Ingredients

• 2 Tbs olive oil

• 1/2-1 onion (1/2 if the onion is large, whole if it's small, assume a medium onion is the size of a fist) diced or sliced 1-2 cm wide pieces

• 4 cloves of garlic, peeled and crushed

• 1 cup dried black beans (this recipe works for any kind of bean, black eyed peas and pinto beans cook a bit faster than black beans)

• 3-4 cups water

• ~1.5 tsp salt (I usually do this to taste, this is a good amount to start but I think I usually add more)

Equipment

• Chef's knife, cutting board.

• 1.5 qt saucepan with lid (or larger)

Instructions

1. Heat the oil in a medium-large saucepan (should hold at least 1.5 qt) on the stovetop, medium heat

2. Add the onion and sauté until browned and sweet. (~5 min)

3. Add the garlic and beans. stir and fry for 30-45 sec.

4. Add 3 cups of water. Once the water is boiling, reduce to heat to medium low. Cover and cook for 1 hr 45 min, stirring occasionally. Add more water if the water gets low.

5. Test a bean to see if it is soft (there should still be some liquid in the pan)

6. If the bean is pretty soft, stir in the salt and turn off the heat cover for 5 min. The beans will likely become a bit softer, and absorb some more of the water.

Notes

Recipe from the Oaxacan Kitchen, Palo Alto, California.

For tomatoey beans, you can add a tomato with the beans and garlic before adding the water. I like to serve this variation as part of English breakfast for dinner.

A mild, but richly flavoured curry | 1-2 hr prep + cooking time | Serves 3-4 | Gluten free.

Many combinations of vegetables make a good curry. Each vegetable requires a different amount of preparation and cooking. In this recipe I have assigned some recommended vegetables into three "Groups" according to how and when they should be added to the curry. I do not recommend using all the vegetables suggested below, as the curry will be too busy. A more minimalistic combination is going to be more satisfying. It is not necessary to have vegetables from each group. Use what you have, and what you like.

Some favourite combinations are:

• Roasted eggplant (Group 1), carrots (Group 3), and basil.

• Roasted eggplant and butternut squash (Group 1), with red lentils, bok choy (Group 2), carrots (Group 3), cilantro, and spring onions.

Ingredients

• 2-6 Tbs Olive oil

• 1/2 Onion cut into slivers 1/4 inch thick (Does not really matter what kind of onion. I like to use vidalia onions, or 2 shallots, or one leek)

• 1 1/2 Tsp salt (plus more to taste)

• 5 cloves of Garlic, minced finely

• 1-3 Fresh Tomatoes, roughly chopped (no more than 1 Cup. cut. The sweeter and tangier the better. These can be omitted, but really add to the flavour).

• 1 can of Coconut milk (16 Oz. Choose the most flavourful one you can find. I like Cha's. Do not get a lite version)

• Spices: It is recommended to use all of them.

These get added to the pot after the onions are browned.

• • • ~1 inch cube (2-3 cm) of Fresh ginger, minced finely.

    • 1 tsp powdered turmeric (or substitute a minced cube of fresh if you can get it!)

    • 1 dash cumin powder. or 1/4 tsp cumin seeds.

    • 1/2 tsp smoked paprika

    • 1/4 tsp coriander seeds (Measure whole and then crush with mortar and pestle)

    • 1/4 tsp fennel seeds

    • 1/2 - 1 star anise

    • 3 dried shitake mushrooms, minced finely

• Group 1 veggies. Any combination of the following. Cut into 1/2 inch (1 cm) pieces.

These get roasted in garlic oil before adding to the curry.

• • • 1/2 of an Eggplant,

    • 1/4 of a Butternut squash or other winter squash,

    • 1/4 of a Cauliflower

• Group 2 veggies. Any combination of the following. Cut into 1/2 inch (1 cm) pieces.

These get added to the pot with the spices to sauté before adding coconut milk.

• • • 1/4 Bell pepper, diced (Red is best, or other sweet pepper)

    • 2 Mushrooms cut into 1/4 inch thick slices (Shitake or Baby bella)

    • 2-3 Cabbage leaves cut into 1/2 inch strips (Napa cabbage is my favorite, or one bunch of Bok Choy)

• Group 3 veggies. Any combination of the following.

These cook quickly and get added to the pot 5-10 min before completion.

• • • 1 Carrot, cut into thin (1/8 inch thick) oval or half oval shapes (slice the carrot at an angle to make an oval cut)

    • 2 Summer Squash, cut into 1/4 inch thick pieces.

    • 3 Kale leaves, cut into 1/2 inch strips.

• Optional: 1/4 cup red lentils and 1/2 cup water. (Red lentils are a good source of protein, though the curry flavor is better without them)

• Herbs: I typically choose one of the options below. Remove leaves from stalks.

These get added to the pot after the heat is turned off. 1-2 shiso leaves cut finely can be added with any of the other herb options.

• • • Basil (1 stalk)

    • Cilantro (4 stalks)

    • 1 Sprig of thyme + 2 sprigs oregano with winter squash - add these with group 3! These are tougher leaves and need a little longer to cook.

• Optional: Garnish with sliced spring onion.

Equipment

• Chef's Knife, cutting board.

• Non-stick pan, parchment paper, and baking sheet (for preparing Group 1 veggies).

• Large pot with lid.

Instructions

1. If using a Group 1 vegetable, roast the Group 1 vegetables in garlic oil. Otherwise skip to Step 2.

   • Preheat oven to 425º F.

   • Prepare garlic oil by sautéing garlic in 4 Tbs olive oil. Use a non-stick pan over medium heat. Once the garlic at the edge of the pan starts to turn golden brown remove the pan from heat. The garlic will continue to cook in the hot oil. Allow to cool 10 min.

   • Toss the group 1 vegetables in the garlic oil sprinkle with 1/2 tsp salt and spread on a parchment paper lined baking sheet. Roast for 30-45 min in the oven until veggies are browned on the edges and soft all the way through. Flip the veggies halfway through to cook on both sides.

2. In a large pot, heat 2 Tbs olive oil. Add onions and 1 tsp salt. Sauté onions until soft and turning brown on the edges.

3. Turn down heat to a low setting. Add the ginger, garlic (if not already added to group 1 veggies), and other spices to the pot. Stir to combine.

4. Add Group 2 veggies to the pot. Return heat to medium and cook until Group 2 veggies start to soften (5-7 min). Stir the mixture frequently to avoid burning.

5. Stir in tomatoes. Cook 30-60 seconds.

6. Stir in coconut milk. Rinse the can with ~1/4 Cup water and add the water to the pot as well. If adding lentils, also add lentils and water at this point.

7. Bring the curry to a simmer. Cover and and cook 10 min. Stir every 2 min to prevent lentils from sticking to the bottom of the pot.

8. Add Group 3 veggies, and roasted Group 1 veggies. Cook 5-10 min until Group 3 veggies are just softened (I like the carrots a little crunchy)

9. Turn off the heat, add more salt to taste, then stir in the cilantro or basil and cover pot for 5 min before serving.

Notes

Serving suggestion: Garnish with spring onion and serve with homemade naan and jasmine rice or rice noodles. A high protein grain or lentil can be added to the rice to make this a more nutritious meal.

As formulated, this is a mild curry. To add some heat, add spicy chilis with the spices, red pepper flakes with the coconut milk, or garnish with sambal sauce.

Inspired by a dish at GRØD Copenhagen | 1-2 hr prep + cooking time | Serves 3-4 | Gluten free.

Ingredients

• 1-2 Tbs Olive oil

• 1 Medium-Large Shallot cut into slivers 1/8-1/4 inch thick (or 1/2 onion)

• 1 1/2 Tsp salt (plus more to taste)

• 3 cloves of Garlic, minced finely

• Spices:

These get added to the pot after the onions are browned.

• • • ~1/2 inch cube (1 cm) of Fresh ginger, minced finely.

    • 1/4 tsp powdered turmeric (or substitute a minced cube of fresh if you can get it!)

    • 1 dash cumin powder. or 1/4 tsp cumin seeds.

    • 1/2 tsp smoked paprika (more to taste)

    • 1 tsp coriander seeds (Measure whole and then crush with mortar and pestle)

    • 1/4 tsp fennel seeds

    • 1/8 tsp cracked black pepper

    • 3 oregano leaves, minced

    • Optional: Dash of red pepper flakes (for heat)

• Veggies. Any combination of the following. Cut into 1/2 inch (1 cm) pieces.

These get added to the pot with the spices to sauté before adding tomato

• • • 1/2 Bell pepper (Red is best, or other sweet pepper)

    • 1 Carrot

    • 2-3 Mushrooms (optional)

    • 4 Kale leaves, cut into thin strips (Dino/Black/Lacinato Kale is my favorite)

• 2-3 Fresh Tomatoes, roughly chopped (Approx 1 Cup. cut. The sweeter and tangier the better. Frozen is also fine).

• 1 cup red lentils Red lentils are a good source of protein)

• 2 cup water

• Herbs:

These get added to the pot after the heat is turned off.

• • • 1/2 cup Cilantro leaves (stems removed, can make up some or all of the volume with parsley if needed or preferred)

• Garnish generously with whole, dry roasted, salted almonds (~1/2 cup)

Equipment

• Chef's Knife, cutting board.

• Large pot with lid.

Instructions

1. In a large pot, heat 2 Tbs olive oil. Add shallot and 1 tsp salt. Sauté until soft and turning brown on the edges.

2. Turn down heat to a low setting. Add the ginger, garlic and spices to the pot. Stir to combine.

3. Add veggies to the pot. Return heat to medium and cook until Group 2 veggies start to soften (5-7 min). Stir the mixture frequently to avoid burning.

4. Stir in tomatoes. Cook 30-60 seconds if using fresh tomatoes.

5. Add lentils and water

6. Bring to a simmer. Cover and and cook 10 min. Stir every 2 min to prevent lentils from sticking to the bottom of the pot.

7. Turn off the heat, add more salt to taste, then stir in the cilantro cover pot for 5 min before serving with almonds.

Meal for 2 | Side for 4-8 | 30 min preparation | Gluten free

Ingredients

• One bunch green curly leaf kale, cut into salad-bite size pieces

• 1 tsp olive oil

• 1/2 tsp salt

• 1 ripe avocado

• 2 cloves garlic

• Juice of 1/2 a fresh lemon

• 1/2 tsp apple cider vinegar

• 1/3 cup chopped roasted almonds.

• More salt and pepper to taste

Equipment

• Chef's knife, cutting board.

• Large bowl.

• Messy hands.

Instructions

1. Massage the kale in a large bowl with the olive oil and salt for ~ 1 minute.

2. Add the avocado and continue to massage the avocado into the kale.

3. Massage in the lemon juice, garlic, almonds, and vinegar.

4. Add in salt and pepper to taste.

5. Enjoy fresh

Recipe from Kora Skeele, who got it from someone else (Alex Major via Breton Swartzenbach?)

Makes enough for 2 very large main dishes, or 3-4 sides. Instructions are for a fresh fettuccini style pasta.

Ingredients

• 1 Cup flour

• 1/4 Cup + 3 1/2 Tbs Water (possibly a bit more or less)

• 1/2 Tsp salt

• 1 1/2 Tbs Olive oil

~3 Qts of water + 1 Tsp salt for boiling

Instructions

1. Optional: If cooking directly, start boiling water in a large pot. Otherwise pasta can be hung to dry until ready to cook.

2. Combine flour, salt, and olive oil in a medium-large mixing bowl. Sprinkle/drizzle the salt and oil evenly over the flour to avoid clumps.

3. Make a well in the center of the flour in the bowl, add most of the water (start with 1/4 cup and 2 Tbs) and stir with a wooden spoon. a dough should start to form. Add remaining water 1/2 Tbs at a time. With each addition stir the dough well, knead the ball lightly, scoop any sticky dough from the spoon, also scoop drier crumbs from the bottom of the bowl and incorporate these into the dough ball until all the remaining floury bits are combined into a single dough ball. The dough should be smooth and not sticky. Roll the ball around the bowl to pick up any bits of dough that are stuck to the sides.

4. Divide the dough ball into two pieces. One piece at a time, roll the dough on a floured surface with a rolling pin. Roll it very thin (less than 1/8th of an inch, or 2-3 mm) then slice into long strips with a large knife or pizza wheel. I make strips ~1/4 of an inch wide (less than 1 cm).

5. Once the pieces are cut, they should be either hung on a pasta drier, or added to boiling water directly.

6. Boil the pasta 2-3 min, when the pasta floats it is cooked.

7. Drain pasta and serve with your preferred sauce or seasoning.

Some serving suggestions:

• Olive oil, nutritional yeast, coarse mustard, salt and pepper. Add parsley or baby kale.

• Tomato sauce with basil

• Pesto with pine nuts and sundried tomatoes.

• Instead of cutting into strips like fettuccini, trim sheets as needed and layer to make a lasagne. No need to boil pasta before baking.

Start with the recipe for pizza dough. This takes a day to prepare.

Once the dough balls have been shaped, start preparing the toppings while the oven is preheating.

HOW TO TOP A VEGAN PIZZA

I have yet to find a good commercially available vegan "cheese", so I make cheese-less pizzas.

Instructions and recipes for the toppings are below.

Style No. 1 - Butternut squash base

1. Roll out dough for one pizza on a piece of parchment paper. Transfer dough on paper to pizza peel.

2. Spread with 1-2 tsp garlic oil, all the way to the edge of the dough.

3. Spread with butternut squash sauce. Again, all the way to the edge of the dough.

4. Arrange sliced toppings. Two combinations I enjoy: 1) mushrooms and tomatoes, or 2) beets, cauliflower, and fresh red peppers.

5. Brush toppings with more garlic oil.

6. Sprinkle with salt

7. Bake on pizza stone in 450-500º F oven for ~5 min, or until edges are deep brown and toppings are blistered.

Style No. 2 - Pesto base

1. Roll out dough for one pizza on a piece of parchment paper. Transfer dough on paper to pizza peel.

2. Spread with pesto, all the way to the edge of the dough.

3. Arrange sliced toppings on top of the pesto. I enjoy a pesto pizza with fresh tomatoes or eggplant.

4. Brush toppings with olive oil or garlic oil.

5. Sprinkle with salt

6. Bake on pizza stone in 450-500º F oven for ~5 min, or until edges are deep brown and toppings are blistered.

GARLIC OIL

• 5-6 cloves of garlic

• 1/2 cup olive oil

Add garlic and oil to a pan. Heat over medium heat until some of the garlic turns brown. Remove from heat. The garlic will continue to cook in the hot oil.

If you have extra garlic oil after the pizzas, make a curry next.

BUTTERNUT SQUASH SAUCE

Butternut squash has a creaminess and sweetness that substitutes for both the cheese and tomato of a classic pizza.

• 2 Tbs Olive oil

• 1 butternut squash, peeled and cut into ~1/2 inch (1 cm) cubes

• 1/4 Cup water.

• 1 Shallot (or onion or leek)

• 1 tsp Salt (more to taste)

• Basil (a few leaves or a stalk)

Instructions

1. Combine shallot and olive oil in a medium saucepan over medium heat. Cook until shallots are softened.

2. Add butternut squash, salt, and water. Simmer covered until squash is soft enough to be mashed into a sauce. Add more water as needed to keep the squash from burning.

3. Stir in basil leaves and salt to taste.

PESTO

See pesto recipe. Since the pesto will be cooked on the pizza the freshness of the pesto is less important.

SLICED TOPPING SUGGESTIONS

Slice everything thinly so that the toppings will cook well with just a few minutes in the oven.

• Fresh tomatoes

• Mushrooms

• Vegan sausage

• Leek or onion

• Olives

• Peppers

• Beets

• Cauliflower (small pieces, can be pre-roasted.

• Eggplant (sliced thinly and seasoned with oil and salt, or pre-roasted)

Ingredients

• 1 cup of high protein grain mixture (uncooked)

  • Example: 1/2 cup quinoa, 1/4 cup jasmine rice, 1/8 cup teff, 1 Tbs pot barley, 1 Tbs buckwheat.

  • You can also add beans, lentils, oats. If the grains and beans chosen have different cooking times they should be cooked separately.

• Water for cooking grains (volume depends on grain mixture, usually 1 3/4 Cup)

• 1 1/2 tsp salt + more for topping

• 1/3 cup flour (or corn flour or mix of corn meal and flour)

• 1/4 cup nutritional yeast flakes

• 2 Tbs hemp seeds

• 1 tsp sesame seeds

• 1 tsp chia seeds

• 1/2 Tbs ground flax seed

• 1/4 cup olive oil (a tablespoon of this could be garlic oil)

• Dash of freshly ground black pepper

• 1/4 tsp smoked paprika

Instructions

1. Preheat oven to 425º F

2. Heat about 1.5 Tbs of the olive oil in a medium saucepan. Toast the grains for 30-60s. Add water and stir in salt. Bring the water to a boil uncovered. Then cover the pot until grains are fully cooked (usually 10-15 min, check at 10 min).

3. Remove pan from heat and allow to sit covered for 5 min.

4. Transfer cooked grains to a large mixing bowl. Stir in flour, yeast, seeds, olive oil, pepper and paprika.

5. The mixture should come together into a dough ball. If the mixture is too crumbly add a bit more water. If it is too wet (large clumps stick to the fingers when handled) add more flour or corn meal.

6. Place the dough between two pieces of parchment paper and roll out to 1/8 inch thickness with a rolling pin. You should be rolling on top of the parchment paper.

7. Remove the top layer of parchment paper. Sprinkle 1/4-1/2 tsp salt over the top.

8. Transfer the bottom layer,

   • Either to a baking sheet. Place in the oven.

   • Or to a pizza peel, transfer the rolled out cracker dough with parchment paper to a preheated pizza stone.

9. Bake the crackers until they are browned and dry on the top and edges. (Usually about 45 min)

10. Cool before cutting.

A red lentil based substitute for tofu. Recipe credit: Carleigh Bodrug @plantyou on Instagram

Ingredients

• 1 cup of red lentils (uncooked)

• Water: 1.5 cups hot, boiled water to add for blending, + 1 cup room temperature water to add on stovetop.

• 1 tsp salt

Equipment

• Blender - I use a nutribullet

• Saucepan - approx. 1.5 quart capacity

• Medium pyrex dish - 8 x 11.5 inch rectangle or 10 inch round

Instructions

1. Combine 1 cup red lentils, 1.5 cups hot, boiled water, and salt in a blender. Mix gently and let sit for 5 min. Mix occaisionally to keep the lentils from sticking to the bottom.

2. Use the blender to blend the mixture until smooth. Open lid very carefully as the hot mixture will build pressure.

3. Transfer mixture to a medium saucepan on the stove. Add 1 cup room temperature water, stir constantly over medium heat. The mixture will thicken and bubble. Cook for about 5 min until the mixture starts to separate from the sides.

4. Spread the mixture in a the pyrex dish, and place in the fridge for at least 2 hours.

5. Cut into cubes and prepare for serving as you would tofu. Store in the fridge for up to a week.

6. Examples:

   • Pan fry with sesame oil, coconut aminos, garlic, and ginger. Serve with a stir fry.

   • Pan fry or bake briefly and add to curry or ramen

Serves 4 | 30 min preparation + cooking time | Gluten free

Ingredients

• 4 small tomatoes (or 1 cup canned tomatoes with liquid)

• 1/4 of a medium onion (roughly diced, usually this is the remainder from the beans)

• 2 cloves of garlic, peeled and crushed

• Optional: 1/2 chile d'arbol with or without depending on preferred spice level

• ~1/2 cup water

• 1 Tbs oil

• 1 cup rice (I like long grain Jasmine rice)

• 1 tsp salt (+ more to taste)

Equipment

• Chef's knife, cutting board.

• Food processor, blender, or immersion blender.

• 1.5-2 qt saucepan.

Instructions

1. Blend the tomatoes, onion, garlic, and chile if using Bring up to final volume 1.5 cups.

2. Heat the oil in a medium saucepan. Toast the rice until fragrant.

3. Add the blended tomato mixture and 1 tsp salt, reduce heat to simmer and cook until rice is soft and the liquid is absorbed (10-15 min add more water if needed). Add more salt to taste if needed.

Notes

Serving suggestions: with black beans, masa cake, salsa, and tahini sauce.

Recipe from the Oaxacan Kitchen, Palo Alto, California.

Makes ~7 tamales | Filling can also be baked in a pie dish for a masa cake serving 6-8 | 90 min preparation + cooking time for tamales | 60 min preparation + cooking time for masa cake | Gluten free

Ingredients

• 1 clove garlic, minced

• 1/2 leek*, cut into small pieces (~1/4 inch thick disks along the stalk).

• 1 carrot**, diced

• 1/2 small sweet pepper**, diced

• Olive oil for sautéing

• 1 1/2 tsp coarse salt (use a smaller volume for smaller salt crystals)

• 1 1/2 cup water

• 1 1/2 cup masa harina (a.k.a maseca)

• 1/3-1/2 cup coconut oil (I scoop it with a spoon and estimate the volume)

• 3/4 tsp ground cumin

• 1/2 tsp chipotle powder (for a medium spicy option, adjust as needed)

• Turmeric leaves (4 large ones, cut in half transversely) or corn husks. Not needed for the masa cake option

*Definitely include one thing in the onion family (in addition to garlic): leek, shallot, onion, ramps, etc.

**Many mixes of veggies will do well in this dish. Beets and other root vegetables are a nice addition. Cauliflower also works. Just make sure everything is cut to peanut-to-almond sized pieces. There shouldn't be more than 1 1/2 cups of veggies. Mushrooms are also good.

Instructions

If preparing a masa cake, preheat the oven to 375º F.

1. Cut all the veggies.

2. Sauté in olive oil over medium-high heat, add 1.5 tsp coarse salt, and cook until some of the veggies are caramelized. Add 1 1/2 cup water, reduce heat to medium low and simmer covered for 10 min.

3. Measure out 1 1/4 cup of the liquid from the veggie mixture. It’s okay if it contains some of the veggies too (if needed add water to bring up to volume) with 1 1/2 Cups masa harina. Add the coconut oil, cumin and chipotle. The coconut oil will melt into the dough.

4. Stir in the remaining veggies (omit any excess liquid) so that they are evenly incorporated. At this point you should have a soft dough which gathers into one mass.

For tamales:

5. Pinch off sections of the dough and roll into balls (each section is a fistful, ~1/2 cup). Wrap in turmeric leaves or corn husks. Tuck ends in to make a little packet.

6. Place a metal colander in a large pan. Fill the pan with water, but not so high that there is water in the bottom of the colander. Place the tamales in the colander, they should be arranged in one layer. Cover the colander with a pot/pan lid. Heat the pan on a medium-high setting so that the water in the pan is boiling. Steam the tamales for 30-40 minutes. Add more water to the pan if it looks like it will boil dry at any point.

For masa cake:

5. Transfer the dough to a glass pie dish. Spread it evenly. Bake at 375º F for 30-45 min.

6. Serve warm with beans, rice, salsa, veggies, salsa, and tahini sauce.

Reheats well by steaming in a saucepan with a little water.