Author: Lenora

Spiced Apple Butternut Squash Soup

Spiced Apple Butternut Squash Soup

I have several butternut squash soup recipes– this one is our favorite! Apples and apple cider add a sweet, fragrant underlying flavor to this rich golden soup. Ready in under an hour, it’s sure to become one of your Fall favorites, too!

Crispy Mustard Brussels Sprouts

Crispy Mustard Brussels Sprouts

This recipe is sure to make Brussels sprouts your favorite veggie! Roasting the sprouts makes them delectably crunchy and adds a slight smoky flavor, while the mustard sauce coats the sprouts in a tangy, peppery sweetness. Brussels sprouts are loaded with fiber, vitamins and antioxidants!

Cinnamon Almond Sandwich Cookies

Cinnamon Almond Sandwich Cookies

Cinnamon Almond Sandwich Cookies

If you love almonds you'll love this easy and healthy treat! These crispy cookies are made with wholesome ingredients like almond butter, almond flour and cinnamon, sandwiched together with a creamy cinnamon almond filling- it's gluten-free, too. Almonds are loaded with healthy fats and Vitamin E and will make your skin glow!

  • 1/2 cup almond butter (natural)- at room temperature
  • 1/4 cup pure maple syrup
  • 1/2 tsp pure vanilla extract
  • 1/2 tsp almond extract
  • 1 cup almond flour
  • 2 tbsp coconut flour
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 3/4 tsp ground cinnamon
  • 1/4 tsp salt
  • FILLING:
  • 1/2 cup almond butter (natural)- at room temperature
  • 2 tbsp vegan butter, softened
  • 1 tbsp pure maple syrup
  • 1/4 tsp almond extract
  • 1/4 tsp cinnamon
  1. Preheat oven to 350 degrees F.

  2. Combine almond butter, maple syrup and extracts in a medium bowl. Stir until combined.

  3. Add flours, baking powder, baking soda, cinnamon and salt. Stir to combine. Batter will be very thick.

  4. Dampen your hands. Scoop out with a small cookie scoop or teaspoon and roll into 18 1" balls with your hands. Place on a silicone or parchment paper-lined baking sheet. Press down with dampened hands or use a dampened glass bottom and flatten the cookies. They should be fairly flat for crispy cookies.

  5. Bake for 10 minutes. Let cool one minute then remove to cooking rack and cool completely.

  6. Meanwhile, make filling: Combine all ingredients in a small bowl and stir until smooth. Place in fridge for 5-10 minutes to firm up slightly.

  7. Place a heaping teaspoon of filling on one side of each of half the cookies. Top each with the remaining cookies, pressing slightly to hold together. You will have 9 sandwich cookies. Store at room temperature. Enjoy!

Cranberry Wild Rice Pilaf

Cranberry Wild Rice Pilaf

This makes a great side dish for the holidays or it can be used as a gluten-free stuffing! Made with protein-rich wild rice, veggies, nuts and herbs, scented with orange and sweetened with dried cranberries – it’s a wonderful melange of textures and flavors!

Pumpkin Black Bean Chili

Pumpkin Black Bean Chili

All the flavors of Fall are in this hearty and satisfying chili! The spices are loaded with antioxidants and the black beans provide great fiber and protein. Not to mention the delicious pumpkin, carrots and pepper, chock full of Vitamin C and beta-carotene!

Easy Peasy Pumpkin Soup

Easy Peasy Pumpkin Soup

This recipe truly lives up to its name– it’s super easy to make and doesn’t use a lot of ingredients.  Best of all, it’s nutrient-rich and restaurant-quality delicious. 

Pumpkin is not only versatile but also a powerhouse of nutrients!  It’s well known for being high in beta-carotene (Vitamin A) but is also a significant source of Vitamin C.  Plus, it has a good amount of fiber and almost no fat.   Enjoy!

Print Recipe
5 from 6 votes

Easy Peasy Pumpkin Soup

One of the easiest soups you'll ever make, with just a few ingredients-- yet healthy and full of flavor! Perfect to warm you on a chilly day!
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Course: Main Course, Soup
Keyword: Easy Pumpkin Soup, Fast Pumpkin Soup, Vegan Pumpkin Soup
Servings: 4

Ingredients

  • 1 can pumpkin puree (about 2 cups)
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 2 cups veggie stock, low salt
  • 1 cup coconut milk, full fat (can use light)
  • 2 tbsp pure maple syrup
  • 1/4 tsp each salt, black pepper, cinnamon, nutmeg
  • 1/8 tsp ground cloves
  • 1/8 tsp cayenne pepper (or less for less spicy)

Instructions

  • Heat 1 tbsp olive oil in a large saucepan over medium heat. Add onion and garlic and saute for 3 minutes until softened.
  • Add all remaining ingredients and bring to a simmer. Cook for about 10 minutes.
  • Transfer soup in batches to a blender or use an immersion blender to puree the soup until smooth and creamy. Return soup to pot.
  • Continue cooking over low heat for about 5 minutes more. Serve sprinkled with toasted pumpkin seeds if desired. Enjoy!
Thai Curry Noodle Soup

Thai Curry Noodle Soup

This delicious Thai-influenced soup comes together quickly but offers a wonderful complex flavor. Spicy curry paste, creamy coconut milk, zesty garlic, sliced vegetables and noodles all combine for an easy main dish meal!

Cinnamon Apple Crumble

Cinnamon Apple Crumble

So much easier than apple pie and just as delicious! Juicy apples are topped with a heart-healthy, buttery cinnamon topping to create the perfect Autumn dessert!

Roasted Garlic Veggie Soup with Pasta

Roasted Garlic Veggie Soup with Pasta

Roasted Garlic Veggie Soup with Pasta

Garlic is not only delicious, it's also a great immunity booster-- especially important during colder weather. Roasting the garlic gives it a sweet almost nutty flavor. Stock full of veggies, seasonings and pasta, this soup is comfort food at its best!
Prep Time15 minutes
Cook Time15 minutes
45 minutes
Total Time1 hour 15 minutes
Course: Main Course
Keyword: Roasted Garlic Soup, Roasted Garlic Soup with Pasta, Garlic Veggie Soup
Servings: 6

Ingredients

  • 2 whole garlic bulbs, separated and peeled
  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 1 medium red bell pepper, diced
  • 6 cups vegetable stock, low or no salt (see note below)
  • 1/2 can Fire-Roasted Tomatoes
  • 2 carrots (organic), chopped or thinly sliced
  • 1 tbsp tomato paste
  • 1 tsp salt
  • 1 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1/4 tsp black pepper, ground
  • 4 cups shredded kale or escarole
  • 1 cup frozen peas
  • 1 cup cooked macaroni or small pasta (see note)

Instructions

  • Preheat the oven to 400 degrees F. Wrap garlic bulbs in foil, place in small casserole dish and roast 45 to 50 minutes until soft. Cool and squeeze garlic pulp into a bowl.
  • Heat olive oil in a soup pot over medium heat. Add onions and peppers and saute for 5 minutes. Add stock, tomatoes, carrots, tomato paste and seasonings.
  • Bring to boil, reduce heat, cover and simmer for 10 minutes.
  • Remove 1 cup of soup (along with veggies) and combine with garlic pulp in bowl. Using an immersion blender (see Note below), blend until combined. Return mixture to soup pot (will thicken the soup slightly).
  • Add shredded escarole or kale, simmer for another 7 minutes (4 minutes for kale).
  • Add peas and pasta into the soup. Heat through. Enjoy!

Notes

Veggie stock:  I liked Kitchen Basics Vegetable Stock, no salt.   It's richer and deeper in flavor than most stocks. 
Pasta:  A high-protein pasta, i.e. lentil, brown rice, chickpea or gluten-free high protein gives you a complete meal in one.  
Immersion Blender:  If you don't have an immersion blender, you can mash up the garlic and vigorously whisk the mashed garlic with the soup/veggies to create an emulsion.  
Mexican Stuffed Sweet Potatoes

Mexican Stuffed Sweet Potatoes

Sweet potatoes take the spotlight here as the main dish, and offer a pleasing range of tastes and textures. Don’t omit the garnish– it sends this dish over the top! Chocked full of veggies, quinoa and black beans, this tasty dish packs more protein than most meat dishes and will keep you full and satisfied!

Nutty Crunch Bars

Nutty Crunch Bars

Crunchy and not-too-sweet, these dessert/snack bars are full of heart-healthy fats and fiber from the oats, peanut butter, hemp seeds and flaxmeal. Topped with a chocolate glaze, they make the perfect healthy treat!

Smoky Coconut Lentil Stew

Smoky Coconut Lentil Stew

By far one of my popular recipes, my Smoky Coconut Lentil Stew is chock full of veggies and lentils– a protein packed legume that contains almost no fat!  The coconut milk and vegetable stock add a depth of flavor along with the star of the dish– smoked paprika –which lends a hearty “meaty” note.  This is the recipe I use at my introductory cooking class and it is always a big hit.  Serve this with my Curried Fall Salad for a delicious and complete meal!  

Lentils are a fantastic substitute for meat and so economical, too!  Read about the many health benefits of lentils here. 

Smoky Coconut Lentil Stew
Print Recipe
5 from 6 votes

Smoky Coconut Lentil Stew

This stew is thick, hearty and flavorful thanks to lentils that are simmered in coconut milk and veggie stock along with onions, garlic and the special ingredient-- smoked paprika-- which lends an almost meaty note to the dish. I would say this is my signature dish-- it's how I introduce my cooking students to the wonderful world of plant-based eating. Delicious, healthy and filling!
Prep Time5 minutes
Cook Time55 minutes
Total Time1 hour
Course: Main Course
Keyword: Smoky Lentil Stew, Lentil Coconut Stew, Smoky Meatless Stew
Servings: 4

Ingredients

  • 2 tbsp olive oil, extra virgin
  • 1 cup diced onion
  • 1 tsp Kosher or sea salt, divided
  • 1 cup brown or green lentils, rinsed
  • 1 14.5 oz can full fat coconut milk, shaken
  • 1 3/4 cups veggie stock (not broth), low or no sodium
  • 2-3 cloves garlic, minced
  • 1 tsp smoked paprika
  • 1/4 tsp each, ground tumeric and black pepper
  • 1 can Fire-Roasted diced tomatoes
  • 2 tbsp fresh lime juice (half a lime, juiced)
  • 1/4 cup minced fresh parsley
  • fresh baby spinach, handful

Instructions

  • In a deep saucepan, about 10 or 12 inches wide, bring olive oil to medium high heat. Stir
    in onion, 1⁄4 teaspoon salt and cook for 5 minutes until translucent.
  • Add lentils and stir to coat and combine, cook for one minute.
 Add remaining 3/4 tsp salt,
    coconut milk, veggie stock, and garlic. Bring to a light simmer, then cover and
    cook for 30 minutes.
  • Remove lid, and stir. Lentils should be softened and will have absorbed much of the liquid. Add smoked paprika, turmeric, black pepper and can of tomatoes, and bring to a brisk simmer.
  • Let simmer, stirring, with lid off, for 15-20 minutes, or until thickened. As it cools it will thicken more.
  • Stir in a handful of baby spinach, lime juice and fresh parsley, serve warm.

Notes

To stretch the dish and make it even more filling, you can serve the stew over brown or wild rice.  
Make sure you use veggie stock, not broth, for a richer, deeper flavor.  I like Trader Joe's low sodium or Kitchen Basics unsalted vegetable stock.  
Pumpkin Oatmeal Bars with Toasted Almonds

Pumpkin Oatmeal Bars with Toasted Almonds

Moist dessert bars that are rich in flavor and antioxidants from pumpkin and spices, along with fiber from the oats. Instead of white flour, these use heart-healthy oat and almond flours, full of fiber and healthy fats. Topped with dark chocolate and salted toasted almonds, these cookie/cake bars are a scrumptious Fall treat!

Saucy Chickpea Dumplings

Saucy Chickpea Dumplings

Chickpea flour dumplings simmered in a fragrant slightly spicy tomato sauce offer far more protein than regular dumplings (about 12 grams) as well as healthy greens tucked away in the sauce. Served alone or over rice, this Middle Eastern-inspired dish is incredibly warming and delicious.

Oatmeal Pancakes with Nut-Butter Syrup

Oatmeal Pancakes with Nut-Butter Syrup

These hearty, gluten-free pancakes come together easily and taste like a bowl of oatmeal in pancake form! The nut butter/maple syrup is the perfect creamy, sweet and nutty topping.

Steel cut oats can help lower cholesterol and stabilize your blood sugar.  Read about the health benefits here. 

Oatmeal Pancakes with Nut Butter Syrup

These hearty, gluten-free pancakes come together easily and taste like a bowl of oatmeal in pancake form! The nut butter/maple syrup is the perfect creamy, sweet and nutty topping. Full of fiber and healthy fats, these pancakes will keep you full and satisfied all morning!
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Breakfast
Cuisine: American
Keyword: Oatmeal Pancakes, Gluten-Free Pancakes, Oatmeal and Nut Butter Topped Pancakes
Servings: 1

Ingredients

  • 1/4 cup Quick cook Steel Cut Oats (must use "quick cook")
  • 1/4 cup Unsweetened vanilla non-dairy milk (almond, soy, oat) Use more if necessary to thin batter.
  • 1 tbsp ground flax (flaxmeal)
  • 1 tbsp pure maple syrup
  • 1/4 cup flour (oat, almond, brown rice)
  • 2 tsp baking powder
  • 1/4 tsp ground cinnamon
  • Coconut oil- for greasing pan
  • NUT BUTTER TOPPING
  • 2 tbsp pure maple syrup
  • 1 tbsp nut butter of choice, at room temperature (almond, peanut, cashew, pecan)
  • 1/4 tsp ground cinnamon (optional)

Instructions

  • Whisk together oats, milk, ground flax and maple syrup in a medium bowl. Set aside for five minutes.
  • Whisk in flour, baking powder and cinnamon until smooth and combined.
  • Preheat a skillet pan over medium heat. Add a small amount of coconut oil to the pan to melt.
  • Add batter in scant 1/4 cup spoonfuls. Cook until bubbles form and edges firm up, about 5 minutes. Flip and cook on the other side about 3-5 minutes more or until golden brown on both sides.
  • Plate up and drizzle with nut-butter topping or topping of choice, enjoy!
  • NUT BUTTER:
  • Stir together nut butter and maple syrup (and optional cinnamon) until smooth and creamy. Add more syrup if necessary to make it more pourable. Drizzle over warm pancakes.

Notes

You can make your own healthy, gluten-free flour with the food processor: 
Oat Flour:  Grind old-fashioned oats until a flour-like consistency forms. 
Almond Flour:  Grind whole or sliced almonds until a powder/flour-like consistency forms.  Do not overgrind or you'll have almond butter! 
Brown Rice Flour:  Available  at stores. 
Curried Fall Salad

Curried Fall Salad

Only four ingredients go into this salad that captures the essence of Fall, with mixed greens, sweet apples, tart dried cranberries and crunchy toasted almonds. A tangy curry dressing pairs well with the mix of flavors and textures.

Spicy Black Bean Burgers

Spicy Black Bean Burgers

Zesty with a “meaty” texture, these scrumptious burgers will take the place of any beef burgers in your recipe repertoire. One of my friends/cooking students has ditched her regular burger recipe and now makes these every week for her carnivore husband.

Velvety Roasted Carrot Soup

Velvety Roasted Carrot Soup

Velvety Roasted Carrot Soup

This luscious soup has hints of coriander, cinnamon and ginger and is the perfect soup to warm you on a chilly Fall day. My picky husband declares it "restaurant quality", and little does he know that it's completely vegan. While it tastes decadent, it's actually quite healthy, with plenty of beta-carotene from the carrots, and antioxidants from the spices.
Prep Time15 minutes
Cook Time40 minutes
Course: Main Course
Keyword: Roasted Carrot Soup, Vegan Carrot Soup, Soup
Servings: 4

Ingredients

  • 10 Organic medium-sized carrots
  • 1 tbsp avocado oil
  • 1 cup chopped onion
  • 2 tbsp extra virgin olive oil
  • 4 cloves garlic, minced
  • 3 tbsp ginger, peeled and thinly sliced or 1 tsp ginger powder
  • 1 1/2 tsp sea salt
  • 1/4 tsp ground black pepper
  • 2 tsp ground coriander
  • 1/4 tsp ground cinnamon
  • 1/4 tsp nutmeg
  • 2 tsp soy sauce or tamari
  • 2 tsp apple cider vinegar
  • 1-2 tbsp maple syrup
  • 1 can coconut milk, full fat
  • 2 1/2 cups vegetable stock, low sodium
  • 1/3 cup almond butter, natural

Instructions

  • Preheat oven to 425 degrees F.
    Cut ends off carrots and slice into chunks, about 1-2” thick.  
  • Place in bowl and mix with avocado oil. Spread on lined baking sheet (I use a silicone baking mat) and roast in oven for 18 minutes until carrots start to caramelize.
  • Meanwhile, heat olive oil in medium-large soup pot on medium-high and sauté onion, ginger and garlic until fragrant, about 4-5 minutes.
  • Add in roasted carrots, spices, soy sauce, apple cider vinegar and maple syrup, cook and stir for 3 minutes.
  • Add in veggie stock, stir, cover pan, turn heat to low and simmer for 10 minutes until carrots are fork tender.
  • Turn off heat, stir in coconut milk and almond butter. Allow to cool for 5 minutes, then transfer to a blender and blend in batches until very smooth and creamy.
  • Return to pot over low-medium heat and reheat to very warm, be sure it doesn’t boil.
  • Serve with a drizzle of coconut milk and a sprinkle of cilantro on top.

Notes

Use organic carrots-- they are sweeter and you typically don't need to peel them!
For a lighter soup, you can use light or reduced fat coconut milk.