Wednesday, May 20, 2009


I found this recipe on one of my favorite websites for good vegan recipes, the Fat Free Vegan Kitchen blog. The original recipe has both walnuts and dried cherries added to it, which sounds delicious, but I don't always have those on hand, so I tried out the recipe without any cherries or walnuts, and it still turned out really good.

For one loaf:

3 over-ripe bananas
2 tbsp. lemon juice
1/4 cup unsweetened apple sauce
1/2 cup dark sugar (evaporated cane juice or brown sugar both work)
2 cups whole wheat flour
3/4 tsp. baking powder
3/4 tsp. baking soda
1/2 tsp. salt

  • Preheat the oven to 350 F.
  • In a large bowl, mash the bananas and add the lemon juice, apple sauce, and sugar. Stir well to combine.
  • In a separate bowl, combine the remaining ingredients. Add the dry ingredients to the banana mixture, and stir just until the mixture is well-combined.
  • Spray a loaf pan with non-stick spray. Spread the mixture evenly in the pan and bake until a toothpick or knife inserted in the center comes out clean, about 50 minutes (convection oven is 45 min). Allow to cool before serving.

In the original recipe, she added this note: "Fat-free quickbreads like this really benefit from being allowed to cool completely, which is why they often taste better the next day. The crust, which is chewier than breads with oil, will gather moisture and softness over time. Ignore the tempting aroma; pleasure delayed will be pleasure multiplied."

I still eat some as soon as it gets out of the oven, but it is good the next day.
If you have lots and lots of ripe bananas, and want to make a whole batch, here are the amounts for five (or six) loaves:
15 or 7 1/2 c. (18 or 9 c.) over-ripe bananas
1/2 cup plus 2 tbsp. (3/4) lemon juice
1 and 1/4 (1 1/2) cups unsweetened apple sauce
2 and 1/2 (3) cups dark sugar (evaporated cane juice or sucanat)
10 (12) cups whole wheat flour
4 (4 1/2) tsp. baking powder
4 (4 1/2) tsp. baking soda
2 and 1/2 tsp. salt *you can get away with 2 t. salt for 5 or six loaves

1 1/2 t. (2) nutmeg, 2 1/2 t. (3) cinnamon [optional]


Whenever I have leftover cheez sauce (this kind or this kind), I like to make grilled cheez sandwiches. Mariah (my 2 year old) likes them too.

I don't put anything on the bread except the cheez sauce; I don't even spray the pan. I just cook it in a frying pan for a few minutes on each side.


This is probably my family's favorite meal. Everybody gets to build their taco their own way, and they love it.

Whole Wheat Tortillas (the La Banderita brand is the best, we think)
Green leaf lettuce, chopped
Roma tomatoes, chopped
1 can black beans, drained (you can also have refried beans)
1 can corn, drained
Brown rice, cooked (or spanish brown rice, cooked)
Guacamole (see recipe)

"Fry" the tortillas in a frying pan (I don't spray the tortillas or the pan with anything--they just sort of turn crispy and a little brown). Assemble the other ingredients in separate bowls (we serve this "bar style" so people can build their own kind of taco). I add a little bit of salsa and taco seasoning to the beans to spice them up a bit.


This is actually Tina's creation, but I made it twice last week (obviously, I love it), so I decided to post it anyway.

1 fresh pineapple, sliced into small chunks
1/3 bag of frozen berries (I use the Berry mix from Costco--it has blueberries, marionberries, and rasberries) (also, this is not an exact science--I just add as much as I want)
4 bananas, sliced

Combine in a large bowl and let the frozen berries thaw. Stir to mix again once thawed. The juice from the frozen berries coats everything and takes the place of any sweetners, etc.


This is not super-sweet, so if you want a 'cake' cornbread, this is not the recipe for you!* But, it is really very good if you want something more like bread, less like cake, to go with your chili, etc. We put honey and butter spray on it and love it.

3 c. soymilk
3 T. vinegar
2 c. whole wheat flour
2 c. corn meal
3/4 c. honey
1 1/2 t. salt
2 t. bkg powder
1 t. bkg soda
1/4 c. applesauce
1 T. egg replacer powder

Preheat oven to 425. Combine soymilk and vinegar and let stand. Mix dry ingredients. Add applesauce and mix. Add honey and mix. Add soymilk/vinegar and mix until just blended.
Pour into a 9x13 greased pan. Cook for 25-30 minutes. (My oven always needs 30 minutes.)

Note from Rebekah: I added 1 pinch of stevia to this recipe, and it made it quite a bit sweeter. (My husband is a corn cake fan.)


I got the idea for this recipe from a flylady recipe, and then I changed it to be vegan and low-fat.

1 package whole wheat angel hair pasta (Heartland makes good 100% whole wheat pasta)
1/4 c. dried parsley (or the equivalent of fresh)
4 cloves minced garlic
8 c. fresh broccoli (you could combine broccoli with chopped baby carrots, also)

Cook pasta according to package directions. Steam broccoli. Saute parsley and garlic in water until soft (I use water instead of oil to cut down on the fat). Drain pasta and mix with garlic mixture and broccoli. I use a little bit of butter spray on the noodles to help the garlic/parsley mixture coat them. I also spray the broccoli (sometimes--the kids like it better if I do).

I sometimes add more spices (like an italian spice mix or garlic powder).

Tuesday, May 19, 2009


We don't make this a lot because it has fake meat in it, but it's a good comfort food every once in a while.

1/2 c. chopped onion
1/2 c. chopped celery
1/2 c. chopped bell pepper (I like red)
2 cloves garlic, pressed
1/2 pound fully cooked soy sausage (I use 6 Morningstar patties)
2 15 oz. cans red beans, drained and rinsed
1 8 oz. can tomato sauce
1 t. worcestershire sauce
1/4 t. ground red pepper
1/4 t. hot pepper sauce
3 c. hot cooked brown rice

  • Prepare rice according to package directions. Meanwhile, heat a heavy skillet coated with cooking spray over medium-high heat until hot.
  • Add onion, celery, bell pepper, sausage pieces and garlic and cook for 2-3 minutes.
  • Add red beans, tomato sauce, worcestershire sauce, red pepper and pepper sauce (add extra water if needed).
  • Cook, stirring for 2-3 minutes more, or until thoroughly heated.
  • Serve beans over rice. Top with green onions and serve with hot pepper sauce.
*We usually skip the hot pepper sauce and sometimes the cayenne too, depending on how spicy we want it.


whole wheat couscous, cooked

Saute for 30 minutes:
1 c. onion + 1 c. water, blended
1 c. celery, chopped

Add and simmer for 30 minutes:
2/3 c. ketchup
1/3 to 2/3 c. bbq sauce
2/3 c. tomato, blended
2 T. honey
1 c. pineapple juice, drained from pineapple (add water to equal 1 cup)
2 to 4 T. corn starch, whisked into pineapple juice/water (optional)
1/4 t. pepper

• Serve over whole wheat couscous, topped with pineapple.

Note: This makes enough sauce for 1 1/2 to 2 cups uncooked couscous, depending on your couscous to sauce ratio.

Saturday, May 16, 2009


We had a Relief Society brunch this morning, and I decided yesterday to be brave and take a vegan breakfast casserole. (I knew they were serving breakfast casseroles). So, I came up with this one laying in bed last night. It was a big hit! (I was the only vegan/vegetarian there, and before I even had a chance to try it, people were saying it was good and asking me how I made it!)

hashbrowns, cooked and seasoned
1 tomato, cut in slices

{TOFU SCRAMBLE} (original recipe found here)

1/2 sweet onion, chopped
1 12-oz. pkg firm tofu, pressed*
1/4 c. vegetable broth
1 t. garlic powder
1 t. onion powder
1/2 t. parsley
1 T. soy sauce
2 T. nutritional yeast
1/2 t. turmeric

• Saute onion and tofu in broth until onions are tender (3-5 minutes).

• Add remaining ingredients and cook, stirring often, for 5-10 more minutes.

{CHEEZ SAUCE} (original recipe found here)

1 c. potatoes, peeled and finely chopped (1 medium potato)
1/4 c. carrots, peeled and finely chopped (1 small carrot)
1 c. water

1/3 c. raw cashews
1 T. miso
1 T. tahini (3 T. sesame seeds)
1 T. lemon juice
1/2 t. dijon mustard
1/3 c. nutritional yeast
1 t. salt

1/4 t. paprika

• Place the chopped potatoes and carrots in small sauce pan with a lid. Add the 1 cup of water. Boil, covered, until tender, 10-15 minutes.

• While the potatoes and carrots are cooking, place remaining ingredients in a blender.

• When the potatoes and carrots are done cooking, add them and their water to the blender. Blend until very smooth.

• If needed, add water 1 T. at a time to thin.

Assembly and Baking:

• Put cooked hashbrowns in the bottom of a lightly greased 8x8 baking pan.

• Place tofu scramble on top.

• Spread/pour cheez sauce to cover top. (I think I used about 1/2 cup).

• Top with sliced tomatoes.

• Bake at 350 for 20 minutes.

*How to press tofu: Wrap the tofu in a few paper towels and then in a dishtowel or linen. Set on a plate. Put another plate upside-down on top. Put 3 cans of whatever on top. Let sit for a couple hours.

Things I would like to add: red, yellow, orange peppers; vegan sausage paddies (not often because they're not good for you); mushrooms.

Tuesday, May 12, 2009


1/2 c. baby food prunes (or wonderslim)*
1/2 c. applesauce*
3/4 c. honey
3/4 c. molasses
1 c. vanilla soymilk (or plain + 1 t. vanilla) + 1 T. lemon juice
3 c. whole wheat flour
1 t. baking soda
1 t. ginger
1 t. ground cloves
1 T. cinnamon
1/2 t. salt
1 1/2 T. egg replacer

• Combine wet ingredients.

• Add dry ingredients and mix well.

• Poor into lightly greased cookie sheet. (It also works in a cake pan, but I like it better in the cookie sheet. If you do use a cake pan, increase the cooking time to 35-40 minutes).

• Cook at 350 for 20-25 minutes.

• Serve warm or cold, topped with applesauce and vegan whipped cream (optional).

*The original recipe calls for 1 c. oil.


These are a favorite in our house. Mariah (my 2-year-old) loves them! The original recipe can be found here, at Fatfree Vegan Kitchen.

8 medium Yukon gold potatoes (or red or regular)
water, to cover
paprika or white pepper
salt (optional)

1 1/4 c. water
1 c. plain soymilk
1/2 c. nutritional yeast
3 T. cornstarch
1 T. lemon juice
1 t. salt
1/2 t. garlic powder
1 t. onion powder
1/4 c. cashews
1 t. miso

• Place a large pot, half filled with water, to boil while you prepare the potatoes.

• Using a mandoline, food processor, or a very steady hand, slice the scrubbed potatoes into 1/4-inch slices.

• When the water is boiling, add the potato slices and make sure they are covered with water. If not, add just enough to cover.

• Boil for 7 to 10 minutes, just until barely tender. Be careful; they go from raw to falling apart in seconds.

• As soon as the potatoes are tender, remove them from the heat, pour them into a colander, and rinse them with cold water.

• Preheat the oven to 400 degrees.

• Prepare the sauce by blending the sauce ingredients together until smooth.

• Place the potato slices into a lightly greased 9x13 pan, one layer at a time. Sprinkle each layer with a little salt and paprika before adding the next layer. Pour sauce over all the potatoes. Sprinkle with paprika.

• Bake at 400 degrees for 20 minutes, or until sauce has thickened throughout.

Note: These are great with caramelized onions on top!