Coconut Milk Rice and Veggie Soup

I needed a quick meal and this is what I came up with. It's a one-dish meal that's easy to prepare. See notes below for optional add-ins and suggestions.

  • 1/2 head of cauliflower, chopped and broken into small bits
  • 1/2 cup frozen collard greens
  • 1/4 medium onion
  • 1/2 small green bellpepper
  • 1 clove garlic
  • 1 can coconut milk
  • 1 1/2 cups of cooked rice (I used Basmati rice)
  • 1/2 cup of frozen peas
  • Suggested seasonings: onion powder, garlic powder, dash of cumin, salt and pepper (to taste)
  • cashew cilantro cream sauce (optional)
  1. Add cauliflower, onion, bell pepper and garlic to a pot.
  2. Saute using a bit of coconut oil or steam saute (using a bit of the coconut milk) until onions become translucent
  3. Add all of the coconut milk and continue to cook vegetables until they are well-cooked. (I cooked in my Instant Pot for 5 minutes, 4 would have been enough.)
  4. Add cooked rice, frozen peas, cashew cilantro cream sauce (if using) and other seasonings to your desired taste.
  • I think next time I will add some mushrooms and perhaps a bit of wild rice too. Some celery might be a good addition too...and lentils/chickpeas (my favorites).
  • It's a whole, plant-based dish that is easily adaptable to accommodate everyone in the family.  In my family, vegetable dishes are the main meal and meats are side items.

Cashew Cilantro Cream Sauce

I had just bought a new bunch of cilantro and I removed all the stalks and leaves that were loose because I didn't want them to go "bad" at the bottom of the jar. (This is how I keep my herbs fresh in the fridge.) So I was left with a bunch that I wanted to use up in a hurry. I decided to make an alternative to the cheese topping for the variety of plant-based tacos that I eat very often - so I searched the internet looking for a cilantro sauce. This was the first to appear. I found it at The Baking Fairy's website (see below), but here is my recipe. I think next time I will definitely try fresh garlic (1/2 to 1 clove) and fresh onions (1/8 inch slice), yet this recipe is still a good one.

  • 1 cup soaked cashews
  • 1/4 cup cashew milk (or any unsweetened nut milk, I used almond milk)
  • 1/4 cup or more of cilantro (packed tightly)
  • 1/4 cup of lime juice
  • 1/2 jalapeno (I only had jalapeno juice from my homemade pickled jalapeno peppers)
  • 3/8 - 1/2 tsp garlic powder
  • 3/8 - 1/2 tsp onion powder
  • 3/8 - 1/2 tsp sea salt
  • a little pepper is also a nice addition
  1. Add all ingredients except for the nut milk to a blender and blend.
  2. Add nut milk as needed until you get to your desired consistency.

The original recipe for this sauce was found at

Blue Berry Muffins with Reduced Calories, Increased Fiber & More Nutrients

This recipe is for Blueberry Muffins using only whole, plant-based (WFPB) ingredients . I hope you will try this recipe. I'm also including the nutrient comparison for your reference (see below). Happy Baking!

⅔ cup unsweetened plant-based milk
Whole Plant-Based Recipe
1 tablespoon ground flaxseeds
1 teaspoon apple cider vinegar
2 cups whole-wheat pastry flour
2 teaspoons baking powder
¼ teaspoon baking soda
¾ teaspoon salt
½ cup unsweetened applesauce
½ cup pure maple syrup
1½ teaspoons pure vanilla extract
1 cup fresh/frozen berries

For detailed baking instructions:  Go to Forks Over Knives Website

So, if you want to lower calories, increase fiber and add more nutrients to your diet - you could choose this muffin over the traditional way of making blueberry muffins.

Here is a traditional list of ingredients for making blueberry muffins using eggs, milk, butter:
Traditional Recipe
1/2 cup butter
2 cups all-purpose flour
1 1/4 cups white sugar
2 eggs
1/2 cup milk
2 teaspoons baking powder
1/2 teaspoon salt
1 1/2 cups fresh/frozen blueberries

Comparison Facts:
  • 1/3 of the calories of the traditional recipe
  • the carbohydrate load is also lower
  • fiber has been increased
  • sugars are 1/2 of the traditional recipe

Budha Bowl using Leftovers

I think I have been creating these all along prior to the term "Budha Bowl" becoming popular. This is my second "go to" option when trying to determine what to eat next. My first is plant-based Tex-Mex meals. (I live in Texas y'all!)

The Budha Bowl I prepared today uses quinoa as the base! I love quinoa for so many reasons and healthy ones too. It's gluten-free and high in protein (a concern for some when embarking on a plant-based eating plan). I had roasted sweet potatoes using my favorite recipe. I had a bunch of colorful Swiss chard that I needed to prepare and hummus (which I practically keep on hand at all times). So I threw all of these "leftovers" together and created a very satisfying lunch.

Preparation Notes:

pre-soak 1 - 2 hours for better nutrient absorption

Sweet Potatoes
Diced and seasoned with cumin, turmeric, salt, paprika, chili powder, garlic (sprinkled on as you like). Toss with a little coconut oil (barely oil them) and bake 350 - 400 degrees Farenheit

Swiss Chard
Saute green onions and bell peppers in water until soft. Add tomatoes and Swiss chard until wilted. Squeeze fresh lemon juice on top

Seasonings: cumin, lemon juice, tahini, roasted red peppers, salt/pepper and sometimes olives

Hey, here are some ingredient ideas for a Tex-Mex Budha Bowl too!
  • Mexican "brown" rice
  • Black or pinto beans
  • Fresh spinach, kale or romaine lettuces
  • Roasted corn
  • Salsa or Pico de gallo
  • Lemon/Lime Juice
  • Avocado (or guacamole)
  • Cilantro
  • Green onions
  • Not-so cheese

Eggplant and Tomato Pasta Marinara Sauce

This was really yummy. The texture of the eggplant mixed with diced tomatoes was right on target in this marinara sauce. I made the sauce in my InstantPot (love that appliance).

I cut the eggplant into cubes and just added it to the pot along with tomatoes and other seasonings and voila! I was done...

...except for the cooking of the pasta. Sometimes I cook the pasta in the Instant Pot too, but lately I seem to have trouble with getting perfect pasta ...and my guess is that it's probably because I was cooking gluten-free pasta. I think the better outcome has been with wheat pasta. (If anyone has any helpful hints on cooking gluten-free pasta in the InstantPot, please let me know. Thanks in advance.)

Back to the sauce..I cooked the eggplant until it was mushy. I liked it best this way because it was easy to combine with the tomatoes. The mixture of these two vegetables are superb. Yet, I call this a marinara because it's very light vs. being more dense and doesn't have any tomato paste which would make the sauce thicker.

This recipe makes about 2 - 3 servings. You can easily double it.

1 small eggplant
1 small can of diced tomatoes
1/2 cup diced onions
1/8 cup of chopped bell peppers (your choice)
1 clove garlic, minced
1/4 to 1/2 tsp salt
1 tsp or so of dried herbs (basil, oregano, Italian herb mix,

spinach to stir into pot after cooking or directly onto the plate (I prefer fresh)

Instant Pot Directions:
  1. Put all ingredients into the inner pot.
  2. Press manual, then adjust settings to 6 minutes.
  3. Allow natural release (if you have enough time to wait)
  4. Adjust seasonings
  5. Stir in spinach (optional)
Stove-Top Directions:
  1. Cook onion and garlic on low heat until soft. I prefer using water to steam the vegetables, so that I don't have to add oils to cook with.
  2. Add eggplant and a little salt to help soften, then cook about 5 minutes while stirring frequently.
  3. Add diced tomatoes and remaining seasonings. Cook, covered over low heat until everything is very soft and (I prefer) mushy. Make sure your pan isn't too high and use a small burner so the sauce doesn't burn. This step may take about 10 more minutes. 
  4. Adjust seasonings
  5. Stir in spinach (optional).
Note: That is a corn-based pasta in the photo. Gluten free pastas that contain corn seem to cook the best.

Sweet Potato Coconut Milk Curry

I prepared this in my InstantPot. But I'm sure a pot on the stove top will work just as well. This was quick and easy. The perfect warm and satisfying meal for the cold night on which I prepared it. (Note: this recipe was based on a recipe I saw at Pinch of Yum, but I added a few things.)

  • 4 green onions (about 1/3 cup), chopped
  • 1 jalapeƱo, minced (add depending on the spice level you want)
  • 1-2 cloves garlic, minced
  • 3 medium sweet potatoes, peeled and cubed
  • 1 cup garbanzo/chickpeas, cooked
  • 1 14-ounce can fire roasted tomatoes
  • 1 14-ounce can coconut milk
  • 2/3 cup water for InstantPot or up to 1 1/2 if on stove top
  • 1 teaspoon salt
  • 1 teaspoon curry
  • 1 teaspoon turmeric
  • 1/4 - 1/2 cup chopped peanuts
  • 2 x 2 strip of Kombu for added minerals
After cooked:
  • 1/4 cup peanut butter
  • 1-2 cups kale, stems removed, chopped (or any other dark leafy greens: collards, chard)
  • 1 - 2 tsp miso paste (for added flavor)
  1. Place all ingredients in InstantPot and cook for 10 minutes or add to a pot on the stove top and cook until potatoes are tender.
  2. Add the "after cooked" ingredients. If using InstantPot, after quick or natural release.

Black Bean Corn Tortilla Tacos (Plant-Based, Vegan)

I usually cook a large batch of beans and freeze whatever I don't use immediately. So, for this recipe the only ingredient that I had to make was the "Not-So" Cheese Sauce that I found in the Vitamix recipe book. If you have the opportunity to purchase a Vitamix you should definitely do so. You won't regret it. I think I've owned mine for about 7 years and the only part I have replaced is the rubber top recently because it wasn't fitting as snugly as it did when I first purchased it (6 years ago).
I pulled these tacos together rather quickly. The corn tortillas are Tortilla Land brand that I find in my local. The are uncooked and I prepare them on the griddle that I keep on the left side of my stove-top mostly for this purpose (and cooking pancakes just as often).
  • Tortilla Land corn tortillas (or make your own using masa flour)
  • black beans (red beans or pinto beans would also be good, canned is fine - just rinse them)
  • fresh tomatoes, chopped
  • green onions
  • avocado (or guacamole - see recipe below)
  • Not-So Cheese Sauce (the recipe I follow uses potato starch to create a thicker version) or Forks Over Knives No Cheese Sauce
Other possible toppings: salsa, cilantro, pico de gallo, your favorite vegetables, etc

  1. Cook tortillas according to package directions
  2. Warm the beans on the stove top - using a bit of water to prevent from burning
  3. Add your toppings

My Guacamole Recipe

Add all of the following ingredients to a food processor and give it a whirl!

  • 2 avocados
  • 1/2 lemon or lime, juiced
  • 1 green onion stalk (Low FODMAP and I like them because they are milder.)
  • 1/2 - 1 garlic clove
  • 1/2 of jalapeno (I usually remove most of the seeds for a milder version.)
  • 1/4 to 1/2 cup of "tightly packed" cilantro