Brett Nyquist - IT Director for PBNSG

Breakfast: Overnight Oats everyday with Organic rolled oats, flaxseed, cinnamon, fresh berries/fruit, almond milk, maple syrup and every now and then a little bit of peanut butter! On weekends, I will make a No oil Tofu Scramble with Spinach and fresh fruit on the side or Homemade No Oil Blueberry Pancakes with Whole Wheat Flour, cinnamon, baking powder, almond milk, apple cider vinegar and maple syrup!



Lunch: Featured is, No Oil Tempeh Reubens with baked oven fries! Lunch is usually ever changing for me, some days I will have a big salad with chickpeas, or chickpea/lentil schwarmas, or No Oil White bean chili. 







Dinner: Featured is Chana Masala and a big salad with fresh veggies! This is also usually ever changing and varies week to week as I like to cook different things. Sometimes I cook, Black Bean Burgers with Sprouted Grain Buns. Curry, Burrito Bowls with black beans, brown rice, corn, salsa, avocado, Lentil Sloppy Joes, etc.

Bill Moore - PBNSG Member

Last week I returned from a Ski Trip to Colorado with my kids and I was asked how i managed to eat Plant Based and if I could share my story.

In preparation I cooked a batch of beans and rice in my Insta-Pot (Brown Rice, Black & Pinto Beans, Low Sodium Rotel and Vegetable Broth along with seasonings) I let it cool, placed it in a large Zip Lock bag and packed it into my checked bag. I also purchased Whole Grain Tortillas to wrap these with. As we packed our lunches for the slopes daily I would prepare the boys sandwiches and place in plastic sandwich containers as well as the Rice and Bean Wraps in a container. These would all get packed into a Backpack and carried up the Mountain in the morning and hung on a tree or ski rack near a chosen lunch venue. This proved to be a common occurrence as many others packed lunches as well. There was always condiments as well like hot sauce available.

Traveling with my 18 & 21 year olds along with a friend they always seem to be hungry. Therefore shortly after we arrived in Denver we visited Costco to purchase some lift tickets I also purchased some Pizzas for our road trip into the mountains and as immediate leftovers for the refrigerator.

Here is a picture of my Veggie Pizza (no cheese).







Our morning breakfast was always on the move so we all had my favorite Oatmeal with powdered Peanut Butter Protein, Dried Cherries, Almonds and some Steel Cut Oats.








One of the highlights was finding this Veggie tray with hummus in the terminal as we waited to board our return flight, all for less than $5.









We were able to find numerous items that were plant based without oil at local restaurants like the Veggie Sandwich below and a homemade Black Bean Burger we found at a local brewery.

All in all, the diet was a non issue with just a little bit of planning needed.

Susan Mahoney - Plant Based Flight Attendant

My name is Susan Mahoney and I am 51 years old. For the last four years, I have eaten an almost 100% plant-based diet. If someone would have told me four years ago that I would be a dedicated plant-based eater, I'm sure I would have laughed in their face. Like many people, I was addicted to junk food. Empty, high-calorie treats, such as fast food burgers, ice cream, and full-sugar soft drinks were among my favorites. One morning, after a particularly bad night of eating too much junk and getting quite sick, I decided to make a drastic change. I tried a plant-based diet and I've never looked back. I receive many benefits from eating this way. One of the biggest advantages is weight control. I have lost quite a bit of weight and, more importantly, I have been able to keep the weight off. Another unexpected advantage is that my allergy-related eczema cleared up after I changed my diet.

Another benefit is that I rarely count calories. In a typical day, I have as many apples, bananas, broccoli, carrots, brown rice and potatoes as I want without any weight gain. It's so nice not to worry about portion size or calorie counting. I just try to stick to simple, whole, plant based foods and I eat until I’m full.

For breakfast:

 I eat a mostly fruit - usually a couple apples, a couple bananas, or a combination of fruits.

For lunch:

 I slice potatoes into wedges and bake them, along with some steamed broccoli and carrots.

For dinner:

 I like to make combinations of black beans and brown rice. I also like the whole Engine 2 brand and I’ll sometimes have one of these meals. I really like the Engine 2 black bean burger on Ezekiel Bread.


Usually include strawberries, grapes, blueberries, or pineapples.

Amanda Martin


I’ve never been a big breakfast person but it’s SO good to start your day out with breakfast so I try to make a conscious effort to eat a little something every morning

  • Smoothies
  • Lara/Cliff Bars
  • Fruit


At almost every meal I fill 50% of my plate with a salad of leafy greens topped with fruit (strawberries, pineapple and grapes are my favorite)

Roasted veggie kabob


  • Zucchini
  • Red Pepper
  • Onion
  • Wooden skewers
  • Favorite seasonings


  • Soak skewers in water
  • Cut vegetables and season
  • Put vegetables on skewer
  • Roast in oven at 400F for 10-12 minutes

Red pepper hummus


  • 1 can garbanzo beans, drained
  • 1 clove garlic
  • 4 tablespoons lemon juice (to taste)
  • 1 teaspoon salt
  • 2 ½ roasted red peppers (omit if just want traditional humus)


  • Combine ingredients in food processor until smooth

Mac n’ Cheese

SO many good recipes but my favorites utilize butternut squash...check out:

  • Forks Over Knives App (Esselstyn)
  • The PlantPower Way (Rich Roll)
  • Alfredo Pasta


  • Your favorite pasta
  • Non-dairy milk (unsweetened almond is our favorite)
  • Arrowroot
  • Seasonings (garlic powder, onion powder, salt, pepper and vegetta are our favorites)
  • Spinach (or kale/broccoli or any of your favorite vegetables)


  • Cook pasta according to instructions on package
  • Heat non-dairy milk on medium-high heat and add arrowroot to desired thickness and add seasonings
  • Combine pasta and sauce!

Fast Lunch when in a rush

  • PB & J on rye bread
  • Veggies and Fruits
  • Granola



Macedonian Komat


  • Spinach
  • Almond cheese
  • Mushrooms
  • Filo dough
  • Salt/Pepper


  • Cook mushrooms in water or vegetable broth
  • Combine mushrooms, almond cheese and spinach (add salt and pepper to taste)
  • Layer the filling on filo dough
  • Bake at 375 F for 35-45 minutes



  • Green onion
  • Tomato
  • Peppers
  • Cucumber
  • Baby broccoli
  • Your favorite beans
  • Flour tortillas


Cook beans according to instructions on package

Chop up vegetables into bite-size pieces

Combine ingredients on flour tortilla, roll tortilla up

Bake at 350F until tops are brown (10-12 minutes)


Dehydrator favorites:

  • Apple sauce roll-ups
  • Green beans with nutritional yeast


  • Pictured are grapes and starfruit, but any fruit will do for a quick pick-me-up

Mary’s Gone Crackers

  • Our favorite no-oil crackers

Spinach dip

  • Forks over Knives App

Double chocolate Cupcakes

  • Forks over Knives App

Erica Willemsen - Undergraduate Student at Oakland University


In general, I’ll make a quick bowl of old fashioned oatmeal with fresh fruit before I have to get to an early class. But if I have more time, I would prefer to have more of a leisurely breakfast and enjoy making either waffles or a toasted almond butter and jelly sandwich (below).

No Oil Waffles (recipe from: Happy Herbivore Abroad; using a nonstick waffle iron)


  • ¾ cup of oat flour

  • ¼ tsp ground cinnamon

  • ¼ tsp ground nutmeg

  • 2 tsp baking powder

  • ¾ cup of nondairy milk (I like to use Unsweetened Coconut Milk by So Delicious)

  • ¼ tsp vanilla

Mix all ingredients together (dry ingredients first); once the waffle iron is fully heated, pour desired batter into hot iron, and let cook. Repeat until all batter is gone.

I like to add berries or a banana on top of my waffles or just simply eat them alone.

Toasted Almond Butter and Jelly Sandwich


1 tbsp of unsalted and unsweetened almond butter (I like to use Barney Butter Bare)

1 tbsp of jam or jelly of your choice (I like to use Smucker’s Sugar Free Raspberry Jam or Blackberry Jam)

2 slices of bread (I use Ezekiel 4:9 Low Sodium bread—MY ABSOLUTE FAVORTIE)


I always add fruit to my breakfast as a rule; however the choice of fruit varies on the season.




In general, I typically enjoy a large field green salad (romaine, radicchio, spinach, and kale with cucumber, tomatoes, carrots, and parsley) with either no salt added kidney or cannellini beans (I like to get my beans from Whole Foods). For the dressing, I combine red wine vinegar, olive oil, dried parsley, and a variety of no salt seasonings (Bragg Seasoning is AMAZING), or I also enjoy making black bean corn salads (recipe below). On the side, I typically have unsalted pretzels, pita bread, salt-free Melba toasts, or unsalted tortilla chips, and a piece of fruit or berries.

Black Bean Corn Salad


  • 1 cup black beans (no salt added)

  • 1 cup tomatoes (chopped)

  • 1 cup frozen corn

  • ½ cup red pepper (chopped)

  • ½ cup cucumber (peeled and chopped)

  • 1 cup fresh cilantro

  • 3 tblsp lime juice

  • 2 tblsp balsamic vinegar

Mix all ingredients together, and serve with your favorite tortilla chips or pita bread!


My snacks include either fruit (apples, oranges, or berries) or hummus with unsalted pretzels, pita bread, or vegetables. At night I love snacking on Kashi Berry Fruitful Shredded Wheat or making homemade hot cocoa with raw cacao powder and coconut milk.


I definitely try to make a new recipe every night to enjoy for dinner. However, I do have my favorite recipes of course. These include: Vegan Chili, Vegan Lentil Stuffed Cabbage Rolls, Homemade Vegan Pizza with brown rice pizza crusts or Portobello Mushroom Fajitas. In addition, I love making fresh tabouli with pita bread. I have over fifty vegan and plant-based cookbooks and frequently visit Pinterest for more recipe ideas!

Kathleen and Michael Willemsen-

Kathleen Willemsen- Full-time Elderly Caregiver

Michael Willemsen- CPA (Certified Public Accountant)



For breakfast, we typically enjoy a hot cup of coffee with a splash of unsweetened soymilk, and a warm bowl of oatmeal. In particular, we enjoy Rip’s Engine 2 Oatmeal with unsalted, raw walnuts and fresh berries, or old-fashioned oats with natural peanut butter and banana.


Our favorite lunch is leftovers from our dinner from the night before. But if there are no leftovers, I’ll make us either a fresh greens salad with avocado, no salt added beans, vinegar and oil. In addition, we enjoy hummus wraps or avocado wraps with fresh salsa and tortilla chips.


Dinner is always fresh, exciting and YUMMY! In particular, we enjoy Lentil Bolognese with kamut pasta, Coconut Curry or African Peanut Curry, Eggplant Parmesan, Tortilla Casserole, or Homemade Pizza with brown rice crusts!


As for snacks, raw, unsalted nuts are always a go-to with fresh fruit. Also, coconut milk yogurt, granola, and hummus with chips and vegetables are always a favorite option. In the morning, Michael and I enjoy a plant-based smoothie with fresh and frozen fruits, fresh ginger, parsley or spinach, unsweetened soymilk, chia seeds, and Green Vibrance Powder. At night, muesli or shredded wheat is the go-to snack, and occasionally a plant-based dessert like avocado chocolate pudding!

Plant-Healthy Gals Menu Planning

Check out your pantry, refrigerator and freezer.  Allow the ingredients that need to be used quickly or that you have an abundance to be the template for your entre choices.
Keep a running grocery list of ingredients on your refrigerator; as you run out put it on your list.
Entrées are the challenge.  Breakfast and lunch are the easy fixes when you transition into the whole plant based lifestyle.


  • Oatmeal with fruit or savory blends
  • Greens, rice, veggies and beans

  • Whole Plant Based pancakes

  • Fruit and quinoa

  • Millet Bake


  • Sandwiches; pitas; wraps
  • Soups
  • Salads
  • Leftovers



  • Main Event
  • Sides
  • Vegetables


  • Banana Ice Cream
  • Baked Delight
  • Fruit

Entrées; try to choose entrées that have ingredient commonality


  • Tostada Stacks


  • Red Lentil Marinara


  • Orange Ginger Stir Fry


  • Sweet Potato Lasagna


  • Black Bean Burgers


  • Black Bean Chili


  • Black Bean Chili W/ Cornbread

Common Ingredients: Onion, Garlic, Celery, Black Beans, Carrots, Sweet Potato, Lentils, Spinach, Red Peppers, Tomato,

Rice, Tofu, Greens, Mushrooms, Broccoli, Vegetable Broth

Shannon Farrell, Cardiac Rehabiltation Nurse:

I'm a very basic eater, lol! I keep it as simple as possible due to time issues with all of my outside-of-work activities. I batch cook every Sunday for the entire week for all of my meals, and place them in ball jars so they stay fresh. Every morning, I grab three out of the refrigerator and place them in my lunch bag with freezer packs. My lunch container is the size of a medium tote bag.

Breakfasts are refrigerator oatmeals that vary from week to week. I use an oatmeal blend of old fashioned and steel cut oats, with quinoa. I mix the fruit up every week between bananas, berries, pumpkin, mango, pineapple, cherries, etc. 

This week, I'm mixing sweet potatoes and banana with cinnamon in my blend, and I'm loving it. I add flax, hemp, and chia seeds. I'm trying some savory mixes in my rotations, and adding some greens in them as well. 

I eat a lot of fruit! I once could not tolerate any fruit with my illness, I had intense allergic reactions to most fruit. Once I went plant based for three months, I started adding fruit back in my allergist’s office and I can now eat most fruit. So, I eat a lot! Today, I had two oranges, an apple, pineapple, grapes, and a banana. 

Lunches are usually a salad in a jar with quinoa, beans, greens, and a medley of cut up veggies. I rarely use a salad dressing, I went through a program when I was younger with a dietician and she taught me how to eat foods in their natural state, so I rarely eat salad dressing.

I cook/eat a lot of soups! Lately, I'm loving squash soup and I love trying all the different kinds. I bake my squash Whole, then purée it. I add almond milk to thin it and add various spices. I love a spice from Penzey’s Spices called the Now Curry, it is so delicious.

I eat a lot of potatoes of all kinds and use recipes from McDougall. I eat potatoes and sweet potatoes almost every day. I love purple sweet potatoes, I can't get enough of them.

Today, I tried a recipe from Will at Potato Strong called Scalloped Potatoes in Cheeze Sauce. I love it. 

I snack on banana nice cream and make it so many different ways. 

I eat cooked greens every day with balsamic vinegar. I like Meema and Pa's brand online. So many cool flavors, Anne Esselstyn told me about that brand and it's the only way I roll now. 

I'm currently avoiding tomatoes of all kinds, I have joint pain with those and eggplant. I don't eat gluten, I took it out when I transitioned and anytime I touch it, I have horrible joint pain, brain fog, and intestinal issues. 

I love stir fries, a white bean chili I make with veggie broth, a cauliflower soup, lentil loaf, roasted veggies, summer rolls, etc.

I only drink water, black coffee, green tea, hibiscus tea, and other herbal teas with no added sugar. I'm working on cutting coffee out completely, I'm very close. I'm currently alcohol free. I react to most alcohols terribly and it's just not worth it for me.

Cheryl Lapensee: 2nd grade teacher

Breakfast: Oatmeal with almond milk, not cooked but soaked overnight.  I add blueberries, black berries, chia seeds, hemp seeds, flax seeds, and almonds.  

For lunch: I eat organic mixed salads with black beans, chickpeas, and lemon juice. 

For dinner:  Salads with lentils, quinoa, or brown rice, or sometimes a mix of all three.  Squash stuffed with brown rice, walnuts, and pumpkin.  

I make green juice for myself every day with cucumber, sunflower sprouts, pea sprouts, celery, cayenne pepper, and ginger. 

I also make a protein shake every day with Sunwarrior brand plant based pea protein.  

Dr. Joel - Plant-Based Cardiologist and Vegan Restaurant Owner

Dr. Joel - Plant-Based Cardiologist and Vegan Restaurant Owner

Breakfast – I have either a Green Smoothie, overnight chia pudding or overnight oatmeal.

Lunch – From a glass container, either a macro bowl or a superfood bowl or the Chiapas bowl from GreenSpace Café, all are plant perfect.

Dinner - I eat at GreenSpace Café usually, and I rotate with the gluten-free lentil burger, the Pad Thai which is plant perfect, grilled cauliflower, or the curry bowl.

I don’t eat desserts

I snack on organic apples

Paul - Founder PBNSG

Paul - Founder PBNSG

Breakfast - old mother oats with a layer of raisins, then another layer of oatmeal, then any fruits I like. I heat soy milk (any milk is ok) until almost boiling. I use a little under a cup, pour it over the oatmeal and cover for 5-10 minutes depending how firm you like your oatmeal. I then add cinnamon, apple pie, spice, pumpkin spice and nutmeg. OR - lately I have been having a huge bowl (4-5 small bowls amount) of kale along with spinach, arugula, and other greens. Pepper and some no-oil dressing options that you can find on I have this 6-7 times a week. Check out our PBNSG tofu scramble on the recipes page for another possible breakfast choice.

Lunch - I take 1 cup of whole-wheat noodles with cut-up carrots, celery, radishes, corn, 3 types of onions, 2 types of peppers, cucumbers and tomatoes (add any vegetables you like) add some celery seeds. You can add any spices you like, as well. I add one tablespoon of Bragg’s Liquid Aminos and mix it up. I have this for lunch, everyday.

Dinner - if I have had my kale in the morning then I may have oatmeal for dinner. Or, I will steam potatoes, corn, carrots, parsnips, onions and other vegetables and add some no-oil sauces.

Dessert - I will have raisins and fruit and sometimes dry cereal.

Anita - Flight Attendant

Anita - Flight Attendant

I’m always flying around with my job and have had to learn over the years how to eat plant based while traveling so much, without spending a fortune on the airport food. I’m usually away for 4 days at a time and then I’m home for two days. I block time out on the day before a 4-day trip to prepare food to bring with me. I take a big insulated travel lunch box full of pre-made meals in containers. I’ll bring anything from pre-made salads, fruit salads, pasta dishes with veggies and a flavorful marinara, sweet potatoes with salsa, mashed potatoes, avocado toast, oatmeal packets, soups, chickpea stews with rice, 3-bean salads, veggie mixtures that I can put inside wraps, veggie burgers that I can heat up in the hotel, and lots of fruit. I snack on grapes, blueberries, oranges, and apples throughout the day. I drink green tea everyday, too. I’m not big on dessert, but whenever I get a craving I make my own ice cream out of frozen bananas and berries.

Ivana - MPH Student at Oakland University

Ivana - MPH Student at Oakland University








Oatmeal with chia pudding, bananas, and blueberries:

To make overnight chia seed chocolate pudding: (recipe from minimalist baker)

1 1/2 cups (360 ml) Almond Breeze Almondmilk Original Unsweetened (or Coconut milk)

1/3 cup (63 g) chia seeds

1/4 cup (24 g) cacao or unsweetened cocoa powder

2-5 Tbsp (30-75 ml) maple syrup if not blending (can sub 5-9 dates, pitted if blending)

1/2 tsp ground cinnamon (optional)

1/4 tsp sea salt

optional: 1/2 tsp vanilla extract

1. Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. If blending, you can sweeten later with maple syrup or dates.

2. Let rest covered in the fridge overnight or at least 3-5 hours (or until it's achieved a pudding-like consistency).

3. If blending, add to a blender and blend until completely smooth and creamy, scraping down sides as needed. Sweeten to taste.

4. Leftovers keep covered in the fridge for 2-3 days, though best when fresh.

5. Serve chilled with desired toppings, such as fruit, granola or coconut whipped cream.


1 ½ cup of non-dairy milk (I prefer coconut milk)

1 banana

1 cup of strawberries

1 cup of blueberries

1 tablespoon of ground flax seed


Blend and serve!


Salad with mixed veggies with balsamic vinaigrette (kale, celery, peppers, broccoli, etc)


Salad with mixed veggies, dried cherries, pumpkin seeds, and oil-free Russian dressing (found at Vince & Joe’s)





The Clean Plate Café - Vegan Mac-N-Cheese: Gluten-free brown rice penne pasta cooked in house-made “cheese” sauce (almond milk, butternut squash, cauliflower, nutritional yeast, potato starch, dijon, hot sauce, onion powder, garlic). Served with steamed broccoli.


Coconut curry quinoa with roasted cauliflower and spinach (recipe from Cookie&Kate)

Roasted Cauliflower

* 1 head cauliflower, cut into bite-sized florets

* ¼ teaspoon cayenne pepper

* Sea salt

Curried coconut quinoa with greens

* 2 teaspoons melted coconut oil or olive oil

* 1 medium yellow onion, chopped

* 1 teaspoon ground ginger

* 1 teaspoon ground turmeric

* ½ teaspoon curry powder of choice (optional)

* ½ teaspoon ground cardamom

* 1 can (14 ounces) light coconut milk

* ½ cup water

* 1 cup quinoa, rinsed well in a fine mesh colander

* ⅓ cup raisins

* 1 teaspoon sea salt

* 1 tablespoon apple cider vinegar

* 4 cups baby arugula or chopped chard, spinach, maybe even kale*

* Optional garnishes: 2 green onions, chopped, and a sprinkle of red pepper



1. Roast the cauliflower: Preheat oven to 425 degrees Fahrenheit. Toss the cauliflower florets with cayenne pepper and a light sprinkle of sea salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.

2. Cook the quinoa: In a large pot with a lid, warm the coconut oil over medium heat. Add the onion and cook until it is turning translucent, stirring often, about 5 minutes. Add the ginger, turmeric, curry powder and cardamom and stir until fragrant, about 30 seconds. Pour in the coconut milk, water, rinsed quinoa and raisins. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes.

3. Fluff the quinoa with a fork. Stir in the salt, vinegar and greens (if you intend to eat this dish as leftovers, I recommend storing leafy greens separate from the quinoa, as the greens don't reheat well). Divide the quinoa into bowls and top with roasted cauliflower. Garnish with green onions and red pepper flakes if you'd like!

Lentil and Vegetable Soup: Add all the vegetables you are craving or have in the fridge to a crock pot. Add one cup of lentils (you can substitute this with any type of legume). Pour in vegetable broth to immerse the veggies and go about your day!

For this batch, I chose to spice it up with turmeric, oregano, rosemary, pink himalayan salt, and black pepper.

Stuffed Peppers (recipe from Prevent and Reverse Heart Disease by Dr. Caldwell B. Esselystn)

1 pot cooked brown rice ½ lb mushrooms 1 large onion 1 t oregano 1 t thyme 1 t rosemary 1 t black pepper 5-6 medium green bell peppers 2 T nutritional yeast (or more) 2 16 oz cans chopped (or stewed) tomatoes 2 cloves garlic, minced (or 1 t garlic powder)

1. Prepare 3 cups of brown rice but substitute half of the water with tomato juice (or add a 6 oz can of tomato paste or an 8 oz can of tomato sauce with the regular amount of water). Add 4 T of choppped dried onions to the cooking liquid. When ready, set aside.

2. Pour 1½ cans of the tomatoes into a saucepan. Add all the spices and nutritional yeast and simmer over low heat until ready to use. Slice mushrooms and chop onions. Saute both in a little vinegar until limp. Add mushrooms, onions, and ½ can of tomatoes to the rice. Mix.

3. Clean peppers: cut top off of each pepper and

remove seeds and large veins. If peppers won't stand upright on their own, slice a little off the bottom. Fill with rice mixture and set into an oven pan large enough to hold them all. Pour tomato sauce over peppers, an inch or two deep in the pan.

4. Bake for 1 hour at 375° F, or until done. Periodically baste peppers with the tomato sauce to keep them from drying out. Serve the tomato sauce from the pan on the side.

Vegetable Stir-Fry: Just simply add whatever vegetables you desire to a wok, add water or vegetable broth to the pan (instead of oil) and cook! Either eat the vegetables with a fork, or put it in a kale wrap.

Stir Fry Veggies With Lentils (Spices added: Spices added: turmeric, cumin, coriander, curry, pink Himalayan salt, and black pepper)

Stir Fry Veggies with Engine 2 Ancient Grain Blend and Avocado!

Other protein options: Add black beans, quinoa, or another legume to your meal!

Creamy Potato Curry Soup (Recipe From Forks Over Knives)

½ cup cashews, soaked in 1 cup of water at least 30 minutes 6 Yukon Gold Potatoes, chopped into 1 inch pieces 1 yellow onion, diced 3 carrots, peeled and diced ½ head cauliflower, chopped 1 tablespoon curry powder 1 tablespoon ground cumin 1 tablespoon ground coriander 1 bunch kale (about 10 leaves) 2 cups frozen green peas, thawed 1 (15-ounce) can garbanzo beans, drained and rinsed

1. First, make sure your cashews are soaking in water. The longer they soak, the creamier the dish will be.

2. Place the potatoes and 2 cups of water in a large pot. Cover and bring to a boil, then add the onion and carrot. Reduce the heat to medium-low-medium and simmer, covered, for 10 minutes, stirring occasionally.

3. Add the cauliflower, curry powder, cumin, and coriander, and continue cooking, covered, for 15 minutes.

4. Meanwhile, transfer the cashews and their soaking water to a blender. Blend until smooth, then stir the cashew cream into the pot.

5. Add the kale, peas, and garbanzo beans, and simmer for 5 minutes more, or until the potatoes are completely cooked and the kale is tender.


Banana NICE cream

1-2 frozen banana

1/2 cup of strawberries

½ cup of coconut milk

1 tablespoon of nut butter

1. Put bananas, strawberries, coconut milk and almond butter into a blender. 2. Purée, turning off the motor and stirring the mixture two or three times, until smooth and creamy. 3. Pour into a bowl and serve.

Jamie Qualls - D.O., M.P.H.



I rarely eat “breakfast foods” for breakfast. I have my list of typical meals I like and I’ll eat any of them for breakfast, lunch, or dinner. If not on of those meals, I usually prefer salad, fruit, or toast with mashed avocado and pepper on it. At the hospital, I occasionally eat oatmeal with fruit and cinnamon.

I make a breakfast scramble if I’m inviting people over for brunch, with potatoes, scrambled tofu seasoned with nutritional yeast, and peppers, onions, roasted brussels sprouts, and tomatoes.

Lunch and dinner:

Most often, I make big “batch salads” where I add literally anything I have available into a giant bowl: Example: romaine, chopped kale, orzo, quinoa, cauliflower, broccoli, peppers of various colors, green onion, tomato, cucumber, red cabbage, chickpeas, black beans, olives, corn, carrots, celery, avocado, etc. For flavor, I add fresh squeezed lemon and some herb seasonings. I divide the bowl up into smaller “ready to go” portions. Sometimes I put some into a hoagie roll or a wrap of some sort to mix it up.

I like Amy’s plant-based soups or the many other kinds of organic soups from a box, and sometimes I’ll add brown rice, quinoa, or orzo.

Mixture of black beans, brown rice, tomatoes, corn, lettuce, and hot sauce. I make this at home most often, but I order some variation of this at Mexican restaurants too.

I make homemade veggie chili, and big pots of vegetable soups full of potatoes, broccoli, corn, tomatoes, green beans, etc. with different spices and flavors.

Lettuce wraps with a mixture of marinated baked tofu, kale, romaine, red cabbage, cauliflower, white beans, olives, green onion, water chestnuts, and mix with light soy sauce.

I snack on berries, grapes, mangoes, and/or pineapple throughout the day.

When I’m working at the hospital and haven’t brought food, I go to the salad bar. I’m usually able to find a pre-made 3 bean, broccoli, or quinoa salad there, too, and I put some of that on top of my salad to make it more interesting/filling.

Eating out: PBNSG has done an amazing job with getting metro-Detroit restaurants on board with a plant-based meal options, but here are just some of my favorites.

Veggie sushi – there are several places in metro Detroit that have delicious, creative veggie sushi rolls.

Veggie burgers, or stir-fry with brown rice.

Middle Eastern food such as almond rice salad, hummous, veggie grape leaves, tabbouli, and baked falafel.

Quick food: Veggie wraps or tacos from your favorite fast-casual Mexican place. Subway’s veggie delight or the veggie chopped salad. The Veg-Out with hummous instead of cream cheese from Einstein Bagel.

Rick - Retired from Ford, a full-time Grandpa, and serves on 3 city commissions.

Rick - Retired from Ford, a full-time Grandpa, and serves on 3 city commissions. 

Breakfast (daily): I make steel cut oats almost every day and I add walnuts, ground flax seed, and an array of organic fruit (strawberies, blueberries, rasberies, bananas, apples...whatever I can find that is seasonal and organic). Then, I top it off with almond or soy milk with cinnamon and ginger.

For a quick meal, I have an organic soup from a can or box and I add whatever greens I have available (Kale, usually). I also add tomatoes, turmeric, curry, hot sauce, mustard, whatever I feel like adding to make it tasty, yet still remain healthy.

I usually make a large batch of soup or chili and I’ll freeze leftovers for a later day. I also keep homemade hummus available most of the time for snacking throughout the day on carrots, celery, etc.

I also eat veggie sandwiches on Ezekiel bread for another quick meal.

Stephanie - Plant-based Work-a-holic

Jane - Plant-based Work-a-holic


I am not shy about eating lots of food and I eat the most early on in the day.

I usually have at least a heaping half cup of dry steel cut oats, presoaked in water the night before to reduce cooking time. I season it with a few shakes of turmeric, Ceylon cinnamon, some fresh ground pepper, ground golden flax seeds and topped with some berries.

If I don’t have time to cook, I have two slices of toasted whole-grain bread, such as Ezekiel bread, with the thinnest smear of peanut butter and some hard fruit like apples and pears.

When I need something different, I make “Banana French Toast” bread drenched in almond milk with very creamy, blended bananas, which is then dry fried.

Lunch and Dinner:

I love to cook when I have time and I pour over recipes from cookbooks and online, but the rest of the time I’ll eat whatever is fast, such as:

* Whole wheat pasta and jarred marinara sauce with extra basil and garbanzo beans.

* Black bean, pinto or lentil tortillas with salsa and a plate of oil free corn chips.

* Sweet potato chunks and black beans.

* Carrot dogs--use fresh carrots without marinating, microwaved or baked and dressed with mustard, ketchup, onions, and pickles. 

* Salads topped with lots of fresh greens and beans.

* My preferred salad dressing is Jane Esselstyn’s 3 2 1 dressing.  I also like  balsamic vinegar sprinkled on, or sometimes I use red vinegar with lemon pepper sprinkled on.


The best part about this way of eating is there is no starving and you can eat something whenever you want. It works best for me to keep snacks on hand, ready to eat.

* Baked potatoes and sweet potatoes are always in the refrigerator or quick-cooked in the microwave or pressure cooker and served plain, with salsa on top or sliced and dipped in hummus.

* Veggies in 1 cup containers in refrigerator or freezer are ready to grab and eat fresh or microwaved.

* Frozen banana or pineapple chunks with berries to blend into (n)ice cream in one cup containers are a staple in the freezer for a quick dessert.

* Microwaved popcorn (1/4 cup kernels, in a brown paper bag up to 3 minutes in the microwave.) The first batch gets soaked with hot sauce of some kind and then is stirred in with additional batches of the popcorn that I leave dry.

* I precut oil free tortillas into 6 or 8 pieces and store in the freezer. For a quick plate of chips, I put the chips out on a plate and microwave them for two minutes and turn over and microwave for 1 more minute or so until crisp. Watch carefully so they don't burn. If I am making tortilla chips for a family meal I bake the chips on cookie sheets in the oven at about 375 degrees for 10 - 12 minutes.

* I make blender salsa when I don’t have time to cut the veggies.