< Back Suya Spice Blend Prep Time: 5 minutes Cook Time: N/A Serves: 8 Level: Beginner About the Recipe Ingredients 1 cup Peanut Powder 1/4 cup ginger, ground 1/4 cup onion powder 2 Tbs garlic powder 1/4 cup chili powder 1 Tbs nutmeg, freshly grated 1 tsp turmeric 1 tsp salt 1 tsp cloves, ground 1 seasoning cube Preparation Make Place all spices in a spice grinder or high speed blender. Blend until well incorporated. Place in an airtight jar. This spice blend is good for at least 3 months. Previous Next

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Why is National Bean Day celebrated? Wondering why National Bean Day is held on January 6? That's the same day as the famous geneticist, Gregor Mendel, died in 1884. Mendel used bean plants and pea plants to develop theories on genetics in plants. How do you celebrate National Bean Day? You can send friends and family bean-related greeting cards or you can plant beans in your backyard garden. It's also a good day to honor the contribution of Gregor Mendel through a lecture, a presentation or a book report. Or, make a few recipes from this eBook! Let's Get Started First Name Last Name Email Message Download Bean Day eBook Click here to download National Bean Day Recipe eBook

National Bean Day Recipe eBook Why is National Bean Day celebrated? Wondering why National Bean Day is held on January 6? That's the same day as the famous geneticist, Gregor Mendel, died in 1884. Mendel used bean plants and pea plants to develop theories on genetics in plants. How do you celebrate National Bean Day? You can send friends and family bean-related greeting cards or you can plant beans in your backyard garden. It's also a good day to honor the contribution of Gregor Mendel through a lecture, a presentation or a book report. Or, make a few recipes from this eBook! Let's Get Started First Name Last Name Email Message Download Bean Day eBook Click here to download

< Back Blueberry Cobbler Prep Time: 10 min Cook Time: 35 min Serves: 8-10 Level: Beginner About the Recipe Ingredients 1 (14-ounce) can sweetened condensed coconut milk 1 ¼ cups (6 ounces/170 grams) self-rising whole grain pastry flour ½ cup coconut or soy milk 8 tablespoons unsalted non-dairy butter 10 ounces (283 grams/2 cups) blueberries ¼ cup (1 3/4 ounce/50 grams) coconut sugar Preparation Adjust oven rack to middle position and heat oven to 350 degrees. Grease 13 by 9-inch baking dish. Whisk condensed milk, flour, milk, and melted butter together in bowl. Pour batter into prepared baking dish. Sprinkle blueberries and sugar evenly over surface. Bake until deep golden brown and toothpick inserted in center comes out clean, about 35 minutes. Transfer cobbler to wire rack; let cool for 10 minutes. Serve warm. Previous Next

< Back Trail Mix Cups Prep Time: 5 min Cook Time: 25 min Serves: 7-8 Level: Beginner About the Recipe Ingredients 1/2 cup cashews 1/2 cup pistachios 1/2 cup almonds 1/2 cup pumpkin seeds 2 tbsp hemp seeds 1/3 cup maple syrup or agave flaky sea salt TT (optional) dairy-free chocolate sauce (optional) Preparation Mix together cashews, pistachios, almonds, hemp seeds, pumpkin seeds and maple (or agave) in a bowl until well-combined. Transfer mixture to a silicone muffin pan and pack firmly Bake in the oven on 350 F for ~25 minutes. Remove from oven and cool completely Add optional toppings if desired Previous Next

< Back Ackee & Saltfysh Prep Time: 20 min Cook Time: 15 min Serves: 6 Level: Beginner About the Recipe The national dish of Jamaica and favorite breakfast. Ingredients Saltfysh 14 oz hearts of palm, canned 2 Tbs nori sheets, chopped 1 Tbs salt 1 1/2 cup water Ackee 1 lb ackee, canned 4 garlic cloves 2 roma tomatoes, diced 1 bell pepper, diced 1/2 cup red onion, diced 2 Tbs thyme, fresh 1 scotch bonnet pepper 3 scallions, sliced on bias Preparation Saltfysh Prep Using a fork, shred the hearts of palm and place in a mason jar. Add water, salt and nori sheets to the mason jar and marinate for a minimum of 30 minutes up to overnight. (The water should well cover everything within the mason jar) Ackee Prep Dice bell peppers, onion, tomatoes and garlic. Prepare the thyme. Set aside. Rinse and drain the ackee. Set aside. Make In a heated pan, water saute the bell pepper, onion, garlic, thyme and tomatoes. Cook for ~4 minutes or until the onions are translucent. Drain the hearts of palm and add the palm to the pan. Saute until the hearts of palm begin to crisp (about ~5 minutes). Add the ackee to the pan and gently stir as the ackee is delicate. Add salt and pepper to taste and serve. Previous Next

< Back Peanut Dipping Sauce Prep Time: 5 min Cook Time: n/a Serves: 4 Level: Beginner About the Recipe Ingredients ⅓ cup peanut butter 2 tablespoons tamari (or soy sauce/coconut aminos) 2 tablespoons lime juice 2 tablespoons maple syrup 1 tablespoon gochujang 1 inch fresh ginger , minced 1 garlic clove , minced 1 teaspoon toasted sesame oil Preparation In a medium bowl, combine the peanut butter, tamari, lime juice, sesame oil, maple syrup, and gochujang. Use a microplane to finely mince the ginger and garlic on top. Whisk well until the ingredients are mixed. (It will be thick at this point.) Add a tablespoon of water to the bowl, and whisk again until the sauce is thinner. If you want an even thinner sauce, add another tablespoon of water, and stir again. This peanut sauce can be used right away or stored in an airtight container in the fridge for up to 5 days. It will thicken when chilled, so you may need to add another tablespoon of water when you get it out of the fridge later. Or let it come to room temperature to thin out again. Previous Next

< Back Mediterranean Inspired Quinoa Prep Time: 20 minutes Cook Time: 10-12 minutes Serves: 6-8 Level: Beginner About the Recipe Ingredients 2 cup quinoa, rinsed well 3 roma tomatoes, sliced 10 oz spinach, chopped 1/4 cup basil, chiffonade 3 garlic cloves, minced 2 Tbs nutritional yeast, optional 1/2 tsp salt 1/2 tsp black pepper, freshly cracked Preparation Prep Cook quinoa according to package instructions. Set aside. Make In a pan over medium heat, gently water saute tomatoes and spinach until spinach wilts. Add basil, garlic and seasonings. Stir well. Add mixure to the prepared quinoa and mix well. Adjust for seasoning. Previous Next

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< Back Shuku Shuku (raw) Prep Time: 10 min Cook Time: Serves: 12 Level: About the Recipe Ingredients - 1/2 cup coconut chaff (or coconut flakes) - 1/4 cup coconut condensed milk ( or non-dairy evaporated milk) - 1/2 cup bread crumbs Preparation In a bowl, add coconut chaff and condensed milk. Mix well and mixture clumps together. Roll into balls and then roll the balls in bread crumbs. Serve and enjoy Previous Next

< Back Holiday Macaroni & Cheese Prep Time: 15 Cook Time: 50 Serves: 12 Level: Intermediate About the Recipe Ingredients 1 lb whole grain pasta 1 qt coconut or cashew milk, unsweetened 3 garlic cloves, peeled and lightly crushed with the back of a knife 3 Tbs dijon mustard 1 Tbs black pepper, freshly cracked 3 cups non-dairy cheese 3 Tbs vegan worcestershire sauce 2 Tbs hot sauce 1 cup club crackers, crumbled Preparation Prep Preheat oven to 350 degrees Fahrenheit. Cook the macaroni according to the package instructions. Reserve 1/2 cup of pasta liquid. Make In a pot, bring the milk and garlic cloves to a simmer. Add the mustard and 3 cups of cheese. Season with salt and pepper to taste. Simmer gently, stirring constantly until the cheese is melted and has integrated with the milk. . Add Worcestershire and hot sauce. Stir to blend. Taste for seasoning and adjust Add the macaroni to the milk and stir gently to blend. Allow the macaroni to rest on the stove, 5 to 10 minutes, so the pasta absorbs the flavors. Remove and discard the garlic cloves. Fill a baking dish with the macaroni mixture, top with 1 cup of shredded cheddar cheese and the crumbled Club crackers and bake 15 to 20 minutes or until the crust on top browns. Previous Next

< Back 3-Bean Garlic Skillet Prep Time: 5 min Cook Time: 20 min Serves: 2-3 Level: Beginner About the Recipe Ingredients 2 tbsp extra virgin olive oil 1/2 onion 5 cloves garlic 1 tsp sweet smoked Spanish paprika 1/2 tsp ground cumin 1 cup tomato sauce 1 cup canned chickpeas 1 cup canned white beans 1 cup canned kidney beans 1/2 cup vegetable broth 1/4 tsp saffron threads handful finely chopped parsley sea salt & black pepper Preparation Heat a large fry pan with a medium heat and add in 2 tbsp extra virgin olive oil Meanwhile, roughly dice 1/2 onion and roughly chop 5 cloves of garlic After heating the olive oil for 3 minutes, add in the diced onion and chopped garlic, mix with the olive oil, after 4 minutes and the onion is translucent, add in 1 tsp sweet smoked paprika and 1/2 tsp ground cumin, mix together, then add in 1 cup tomato sauce and simmer, after 4 minutes and the tomato sauce has thickened up, add in 1 cup canned chickpeas, 1 cup canned white beans and 1 cup canned kidney beans, season with sea salt & black pepper, gently mix together, then add in 1/2 cup vegetable broth and 1/4 tsp saffron threads, give it one final mix and raise the heat to a medium-high heat After simmering for 5 to 7 minutes and most of the broth has been absorbed by the beans, but there is still a little broth left, remove the pan from the heat, sprinkle with finely chopped parsley, enjoy! Previous Next

< Back Gooey Chocolate Chip Cookie Bars Prep Time: 5 min Cook Time: 35 min Serves: 9 Level: Beginner About the Recipe Ingredients 1 cup cashew butter 1 Tbs chia seeds 3 Tbs water 1/2 cup maple syrup 2 Tbs coconut flour 2 tsp vanilla extract 1/2 tsp baking soda 1/4 tsp salt 1/2 cup chocolate chips Preparation Prep Pre-Heat oven to 350º Line baking dish with parchment paper Make Combine chia seeds and water in a small bowl and allow to sit for 5 minutes until it thickens up and has a gel like texture. In a large bowl combine; cashew butter, chia egg mixture, maple syrup, coconut flour, vanilla extract, baking soda, and kosher salt. Mix until everything is well combined. Sprinkle in chocolate chips and gently mix until they are evenly distributed throughout the batter. Transfer batter to a parchment-lined baking dish and gently pat the batter into the pan to even it out. Bake for 30 minutes or until the cookie bars are set up and lightly browned. Allow to cool completely before cutting into 9 squares Previous Next

< Back Chickpea Salad Prep Time: 5 min Cook Time: 10 min Serves: 2 Level: Beginner About the Recipe Ingredients 1 red bell pepper, diced 1/2 cup red onion, diced 3 garlic cloves, minced 14 oz chickpeas, canned 1/3 cup basil, julienned 2 Tbs red wine vinegar 1 tsp black pepper, ground 1/2 tsp salt 1 Tbs poultry seasoning Preparation Prep Diced bell pepper, onion, garlic cloves and basil. Thoroughly rinse canned chickpeas. Make Mix all ingredients well in a bowl. Adjust seasonings as necessary. Previous Next

< Back Holiday Meatloaf Prep Time: 20 Cook Time: 35 min Serves: 12 Level: Beginner Plus About the Recipe Ingredients 2.5 lbs organic jackfruit 1 whole onion, diced 2 bell peppers, diced 2 cups nutritional yeast 1 small carton JustEgg 1 box bread crumbs 16 oz OG sauce 8 oz BBQ sauce of choice 1/4 cup garlic powder 1/4 cup onion powder 1/4 cup Complete seasoning by Badia 1/4 LIAC house seasoning 1/4 cup Mesquite seasoning by McCormick Preparation Prep Preheat oven to 375 degrees Boil jackfruit for 15 minutes While jackfruit is boiling, measure all dry and liquid ingredients as well as prep the onion and bell peppers. Set aside Once jackfruit is boiled, drain and then place in a large bowl. Using a meat chopper, break the jackfruit into small pieces. Set aside to let cool. Make In a large baking dish, place the cooled jackfruit, onion, bell peppers, liquid ingredients and all dry ingredients except the mesquite seasoning. Using your hands, thoroughly incorporate these ingredients together until a meat-like consistency forms. Mold the meatloaf into desired shape. Sprinkle the mesquite seasoning on top of the meatloaf Place in oven to bake for 35-40 minutes. Remove from oven and allow the meatloaf to stand for 15 minutes before slicing. Serve and enjoy Previous Next

< Back Savory Bambara Beans with Caramelized Plantain Prep Time: 35 min Cook Time: 20 min Serves: 2 Level: Beginner About the Recipe Ingredients 1 cup dried Bambara beans, soaked overnight and cooked until soft ½ ripe plantain, sliced on a diagonal 1 small onion, diced 2 cloves garlic, minced ½ tsp smoked paprika ½ tsp sea salt 3 tbsp nutritional yeast 1 tbsp coconut oil or red palm oil (or water for sautéing) Optional: chopped fresh greens (like kale or moringa leaves) Preparation Heat oil in a skillet. Sauté onion until translucent. Add garlic, smoked paprika, and cooked Bambara beans. Stir to combine. In a separate pan, dry-fry or lightly oil the plantain until golden brown. Serve Bambara bean mix topped with plantains and greens if using. Previous Next

< Back One Pan Baked Pasta Prep Time: 10 min Cook Time: 35 min Serves: 4 Level: Beginner About the Recipe Ingredients 1 lb whole grain pasta 1.5 cups cherry tomatoes 1.5 cups cup chickpeas 2 large onions, diced 8-10 garlic cloves, whole or minced 1 cup dairy-free cream cheese 5 cups vegetable broth 1 tsp paprika 1 tsp dried thyme 1 tsp dried rosemary 1 cup fresh basil, chopped 2-3 cups spinach salt & pepper to taste Preparation Preheat oven to 400 degrees Fahrenheit In a glass baking dish, add pasta, cherry tomatoes, garlic, onions and chickpeas. Add the cream cheese followed by the vegetable broth and seasonings. Place in oven and bake for ~35 Remove from oven. Mix everything together and then stir in basil and spinach. Taste for seasoning adjustment. Serve and enjoy Previous Next

< Back 4 Oil-Free Salad Dressings Prep Time: 5 minutes Cook Time: N/A Serves: 2 - 4 Level: Beginner About the Recipe Learn how to make 4 different salad dressing recipes using simple ingredients! There's a dressing for everyone here - from a fruity vinaigrette to a creamy balsamic! Ingredients SMOKY MAPLE MUSTARD serves 1 2 tbsp maple syrup 1 tbsp Dijon Mustard 2 drops Liquid Smoke 4-5 dashes of Worcestershire Sauce Whisk all of the ingredients together with a fork or shake vigorously in a mason jar. FRUITY VINAIGRETTE serves 1 3 tbsp Fruit Jam (any flavor you like) 1 tbsp balsamic vinegar Water (if needed to thin out) Whisk all of the ingredients together with a fork or shake vigorously in a mason jar. EVERYDAY TAHINI serves 1 1/4 cup tahini Juice of 1/2 a lemon 1 tablespoon apple cider vinegar 1 teaspoon miso paste 1 teaspoon garlic powder Pinch of pepper 1/4 cup (or more) water to thin out if desired Whisk all of the ingredients together with a fork or shake vigorously in a mason jar. CREAMY BALSAMIC serves 1 1/4 cup balsamic vinegar 3 tablespoons tahini 1 tablespoon Dijon mustard Juice of 1 whole lemon 1 teaspoon maple syrup 1/2 teaspoon garlic powder Salt & pepper to taste Water (if needed to thin out) Whisk together all the ingredients until smooth and creamy. If dressing is too thick, add a splash or two of water. Preparation Whisk all of the ingredients together with a fork or shake vigorously in a mason jar. If dressing is too thick, add a splash or two of water. Previous Next