Month: August 2026

Ingredients:

🍅 Tomatoes
🧅 Onion
🧄 Garlic
🥕 Carrot
🥬 Celery
🥔 Potato
🥦 Cauliflower (optional)
🥣 Bouillon powder
🧄 Garlic powder
🧂 Salt
🌶️ Chilli flakes
🌶️ Smoked paprika
🥣 Tofu
🥣 Greek-style soy yogurt
🌿 Fresh basil

Method:

1️⃣ Chop the onion, carrot, celery, and garlic. Add them to a pan with a splash of water and sauté until softened.

2️⃣ Add the tomatoes, bouillon powder, and a little extra water. Let everything simmer together.

3️⃣ Meanwhile, slice the potatoes into small rounds. Season with salt, smoked paprika, and garlic powder, then cook in the air fryer until super crispy.

4️⃣ Once the soup is bubbling and the vegetables are cooked, transfer everything to a blender.

5️⃣ Add the tofu and fresh basil, then blend until smooth and creamy.

6️⃣ Pour into a bowl and top with fresh basil and Greek-style soy yogurt.

7️⃣ Serve with the crispy potato rounds and dunk them straight into the soup. 🍅🥔

Creamy, comforting, filling, and packed with plant protein and vegetables — this is the perfect high-volume meal for anyone trying to lose weight without feeling like they’re eating tiny portions. 💚

🥕 CARROT OAT CAKE
🔥 Healthy Vegan Weight Loss Style!!

Ingredients:

🥕 Carrots
🌾 Oats
🌼 Vanilla
🍁 Maple syrup
🥛 Soy milk
🤎 Cinnamon
🥣 Greek-style soy yogurt

Method:

1️⃣ Grate the carrots and add them to a bowl.

2️⃣ Add the oats, vanilla, maple syrup, cinnamon, and soy milk. Mix everything together.

3️⃣ Let the mixture sit for 5–10 minutes so the oats can absorb the liquid and soften.

4️⃣ If you prefer it warm, you can microwave the mixture for 5 minutes.

5️⃣ Once ready, add a generous layer of Greek-style soy yogurt over the top.

6️⃣ Sprinkle with extra cinnamon and enjoy.

Sweet, creamy, and packed with simple ingredients 🥕✨

The easiest way to get those cosy carrot-cake flavours while keeping things filling and weight-loss friendly. Perfect for breakfast, a snack, or a sweet treat!

Ingredients — 1 serving

* 4 oz tempeh, bite-size pieces
* Salt
* Light spray olive or avocado oil
* 1 tbsp BBQ sauce
* 2 cups chopped romaine
* ¼ cup corn
* ¼ cup black beans
* 2 tbsp red onion
* 1 small tomato, quartered
* 2 tbsp avocado
* 4 tbsp BBQ ranch dressing

Tempeh

1. Heat a lightly oiled nonstick skillet over medium-high. Add tempeh and salt.
2. Add 2–3 tbsp water, cover, and cook 2–3 min. Repeat twice, adding water as needed.
3. Add BBQ sauce + 2–3 tbsp water. Stir to coat and cook briefly until absorbed.

Assemble
Toss romaine, corn, beans, and onion with **2 tbsp dressing**. Top with tomato, tempeh, and avocado. Drizzle with remaining **2 tbsp dressing**.

Nutrition: 462 cal • 17g fat • 35g protein • 61g carbs • 20g fiber

Plantiful Kiki recipe: CLICK HERE

https://plantifulkiki.com/bbq-ranch/

INGREDIENTS
½ cup raw cashews
1 cup plain unsweetened soy milk*
2 tbsp white vinegar
1 ¼ tsp salt or to taste
½ tsp garlic powder
¼ tsp onion powder
6 tbsp bbq sauce of your choice

• If using plant milk other than soy, use less than 1 cup

INSTRUCTIONS
1). Place all ingredients in a small blender attachment.

2). Blend until smooth and creamy, transfer to a small glass container with a lid.

3). Adjust any seasonings to taste. This goes great on BBQ Salad.

NUTRITIONAL INFO PER 1 TBSP
CALORIES: 26
FAT: 1.4 GRAMS
PROTEIN: 1 GRAM
CARBS: 2.5 GRAMS

by Vegan Rica

Ingredients

* 5½ cups vegetable or mushroom broth
* ½-inch ginger, minced
* 2 cloves garlic, minced
* 1 hot green chili, minced
* 3 Tbsp soy sauce
* 1 Tbsp dark soy sauce
* 1 Tbsp vinegar
* ¼ tsp salt
* ⅛ tsp black pepper + dash white pepper
* 1 tsp sugar or maple syrup
* ½ cup sliced carrots
* 1 cup chopped mushrooms
* 1 cup shredded cabbage
* ½–1 cup firm tofu, chopped
* 1 Tbsp cornstarch + ½ cup broth
* 3–4 green onions, chopped
* 3 oz ramen noodles

Directions

1. Bring **5 cups broth** to a boil. Add ginger, garlic, chili, soy sauces, vinegar, salt, peppers, and sugar.
2. Add mushrooms, carrots, and tofu. Boil 2–3 minutes.
3. Add cabbage and white/green portions of onions.
4. Mix cornstarch with **½ cup remaining broth**. Add ramen and cook until almost tender.
5. Stir in cornstarch slurry. Boil briefly until thickened, then remove from heat.
6. Taste and adjust soy sauce or vinegar. Garnish with green onions and pepper. Serve immediately.

Ingredients:

🥦 1 head of cauliflower
🥔 Potatoes
🥬 Spinach
🌿 Fresh coriander
🥣 Smoked tofu
🧅 Onion
🧄 Garlic
🫚 Ginger
🍅 2 tins chopped tomatoes
🧂 Salt
🌿 Cumin
🌼 Turmeric
🍛 Korma spice mix
🌶 Any other Indian spices you love

Simple Salad:

Leafy greens
Tomatoes
Cucumber

Method:

1️⃣ Finely chop the onion, garlic, and ginger. Add them to a non-stick pan with a splash of water and cook until caramelised and fragrant.

2️⃣ Add the cumin, turmeric, korma mix, and any other Indian spices you like. Stir well and cook for a minute.

3️⃣ Add the two tins of chopped tomatoes and mix everything together.

4️⃣ Chop the cauliflower into small pieces and dice the potatoes. Add them to the pan and stir well.

5️⃣ Let everything simmer until the potatoes and cauliflower are completely tender and the sauce has thickened.

6️⃣ Meanwhile, cut the smoked tofu into pieces and crisp it up in the air fryer.

7️⃣ Add the crispy tofu and fresh spinach to the curry and mix until the spinach has wilted.

8️⃣ Serve the curry in half of your bowl and fill the other half with leafy greens, tomatoes, and cucumber.

9️⃣ Finish with fresh coriander and a sprinkle of salt.

A massive, comforting bowl packed with veggies, potatoes, plant protein, and incredible Indian-inspired flavours 🥘💚

Let’s make something grounded in documented Lipan foods.

The Lipan traditionally relied heavily on **buffalo and deer**, but also gathered mesquite, wild onions, cactus fruits, agave/mescal, nuts and other plants. They also planted **corn and squash** along fertile river bottoms when circumstances allowed. ([Lipan Apache Tribe][1])

So for our low-SOS vegan diet, let’s create a **modern vegan interpretation**, rather than claim it is an authentic historical recipe.

**Makes 6 servings**

Ingredients

* 1 medium **sweet onion**, chopped
* 2 cloves **garlic**, minced
* 2 medium **zucchini or yellow summer squash**, sliced
* 2 cups **corn**, fresh or frozen
* 1½ cups **no-salt-added cooked beans** — pinto, black, or tepary beans if you can find them
* 1 (28-ounce) can **no-salt-added crushed or diced tomatoes**
* 1–2 **fresh jalapeños**, minced, or dried chile to taste
* 1 teaspoon **chili powder**
* 1 teaspoon **ground cumin**
* ½ teaspoon **garlic powder**
* ½ teaspoon **smoked paprika**, optional
* 2 cups **water or no-salt-added vegetable broth**
* 1–2 tablespoons **mesquite flour/powder**, preferably food-grade, or sub w/ same amount of masa harina (corn flour)
* 1 tablespoon **fresh or dried wild onion**, if available; otherwise use additional sweet onion
* Freshly ground **black pepper**, to taste
* Juice of **½ lime**, optional
* Fresh **cilantro**, for topping
* **Avocado**, optional

Instructions

1. Put the **onion and garlic** in a large pot with 2–3 tablespoons water. Cook over medium heat for about **5 minutes**, stirring occasionally.
2. Add the **squash, corn, jalapeño, chili powder, cumin, garlic powder and paprika**. Cook for another **3–4 minutes**.
3. Add the **tomatoes, beans and water or broth**.
4. Bring to a boil, then reduce the heat and simmer uncovered for **20 minutes**.
5. Stir in **1 tablespoon mesquite flour**. Simmer another **5 minutes**. The mesquite adds a naturally sweet, earthy flavor and slightly thickens the stew.
6. Taste. Add another tablespoon of mesquite flour if you want more of its flavor, along with additional chile or black pepper.
7. Finish with a squeeze of **lime**, if desired.
8. Serve topped with **cilantro and avocado**.

Why I chose these ingredients

This is where I think the recipe gets particularly interesting. **Corn and squash** are directly consistent with documented Lipan agriculture, while **mesquite, wild onions and chiles** reflect their gathering and seasoning traditions. ([Lipan Apache Tribe][1])

Mesquite is especially appropriate: ripe mesquite pods were an important Southwestern Indigenous food, and the ground pods could be used as a sweet flour. Historical descriptions even mention **mesquite being simmered with winter squash**. ([National Park Service][2])

I would **not** put soy sauce, commercial vegetable bouillon, regular canned beans, regular canned tomatoes, or salt in this one. That keeps it much closer to our **low-SOS** approach.

*************

1. Lipan Apache Tribe — “Early Life”
   Discusses traditional Lipan Apache life, including hunting, gathering, agriculture, and foods.
   Lipan Apache Tribe — Early Life
2. National Park Service — “Ethnobotany of Mesquite Trees”
   Useful specifically for the mesquite portion: Indigenous peoples of the Southwest used mesquite pods as food and processed them into meal/flour.
   National Park Service — Ethnobotany of Mesquite Trees
3. Texas State Historical Association — Lipan Apache Indians
   A good general historical reference for Lipan Apache culture, subsistence, hunting, movement, and adaptation in Texas and the Southwest.
   Texas State Historical Association — Lipan Apache Indians

Important distinction: The Lipan-Inspired Corn, Squash & Mesquite Stew I created is not an authentic traditional Lipan recipe. It is my modern vegan, low-SOS interpretation based on documented ingredients/foodways. I don’t want to present the recipe itself as historically authentic.