Black Bean Burger

2 Cans organic black beans, rinsed and drained
or 4 cups cooked
½ Large organic onion, chopped
1/4 Cup organic raw golden flaxseeds,
freshly grounded
3/4 Cup organic oat flour, sprouted
2 Tbsps. organic raw sunflower seeds, grounded
1/4 Cup distilled or pure water
½ Large organic bell pepper, chopped
½ Cup organic frozen corn, Non-GMO
1 tsp. Organic cumin powder
1/4 tsp. Organic onion powder
1 tsp. Organic garlic powder
1 tsp. Organic paprika powder
1 tsp. Organic parsley flakes
½ tsp. Organic coriander powder
2 tsps. Pink Himalayan or Celtic salt

Preheat oven to 350°F.
In a small mixing bowl, add 2 Tbsps. of freshly
grounded flaxseeds to ½ cup of water, mix, and
let sit for about 10 minutes until gel forms.
In a food processor, combine 2 Tbsps. freshly
grounded
flaxseeds, oat flour, and sunflower seeds and
process until finely chopped. Then add all the
seasonings, flax gel, and 1 ½ cans black beans.
Mash remaining ½ can of beans with a fork or
potato masher in a bowl. Add the processed
mixture to beans in the bowl, mix until
thoroughly combined, then form into patties and
bake on an unbleached parchment paper-lined
cookie sheet at 350°F for about 20-25 minutes.
-93-

 

Vegan Macaroni and Cheese

 32 oz. Organic 100% wheat durum semolina macaroni
2tsps.

Pink Himalayan or Celtic salt
4 Cups organic vegan cheese, shredded
1 ½ Cups organic creamy almond or soy milk
½ tsp. Organic smoked paprika or paprika powder

Cheese Sauce

1 Cup organic raw cashews
1/4 Cup organic agave
1/2 Cup organic 100% orange juice
1/2 Cup organic lemon juice, freshly squeezed
5 3/4 oz. Organic pimientos or roasted bell peppers
1 tsp. Pink Himalayan or Celtic salt
1 tsp. Organic onion powder

1/4 tsp. Organic Garlic powder

3 Tbsps. organic raw sesame seeds, unhulled,
or 2 Tbsps. organic sesame tahini
2 Tbsps. organic flaxseed or extra virgin olive oil
1/4 tsp. Organic celery seeds

Cook macaroni as per instructions on
package with 2 tsps. salt.

Drain and set aside.
In a large pot, add cheese, milk, paprika,
and 1 1/2 cups cheese sauce and heat on
low until all the cheese is melted, then
add the drained macaroni while it is still
hot. And stir to incorporate.
Hint: “use Bionaturae Organic Macaroni
or pasta of choice.
Make cheese sauce before macaroni is
cooked and set aside.
Use only 1 ½ cups and store the balance
in the freezer or refrigerator.

French Lentil Soup

1 Medium organic onion, chopped
6 Cloves organic garlic, chopped
1 Small organic butternut squash,
peeled and cubed
24 oz. Organic French lentils, washed and
drained
3 Tbsps. organic onion powder
2 Tbsps, organic garlic powder
1 Tbsp. organic Italian seasoning
2 tsps. Organic turmeric powder
2 tsps. Organic smoked paprika powder
½ tsp. Organic coriander powder
4 tsps. Pink Himalayan salt
28 oz. Organic crushed tomato sauce
1 Tbsp. organic parsley flakes
16 Cups distilled or pure water
4 Large organic bay leaves

Wash squash thoroughly, then carefully peel
and cube.
Wash lentils thoroughly, and drain.
Add all ingredients to a large pot and cook on
medium heat for about 2 hours.

Split Peas Soup

64 oz. Organic green split peas (4 lb.)
1 Large organic butternut squash
2 Gallons distilled or pure water
3 Tbsps.organic onion powder
2 Tbsps. organic garlic powder
1 tsp. Organic turmeric powder
1 Tbsp. organic Herbamare or HerbAmazing
2 tsps. Organic coriander powder
1 Tbsp. organic Italian seasoning
1 tsp. Organic parsley flakes
3 Tbsps. Pink Himalayan or Celtic salt
6 Stalks fresh organic scallion, chopped
12 Large cloves organic garlic, chopped
8 Sprigs fresh organic thyme
Wash split peas thoroughly, then wash squash
thoroughly and carefully peel and cut into
cubes.
Place split peas and cubed squash into a large
pot. Add all the remaining ingredients, bring
to a boil, then let cook on medium heat for
about 1 hour.
Hint: adjust water to achieve desired
consistency.

Fried Rice

1 Cup organic onion, finely chopped
1 Cup organic eggplant, chopped
1 Cup organic extra firm tofu, crushed
1 Large clove organic garlic, minced
2 tsps. Chicken-like seasoning 
1 tsp. Organic onion powder
½ tsp. Pink Himalayan salt
1/4 Cup distilled or pure water
4 Cups cooked organic brown rice

Rice should be cooked until tender, not soft, and
refrigerated for a day or two (uncover to allow drying).

In a saucepan, scramble tofu for about 10 minutes on
medium to high-heat with ½ tsp chicken-like seasoning
and water, then add chopped onion, eggplant, garlic,
and the remaining seasoning. Stew on medium to high
heat for about 4 minutes then add rice. Serve with
toasted almonds.

Simple Vegan Meatballs

Ingredients:

– 1/2 cup minced white onion
– 3 cloves minced garlic
– 1 tablespoon flaxseed meal (for flax egg)
– 2 1/2 tablespoons water (for flax egg)
– 8 ounces tempeh (or 1 heaping cup rinsed and drained chickpeas)
– 1/3 cup vegan parmesan cheese
– 2 teaspoons Italian seasonings (or 1/2 teaspoon each dried basil and oregano)
– 1/4 cup fresh parsley (optional)
– 1/2 cup vegan bread crumbs (gluten-free or almond meal for GF option)
– 2 tablespoons marinara or tomato sauce
– Olive oil (for sautéing)
– Salt and pepper (to taste)

Coating:

– 1/3 cup vegan bread crumbs (gluten-free for GF option)
– 1/3 cup vegan parmesan cheese

Instructions:

1. Preheat the oven to 375 degrees F (190 C) and prepare the flax egg by mixing flaxseed meal and water in a small dish. Let it rest for a few minutes.

2. In a large skillet, sauté the onion and garlic with 1/2 tablespoon of olive oil over medium heat until soft and translucent, about 3 minutes. Set aside.

3. Add tempeh to a food processor and pulse to break it down. Then add the sautéed garlic and onion, and the remaining ingredients (except olive oil) to the food processor. Mix well, scraping down the sides as needed, until it forms into a moldable dough.

4. Taste and adjust the seasonings if needed. Note that the tempeh can be a bit bitter, but it becomes less apparent when coated, baked, and served with marinara sauce.

5. Scoop out 1 tablespoon amounts of the dough and roll them into balls. Heat the same skillet you used earlier over medium heat.

6. Mix the remaining bread crumbs and parmesan cheese together in a shallow dish. Roll the tempeh balls in the breadcrumb mixture to coat them.

7. Add enough olive oil to the skillet to form a thin layer on the bottom, and then add the coated tempeh balls in two batches, ensuring they’re not crowded. Brown them for about 5 minutes, shaking the pan to roll them around and brown all sides.

8. Transfer the browned meatballs to a baking sheet and bake for about 15 minutes, or longer if desired for a crispier texture.

9. Meanwhile, prepare the pasta and marinara sauce that you want to serve with the meatballs.

10. Once the meatballs are deep golden brown and fairly firm to the touch, remove them from the oven.

11. Serve the cooked pasta with the meatballs and pour marinara sauce over them. Sprinkle with additional vegan parmesan cheese and fresh parsley. Leftovers can be stored in the fridge for a few days, though they are best when fresh.

Vegan Chilli Non Carne

Ingredients:

– 1 Vegan Chilli Non Carne Meal Kit
– 200ml water
– 1 tablespoon olive oil
– 1 onion, chopped
– 1 tablespoon tomato puree
– 1 tin chopped tomatoes
– 1 tin kidney beans
– Extras to serve:
– Long grain rice
– Coriander
– Lime wedges

Instructions:

1. Prepare the Vegan Chilli Non Carne Meal Kit according to the package instructions, using 200ml of water.

2. In a separate pan, heat the olive oil over medium heat. Add the chopped onion and cook until softened.

3. Stir in the tomato puree and cook for an additional minute.

4. Add the tin of chopped tomatoes and kidney beans to the pan. Stir well to combine.

5. Simmer the mixture for 10-15 minutes, until the flavors have melded together and the sauce has thickened slightly.

6. While the chili is simmering, prepare the long grain rice according to the package instructions.

7. Once the chili and rice are cooked, serve the chili over the rice.

8. Garnish with fresh coriander and serve with lime wedges on the side for squeezing over the dish.

Enjoy your Vegan Chilli Non Carne with rice, coriander, and a squeeze of lime!

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