Whole Food Plant Based Recipes

Easy Baked Sesame Cauliflower


For Cauliflower:
• ½ cup whole wheat flour
• ½ cup cornstarch
• ½ teaspoon salt
• 2-3 flax eggs (Link to flax egg recipe-down below)
• 1 head cauliflower (cut into bite-size pieces)

** Sesame seeds and scallions for garnish

For Sauce:
• 2 cloves garlic, minced
• 1 T fresh ginger, minced
• 2 T honey
• 2 T apple cider vinegar (or rice wine vinegar)
• 2 teaspoons cornstarch
• ¼ cup soy sauce
• ¼ cup water

1. Preheat oven to 420 degrees. In a large bowl combine the flour, cornstarch, and salt. In another bowl, whisk the flax egg. Dip cauliflower bites in the flax egg then into flour mixture and place on a nonstick pan or pan lined with parchment paper.

2. Bake cauliflower for 30-45 minutes (or until brown and crispy). Turn halfway through the baking process.

3. While cauliflower is baking, start the sauce. Heat a few tablespoons of water in a saucepan over medium heat. Add ginger and garlic and cook for about 1 minute or until garlic begins to brown. Add all the remaining ingredients and bring to a boil. Whisk until smooth and thick.

4. Once Cauliflower has browned, remove from oven. Place in a large bowl and pour sauce over it. Lightly toss until fully coated in the sauce.

5. Serve over brown rice or vegetables and sprinkle with scallions and sesame seeds for some added color and flavor. Enjoy!

Flax Egg Recipe:
• 1 T ground flax meal
• 3 T warm water

Whisk flax meal and water together in bowl and let sit for 5 minutes. The mixture should thicken up and be an egg-like consistency.

Baked Polenta Fries

1 tube organic polenta (I got mine at Trader Joe’s but you can get them at your local grocery store)

Spices (your choice)

Low sodium or homemade ketchup

Preheat oven to 450 degrees.

Cut polenta into fries.

Place on cookie sheet lined with parchment paper.

Sprinkle with seasoning if desired.

Bake 35 minutes, turning once.

Roasted Garlic Hummus

1 15 oz. can garbanzo beans, drained and rinsed
½ cup roasted garlic (or roasted red peppers, jalapenos)
3 T. lemon juice
1 T. tahini
¼ t. cumin
salt to taste

Process all ingredients except salt 1-2 minutes. You may add water to thin it out and salt to taste.

*Roasting garlic. Take bulb, remove papery skins. Use knife to cut about ½ inch from top. Cover with a thin layer of olive oil. Wrap in parchment paper and foil. Place in muffin tin and bake at 400 degrees for 30 minutes.

Hummus can be used as a veggie dip, as a salad dressing, gravy, on roasted veggies etc.

Extra roasted garlic can be added to recipes, dressings, pizzas, spread on bread etc.

Crispy Black Bean Burrito

1 Ezekiel 4:9 sprouted grain or gluten free tortilla
11/2 cup of low-sodium black beans

Cilantro Lime Aioli
1/3 c vegan mayonaise
juice of ½ lime
Cilanto (fresh or frozen)

Heat up George Foreman Grill. Mix beans and salsa. Heat tortilla in skillet or microwave just to make it pliable. Wrap up bean mixture and place in grill. Meanwhile, mix, mayo, lime juices and spices. Voila! Lunch is made!

Variations—Add corn and red onion to beans.

Hint: Dry beans are easy an inexpensive! Make a bunch in the crock pot and have them all week to add to soups, salads, Mexican dishes and more!


Green Guru Smoothie (Kris Carr)
(serves 2)
1 avocado
5-8 romaine leaves
1 cucumber
1 cup water or coconut water
1 banana or 1-2 pears
stevia to taste (if needed)

Apple Sprout Smoothie (Kris Carr)
(serves 2)
1-2 green apples
1 small bunch romaine
1 cucumber
1 cup sprouts
water or coconut water

Template Recipe
Fruit Component–any
Green Component–any
Liquid Component—water, tea, plant milk, coconut water etc
Superfood Add-In—cacao nibs, hemp seeds, goji berries, chia seeds, ashwaganda powder, maca powder etc.
Optional Sweetner—dates, stevia

Berry Green Smoothie
yields 4 cups
21/2 C frozen berries
2 large bananas
2 C water or coconut water
1 C stemmed kale
1 T cacao nibs (optional)

Template Recipe
Fruit Component–any
Green Component–any
Liquid Component—water, tea, plant milk, coconut water etc
Superfood Add-In—cacao nibs, hemp seeds, goji berries, chia seeds, ashwaganda powder, maca powder etc.
Optional Sweetner—dates, stevia

Pumpkin Pie Smoothie
1 cup plant milk (I used almond/coconut)
1 frozen banana
¼ cup pumpkin puree
1 T pure maple syrup (I used a date)
2 T pecans, cashews or walnuts
1 t cinnamon
1 T flaxseed, hempseed or chia

*Tip for freezing bananas, peel first, freeze in gallon size Ziploc
*Buy “old” bananas and freeze for smoothies and banana “ice cream”

Spinach Pumpkin Lasagna (adapted from CHIP cookbook)

White Sauce
1 cup light coconut milk
¼ cup whole wheat or gluten-free flour
3 cups plant milk
salt (optional)
1 t. turmeric

  1. Combine flour with coconut milk and whisk
  2. Heat plant milk to boil. Add flour mixture.  Reduce heat and cook 3-5 minutes, stirring occasionally. Add salt (if using) and turmeric


Other Ingredients
I-2 cans pumpkin
1 small bunch spinach, shredded
2-3 cups diced and sautéed mushrooms (I added onion and garlic powder)
9 oz package whole wheat or gluten-free noodles
basil and garlic (dried or fresh)
crushed red pepper


Tomato Sauce
1 ½ jars pasta sauce (I used Muir Glen organic Tomato Basil)
If you’re watching sodium—use low-sodium or make your own)


To Assemble
Boil noodles according to package.  Preheat oven to 375.
Use 8×11 pan.  Cover bottom with tomato sauce and layer with cooked noodles.  Use 1/3 of spaghetti sauce, layer with pumpkin, spinach, mushrooms and white sauce.  Repeat layers twice, finishing with layer of mixed red, white, pumpkin, basil, crushed red pepper and garlic.


Bake for 45 minutes

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