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1 tbsp flax seed
1 1/2 tbsp water
1 3/4 cup oat flour
1/3 cup coconut sugar (or date paste)
1/2 tsp baking soda
1/2 tsp baking powder
1/4 tsp salt
1 tsp vanilla extract
2 tbsp maple syrup
1/4 cup non-dairy milk
1/2 ripe banana
1/4 cup vegan chocolate chips
1/4 cup walnuts


In a small dish, mix flax seed with water and set to the side for 5 minutes to make the flax “egg”

Pre-heat oven to 350 degrees
In a separate bowl mix the flour, sugars, baking soda, baking powder and salt

Add in slowly the vanilla, maple syrup, flax “egg”, milk & banana until well combined

Stir in the chocolate chips & walnuts

Roll in tbsp sized balls and place cookie dough on parchment paper lined baking sheet

Flatten them out a little with your palm

Bake (15 min for oat flour)

(Wrap leftovers up with a slice of bread to keep soft until the next day)

Green Salad w/ Pasta

* romaine greens
* spinach greens
* spring mix greens
* broccoli-slaw
* shredded carrots
* radishes
* celery
* red onion
* grape tomatoes
* olives (preferably sulfite-free)
* avocado
* pepperoncini (in jar)
* Ronzoni (high fiber) smart pasta (available @ Walmart)

* rice vinegar (unseasoned, w/ no added sugar)
* garlic powder
* paprika
* lemon pepper (contains salt)
* nutritional yeast (similar taste to parmesan cheese)


  • In bowl chop all three types of lettuce
  • Add broccoli-slaw, shredded carrots, chopped radishes, chopped celery, chopped red onion
  • Boil high fiber pasta for 10 min, then drain (under cold water)
  • In second bowl TOSS TOGETHER pasta, chopped grape tomatoes, chopped olives, cubed avocado, chopped pepperoncini, splash of pepperoncini juice, splashes of rice vinegar, garlic powder, paprika, lemon pepper, nutritional yeast until tossed results are moist & seasoned to taste
  • Combine first & second bowl (no need to add dressing) & toss

Watch “Vegan French Onion Soup | Special Diet Recipes | Whole Foods Market” on YouTube

  • 4 large sweet onions (about 3 pounds), thinly sliced
  • 2 tablespoons red wine vinegar
  • 6 cloves garlic, thinly sliced
  • 2 bay leaves
  • 1 teaspoon chopped fresh thyme (or 1/2 teaspoon dry)
  • 1/2 teaspoon ground black pepper
  • Fresh chives or green onions, for garnish
  • 6 cups water (or low sodium veggie broth)

Tom Kha *Lowfat* Thai Coconut Soup


  • Veggies (kale, brussel sprouts, broccoli slaw, sliced mushrooms)
  • 3 medium russet potatoes (peeled & diced)
  • Lite coconut milk (13.76 oz can)
  • 100% pure coconut water (16.9 oz carton)
  • Low sodium vegetable broth (32 oz carton)
  • Ginger (grated, approx 1 tsp)
  • Lemon peel zest (approx 2 tsp)
  • Thai red curry paste (1 tsp)
  • Lemon juice, rice vinegar (both to taste)


      • Steam veggies separately until soft
      • Simmer other ingredients together
      • Drain veggies, combine & enjoy!

        Ethiopian Seasoning Mixture

        Ethiopian Seasoning Mixture
        by Susan Voisin
        (link below)

        1 Tbs. ground cardamom
        1 Tbs. ground coriander
        1 Tbs. fenugreek
        1 Tbs. ground nutmeg
        1 Tbs. ground cloves
        1 Tbs. ground allspice
        1 Tbs. cinnamon
        1 Tbs. paprika
        1 Tbs. turmeric
        1 tsp. cayenne
        1 Tbs. ground black pepper
        1 Tbs. ground sea salt

        [I buy bulk seasoning at Winco Market where all scoops are same size, so just replace measurements w/ 1 tsp=1 scoop AND 1 Tbs=3 scoops, double or triple recipe & store in glass jar.]


        Berberé Stew

        Berberé Stew
        by Susan Voisin
        (link below)

        The stew:

        1/2 large onion, chopped
        1 + 1/4 cup red lentils
        2 1/4 cups water
        1 garlic clove, crushed
        1-2 Tbs. [Ethiopian seasoning mixture]
        1 28-ounce can crushed tomatoes [I used half this amount]

        Mix lentils with water, garlic, onion, and spices. Cook, uncovered, over medium-low heat, for 20 minutes or until the lentils have softened. Watch carefully and add water if it starts to dry out. Add the tomatoes and heat at least 15 more minutes. Good alone or over whole grains such as brown rice.


        Chickpea and Turnip Stew with Ethiopian Spices

        Chickpea & Turnip Stew
        by Susan Voisin
        (link below)

        This is a very simple, adaptabIle dish that cooks up quickly. If you don’t have time to make the berberé spice mixture, you can change the flavoring entirely and use curry powder or garam masala; you may need to adjust the amount to taste. Also feel free to substitute the turnips with potatoes or any other root vegetable.

        1 pound small turnips (may substitute potatoes or sweet potatoes)
        1/2 small head shredded cabbage
        1 medium onion, chopped
        1 teaspoon minced ginger root
        2 teaspoons [Ethiopian seasoning mixture]
        1/2 teaspoon turmeric
        3 leeks, white parts only, washed well and chopped
        2 carrots, chopped
        4 cups vegetable broth or stock [I used 1 cup broth + 3 cups water]
        1 15-ounce can chickpeas, drained well
        1 teaspoon salt, or to taste
        1/2 cup plain soymilk [I used almond milk]
        [I also added 1 teaspoon coconut sugar & small tomato paste to the pot]


        Clean the turnips well. Trim off the tops and bottoms and then peel them. Cut them into 1/2-inch cubes.

        Heat a large, non-stick pot. Add the onions and sauté until they begin to turn brown. Add the ginger root, seasoning, and turmeric and sauté for another minute.

        Add all the remaining ingredients except the milk. *Cook, covered, until the turnips are tender, about 20 minutes. Remove about 1 1/2 cups of the stew and puree it in a blender. Return it to the pot, along with the milk. Stir well until heated throughout and serve.

        [* Try adding 1 teaspoon coconut sugar to pot]

        Preparation time: 15 minute(s) | Cooking time: 30 minute(s)

        Number of servings (yield): 4


        Boysenberry Pastry Cups


        • boysenberries
        • coconut palm XL-sugar
        • corn starch
        • cinnamon
        • lemon
        • pecans
        • mini fillo pastry cups


          1. Clean berries
          2. Pre-heat oven to 350 degrees
          3. Cover berries w/ water in a pot on stove & bring to simmer
          4. Add sugar, cinnamon, lemon to taste
          5. In a glass w/ 1/2 cup cool water mix 2 to 3 tablespoons of corn starch, then add it to pot
          6. Stir as it simmers & thickens
          7. Fill pastry cups w/ berrie mixture & add a single pecan
          8. Bake on cookie sheet for 10 minutes

          Instant Pot Quick Veghetti


          • white onion, sweet peppers, garlic, tomatoes all diced/minced
          • various other veggies, chopped
          • 23.25 oz jar fat-free Italian sauce
          • 1 lb dry spaghetti noodles
          • 1/4 cup red wine
          • 1 cup water

          DIRECTIONS (this recipe cooks pasta INSIDE pressure cooker, but pasta texture best if boiled & drained separately on stovetop)

          1. Select the saute function on your Instant Pot. Add a bit of water/red wine & saute onion, sweet pepper, garlic, tomatoes.
          2. Select the cancel function on your instant pot.
          3. Add jarred Italian sauce, all other veggies & 1 cup water.
          4. Break-up some dry noodles in pot
          5. Twist lid closed
          6. Press “Manual” button
          7. Then press minus button – to SUBTRACT time down to 6 minutes
          8. Close top vent key (use “SEALING” position)
          9. Just wait & pot will warm up & eventually begin the 7 min cooking countdown
          10. When finished it will switch to LO keep warm mode. (You may unplug.)
          11. Now do pressure quick-release by turning top vent key to “VENTING” position (use towel, it’s hot!)
          12. After steam stops, twist lid open with towel (it’s hot!) and serve.
          13. If pasta is not quite cooked all the way, saute another 1-2 minutes.