 2 t baking powder

  • (Optional for PS only)

  • 1 handful of soaked walnuts


  1. Soak barley groats overnight or for 6-8 hrs. Soak walnuts 4 hours. Drain and rinse both.

  2. Heat oven to 355 degrees F (180 C)

  3. Place all ingredients except baking powder into the blender. Blend for a few minutes until the batter is formed – you might need to help with a spoon in the beginning. (Batter will not be smooth and silky. Instead you will still see pieces of barley.) Don’t worry; this is how it needs to be.

  4. When the batter is done, mix or blend in the baking powder.

  5. Line a round (or other shaped) 7” cake tin with parchment paper and pour in the batter. (If you use a bigger cake tin, the bread will just be thinner and probably needs less baking.

  6. Bake in a 355 F oven (180 C) for about 40 min. The tooth stick needs to come out clean.

  7. Let cool and enjoy!


  1. I used half unsweetened soymilk and half oat milk, which is naturally sweeter than soy giving the bread a nice flavor.

  2. If you are PS, use any nuts you like. Soak pecans for 4-6 hrs, almonds 8-12 hrs, hazelnuts, 8. No need to soak Brazil or Macadamia nuts.

  3. If you love spreads, go ahead cover with your favourite hummus.

  4. If you’d like nut pieces in your bread, chop the soaked nuts and mix into the batter after blending. Before chopping, dry them as well as you can with a paper towel or in a warm, 100 F (40 C) oven.

  5. Make Karask muffins by dividing the batter between 8 muffin forms and bake for 30 min.

Nele Liivlaid embodies a Whole Food Pland Based Lifestyle. She uses her site, to provide information about proper nutrition, exercise and healthy minds directly into your hands through articles, blog posts, tutorial videos, recipes and shopping/eating out guidance. I compile my health and nutrition research, knowledge and certificate in Plant Based Nutrition into ready-to-use tips for you to plug into everyday living. Follow me on Instagram , Facebook and Pinterest.

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PS Rice Pilaf Stuffed Zucchini Boats

Jeff Tritten PS Rice Pilaf Stuffed Zucchini Boats.jpg

Chef: Jeff Tritten; Respectful Living

Makes: 4 Servings

Prep Time: 10 min

Cook Time: 40 min (could be more depending on type of brown rice)


  • 1 lg zucchini, cut into quarters, remove seeds

  • 2 ¼ c Low Sodium Vegetable broth

  • 1 t thyme

  • 2 medium garlic cloves, minced

  • 1/3 c white onion, diced

  • 1 c brown rice

  • 1/3 c raw walnuts, chopped

  • 1/3 c dried Michigan cherries, chopped (alternatively cranberries)

  • 1 lg celery stalk, chopped

  • ¼ c mushrooms, chopped


  1. Chop all vegetables.

  2. Prepare zucchini by cutting into quarters, scooping out the seeds with a spoon to make a “boat”.

  3. Place zucchini face down in a cast iron pan or on a baking sheet with parchment paper.

  4. Bake at 350 for 30-35 minutes until tender. (Alternatively, you can also steam the zucchini. make sure it is “tender crisp” and NOT mushy.)

  5. While zucchini is baking, in a medium sauce pan, add vegetable broth, onion, garlic and thyme and bring the mixture to a boil.

  6. Add brown rice and cook according to the instructions.

  7. During the last 7 min of cook time of your rice, add walnuts, cherries, celery and mushrooms.

  8. Spoon rice pilaf into zucchini boats and serve.

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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PP Mediterranean Curried French Lentils over Brown (or Black) Rice

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Chef:  Jeannie Hudkins
Makes:  6 Servings
Prep Time: 15 minutes
Cook Time:  30-40 minutes for veggies


  • 1 c cooked brown or black rice
  • 1 onion, chopped
  • 1 T garlic, minced
  • 1 T ginger, minced
  • 2 t curry powder
  • 1 t ground cumin
  • 1 t ground fennel
  • ½ t cinnamon
  • 4 c vegetable broth
  • 2 c water
  • 1 ½ c black (French) lentils or 3/4 c brown lentil and ¾ c black lentils
  • 4 c butternut squash, cubed (or use 1 pkg frozen cubed squash)
  • 1 can chickpeas, drained & rinsed
  • 10 oz pkg baby spinach 
  • 2 T lemon juice
  • ¼ c chopped cilantro (for garnish)


  1. Water-sauté chopped onion until translucent, about 5 minutes.
  2. Stir in garlic, ginger; curry, cumin, coriander, fennel & cinnamon.  Stir.
  3. Add veggie broth and water.
  4. Stir in lentils.
  5. Bring to a boil, then reduce heat to a simmer.  
  6. Cover & cook 30-40 minutes until lentils are tender.
  7. Add squash and cook until tender, about 5 minutes.  If using frozen squash, cook one minute.
  8. Stir in chickpeas and spinach.  Cook until spinach wilts.
  9. Stir in lemon juice.
  10. Serve over rice and top with cilantro.

Author: Eat Like You Give a Damn: For the Animals, For Your Health, For Our Planet & 
Dietology 101: Be Slim, Be Full, Be Well.

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PP One Pan Tuscan Farro & Bean Skillet

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Chef:  Jeff Tritten
Makes:  2-3 Servings
Prep Time:  10 min
Cook Time:  45 min
Total Time:  55 min



  • ½ medium yellow onion, diced

  • 2 medium garlic cloves minced or pressed

  • 2 ½ c low sodium vegetable broth

  • 1 c organic farro

  • 1 can organic beans (white, garbanzo, others OK)

  • 1 15 oz can diced tomatoes drained (1 ½ for fresh tomatoes)

  • 1 c fresh spinach

  • ¼ c fresh basil (save a bit to garnish)

  • 1 t oregano

  • ½ t fennel seed

  • ½ t dried Rosemary

  • ¼ t red pepper flakes (or more to taste)

  • Salt to taste

  • Black pepper to taste


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  1. In a large skillet, add 2/3 c vegetable broth, garlic and onions-sauté until onions are translucent.

  2. Add farro and all spices, bring to boil and simmer 25 min.

  3. Add all other ingredients and heat until spinach is cooked and beans are hot. Depending on liquid content, it could take a few extra min. Simmer until liquids are absorbed.

  4. This is what it will look like when it is almost done cooking. If you need to drain off a little liquid, that is okay. Just continue simmering.

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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PP Vegan Jambalaya-Smokey Creole Style

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Chef:  Jeff Tritten
Makes:  4 servings
Prep Time:  15 min
Cook Time:  60 min
Total Time:  1 hr 15 min


  • 1 medium white onion, diced
  • 1 lg red bell pepper, diced
  • 4 cloves garlic, finely diced or minced
  • 1 c fresh Okra, chopped in rounds
  • 2 stalks celery, chopped
  • 3 c low sodium vegetable broth
  • 1 15 oz can diced tomatoes, NOT drained
  • 1 15 oz can red kidney beans, drained and rinsed
  • 1 7 oz can tomato paste
  • 1 T low sodium tamari
  • ¾ t oregano
  • 3/5 t thyme
  • 1 & ½ t smoked paprika
  • 2 bay leaves
  • ¼ t cayenne pepper (optional-or more to taste)
  • 1/8 t Red Pepper Flakes (optional-spicy)
  • 1 c brown rice
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  1. Sauté onions, garlic, red pepper and okra.  Okra will be a bit slimy which is normal.  Sauté with a splash of water.
  2. Sauté until onions begin to get translucent.
  3. Add diced tomatoes, kidney beans, celery and tomato paste and stir.   
  4. Stir in all spices.  Simmer 15 minutes.
  5. Add rice.  Brown rice takes at least 40 minutes to cook.  Alternatively, white rice works and will only take about 20 minutes.  Cook until rice is tender and most liquids are absorbed. 


  1. If you like, feel free add to add to taste.  Alternatively, you could use low sodium soy sauce which will make it saltier. 
  2. You may use cooked beans and fresh tomato if you prefer.

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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PP Farfalle in Sweet Pepper Cream with Roasted Mini Tomatoes

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Chef:  Cathy Katin-Grazzini
Makes:  4-6 Servings
Prep Time:  30 minutes
Cook Time:  1 hr
Total Time:  1 hr & 30 minutes





Pasta Base

  • 1 lb Good quality whole wheat farfalle (or other short, whole grain pasta)
  • 2 lbs multicolored cherry & grape tomatoes, cut in half lengthwise
  • Sprigs of fresh thyme or 1 t thyme leaves
  • 1 medium large red onion, medium dice
  • 2 cloves garlic, minced
  • Approx ¼ - ½ c Unsalted veggie broth, dry vermouth or white wine vinegar to deglaze pan
  • 3-4 orange & yellow bell peppers, seeded & sliced
  • Several fresh basil sprigs

Plant-Based Mornay Sauces

  • 4 T tapioca flour
  • ¾ t iodized sea salt
  • ¼ t ground white pepper
  • 1 t granulated onion (or powder)
  • 1 t granulated garlic (or powder)
  • 4 T nutritional yeast
  • 2 t lemon juice (or white wine vinegar OR apple cider vinegar)
  • ½ c silken tofu
  • 2 c almond or soy milk, unsweetened
  • ¼ t freshly ground hing (asafetida), available online or in Indian groceries
  • Pinch of freshly ground nutmeg


  • Zest of 1 organic lemon
  • Fresh basil leaves, cut chiffonade


  1. Heat oven to 350 degrees F/175 degrees C.  
  2. On parchment, sprinkle thyme leaves over tomatoes, salt & pepper very lightly.
  3. Dry roast for 35-45 minutes or until they’ve released their liquid.  (Concentrates their flavor) Make sure they are only lightly toasted along their edges.  
  4. Remove thyme sprigs.
  5. For the Mornay Sauce, blend all dry ingredients in a food processor or blender.  Add the tofu, lemon juice & plant milk; blend until smooth.
  6. Transfer to a saucepan & cook over medium heat, whisking until thickened to the consistency of cream.
  7. Set aside.
  8. In a stainless or non-stick skillet, dry sauté onions over medium heat, stirring until they brown & begin to adhere to the pan bottom.  
  9. Add garlic & stir for 1 minute.
  10. Deglaze pan.  (pour in veggie broth, dry vermouth or white wine) 
  11. Add peppers, lower flame, sauté until very soft (15-20, minutes), adding minimal liquid as needed.  
  12. Add basil leaves in final few minutes.
  13. Cool slightly, transfer to a food processor & puree until smooth.  
  14. Add the Mornay sauce & blend.  This is now your pepper Crème.
  15. Cook pasta in abundant boiling water, salted lightly to taste, until al dente.  
  16. Drain.  
  17. Transfer to a warmed serving bowl, add sufficient pepper crème to coat well.
  18. Plate, top with warmed roasted tomatoes, garnish with basil chiffonade & lemon zest & serve immediately.

Cathy Katin-Gazzini, a seasoned plant-based nutritional coach and chef, teaches the profound health benefits of plant-based nutrition, without oil, by working with patients to prevent, treat and often reverse their chronic disease conditions through lifestyle counseling, group immersion programs and her empowering cooking classes.  Visit Cathy at,, and

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PP Farmer's Market Ratatouille Over Teff

Chefs:  Lisa Franzino; Kailo Nutrition
Makes:  6 Servings
Prep Time: 20 minutes
Cook Time:  1 hour
Total Time:  1 hour and 20 minutes


  • 2 T vegetable stock, plus more as needed
  • 1 large yellow onion diced
  • 2 cloves minced garlic
  • 2 medium eggplant, diced, skin on
  • 1 T fresh thyme leaves
  • 2 medium green bell peppers, chopped
  • 1 medium red bell peppers, chopped
  • 1 large zucchini, cut into quarter inch rounds
  • 2 large tomatoes, cut into ½ inch chunks
  • 1 pint cherry tomatoes, halved (about 20)
  • ¼ c thinly sliced fresh basil leaves, loosely packed
  • 1 T chopped fresh parsley leaves
  • 1 T balsamic vinegar
  •  ½ a lemon, juice of (about 1 ½ tablespoons)
  • ½ t Herbs de Provence
  • Salt and freshly ground black pepper
  • ½ c teff


  1. Preheat the oven to 400°. Spread the tomatoes out on a baking pan lined with parchment paper and roast   for 30 minutes.
  2. Cook the teff by adding ½ -cup teff grain to 1 ½ cups boiling water or stock. Cover, reduce heat to low and simmer 15 – 20 minutes or until water is absorbed. Stir occasionally.
  3. Preheat a large sauté pan. Add the onions and dry sauté for a few minutes until translucent. 
  4. Add a teaspoon of vegetable stock to deglaze the pan and keep the onions from sticking. Add the garlic
  5. and the fresh thyme leaves and sauté for another minute seconds. 
  6. Add the peppers and continue to sauté for another minute, stirring constantly and adding a teaspoon of vegetable stock as needed. 
  7. Add the zucchini and eggplant and continue to sauté until vegetables are softened (about 5 minutes). 
  8. Remove the tomatoes from the oven and add to the pan.
  9. Stir to further break up the tomatoes and incorporate. 
  10. Reduce the heat to low. 
  11. Add the lemon juice, balsamic, salt and pepper and simmer for 30 - 35 minutes. 
  12. Add the basil and parsley. 
  13. Serve over cooked teff.

Chef Lisa Franzino, Director of "Culinary Empowerment", in concert with founder Heather Borders, the "Chief Empowerment Officer" at Kailo Nutrition, teach Floridians to empower their health with a plant based lifestyle.  Visit them at

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PP Two Potato Kugel

Chef:  Marla Rose; Vegan Street
Makes:   8 servings
Prep Time: 20 minutes
Cook Time:  1 hr 10 minutes
Total Time:  1 hr 30 minutes






  • 2 lbs. russet potatoes, peeled and julienned

  • 1 large or two medium sweet potatoes, peeled and julienned

  • 2 1/2 c low-sodium vegetable broth

  • 1 T dried dill

  • 1/2 T dried thyme

  • 1 bay leaf

  • 3 cloves garlic, minced

  • Salt and pepper, to taste

  • 5 T matzo meal (optional)

  • 2 T Veggie Broth

  • 1/2 - 2/3 c curly parsley, minced


  1. Preheat oven 425. Line a large casserole pan with parchment and keep lid aside.

  2. In a colander, press the russet potatoes with your hands to release any water.

  3. Meanwhile, make your stock. In a medium pot, combine the vegetable broth, dill, thyme, bay leaf, garlic, salt and pepper and bring to a simmer over medium heat. Allow to simmer for 15 minutes.

  4. Remove from heat and, if using, whisk in the matzo meal.

  5. Layer your potatoes in the prepared casserole pan. I did half white potatoes, half sweet potatoes, then the final half of white and sweet. Pour the warm broth over the potatoes, removing the bay leaf.

  6. one tablespoon of vegetable broth over the top, cover, and bake for 30 minutes.

  7. Remove from oven, remove the lid, and drizzle the top with the second tablespoon of vegetable broth.

  8. Lower the temperature to 400 degrees and bake, uncovered, for 25 more minutes.

  9. Sprinkle the top with parsley, serve and enjoy!

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: Mediterranean Veggies and Black Rice

Chef: Jeannie Hudkins
Makes: 2 - 4 servings
Prep time: 15 minutes
Cook time: 20 minutes for veggies, 50 minutes for rice


  • 1 cup wild black rice
  • 1 eggplant, peeled and chopped into bite-sized cubes
  • 1 cup cherry tomatoes, halved
  • ½ red onion, sliced
  • optional veggies such as zucchini, carrots, chopped
  • 1 T lemon juice
  • 1 T fresh thyme
  • 3 T Isola Classic Cream balsamic reduction (or any balsamic vinegar)
  • 1 tsp. red pepper flakes


  1. Cook 1 cup wild rice in 3 cups water in a pot. Bring to a boil. Reduce heat, cover, and simmer for 45 - 50 minutes or until water is absorbed.  
  2. Place the chopped veggies onto a baking pan lined with parchment paper. Bake at 410 degrees for 10 minutes
  3. Remove veggies from oven and sprinkle with lemon juice and thyme
  4. Bake an additional 20 minutes
  5. Mix together the balsamic vinegar and red pepper flakes
  6. To serve, place rice on plate and top with roasted veggies and drizzle with balsamic sauce.

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

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PP: Versatile Veggie Quiches

Chef:  Cathy-Katin Grazzini
Makes:  24 mini-quiches ~ or ~ 12  3” individual quiches ~ or ~ pie
Prep Time:  1 1/2  hours for mini or individual/45 min pie
Cook Time:  15 – 20 minutes
Total Time: 1 3/4 hours for individual/1 hour pie 



  • 2 golden, red or Chioggia beets; peeled and minced
  • 1 lb spinach or mixed baby leafy greens (kale, chard, collards)
  • 1 lg red onion, medium dice
  • 1 medium or 3 small purple or orange flesh potatoes
  • 1 lg crown of Broccoli, divided into small florets
  • Dry vermouth or veggie broth to deglaze sautéed onions


  • 1 T tapioca flour
  • 1 T arrowroot (called araroot in South Asian grocery)
  • 2 T nutritional yeast
  • ½ t pink salt, sulfurous black salt (called kala namak in South Asian grocery)  (optional)
  • ½ t kosher or sea salt
  • ¼ t ground white pepper
  • ½ t granulated garlic
  • ½ t granulated onion
  • ½ t ground turmeric
  • 1 t apple cider vinegar
  • ¼ c silken tofu
  • 1 c almond or other plant milk


  • 2 c chickpea flour (Besan in S. Asian grocers)
  • 1 T nutritional yeast
  • ½ t  sea or kosher salt
  • Pinch of ground white pepper
  • 2 t arrowroot
  • 1 T freshly ground flax seed
  • 1 T aluminum free baking powder
  • 1/3 c water


  1. Preheat oven to 450 degrees F, 230 degrees C


  1. Dice beets, sweet potato and onion.  (If you’re making mini quiches, dice smaller)
  2. Over medium high flame, dry saute onion stirring constantly until caramelized.  
  3. Deglaze with vermouth or veggie broth.
  4. Wilt baby greens.
  5. Steam other veggies separately until soft, but not mushy.


  1. In blender or food processor, combine custard ingredients and blend until smooth.
  2.  Heat in a saucepan, stirring constantly until it thickens and becomes more difficult to stir. 


  1. In a food processor, combine dough ingredients and blend.  
  2. While the machine is running, VERY gradually add 2/3 of the water until dough forms a ball (be patient, flour takes time to re-hydrate and it’s easy to overshoot the mark).
  3. Remove the dough.  Dust a board with chickpea four and roll out.  1/16 for mini quiches; 1/8” larger quiches.
  4. Dust dough surface and roll.  Flip, dust and roll and keep flipping, dusting and rolling until you achieve the desired thickness.  
  5. Line tins or pie dish with parchment paper.  Cut out dough to create mini quiches, individual or a pie..

Putting quiches together

  1. Combine all veggies for medley ~ or ~ distribute caramelized onions to each separate bowl of veggies for more distinctive and colorful look.
  2. Stir in sufficient custard to medley or separate bowl(s) until well coated.  
  3. Spoon into dough cups, filling completely.
  4. After you’ve constructed quiche, bake.   Because all the veggies are cooked, baking will be relatively fast.  The larger the mini quiche/quiche the longer it will take.  3” quiches can take 15-20 minutes; mini bite-size quiches may only need 10-15; 3" quiches can take 15 - 20 minutes; pie 20 minutes or more depending on your oven.
  5. Check often.  Wait for crusts to color up but do not overcook.


  1. Top each mini bite size/quiche with a dollop of custard if you like.
  2. Make Chickpea Cracker with left over dough!  Gather up scraps and re-roll to 14” thickness, or thinner if you prefer.  Cut out with cookie or biscuit cutters.  Sprinkle on a bit of salt, coarsely ground pepper, &/or your favorite seeds or spices.  Bake for 3-8 minutes in a 400 degree oven, until lightly toasted.

Cathy Katin-Grazzini Plant Based Nutrition Coach and Culinary instructor.  Visit me at





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PP: Winter Stew with Potatoes, Barley and Lentils

Chef:  Vicki Brett-Gach
Makes: 10-12 servings
Prep Time: 20 minutes
Cook Time: 7 hours
Total Time: 7 hours and 20 minutes





  • 1 1/2 quarts vegetable broth
  • 1 large onion, diced
  • 1 c uncooked pearl barley, rinsed (not quick-cooking)
  • 3/4 c uncooked brown lentils
  • 8 small potatoes, peeled, and cut into 1-inch or 1 1/2-inch chunks
  • 1 1/2 c chopped carrots
  • 1 1/2 c chopped celery
  • 2 cloves garlic, minced
  • 3 to 4 T Liquid Aminos, tamari, or soy sauce
  • 1 t ground cumin
  • 2 t kosher salt (or to taste)
  • 3/4 t coarse ground black pepper (or to taste)


  1. Combine all ingredients in large (6- or 7-quart) slow cooker. 
  2. Cover and set to high for 7 hours, or until all vegetables are soft and tender. 
  3. Season if needed with additional salt and pepper, to taste.

VICKI BRETT-GACH:   Connect with Ann Arbor Vegan Kitchen on Facebook ( and follow her Ann Arbor Vegan Kitchen blog at for new recipes as soon as they are published.

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PP: Baked Potato, Sweet Potato & Zucchini Latkes

Chef:  Vicki Brett-Gach
Makes: 20 (3-inch) pancakes
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes


  • 4 medium russet or Yukon Gold potatoes, scrubbed, unpeeled, and shredded
  • 1 medium sweet potato, peeled and shredded
  • 1 medium zucchini, shredded
  • 1 medium Vidalia onion, minced
  • 1/4 c white whole wheat flour
  • 1 1/2 T nutritional yeast
  • 1 1/2 t kosher salt
  • 1/2 t black pepper


  1. Preheat oven to 450 degrees. Line 2 baking sheets with baking parchment.
  2. Place the shredded potatoes, shredded sweet potatoes, shredded zucchini, and minced onion in a large colander in the sink, and allow excess moisture to drain.
  3. In a large bowl, mix together the flour, nutritional yeast, salt, and pepper.
  4. Squeeze out the excess liquid from the vegetables in the colander, one handful at a time. Then add the vegetables to the large bowl of seasoned flour. Combine well, making sure all of the vegetables become well coated with flour.
  5. Scoop out rounded heaping tablespoons of the latke batter, and place on the baking sheets to create 3-inch pancakes. Use a spoon or spatula to flatten evenly.
  6. Bake for 20-22 minutes or until golden brown. Remove from oven and serve warm with your favorite toppings.

Connect with Vicki on Facebook and follow her Ann Arbor Vegan Kitchen blog at for new recipes as soon as they are published.


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PP: Red Lentil Soup

Chef:  Vicki Brett-Gach
Makes:  10 cups of soup
Prep Time:  15 minutes
Cook Time:  1 hour and 15 minutes (stovetop), or 5 hours (slow cooker)
Total Time:  1 hours and 30 minutes (stovetop), or 5 hours and 15 minutes (slow cooker)


  • 1 large Vidalia onion, chopped
  • 3 or 4 stalks celery, chopped
  • 3 3/4 c red lentils, rinsed
  • 1 T cumin
  • 3/4 t turmeric
  • 1 1/2 t coriander
  • 1 T kosher salt (generous)
  • 1 t black pepper
  • 1 t curry or spicy curry
  • 8 c vegetable broth
  • 2 1/2 c water
  • juice of one freshly squeezed lemon (around 1/4 c)



  1. Add all ingredients to large soup pot, except the lemon juice.
  2. Bring to boil. Once boiling, reduce heat to simmer.
  3. Cover, and cook for 1 hour and 15 minutes, stirring occasionally, until lentils cook down to a smooth creamy soup.
  4. Stir in the fresh lemon juice.
  5. Use an immersion blender to create an even creamier texture, if desired. Serve immediately. 

Slow Cooker

  1. Add all ingredients to the slow cooker pot, except the water and lemon juice. Cover and cook on high setting for 5 hours.
  2. Carefully stir in the water and fresh lemon juice.
  3. Use an immersion blender to create an even creamier texture, if desired. Serve immediately.

Tip:  Serving suggestion: Wonderful with diced boiled potatoes, baby green peas, whole wheat pasta, or brown rice.

Vicki Brett-Gach is a writer, blogger, culinary instructor, Certified Personal Chef, and Certified Vegan Lifestyle Coach. Follow her

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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


  • 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)


  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. 


  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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Mediterranean Village Salad

Chef: Zana Nikodinovski-Jancevski
Makes: (4) servings
Prep time: (20) minutes 





  • 2 large organic beef steak tomatoes
  • 1 small white or red onion
  • 2 large peppers (bell pepper, cubanelle or hot banana)
  • 1 large organic cucumber
  • 2 green onions julienned
  • 1 t Celtic sea salt
  • 1 t fresh cracked pepper
  • 1 T garlic powder
  • 1/2 c  freshly cut parsley
  • 4 T Organic apple cider vinegar


  1. Cut the tomatoes, onion, peppers and cucumbers into generous “chunky” pieces. 
  2. Place the cut up vegetables into a deep glass bowl. 
  3. Add the fresh cut parsley into the glass bowl; sprinkle the all herbs (salt thru garlic powder). 
  4. Add additional herbs to reach desired taste.
  5. Gently toss the vegetables with a wooden spoon; this will help to incorporate the herbs onto the vegetables. Make sure you do this before adding the vinegar. 
  6. Generously drizzle the apple cider vinegar over the cut up vegetables. 
  7. Gently toss the mixture with a large spoon.  Allow the salad to marinade in your fridge for about 30 minutes. 
  8. During the 30 minutes the vegetables will release their own ‘water”. Do not pour the excess water out, use that as additional “dressing”.
  9. Toss veggie salad in the glass bowl and plate the salad into a shallow bowl.
  10. Serve as a main course or as a side with your favorite sandwich or wrap. 


  1. Add a side of chickpeas for added protein and fiber for a balanced meal.
  2. We love this salad as a meal in itself.
  3. This particular salad is best during the summer months since local fresh vegetables are more available. 

To your health, Zana

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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






  • 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


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


  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.

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: Cozy Millet Vege Bake

Chef:  Denise Kling-Pelto
Makes:  9 - 3" squares
Prep time:  30 minutes
Cook time:  30 minutes


  • 1 C thoroughly washed millet
  • 3 c vegetable broth
  • ½ c  red/sweet onion minced
  • ½ c  carrots minced
  • ½ c celery  minced
  • ½ c mini broccoli florets
  • ½ c mushrooms chopped
  • 1 t Old Bay Seasoning (or to taste)
  • ½ tsp fresh ground pepper
  • ½ c fresh parsley finely chopped
  • ¼ c whole wheat panko
  • Sprinkle of nutritional yeast


  1. Combine the vegetable and thoroughly wash millet in a sturdy pot.  Bring to a boil, then simmer for 25-30 minutes or until all liquid is absorbed.
  2. Healthy saute by placing approximately a ¼ of water in frying pan.  When it start to bubble start adding all the vegetables.   Mix as you saute, adding more liquid if it begins to stick.
  3. Turn the cooked millet into a large mixing bowl and add the sauteed mixture mixing well.  Then add the Old Bays, fresh ground pepper and fresh parsley.
  4. Turn the mixture into a non stick baking dish or lightly apply non stick cooking spray.  Be sure to remove all excess with a paper towel.  With the back of your spoon press down evenly.
  5. Sprinkle with panko crumbs & nutritional yeast for the parmesan effect.  
  6. Bake at 350 degrees for 30 minutes.
  7. Allow the casserole to cool a bit, cut into squares
  8. Place on a bed of greens, drizzle with dill sauce, a sprig of parsley and some diced red pepper

Savory Dill Sauce

Makes:  1 cup of sauce

Prep Time:  10 minutes


  • 1 pkg lite firm silken tofu
  • 1T apple cider vinegar
  • 3 splash of white whine
  • 2T fresh squeezed lemon
  • 1 tsp finely chopped dill


  1. Remove the water from the tofu
  2. place in the processor with the rest of the ingredients
  3. Process until smooth
  4. Place in a ketchup like dispenser
  5. Refrigerate before and after use
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PP: Polish Golumpki Vegan Style

Chef:  Denise Kling-Pelto
Makes:  8 servings; cabbage rolls each
Prep Time:   45 minutes
Cook Time:  1 hour


  • 1 c of brown rice

  • 2 c vegan vegetable bouillon

  • ⅛ c parsley

  • 1 t smoked paprika

  • 1 T Dulse (hickory flavor) or 1 t liquid smoke

  • 1 onion minced

  • 4 stalks of celery

  • ½ c chopped sun-dried tomato diced

  • 2 c black beans cooked until creamy

  • 1 large head of cabbage; cored

  • 1 can of diced fire roasted tomatoes


  1. Cooking black beans; soak overnight, rinse, bring to a boil, simmer for 20 minutes; shock (add 4 c cold water) bring back to boil and remove from heat when creamy

  2. Start brown rice with vegetable broth boiling; reduce to a simmer for 25 minutes. Add ⅛ cup parsley and 1 t smoke paprika and 1 T Dulse

  3. healthy saute onions, celery and sun-dried tomato

  4. Mix the rice mixture with sauteed items. Then the black beans, set aside.

  5. In a large pot with boiling water, carefully place cored head of cabbage. Bring to a boil again; start removing leaves with tongs, one leaf at a time onto a large plate.

  6. Lay un-torn cabbage leaved with stem closest to you. Place approximately 1/2 cup of rice mixture in the center close to you in a mound. Wrap right and left side upward and roll center keeping sides tucked over. Tuck in the top of the cabbage into a package.

  7. In a 9/ 13", put the juice from a can of diced fire roasted tomatoes. Place Golumpki in rows of four horizontally. You should have 16.

  8. Place the diced fire roasted tomatoes on top of the Golumpki. Cover with foil and bake at 350 degrees for 60 minutes.

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PP: GF Stuffed Peppers

Chef:  Amber Poupore
Makes: 6 servings
Prep Time:  1 hour
Cook Time:  1 1/2 to 2 hours


  • 6 Whole bell peppers, any color
  • 1 large yellow onion finely diced
  • 2 large zucchini finely diced
  • 1 c short grain brown rice
  • 2 c French Petit Lentils
  • 4 T garlic cloves, minced
  • 2 c  of your favorite beans and/or tempeh
  • 2 cans large chopped tomato  (28 ounces) and 1 small (12 ounce)
  • 1 small can tomato paste
  • 1 c packed fresh basil, chopped
  • 3 T  Italian Seasoning
  • 1 T  dried basil
  • 2 T  balsamic vinegar
  • 2 bay leaf
  • mineral sea salt to taste




  1. Cook rice in a rice cooker, its simple.  
  2. Thoroughly rinse rice.  
  3. Allow to completely drain.
  4.  Add almost 2 c  water and 1/4 t salt.  
  5. Cook.

Tomato Basil Sauce

  1. Empty cans of tomato and paste into large sauce pot.  
  2. Add 1 T salt and cook about 25-35 minutes.  
  3. Add 2 T  fresh garlic, Italian seasoning and dried basil cook an additional 15 minutes.
  4.  Add balsamic cook 10 minutes.  
  5. Turn off heat and add fresh basil and black pepper if you like.


  1. Thoroughly rinse lentils.
  2.  Cover with water in pot and add 2 tsp salt with bay leaves.  
  3. Cook about 40 minutes.  
  4. Drain from excess stock, add water while cooking if needed.  


  1. Chop onion and sauté with 2 T fresh garlic and 1/4 c  water for 5 minutes on high, do not cook fully.  
  2. Chop zucchini and add to sauté pan and cook an additional 5 minutes

Pepper assembly and cooking

  1. Slice tops off peppers and carefully remove the seeds and veins.
  2. Mix in bowl:onion, garlic & zucchini, beans/tempeh, lentils, rice, tomato sauce
  3. Stuff the peppers ensuring filling gets to the bottoms.  
  4. Add surplus filling to the surrounding area and fill bottom of the pan.  
  5. Cover with foil.  
  6. Bake in oven 1 to  1 1/2 hours at 400 degrees until peppers are cooked to what you prefer.


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