Garbanzo Beans and Broccoli with Veloute Sauce


Garbanzo Beans and Broccoli with Veloute Sauce is a family favorite.  There is something so special about a creamy veloute sauce.  The way it makes your mouth water and the cozy warm feeling it gives you inside.  Ah, heaven.  This dish is packed with protein and guaranteed to satisfy any hungry family.

The Ingredients:

2 c quinoa
2 c garbanzo beans (fresh or canned)
1 head of steamed broccoli

Veloute Sauce:

2 tbsp vegan butter
2 tbsp brown rice flour
3 c vegetable broth
1 c mushrooms, chopped
salt and pepper to taste

Cook the quinoa according to the package.  Meanwhile, steam the broccoli in a medium saucepan (covered) over high heat.  Once the steam starts to come out from under the lid the broccoli is done.  Drain the water and set aside.  The broccoli will be bright green and still crunchy.

Next in a medium saucepan melt the butter over medium-high heat.  Once the butter has melted whisk in the rice flour.  It will quickly thicken.  Next whisk in the broth one ladle full at a time.  The sauce will thicken as it becomes slightly thick, add another ladle full until the broth is all used.  Continue whisking.  As the sauce is thickens again, add in the sliced mushrooms.  Remove from heat.  Season with salt and pepper.

Place the quinoa on a plate then top with beans, broccoli and lastly the sauce.



The Soybean


Ah, the Soybean.  There is a lot of controversy around Soy and whether or not we should be consuming it.  I think what scares most folks about the soybean is…

  • soy crops are largely Genetically Modified (GMO) and most often sprayed with pesticides
  • soy has been known to lower sperm count in males.
  • it can also interfere with certain soy-based medications (if consumed in large quantities).

However, there are a few benefits to eating soy…

  • soy can help prevent cancer, heart disease, osteoporosis and menopausal symptoms.
  • it can also regulated blood sugar and improves lipid profile.
  • it is good for eye and renal health
  • as well as aides in weight loss.

To keep it simple, and what I have come to understand is that soy is fine in moderation.  However, the ONLY soy that should be ingested is Organic and non-GMO.  Also, the less processed the food the better.

For those of you who read my blog or follow me on Instagram and/or Facebook know that I have eliminated soy from my diet for almost two years due to skin rashes. For the last month or so I have been slowly reintroducing soy back into my diet.  I am happy to report my skin has not been reacting!  After the initial reintroduction I now only eat it once in a while.  It is a great source of protein and really invites many options when it comes to meal planning.  So that being said, some of my recipes going forward may contain soy.  For those of you who still cannot tolerate soy or simply do not eat it, please feel free to contact me if you have any questions regarding alternatives to soy.  I have a lot of tips!

So here’s to me reuniting with the soybean.


Zoodles with Marinara Sauce


Zoodles with Marinara Sauce is a quick meal you can whip up that everyone will enjoy.  Not only is this dish incredible easy to make but it also tastes amazing.  Who would have thought by simply cutting zucchini into linguine strips that you could put a healthy spin on an old high-carb favorite.

The Ingredients:

2 zucchini, spiraled
3 c your favorite marinara sauce
Vegan Parmesan

It is that simple.  Spiral or julienne the zucchini. Pour your favorite marinara over the “zoodles” and sprinkle some Vegan parmesan on top. Yum!



Vegan Cauliflower Au Gratin


Every now and then I crave some cheesy comfort food.  You know, those warm cozy meals you tend to eat during the colder months.  So with all the experimenting I have been doing with cauliflower, I decided to give vegan au gratin a try.  I must say, mission accomplished!  This Vegan Cauliflower Au Gratin is so rich and creamy it will make anyones taste buds happy.

The Ingredients:

1 head of cauliflower cut into bite size florets
1 -2 tbsp coconut oil
1 tsp paprika
1 tsp garlic powder
1 tsp onion powder

The Cheesy Bechamel Sauce:

3 tbsp vegan butter
2 tbsp brown rice flour
1/2 c unsweetened almond milk
2 tbsp Daiya cream cheese
1/2 c Daiya pepper jack cheese
salt and pepper to taste

Pre-heat the oven to 350 degrees.

Place cauliflower in a lightly oiled baking dish.  Add the paprika, garlic and onion powder and mix well.  Place in the oven for 35 minutes.

Once the cauliflower is done make the Bechamel sauce.  Over medium-high heat melt 2 tbsp butter in a medium sauce pan. Once the butter has melted whisk in the rice flour.  It will thicken.  Next whisk in the milk.  The sauce will thicken as it cooks.  Continue whisking.  As the sauce thickens add the cheese.  Whisk the sauce until all the cheese has melted.  Pour the sauce over the baked cauliflower and mix well coating each floret. Lastly, place the cauliflower back in the oven for an additional 15 minutes or until sauce bubbles.  Garnish with parsley and serve.



Vegan Fudge


Who doesn’t love fudge?  I actually know a few of those silly people.  As a lover of chocolate I can never pass up the opportunity to have a taste of Vegan Fudge when offered.  I just love the smooth, creamy, melt in your mouth, delicious taste of fudge.  It makes my mouth water just thinking about it.  I was inspired to make this tasty little treat after seeing @fresh.heather’s post on Instagram.   These squares are absolutely delicious and so easy to make.  I actually think this may be one of the quickest recipes I have ever posted on my blog.  So if you love fudge, get your food processor out and give this recipe a try.  I do not think you will be disappointed.

The Ingredients: Bottom Layer

3 tbsp ground cashews
1 tbsp protein powder
1 tbsp cacao powder
1 tbsp coconut oil (melted)
1 tbsp agave

Top Layer:

3 tbsp ground cashews
2 tbsp protein powder
1 tbsp coconut oil (melted)
1 tbsp agave

First grind the cashews in a food processor.  I used the “S” blade and pulsed until you get a powder-like consistency.

Next mix together the Top and Bottom Layer ingredients in two separate bowls.

Grab an ice-cube tray.  I find that the silicone trays work the best.

Spoon the mixture into the ice-cube tray and gently press the fudge down. You want to fill the corners of the cube and avoid air pockets. Then repeat with the next layer.


Place the tray in freezer until you are ready to serve (at least 20 minutes).  You can store these in the freezer up to several months but they may not even last a day in your house.  They did not in mine.