Cauliflower Mac and "Cheese" Bake

2 cups (12 oz) frozen cauliflower, rinsed, and drained
1 cup raw cashews
1 tsp salt
1/2 tsp garlic powder
1/2 tsp onion powder
1/8 tsp black pepper
1/2 tsp mustard
1/4 cup nutritional yeast
1 T lemon juice
1/2 cup almond milk plus 2 T
1 box elbow or shell pasta, cooked
1/2 cup cornflake crumbs (to make your own, blend 1 cup cornflakes and few shakes of salt in a blender or food processor)

  • Preheat oven to 375
  • Combine first 10 ingredients in a blender and blend until smooth
  • Mix the cauliflower-cheese sauce with the pasta in a 9x13 pan or a casserole dish
  • Sprinkle the cornflake crumbs on top
  • Bake, uncovered for 20-25 min

Quick and Easy Non-Dairy "Cheese" Sauce

1/2 cup non-dairy milk
1/4 cup raw cashews
1 heaping T nutritional yeast
1 T flour
1/2 tsp salt
garlic powder, to taste
onion powder, to taste
dash of paprika

  • Blend all ingredients in blender until smooth
  • Heat over low flame, and serve over pasta


Healthy Snickers Bars

1/2 cup peanut, sunflower seed, or almond butter
1 cup oats
1 T almond or coconut flour
2 T maple syrup
12 Madjool dates
1/3 cup water
1/4 tsp salt
1/2 tsp vanilla
1 T applesauce
1/3 cup chopped peanuts,walnuts, or pecans
1 cup Chocolate chunks, melted

  • Combine the  nut-butter, oats, flour, and maple syrup and mix well
  • Press down firmly into an 8x8 square pan, and freeze
  • Blend dates, water, salt, vanilla, and applesauce in a blender until very smooth
  • Remove the pan from the freezer and spread the "caramel" layer over the oat layer
  • Sprinkle the chopped nuts over the "caramel" layer and return the pan to the freezer for about 15-30 min
  • Melt the chocolate chips
  • Remove the pan and cut the bars into small squares
  • Place the squares on a baking sheet lined with parchment paper
  • Spread melted chocolate over each square
  • Freeze for another 15-20 minutes, until the chocolate has hardened
  • Store in an airtight container in the freezer

Super Quick and Easy Vegetable Soup

1 onion, diced
3 cloves garlic, minced
1 large zucchini, cubed
2 cups of any frozen veggie mix (peas, corn, green beans, carrots, edamame...)
2 cups vegetable broth
1 T tomato sauce
1 tsp lemon juice
Salt and pepper, to taste
Adobo seasoning (Frontier contains no msg), to taste

  • Saute onions and garlic in vegetable broth with a sprinkle of salt
  • Add remaining ingredients and bring to a boil
  • Simmer with the lid on tightly for 30 minutes
  • NOTE: serves only 2-4, but can easily be doubled, or tripled


Roasted Red Pepper Dip

1 tsp cumin
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp salt
2 T hot water
1/2 cup walnuts
1 cup roasted red peppers
1 T unsweetened ketchup
2 T lemon juice

  • Combine spices and hot water, stirring until smooth
  • Blend remaining ingredients in a blender or food processor
  • For a chunkier version, use the food processor
  • While the blender is running, slowly pour in the spice mix
  • Refrigerate and serve with bread, crackers, chips or veggies


"Peanut" Butter Granola Bars

1/2 cup sunflower seed butter
1/4 cup maple syrup
1/4 cup agave
1 tsp vanilla extract
2 cups old fashion rolled oats
1/2 tsp salt
1/2 tsp cinnamon
1/4 cup mini chocolate chips

  • Preheat oven to 350
  • Mix wet ingredients until smooth
  • Add remaining ingredients and mix well
  • Divide mixture into 2 lightly greased loaf pans
  • Using wet hands press down tight and firmly into pans
  • Bake for 18 minutes, until edges are slightly browned
  • Allow to cool of a bit, and then slice into bars (5 or 6 per pan)


Low-Fat Cream of Broccoli Soup

1 24 oz bag frozen broccoli, defrosted
2 onions, chopped
3 cloves garlic, minced
1 T parsley
2 tsp dill
Salt and pepper, to taste
4 cups vegetable broth
1 cup water
2 medium potatoes, cubed
4 T cashews
2 T flour
1 cup non-dairy milk

  • In a large stock pot, saute onions and garlic in some vegetable broth or water
  • Add parsley, dill, salt, pepper and potatoes
  • Continue to saute for 5 more minutes
  • Using 1/2 the bag at a time, chop the broccoli in a blender or food processor
  • Add the broccoli to the stock pot, along with the vegetable broth and water
  • Bring to a boil, and simmer for 20 minutes until potatoes are very soft
  • Blend cashews, milk, and flour for 1-2 minutes, until very smooth
  • Pour slowly into soup and stir well
  • Continue to heat for another few minutes, stirring constantly.