Cookbook Gluten FREE * VEGAN * Whole Food Plant Based Recipes

For both INSTANT POT and STOVE TOP cooking

Version 5-17-18

Why another little cookbook? My gosh… we all have so many darn cookbooks in our kitchens and don’t use ½ of them… in fact we might pull them out and look at them and then never use them at all! I know I have. These are my personal favorites… Clients always ask me “what do you eat?” … well, here it is… a full list with recipes of what I eat on a daily basis! I might add a few other simpler items for in-between quicker meals. I have shared a number of these recipes with clients who have reported back with RAVE reviews. So I can safely say these are “tried and true”! You can “meal prep” for the week every single one of these dishes. I cook for 1 or 2 at a time and I “meal prep” the leftovers by putting in to smaller Pyrex dishes and freezing. That allows me to have an easy lunch or quick dinner for just myself as needed. Do let me know how you like these… and feel free to share and experiment on your own. With all my love,

Dr. Marie

BASIC GROCERY LIST & Supplies Instant Pot 6qt. or 8 qt. – brand name of a pressure cooker GreenPan – cookware that is non-stick and healthy Scan Pan – cookware that is non-stick and healthy Below are the basics for a whole food plant based kitchen: Grits – gluten free (Amazon or local stores) Kombu Seaweed (found on Amazon.com or Whole Foods) Nutritional Yeast (fortified and gluten free) Popcorn – organic and naturally gluten free (sea salt is ok to have) popped oil free (use silicone microwave popcorn popper) Gluten Free VEGAN All-Purpose Flour (note – you do have to check to ensure no milk has been added to the flour) Celtic Sea salt or Himalayan sea salt Cajun spice blend – gluten free (Konriko or other) Vogue vege Base or other gluten free vegan bullion or Vegetable stock (load up on these) Maple syrup - organic Coconut Secrets brand coconut aminos (a soy sauce alternative) Liquid smoke Apple Cider vinegar with mother Red wine vinegar Yellow mustard – gluten free Balsamic vinegar Basic spices: oregano, thyme, basil, onion, cilantro, garlic, Italian blend, Cajun blend, sage, rosemary, smoky paprika, fennel seed, red chili flakes, turmeric, etc. Arborio rice Jasmine white rice (organic) Brown rice (organic) Dried beans of your choice: Black-eyed-peas, Lady cream peas, Lima beans, White beans, kidney beans, white beans, etc. Cashews – raw Coconut, Cashew, Hemp or Almond milk Potatoes – mixed variety Earth Balance brand – plant based vegan/gluten free “butter” Fresh Veggies – none are off limits Fresh and/or Frozen veggies (kale, green peas, sweet corn, broccoli, Brussels sprouts, etc)

Quick and Healthy Oil-Free Sauces & Salad Dressings

The formulas below produce salad dressings that allow the flavors of your salad vegetables shine rather than cover them up and make the whole salad taste like the dressing (think balsamic vinaigrette vs ranch). The measurements are approximate, but will yield enough dressings for one large salad shared by 4 people. Feel free to adjust the proportions to your taste. To make meals taste great, just add your favorite oil-free sauces (ie. Water, gluten free soy sauce, vegetable broth, red or white wine, sherry, rice vinegar, balsamic vinegar, tomato juice, lemon/lime juice, Mexican salsa, mustard, oil-free ketchup, and/or vegan Worcestershire sauce) • 2 tbsp balsamic vinegar + 1 tsp Dijon mustard + ½ tsp agave/maple syrup + 2 Tbsp water. Whisk

together and add to your salad before serving.

• 2 Tbsp balsamic/apple cider vinegar + 1-2 tsp fruit preserves of your choice + 2 Tbsp water. Whisk and add to your salad.

• 1 Tbsp rice vinegar + 1 Tbsp lime juice + 1 tsp agave syrup + dash of turmeric + dash of ground ginger (or ½ tsp fresh grated ginger) + 1 Tbsp chopped fresh scallions (green parts) (optional) + 2 Tbsp water = light Asian-inspired vinaigrette dressing. Whisk and add to your salad.

• 2 Tbsp apple cider vinegar + 1 tsp mustard + ½ tsp agave/maple syrup + dried Italian herbs of choice + 2 Tbsp water. Whisk and allow to rest for 5-10 min before adding to your salad.

• 1 Tbsp hummus + 1 tsp lemon/lime juice + ½ to 1 tsp agave/maple syrup + 2 Tbsp water. Whisk and add to your salad before serving.

• 1 Tbsp tahini + 1 tsp lemon/lime juice + ½ tsp agave syrup + 2 Tbsp water. Whisk and add to your salad.

• 2-3 tbsp of your favorite salsa, added directly to your salad before serving.

• ¼ – ½ ripe avocado, massaged into the greens of your salad before the rest of the vegetables are added, then topped with a squeeze of lemon/lime juice. Note: this works best on thicker-textured greens like kale.

• 2 Tbsp of hummus, massaged into the greens the same way as in #8 above, then topped with a squeeze of lemon/lime juice. The same note applies as above.

Dr. Marie’s Vegan Hoppin’ John Recipe

This is an amazing richly flavored black-eyed pea stew INSTANT POT RECIPE 1 hour cook time Ingredients 1/4 cup of Guidry’s onion mix 3 ribs of celery, chopped 4 cloves fresh garlic, minced 1/2 tsp. of rosemary ½ pound dried black-eyed peas if using Instant Pot (don’t soak) ½ cup uncooked wild rice, rinsed 1 15-ounce can organic diced tomatoes 1 15-ounce can organic fire roasted tomatoes 1/2 cup chopped kale (frozen) 4 cups organic vegetable broth 3” - 4” section of KOMBU seaweed ½ cup water if needed ½ cup nutritional yeast ¼ cup vegetable soup base (like Vogue VegeBase) Instructions Instant Pot Directions: Using sauté function (High), add onion and celery to instant pot and sauté until just becoming translucent. Add the garlic and rosemary and stir for 1-2 minutes, make sure it doesn't burn. Hit Cancel/Keep Warm. Add the rest of the ingredients to the pot, filling until halfway full with ingredients covered with liquid (use water to adjust level if needed...but take care not to overfill). Close the lid. Use the Pressure function and set timer to 45 minutes. Use 10 minutes Natural Release.

Creamy Vegan Potato Soup

STOVE TOP RECIPE 50 minutes total time Serves 6 Ingredients 1/2 cup Guidry’s onion mix 2 cloves fresh garlic, finely minced or pressed 1.5 tsp. Celtic sea salt 1.5 tsp. Cajun spic mix 4 cups organic light vegetable stock gluten free 5-6 medium (8-10small) red potatoes, peeled and chopped into large chunks 1 orange bell pepper, chopped finely 1 yellow bell pepper, chopped finely 2 stalks celery finely chopped 2.5 tablespoons Vogue VegeBase or other vegan bullion soup base ________________ 2 tablespoons nutritional yeast ¼ cup raw, unsalted cashews soaked in water for 4 hours (or put in 1 c water and cooked in microwave for 3 minutes and drained ¼ cup organic hemp seeds 1/2 cup coconut milk 1 tablespoon ground parsley Freshly ground pepper and sea salt to taste Instructions In a large soup pot over medium-high heat, add onions and water sauté for 10 minutes or so, adding 1 tablespoon of water at a time if they stick too much. Add the garlic and sauté for 1 minute, until garlic becomes fragrant, making sure it doesn't burn. Add the rest of the water or stock, potatoes, peppers, and seasoning to the pot. Stir to combine and bring to a boil. Reduce heat to simmer, cover and cook for 30 minutes, or until potatoes are tender all the way through. In a high-speed blender or food processor add the cashews, hemp seeds, nutritional yeast and a few cups of the potato soup with a heap of the potatoes and blend until creamy. (May have to do 3 or 4 times to get creamier soup base) The potatoes added to the yeast and nuts should make a thicker sauce. Add this mixture back to the soup pot, season with salt & pepper and parsley and stir to combine. Cook over low heat 5 more minutes and serve.

Dr. Marie’s Creamy Bean/Pea Stew

INSTANT POT RECIPE INGREDIENTS 1 to 2 tablespoons oil or water/ broth sauté to make oil-free 3/4 cup minced onion (or Guidry’s onion mix) 1 heaping teaspoon minced garlic 1/2 teaspoon smoked or spicy paprika 1/2 teaspoon liquid smoke 1 tbsp. Cajun spice 1/2 c. diced bell peppers 1.75 cups dried black-eyed peas (NOT soaked) or dried Baby Lima Beans or any bean/pea that you like! 3.5 cups water or light veggie broth 2”-3” piece of KOMBU 2 heaping tablespoon nutritional yeast Add Sea salt and pepper, to taste INSTRUCTIONS Use the sauté setting over normal, or medium heat, and heat the oil or water. Sauté the onions until they become transparent. Then add the garlic, smoked paprika and liquid smoke. Sauté a minute more. Add the black-eyed peas and water and KOMBU... then put the lid on and make sure that the vent is sealed. Cook on manual setting at high pressure and set for 45 minutes. Allow the pressure to release naturally. (Or at least 15 minutes). Stir in the nutritional yeast, salt and pepper, and then serve over rice

Dr. Marie’s VEGAN Broccoli & Cauliflower Soup This is a nice creamy and “cheesy” soup made with just a few veggies ...

INSTANT POT RECIPE Ingredients 1/2 cup Guidry’s onion mix 2 cloves Garlic (minced) 1 tsp. Celtic or Himalayan sea salt 4 cups Vegetable Broth 1 cup Water 1 large head of Cauliflower (remove stems and leaves) 2 med to large Potato (Russet or Gold) peeled and diced 2 med Carrots 1/4 cup Nutritional Yeast 2 Tbsp. Lemon Juice 1 tsp. Apple Cider Vinegar with mother 1/2 tsp. Onion Powder 1/2 tsp. Garlic Powder 1/2 tsp. vegan gluten free Yellow Mustard 1/8 tsp. Turmeric spice 1/2 can drained white kidney or navy beans 1 large head of fresh Broccoli / chopped florets Instructions Cut cauliflower into equal-sized florets Peel Potato and Carrots and cut into equal-sized pieces. Set veggie aside for now. Set up your INSTANT POT and Use the SAUTE mode to cook first 3 ingredients for 3 minutes stirring constantly. Add broth, water, and veggies. Cook on MANUAL, High Pressure, for 7 MINUTES. Cancel and use quick release. Open lid and add all remaining ingredients (except the broccoli) and blend using either your blender or an Immersion Blender directly in pot. Blend until smooth. Take your time and don’t splatter outside the pot. Taste for any seasonings that need to be added and then stir in chopped broccoli florets. Push the SAUTÉ button and stir constantly for approximately 10 minutes until broccoli is tender Prefect served with gluten free vegan cornbread or crackers! Absolutely delicious!

Dr. Marie’s White Bean Cabbage Soup

Simple INSTANT POT Recipe Ingredients: 1 onion (or 1 cup Guidry’s onion mix) 4 cloves garlic 3 ribs of celery 3 carrots chopped 6 cups cabbage ½ tsp. Celtic sea salt 2 tsp. of Cajun Seasoning mix 1tsp each dried basil and oregano 1tsp fennel seed 8 cups liquid (broth or water or both) 28oz can tomatoes 2 tbsp. nutritional yeast 1/2 cup dry sorghum (Bob’s Red Mill gluten free) 1 cup dry white beans 1.5 tsp. balsamic vinegar Directions: sauté onions and celery with salt and pepper until tender, add garlic and herbs deglaze with broth and add other ingredients besides vinegar and carrots and cabbage bring to pressure for 35 minutes. Do a quick release and add cabbage and carrots with vinegar, bring back to pressure 6 minutes then turn pot off and let sit for 10 minutes and then do a quick release.

Dr. Marie’s VEGAN LEMONY RISOTTO

INSTANT POT RECIPE (This is by far my favorite recipe!!!) Ingredients 2 bunches asparagus cut tops and use those 1 full bunch of sweet broccoli 1.5 cup frozen peas 1 cup frozen kale 1/4cup veggie broth 1/4 tsp. sea salt 1 onion, diced 1/ 2 cup green onions diced 2 garlic cloves minced 1/2 tsp. sea salt 1 teaspoon thyme 1 1/2 cups Arborio rice 4 cups vegetable broth 4 tablespoons vegan butter (or leave out for oil free option) 1/2 teaspoon garlic powder 1/4 teaspoon red chili flakes 2 teaspoons lemon zest 3-4 tablespoons lemon juice Directions Add asparagus, broccoli, kale and peas to medium saucepan. Coat with ¼ cup veggie broth and add in sea salt and pepper, toss well. Cook over medium heat stirring constantly until broccoli is fork tender. Once done, cover and let set. May take up to 20 minutes. In an INSTANT POT, press SAUTÉ. Add 1 tbsp. of veggie broth add in onions and garlic and salt. Let cook for 2-3 minutes or until onions start to turn translucent. Now add rice and stir for 1-2 minutes to toast. Add vegetable stock, vegan butter, and thyme. Stir well. Turn the instant pot off. Secure lid in place, turn valve to sealing, press manual, and modify time to 7 minutes. Once the time has lapsed, and the IP is done, turn the valve to venting to quickly release the pressure. Open the lid and stir well. Now add roasted veggies, and spices to the rice. Stir for 1-2 minutes. Taste and adjust seasoning. Top with lemon zest or lemon juice. Serve warm

Dr. Marie’s Traditional Shepherd’s Pie - vegan & gluten free

STOVE TOP RECIPE Preheat oven 425 degrees BOTTOM LAYER: 1 Tbsp. organic olive oil (or veggie stock for oil free option) 1/2 c Guidry’s onion mix 1 can diced tomatoes 1.5 tbsp. tomato paste 1 tbsp. Italian spice blend 1 tsp. red wine vinegar 1/2 tsp. sea salt 1/2 tsp. minced garlic 1 can (14oz) organic black beans (drained and rinsed) (or you may use 1.5 cups of Gardein Beefless ground beef – it’s vegan and gluten free) 3/4 cup organic sweet corn 3/4 cup organic sweet peas 1/4 c diced carrots TOP LAYER: 6 russet potatoes 1/2 c Vegan Mayo (Vegenaise® brand) 1/2 c (SO Delicious® brand) unsweetened coconut milk 1/2 tsp. sea salt Extra: 1/4 c gluten free vegan bread crumbs Place the potatoes in a pot, cover with cold water, and bring to a boil over medium-high heat. Turn the heat to medium-low, and boil the potatoes until tender, about 25 minutes; drain. Stir the vegan mayonnaise, plant milk, and salt into the potatoes, and mash with a potato masher until smooth and fluffy. Set the potatoes aside. Spray a 2-quart baking dish with cooking spray. Heat the vegetable oil in a 4 quart pot over medium heat, and cook and stir all remaining ingredients and stir for 10 minutes over med heat until mixture is hot. Spread the vegetable mixture into the bottom of the baking dish, and top with the mashed potatoes, smoothing them into an even layer. Sprinkle the potatoes with the bread crumbs. Bake in the preheated oven until slightly browned and the casserole is hot, about 40 -50 minutes.

Dr. Marie’s MINESTRONE SOUP recipe

STOVE TOP RECIPE This is my favorite vegetable soup. It makes a wonderful meal with a loaf of fresh gluten free bread or crackers. It also reheats well and you can have it for several lunches during the week. This is meat free and oil/fat free. Since its chocked full of high protein beans and tons of veggies you'll get all the nutrients necessary for plenty of energy. Preparation Time: 30 minutes Cooking Time: 3 hours on stove top Servings: 8 2 cans red kidney beans gluten free 1 can pinto beans gluten free 1 can black beans gluten free 8 cups veg. broth 1 teaspoon minced garlic 1 stalk celery chopped 1 carrot, sliced 5 small red potatoes, peeled & chunked 1.5 cups fresh green beans 3 cups tomato sauce gluten free 1 tablespoon gluten free soy sauce 1 head broccoli chopped 1.5 teaspoon basil 1.5 teaspoons oregano 1/4 teaspoon celery seed 1/4 teaspoon ground black pepper 1 15 ounce can chopped tomatoes gluten free 1 cup organic wild rice uncooked 1 tsp. Celtic sea salt 1.5 cups uncooked gluten free Penne Pasta (Barilla® brand) Drain and rinse all beans. Place the beans and water in a large pot and add the rest of the ingredients. Stir a few times. Bring to a boil, reduce heat and cook for 3 hours to allow all favors to blend. May individually add additional seasoning based on personal preference.

Dr. MARIE'S Winter Vegan Vegetable Soup (gluten free) Recipe Perfect for a cold night. Very hearty and super healthy!

STOVE TOP RECIPE Ingredients: 4 tablespoons organic olive oil (yes, you're allowed the tiny bit you'll get in your bowl or could be oil free) 1 can shoe peg corn 2 medium carrots finely diced 2 celery ribs, finely diced 1.5 cups GUIDRY'S Cajun diced onion mix 1 tablespoon Celtic Sea Salt 1 28ounce can crushed tomatoes (gluten free) 1 can great Northern Beans drained 2 boxes (48 ounces each) all natural vegetable broth (gluten free) 2 teaspoons of rubbed sage spice 1 tsp. of fresh rosemary leaf, chopped 2 tsps. of crushed garlic 3 tablespoons of Coconut Secret's aminos (soy sauce alternative) 1/2 cup butternut squash diced 1 cup chopped curly kale 2 tablespoons red wine vinegar 1/2 cup Jasmine organic white rice 2 medium white potatoes diced 1.5 tablespoons Konriko gluten free Creole Seasoning Place 2 tablespoons of the olive oil into an 8-quart stockpot over high heat. Add the onion mix, garlic, carrots, celery, salt, and sauté until browned. Cook, stirring occasionally, until softened, about 30 minutes. Add the corn, tomatoes, sage, rosemary, beans and cook for 5 minutes. Add the vegetable broth, amino's sauce, red wide vinegar, increase the heat to high and bring to a boil, about 15 minutes. Decrease the heat to low, add the squash and kale, potatoes and rice, cover and cook for 2.5 hours, stirring occasionally.

Sticky Sesame Cauliflower

STOVE TOP RECIPE Total Time: 25m Yield: 3-4 servings Ingredients 1 small head cauliflower, chopped (6 1/2 cups florets) 1/3 cup low-sodium soy sauce 1/4 cup pure maple syrup, honey, or agave 1/4 cup rice vinegar 1 tbsp. minced garlic 1 ½ tsp. toasted sesame oil ½ tsp. powdered ginger 1 1/2 tbsp. cornstarch or arrowroot 1/4 cup water Sesame seeds and scallions, for garnish 1 c sugar frozen snap peas or snow peas Instructions: Preheat your oven to 450 F. Grease a baking pan or line with parchment. Cut cauliflower into florets, then slice so one side of each floret is flat. Arrange in a single layer in the greased pan. Bake 10 minutes on the center rack. Meanwhile, whisk together the soy sauce, sweetener, vinegar, garlic, sesame oil, and ginger in a saucepan. Bring to a boil. While waiting, stir together the cornstarch and water until cornstarch dissolves fully, then slowly whisk this into the saucepan as soon as it boils. Turn heat to medium and cook 2 minutes, stirring more frequently once it returns to a boil. Cook until thick. Prepare peas according to bag and set aside. You can also make the sauce ahead of time if desired, and it thickens more as it sits in the fridge. Flip cauliflower florets and bake 10 additional minutes. If desired, you can now move the pan to the top rack and broil 1-2 minutes. Pour sauce over florets. Mix peas in with cauliflower. Sprinkle sesame seeds and optional scallions on top, and serve.

Dr. Marie’s Garlic Italian Broccoli and Potatoes recipe

OVEN RECIPE Prep Time 15 minutes Cook Time 60 minutes The easiest, flavor-packed side dish EVER! Wrap everything in foil, toss in your seasonings and you're set! Make a butt load of this (double the recipe) and the freeze small containers to meal prep for the week. Eat with a side of beans and you have a perfect meal. Ingredients 1/2 cup Braggs brand olive oil ( or vegan broth if you are oil free) 3 cloves garlic, minced 1.5 tablespoon gluten free Italian seasoning (I used KONRIKO Greek seasoning which is more Italian to me!) 1/2 tsp Celtic sea salt and freshly ground black pepper, to taste 1/2 cup diced onions 1.5 bell pepper diced 1 full VERY large broccoli bunch stem cut off 10-12 baby red potatoes, halved or quartered 1/4 cup freshly grated vegan Parmesan (optional) 2 tablespoons chopped fresh parsley leaves Instructions Preheat oven to 400 degrees F. In a small bowl, whisk together olive oil, garlic, Italian seasoning and onions; season with salt and pepper, to taste. Cut 2 sheets of foil, about 12-inches long. Or simply use a lined glass 9”x12” roasting tray. Cut up broccoli into smaller flowerets. Divide broccoli, bell peppers and potatoes into 2 equal portions and add to the center of each foil in a single layer. Fold up all 4 sides of each foil packet. Spoon the garlic & seasoning mixture over the broccoli and potatoes. Fold the sides of the foil over the vegetables, covering completely and sealing the packets closed. Place foil packets in a single layer on a baking sheet. Place into oven and bake until tender, 1 hour. Serve immediately, sprinkled with VEGAN Parmesan and parsley, if desired. WHY IT’S A SMART CHOICE This recipe is a great source of potassium, Vitamin C, Vitamin A, and calcium. New research is also showing that increasing your potassium intake is just as important for keeping a healthy blood pressure as lowering your sodium intake and is perfect for those with adrenal fatigue.

OLD FASHIONED POTATO SALAD

STOVE TOP Recipe

Ingredients

For the salad:

6 cups of cut up red potatoes, unpeeled, cut into about ¾-inch chunks ¾ to 1 cup celery, sliced or chopped ½ cup finely chopped red onion 2 tablespoons chopped fresh dill

For the dressing:

½ cup water 1 cup of cooked or canned white beans 3 tablespoons lemon juice 2 tablespoons mustard (Dijon or yellow) 1 medium clove garlic ½ teaspoon ground cumin

Instructions

Place all of the dressing ingredients (water, beans, lemon juice, mustard, garlic, and cumin) into a blender and blend for 2 minutes until smooth. Then set aside or put in refrigerator to chill.

Cover the red potatoes with cold water in a large pot and bring to a boil over high heat, uncovered. Reduce the heat to medium-high, and cook until the potatoes are tender but not falling apart when pierced with a knife, about 15 to 20 minutes. Drain and rinse under cold water. Place the cooked potatoes, celery, red onion, avocado (if using), and dill into a large bowl. Stir the dressing into the salad. Serve immediately or after chilling for an hour. Tastes great warm or cold.

VEGAN CHOCOLATE CHIP or BLUEBERRY MUFFINS

OVEN RECIPE INGREDIENTS Dry 2 cups organic unbleached all-purpose gluten free flour, sifted 1 and 1/2 teaspoon baking soda 1/3 teaspoon salt 1/2 cup mini VEGAN gluten free chocolate chips or frozen blueberries 1/2 cup organic coconut sugar, packed Wet 1 cup non-dairy milk, I use unsweetened coconut milk 2 teaspoons apple cider vinegar, or lemon juice 2 tblsp organic refined coconut oil, melted 1 1/2 teaspoon vanilla extract 2 Tablespoons maple syrup INSTRUCTIONS: Start by greasing a mini muffin pan with coconut oil or using nonstick silicone muffin cups and preheating your oven to 375º. Measure the almond milk and stir in the vinegar. Set aside to create a buttermilk. In a large bowl, sift together the flour, baking soda and salt. Now mix in the coconut sugar and chocolate chips. Pour the non-dairy milk/vinegar mix and remaining wet ingredients (oil, vanilla and syrup) into the bowl of dry, then fold them together. Don’t over mix, a few lumps are ok. Fill each muffin cup to the top, using up the batter to fill all 12-24 cups. Bake at 375º for 12-15 min or until toothpick comes out clean of batter. Allow to cool for at least 5 min before transferring to a cooling rack. To store–allow muffins to cool completely, then store in an airtight container for up to 4 days (if they last that long).

Dr. Marie’s POPEYE’S RED BEANS AND RICE

STOP TOP Recipe Well… ok… it’s not REALLY Popeye’s Red Beans and Rice… but the closest thing to it that is vegan and gluten free!!!! Ingredients: 5 cans of (15oz) Trappey’s red beans drained 4 tbsp. olive oil or vegan “butter” ¾ c Guidry’s onion mix ½ Bell Pepper diced 1.5 tsp. of coconut sugar 1.5 tsp. of liquid smoke 1 tsp. of minced garlic 1 tsp. of onion powder 3” - 4” section of KOMBU seaweed 1 tbsp. of Cajun seasoning (I use Konriko gluten free) 1 + cup(s) of veggie stock 1 tsp. of Celtic sea salt Directions: sauté onions, green pepper, oil and Cajun seasoning in pan till onions are translucent. Put 4 cans of the beans, liquid smoke, garlic, onion powder and sugar into food processor with a little of the veggie stock and processes until blended smooth (may have to do in batches). Add all bean mixture and leftover full can to sautéed veggies and add in remaining veggie stock till liquid consistency. … cook over very low heat for 2 hours stirring often. Add any veggie stock as necessary to end up with the consistency of a thick gravy. Serve over white rice.

Vegan Crab Cakes

Stove Top RECIPE Ingredients: 1 15 oz can garbanzo beans, rinsed. Save liquid 2 14 oz cans hearts of palm, drained & rinsed 6 tablespoons reserved garbanzo bean liquid 1/4 cup vegan mayonnaise (Vegenaise brand) 2 tablespoons fresh lemon juice 2 teaspoons vegan worcestershire sauce (*see note) 2 teaspoons mustard 1/2 cup green onion, diced 1/2 tablespoon dulse flakes/granules or kelp flakes/granules 1 tablespoon of dried parsley 1 teaspoon Old Bay Seasoning (or any seafood gluten free seasoning) 1/2 teaspoon sea salt, more to taste 1/2 teaspoon garlic powder 1 cup of vegan GLUTEN FREE breadcrumbs (Chickpea crumbs brand) 1/4 cup of preferred oil, for pan-frying (divided) or use non-stick pans like SCAN PAN INSTRUCTIONS: In a food processor add the garbanzo beans and hearts of palm together. Pulse just a few times to break it up. Don't pulse too many times or it will turn to mush. It should have a crab-like consistency. You can also do this manually; just use a fork or your hands to shred everything up. Set aside. In a large mixing bowl, whisk the reserved liquid (from the beans) well. Then add the vegan mayonnaise, lemon juice, worcestershire sauce, mustard and all the dry seasonings. Whisk to combine well. Now add the bread crumbs, green onion, and hearts of palm and garbanzo bean mixture. Gently fold to combine. Taste for salt or seasoning, add more if needed. Pop the mixture in the freezer for 15-20 minutes. This helps the mixture stay together a bit better.

Place enough breadcrumbs onto a shallow plate that will coat patties evenly. Take mixture out of freezer. Place about 1/4 cup of mixture into your hands to form a ball. Then gently flatten to form it into a patty shape. Coat patty in the bread crumbs on each side. Place aside and continue until the mixture is gone. Heat a large skillet on medium heat (about 2-3 minutes). Add about 2 tablespoons of oil and wait until it gets hot and shimmery before adding the patties. If you place the patty on the pan and you hear it sizzle, it's ready. Place about 4-5 patties on your pan at one time, but make sure you don't overcrowd the pan because they won't cook properly. Pan-fry them about 3-4 minutes on each side, or until light golden brown. Try to only flip each patty once. When done, transfer the patties to a paper towel-lined plate to absorb excess oil. Wipe out pan before the uncooked patties are added. Add tiny amount of fresh oil and continue until all patties are complete. Serve hot with vegan tartar sauce, a lemon wedge and top with chopped green onions. Enjoy! *This recipes yields 10-12 cakes, using about 1/4 cup of mixture for each one.

*Worcestershire isn't typically vegan, but there are vegan versions to choose from. I purchase Annie's Organic Vegan Worcestershire Sauce and there are others on the market. Make sure to read the labeling before purchase. If you can't find vegan Worcestershire sauce, you can use low-sodium COCONUT SECRETS COCONUT AMINOS.

SIDE DISHES

VEGAN GLUTEN FREE Corn Muffins Ingredients This delicious recipe comes from “Forks Over Knives: The Cookbook.” 1 ½ tbsp. ground flaxseed 1 cup unsweetened plain almond milk ½ cup unsweetened applesauce ½ cup 100% pure maple syrup 1 cup cornmeal 1 cup oat flour 1 tsp. baking soda 1 tsp. baking powder ½ tsp. salt 1cup frozen corn kernels Combine the flaxseeds and the almond milk in a small bowl and let sit for about 5 minutes. In a large bowl combine the applesauce and maple syrup. Add the flaxseed-almond milk mixture. Stir in the cornmeal, oat flour, baking soda, baking powder and salt. Stir until mixed well but don’t over mix. Add the corn kernels. Pour the batter into muffin cups. Bake at 375 degrees for 15-20 minutes. VEGAN GLUTEN FREE BISCUITS Tender, fluffy and buttery homemade Vegan Biscuits made in a cinch without any oil. Perfect for the holidays, alongside soup or stew, dipped in gravy, and with jam in the morning! Serves: 9+ biscuits Ingredients 2 - 2¼ cups unbleached all-purpose gluten free flour 3 tsp. baking powder ½ tsp. sea salt 1 tbsp. coconut sugar 1 tbsp. vinegar (apple cider vinegar with mother) 1¼ cup coconut milk (cold) Directions Preheat oven to 450F/230C. Mix together flour, baking powder, sea salt and sugar in a medium-size bowl. Mix together coconut milk and vinegar in a small-size bowl. If your coconut milk has lumps in it, blend it to make it creamy smooth. Your coconut milk should be cold for the fluffiest biscuits possible! Make a well in the middle of the dry ingredients and slowly pour the milk into the well. Mix with a spatula until just combined. The dough will be a bit sticky but still pliable. Do not overmix the dough or else the biscuits will be tough. Add additional flour by the tablespoon if your dough is too sticky. Flour your hands and dust the countertop with flour. Pat the dough out until it is about ¾ inch thick and cut out 8 biscuits (using a lightly floured cookie cutter or the rim of a glass). Pat out any corners or unused dough and cut until you have used up all your dough. Transfer the biscuits to a parchment-lined baking sheet. Brush with coconut milk and sprinkle with flour. Bake for 12 to 15 minutes until fluffy and slightly golden brown. Remove from oven and let cool slightly before transferring to a plate.

VEGAN MUSHROOM GRAVY 2 tsp. veggie broth 2 cups veggie broth 1 ½ cup finely chopped red onion 4 cloves minced garlic 2 cups sliced mushrooms 6 tbsp. gluten free all purpose flour ¼ cup tamari 3 tbsp. nutritional yeast ½ tsp. white vinegar sea salt to taste In a medium bowl, whisk together the 2 cups of veggie broth with the flour. Set aside. Turn on burner to high or medium high. Pour the 2 tsp. of veggie broth into pot. Add onion and cook until translucent, stirring as needed to prevent sticking. Stir in garlic. Add the flour and veggie broth mixture to the pot. Stir well. Add tamari, nutritional yeast, white vinegar, salt and mushrooms. Mix well. Simmer for 3-5 minutes stirring frequently as gravy thickens. Enjoy!!!

DETOX DRINK (removes heavy metals, viruses, etc.)

BLENDER Recipe

Ingredients: 1 banana 1 cup organic (frozen) blueberries 1/2 cup fresh cilantro or 2 tbsp. cilantro “spice” 1 cup orange juice (fresh squeezed or organic bottled) or 1 cup strawberries 1/2 tsp. Clean green protein with Lentein powder (see Resource page) 1/2 tsp. Hawaiian spirulina powder 2 tbsp. of Atlantic dulse Optional: COLD water or cold coconut/almond milk to blend May add ice cubes to make thicker and colder Directions: In a high speed blender, blend all ingredients until smooth. If a thinner consistency is desired, add up to an additional 1cup of liquid. Drink 1X daily for removal of any heavy metal accumulation in the body. (NOTE: dried goods available on Amazon.com)

Resources for Recipes and Meal Plans:

VEGANGlutenfreeproteinpowder:http://www.cleanmachineonline.com/ for a great plant based protein powder with zero bloating or gas! Can also be found on Amazon.com WEBSITES: http://www.vegannie.com http://www.forksoverknives.com https://www.drmcdougall.com http://engine2diet.com/blog/category/recipes/ http://ucdintegrativemedicine.com

BOOKS: Proteinaholic by Dr. Garth Davis The Starch Solution by Dr. McDougall How Not to Die by Dr. Greger Prevent and Reverse Heart Disease by. Dr. Esselstyn Medical Medium by Anthony William

Legal: The information provided is not intended as a means of diagnosis or treating illness or as a replacement for any medicine or advice from a competent physician. Individuals having serious health

problems should consult a competent licensed physician specializing in their condition. These statements have not been evaluated by the FDA. We assume no responsibility for anyone choosing to self-administer

any suggestions in this publication; they do so on their own determinism. The information in this publication is for educational purposes only.

Copyright 2018. All Rights Reserved. Optimum Solutions Holistic Health LLC