Super Minestrone Soup



  • 1/4 cup olive oil
  • 1/2 package of Lightlife smart “sausages” (Italian style) or 6-8 meatless meatballs halved
  • 1 large onion, chopped
  • 4-5 cloves of garlic, minced
  • 2 cups frozen mixed vegetables
  • 4 cups vegetable stock
  • 1 1/2 cups filtered water
  • 1 packed cup fresh spinach leaves
  • 2 cans diced fire roasted tomatoes with juice
  • 1/2 teaspoon oregano
  • 1 tsp basil
  • salt, ground black pepper to taste
  • 1/4 nutritional yeast
  • 1 can Cannellini beans (white kidney beans) drained and rinsed
  • 2 cups pasta of choice (I used Rotelle)

In a large pot, saute onion, sliced “sausage” links, and garlic in olive oil for 3 minutes.
Add mixed vegetables, vegetable broth, diced tomatoes, oregano, basil, salt and pepper. Bring to a boil.
Simmer until vegetables are fork-tender.
Add nutritional yeast, beans and pasta. Simmer until pasta is cooked, about 10-15 minutes. Add in spinach leaves, stir until wilted. Remove from heat & serve hot.

S’More Waffles Please

S'More Waffles Please!

We’ve made this recipe a couple of different ways. Once with the crushed graham crackers in the batter and once with the crushed graham crackers as garnish. We recommend using them as garnish. When added to the batter the graham crackers get drowned out. You lose the graham cracker, you lose the s’mores. You lose the s’mores you’re left with a weird waffle with marshmallows and chocolate chips. Don’t be weird.


  • 1 cup whole wheat flour
  • 1/2 tsp salt
  • 2 tsp baking powder
  • 1 tbsp maple syrup
  • 1/4 cup apple sauce
  • 2 tblsp of chocolate chips
  • 4 tbslp of vegan marshmallows
  • 3/4 cup almond (or other non-dairy) milk
  • 1 tsp vanilla extract
  • crushed graham crackers to top and garnish

We find the easiest way to make these is to combine all the dry ingredients first, separately combine the wet ingredients, then combine them together. I know… Total rocket science. They’re waffles. You can add the ingredients however you want. Just mix the ingredients together well and and drop into your waffle maker. This recipe is good for two. Add the crushed graham crackers and syrup and you’re set.

Brown Lentil Spinach Burgers



  • 3/4 cup brown lentils, rinsed with warm water & strained (I used canned)
  • 1 large sweet onion, diced
  • Juice of 1/2 lemon
  • Kosher salt
  • 8 ounces fresh baby spinach
  • 1 Tbsp garlic, minced
  • Freshly ground black pepper
  • 2 teaspoon ground cumin
  • Dash of cayenne
  • 2 whole-wheat slices of bread, toasted and ground into breadcrumbs
  • Olive oil for sautéing onion & spinach


Place lentils in a medium size bowl, mash well with a potato masher. Set aside.

Yields 3-4 filling burgers

Heat the oil in a large nonstick skillet over medium heat. Add the chopped onion, lemon juice and 1/4 teaspoon salt and cook, stirring, until softened, about 6 minutes. Add the spinach, garlic, 1 1/2 teaspoons black pepper and cumin and stir until the spinach is wilted, about 3 minutes.

Add the spinach mixture & breadcrumbs to the lentils and mix thoroughly.

Preheat pan to medium high heat. Add a small amount of oil. Shape mixture into desired size and grill for 3-5 minutes each side.

Oatmeal Chocolate Chunk Cookies


  • 2 tablespoons ground flax + 1/4 cup warm water
  • 3/4 cup nut butter (cashew or almond)
  • 1/2 cup pure maple syrup or agave
  • 5 tablespoons melted coconut oil
  • 2 teaspoons pure vanilla extract
  • 1 cup old-fashioned rolled oats
  • 3/4 cup flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon finely ground sea salt
  • 1/2 cup vegan chocolate chunks (or chips)

1) Preheat your oven to 350* F. Line baking sheet with parchment paper.

2) In a large mixing bowl mix together the flax and water until slightly thickened, about 10 seconds. Let sit for 5 minutes to become gel like consistency.

3) Add in the nut butter, maple syrup or agave, melted coconut oil, and vanilla. Mix thoroughly.

4) Add in all of the dry ingredients except the chocolate chunks. Stir until fully combined. Fold in the chocolate chunks.

5) Using a heaping tablespoon, scoop the dough and roll into 1 inch balls, flatten slightly and place on to parchment paper on baking sheet. Bake for 10-12 minutes.




Always fun to add new twists to old favorites.

  • 1 package taco size Flour tortillas
  • Oil (for brushing on tortillas)
  • 1 package meatless veggie crumbles (various brands are available, I used Boca)
  • 1 tablespoon cumin
  • 1/2 tablespoon chili powder
  • 1 can refried beans
  • 1 can black beans
  • 1 small can corn
  • 1 cup halved grape tomatoes
  • 1 small jalapeño pepper thinly sliced

To garnish:

  • Fresh avocado
  • 1/2 cup salsa

Preheat oven to 475 degrees.
Cook crumbles according to package directions. Season with cumin and chili powder.
Arrange tortillas on two baking sheets; brush both sides with 2 tablespoons oil. Bake for 3 mins each side. Rinse and drain black beans and corn. Carefully, spread each tortilla with refried beans. Add a thin layer of veggie crumbles. Top with black beans, corn, tomatoes, & jalapeño. Bake until golden and crisp, about 10 minutes. Garnish with fresh sliced avocado & salsa.

Chocolate Recovery Bomb

Best Smoothie

September is smoothie month! Well… according to us it is. Vega is doing a Best Smoothie contest this month. Since Kara is a proud Vega Ambassador we figured we’d post our own Vega made smoothie.

The key to making this smoothie is the homemade almond milk. The flavor in the milk is amazing and the texture is nice and thick. Try this post workout, or swap out the Vega Sport protein for the Vega One protein and have yourself an anytime treat.


Homemade Almond Milk

  • 4 cups water
  • 1 cup soaked almonds
  • 1 tablespoon coconut oil
  • 1 teaspoon vanilla extract

Put almonds and water in a high speed blender and blend at various speeds for a minute or so. Strain out pulp using a cheesecloth or strainer. Add strained milk back to blender and add remaining ingredients. Blend. Store in glass container in refrigerator.

Smoothie Ingredients

  • 8-10oz homemade almond milk (see above)
  • 1 scoop chocolate Vega Sport Performance protein
  • 1 tablespoon cacao nibs
  • 1 frozen banana
  • 1 giant tablespoon almond butter
  • desired amount of ice (optional)

Put all ingredients in high speed blender. If you have a VitaMix, use the smoothie setting. If you don’t, enter Vega’s Best Smoothie contest and win one.

Oatmeal Chocolate Chip Pancakes


There are few things in life better then pancakes… So make these and your life will be better.*



  • 2 cups quick oats
  • 2/3 C. flour
  • 2 T. sugar
  • 2 T. ground flax seed
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • 1/8 tsp. salt
  • 1/2 tsp. cinnamon
  • 2 C. almond milk with 2 T. white vinegar (mixed and set aside)
  • 1 T. Lemon juice
  • 2 T. Coconut oil
  • Vegan chocolate chips

Stir the dry ingredients all together to combine.
Add the milk, lemon juice and oil; stir lightly and quickly. Gently fold in chocolate chips.
Heat 1/2 Tbsp coconut oil on a hot griddle or pan and cook pancakes until browned. Top with sliced bananas and syrup.

Chickpea Panko Patties

Chickpea Patties

We love burgers of all kinds. The panko crumbs on this one add a tremendous dimension. We’re certain you’ll love this.

For the patties:

  • 1 can (15 ounces) chickpeas, drained and rinsed
  • 1 small bunch scallions, chopped
  • 2/3 cup Bread crumbs (I used whole grain Ezekiel bread, toasted)
  • 1/3 cup raw cashews
  • 1/2 teaspoon ground cumin
  • 1-2 cloves of garlic, mincedPatties
  • 2 teaspoons minced ginger
  • Coarse salt and ground pepper
  • 1 tablespoon stoneground mustard
  • 1 flax egg
  • 1/3 cup old fashioned oats

To coat the burger:

  • 1/2 cup Panko crumbs

To cook:

  • 2 Tablespoons olive oil


Heat pan to medium high heat. In a medium size mixing bowl mash chickpeas with a fork or potato masher. Slowly add the rest of the ingredients for the patties until well combined. (Not Panko or olive oil.)

Spread Panko onto a shallow dish or pie plate. Form the mixture into 4 patties and generously coat each side with Panko crumbs. Add olive oil to hot pan; cook until browned, about 3 minutes per side. Serve the burgers on Sesame seed rolls with your favorite toppings or on a bed of greens.

Spinach & Avocado Panini with Broccoli Slaw


Panini and Slaw

Panini ingredients

  • 1 avocado halved and thinly sliced
  • 1 large tomato sliced
  • 1/2 red onion, sliced
  • 2 cups lightly packed baby spinach
  • 2 ciabatta rolls, split in half

1. Layer avocado slices, tomatoes, onion, ½ cup spinach & daiya cheese on each roll. Spray panini with cooking spray.
2. Coat skillet or grill pan with cooking spray, and heat over medium heat. Place panini in pan; weight with smaller-diameter saucepan weighted with 1 or 2 cans. Cook 2 minutes, remove weight, flip panini, replace weight, and cook 1½ to 2 minutes more. (Or cook 4 minutes in panini maker.)

Broccoli Slaw


  • 1 bag of Eat Smart Broccoli Slaw
  • 2 celery stalks, cut into ¼” slices
  • ½ english cucumber, diced


  • 3 Tbsp Vegenaise
  • ½ cup olive oil
  • ¼ cup apple cider vinegar
  • 1 Tablespoon celery seeds
  • 2 Tablespoon agave
  • 1½ teaspoon salt
  • 1 teaspoon pepper

In a small bow, combine Vegenaise, olive oil, apple cider, celery seeds, agave, salt and pepper. Set aside.
Empty the bag of Broccoli slaw into a mixing bowl and all the ingredients.
Drizzle the dressing over the vegetables and mix until well coated. Adjust the seasoning with salt and pepper.

Oatmeal Cream Pies

Oatmeal Pies

Inspired by

Yield: 30 sandwich cookies


  • 1 1/2 cup white whole wheat flour
  • 1/2 teaspoon salt
  • 1 teaspoon baking soda
  • 1/2 cup granulated sugar
  • 3/4 cup brown sugar
  • 1 teaspoon of molasses
  • 1/4 cup melted butter or Earth Balance (melted then measured)
  • 2 teaspoons vanilla extract
  • 1 Tablespoon egg replacer plus ¼ cup water or 1 flax egg
  • 1/4 cup unsweetened almond milk
  • 1 1/2 cups instant oats, divided
  • 6 ounces coconut milk yogurt, vanilla


  • Preheat oven to 350°F. Line a baking sheet with parchment paper.
  • Place 1/2 cup of the instant oats into the bowl of a food processor, and process until the oats are ground.
  • Add the ground oats, flour, salt, baking soda, sugar, and the brown sugar plus molasses into the bowl of mix (with stand mixer or by hand). Add in the melted butter or Earth Balance, vanilla extract, egg replacer, and unsweetened almond milk and continue to stir until combined. Scoop out 1/2 cup up the cookie dough into a bowl and set aside. Stir the remaining 1 cup instant oats into the main cookie dough.
  • Using a 1/2 tablespoons measure, scoop the dough into balls and place on the baking sheet two inches apart. Gently press down into cookie shapes. Bake in the oven at 350°F for about 12 minutes. Let cool on wire racks.
  • Meanwhile, add the yogurt into the bowl with the reserved cookie dough and stir until completely combined. Chill until ready to use.

To assemble, spread the frosting mixture onto a cookie and place another cookie on top to form a sandwich, pressing lightly to adhere. Repeat with remaining cookies. These are best served the day they are made because of the frosting, but also can stored in the freezer for a chilled treat.

Pizza Flavored Quinoa with Cashew Mozzarella


It should be noted – shaping this wonderful quinoa dinner into the shape of a pizza slice is purely optional.

With that said… This is a real fun dish. If you’ve had quinoa before you know it takes on the whatever flavors you add to it. So why not make it a pizza flavor! Theres a lot of short cuts you can use for this dish should you cheese. Instead of using tomato sauce and pizza seasonings, you can use a can of pizza sauce. Instead of cashew mozzarella, you can use Daiya. I’ve made this dish Daiya and it’s very good. I chose to try to make a tad bit “cleaner” and use the homemade unprocessed cashew cheese. Either way, we’re certain you and your whole family will enjoy this little dinner treat.

Serves 3-4 depending on appetite size.

  • 1 cup quinoa, rinsedIMG_3859
  • 2 cups water
  • 1 tsp. olive oil
  • 1  chopped summer squash (mushrooms work great in this recipe also)
  • 1 15 oz. can of tomato sauce
  • 1 cup fresh spinach
  • salt and pepper to taste
  • sprinkling of red pepper flakes
  • 1 tablespoon of pizza seasoning (if you don’t have pizza seasoning use a combination of basil, oregano, and a dash of onion powder)
  • 1 cup of cashews, for best results, soak 4-6 hrs
  • 2 tablespoons of lemon juice
  • 1/2 teaspoon dijon mustard
  • 2 tablespoons of nutritional yeast
  • 1/2 cup of water

Follow package instructions to cook quinoa. Most are a 2:1 water to quinoa ratio with a simmer time of 15 minutes. But again, follow your specific package instructions.

Heat olive oil in a medium frying pan. Chop up the summer squash and add to the pan. Sauté until it’s softened.

For the cashew mozzarella combine cashews, lemon juice, dijon mustard, nutritional yeast, and half of the water in a high speed blender of food processor. If needed, slow add the rest of the water and blend until ingredients are smoothie.

Add the cooked quinoa, tomato sauce, pizza seasoning, and about half of the mozzarella cheese to the pan with the sautéed squash in it. Mix well and let simmer until quinoa soaks up the tomato sauce. (if you choose to use Daiya instead of the cashew cheese, add about 1-2 cups now and let it melt into the dish).

Again, shaping quinoa in the shape of pizza slice (as Heather did above) is optional. Otherwise, top with a little extra cashew mozzerella and enjoy.

Thin Mint Fudge

Thin Mints

It’s rare we take a recipe in it’s entirety from another website. This batch of Thin Mint Freezer Fudge caused us to make an exception. After exchanging emails with Brandi of The Vegan 8 she’s allowed us to post this recipe on our page. Please make sure you check out The Vegan 8 when you’re finished here. The website is spectacular.

Heather made these brownies and took the photos. She also ate them all and didn’t share any. She claimed they’d melt in transit (yeah, right).


  • 1/4 cup low fat coconut milk (canned)
  • 1/2 cup cashew butter (or almond butter would work too I bet)
  • 3/4 cup pure maple syrup (agave works too)
  • 2 teaspoons vanilla extract
  • 1/4 teaspoon mint extract
  • 1/2 cup raw cacao powder
  • 1/8 teaspoon fine sea salt
  • 1/4 cup + 2 tablespoons liquid melted coconut butter
  • 1/4 cup chopped nuts of choice (I used chopped almonds)



  1. Make sure all of your ingredients are at room temperature before beginning, so that the coconut butter does not cease up when added to the other ingredients. Line a 9X5 loaf pan with parchment paper hanging over the sides.
  2. Add the coconut milk, almond butter, syrup and both extracts to a medium bowl and stir very well. Be very careful when measuring the mint extract, as too much can easily turn this from tasting minty, to tasting like toothpaste!
  3. Next stir in the cacao powder and salt really well.
  4. Melt the coconut butter to a complete liquid and then measure out 1/4 cup + 2 tablespoons and add to the remaining ingredients. Mix really well. Add chopped nuts and stir well.
  5. Pour into prepared pan and spread out evenly. Garnish with fresh mint if desired.
  6. Freeze for 4-8 hours, preferably overnight to be completely solid. It will be perfect and fudgey immediately upon removal of the freezer, no need to wait for it to thaw! Slice into bars and keep stored in a ziplock bag or foil. They will soften quickly upon removal, so don’t leave them out too long.

Thin Mint Fudge

Yellow Squash & Black Bean Double Decker Tacos


  • 1/2 a can of black beans, rinsed and drained
  • 1/2 can refried black beans (I used Amy’s organic)
  • 1 small-medium summer squash, diced
  • 1/2 medium white onion, diced
  • 1-2 Tbsp fresh cilantro
  • 4 cups fresh spinach, washed and dried
  • 1 large fresh tomato, diced
  • Hard Corn tortillas
  • Soft Flour tortillas
  • Dash of cayenne pepper
  • Pinch of cumin
  • Dash of chili powder
  • 1 Tsp coconut oil
  • Salt & pepper to taste
  • Salsa to top

Wash & Dice vegetables. Sauté squash, and onion with the oil. Once browned add black beans. Add some salt & pepper, and your spices. Stir in the whole black beans. Heat refried black beans. Heat tortillas until warm. Apply a thin layer of refried black beans to soft flour tortilla, place hard corn tortilla inside soft tortilla. Layer spinach, tomatoes, black bean & squash mixture. Drizzle with salsa.

Yields 4 loaded double decker tacos

Smokey Black Bean Enchiladas


Roasted Red Pepper Cashew Cream


  • 1 1/2 cups raw cashews, soaked in water for 30 minutes and drained
  • 1 roasted red bell from a jar is fine
  • 3/4 cup water
  • 1 tbsp minced garlic
  • 1/4 cup minced red onion
  • 1 tablespoon lemon juice
  • 1 teaspoon salt to taste

Add all of the ingredients in a high powered blender or food processor and blend on high until smooth.

Smoky Black Beans

  • 1 (15-ounce) can black beans
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1/4 cup water
  • 1/2 teaspoon coriander
  • 1/2 teaspoon cumin
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon kosher salt


  • 1 1/2 tablespoons olive oil
  • 1/2 cup chopped red onion
  • 1 1/2 cups chopped zucchini
  • 1/2 cup fresh or frozen corn kernels
  • 1 batch Smoky Black Beans (see above)
  • 10 taco-sized white corn tortillas
  • 2 cups salsa verde (I used green chili taco sauce)
  • 1 batch roasted red pepper cashew cream
  • 1/2 cup chopped fresh cilantro
  • 1 small can of sliced black olives


Smoky Black Beans

Place all of the ingredients into a medium saucepan (including the liquid from the beans) and simmer on low heat for 5-8 minutes, until warmed through. Drain the beans (don’t rinse them though!) and set aside.


Heat the olive oil in a large, heavy-bottomed skillet over medium-high heat. Sauté the onion for about 2 minutes, until slightly softened. Add the zucchini and corn to the skillet and continue to cook for an additional 5 minutes until the veggies are easily pierced with a fork. Add the drained black beans to the skillet, stir to combine, and remove from the heat. Allow the black bean mixture to cool slightly before trying to roll the enchiladas.

Preheat the oven to 375°F and generously grease the bottom of a baking dish with olive oil. (I used 2 small baking dishes, but a 9 x 9 sized baking dish should work fine.) Pour a 1/2 cup of salsa verde into the bottom of the baking dish and spread it around to coat the entire bottom of the dish and set aside.

*TIP: place stack of tortillas on a microwaveable plate. Cover with a damp papertowel and heat for 30

Seconds. This makes it easier to roll the enchiladas.

Divide the black bean and veggie mixture into each tortilla (about 1/4 cup of filling for each enchilada) and place seam side down in the baking dish. Continue with the rest of the filling until all of the tortillas are rolled and lined up snuggly in the pan. Top with the remaining 1 1/2 cups of salsa verde, making sure to cover all of the enchiladas. Bake for 20-25 minutes, until warmed through. Remove from the oven and allow the enchiladas to cool on the counter for 10 minutes.

Pour the cashew cream liberally over the top of the enchiladas until they are completely smothered, then garnish with the cilantro and sliced black olives.



Sweet Potato Lasagna

Sweet Potato Lasagna

By Heather Millbach

A fantastic recipe based off one we found in the Engine 2 diet. Only a few modifications to fit our tastes. I actually prepared this dish a day in advance so after a long day of work I could just throw it in the oven. I hope you enjoy it as much as we did.

  • 1 onion, chopped
  • 2 tbsp minced garlic
  • 8 ounces mushrooms, sliced
  • 2 carrots, chopped
  • 2 bell peppers, seeded and chopped
  • 1 can corn, rinsed and drained
  • ½ teaspoon cayenne pepper
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • 1 teaspoon rosemary
  • 2 jars pasta sauce
  • 2 boxes whole grain lasagna noodles
  • 1 package silken firm tofu
  • 16 ounces frozen spinach, thawed and drained
  • 2 sweet potatoes, cooked and mashed
  • 4 medium tomatoes, sliced thin
  • 1 cup daiya mozzarella shreds

Pre-heat oven to 400 degrees.

Sauté the onion and garlic on high heat for 3 minutes in a wok or nonstick pan.

Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid.

Remove them to a large bowl with a slotted spoon.

Reserve the mushroom liquid in the pan.

Sauté the broccoli and carrots for 5 minutes and add to the mushroom bowl.

Sauté the peppers and corn until just beginning to soften. Add them to the vegetable bowl.

Drain the silken tofu by wrapping in paper towels. Break it up directly in the towel and mix into the vegetable bowl.

Add spices to the vegetable bowl and combine.

To assemble the vegetable lasagna :

Cover the bottom of a 9-by-13-inch casserole with a layer of sauce.

Add a layer of noodles.

Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy.

Spread the vegetable mixture over the sauced noodles.

Cover with a layer of noodles and another dressing of sauce.

Add the spinach to the second layer of sauced noodles.

Cover the spinach with the mashed sweet potatoes.

Add another layer of sauce, the final layer of noodles, and a last topping of sauce. Cover the lasagna with thinly sliced tomatoes.

Cover with foil and bake in the oven for 45 minutes.

Remove the foil, sprinkle with daiya, and return to the oven for 15 minutes. Let lasagna sit for 15 minutes before serving.

Perhaps the Perfect Pancake

Perfect Pancake

By Heather Millbach and Damien Barling

Heather (a very skilled massage therapist) was spending the weekend in DC working on Kara during a tough stretch of  4 games in 8 days. 2 games and 2 wins in we were watching a movie on Saturday afternoon…

Damien – “So what do you guys want to do for dinner?”

Kara – “I want pancakes!”

Heather – “YES! Let’s make pancakes. I think I have the perfect recipe. Breakfast for dinner.”

Yep. She sure did. And here it is. Perfect for breakfast or a Saturday night dinner!!

  • 1 cup organic unbleached all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 3/4 cups homemade almond milk (store bought almond milk is fine as is any other non-dairy milk)
  • 2 tablespoons white vinegar
  • 1/2 teaspoon pink salt
  • 1 egg replacer egg (flax egg works perfect – 1tblsp ground flax + 3 tblsp water)
  • 2 tablespoons of soft or melted organic coconut oil
  • 2 tablespoons of coconut sugar or raw sugar
  • 3 cups of mixed fresh mixed berries (optional)
  • non dairy whipped cream (optional)

Combine non-dairy milk with vinegar in a medium bowl and set aside. Prepare the egg replacer (flax egg) and set aside. Combine all dry ingredients: flour, sugar, baking powder, baking soda and salt in a large mixing bowl. Whisk the egg replacer and melted coconut oil into the milk and vinegar.

Add the dry mixture into the wet ingredients and whisk until lumps are gone.

Scoop about 1/4 cup measurements on a lightly greased griddle.

Cook for 2 – 4 minutes on each side – until golden brown.

Top with fruit and whipped cream and enjoy! These are AWWWEEE-SOME!

Post-Workout Recovery: Chocolate Chip Shake


Your body has specific nutritional needs before, during and after training. Not only does this smoothie taste like a chocolate chip shake (yum!), it will leave you feeling refueled after your workout thanks to the serving of Vega Performance Protein and leafy greens. You’ll also get a boost of nutrients from the cacao nibs — magnesium, fiber, and antioxidants!


  • 1 Tablespoon cashew butter
  • 3 generous handfuls baby spinach
  • Unsweetened Almond milk to desired consistency (usually 8-12oz)
  • 2 Tablespoons cacao nibs


Add all ingredients to blender with ice. Blend until smooth!

Did you know?

When you eat is just as important as what you eat. Check out Vega Team’s for training and nutrition tips on how to fuel your better this summer!

How do you fuel your better?

Recipe Credit: Vega

Raw Strawberry Tart

Strawberry Tart


Fun little dessert, just in time for Summer.


  • 1 cup raw pecans
  • 3/4 cup raw walnuts
  • 1 cup pitted dates (pack the cup. You need lots of them)
  • ¼ tsp sea salt


  • 3 cups fresh strawberries
  • 3/4 cup raw cashews
  • 3-4 tbsp pure maple syrup
  • 1 tsp freshly squeezed lemon juice
  • Pinch or two of sea salt
  • 1 tsp lemon zest (stir in after pureeing)
  • Extra strawberries for garnishing, optional

Place all the crust ingredients in a food processor and pulse briefly until crumbly and the mixture will hold together when pressed with your fingers. Transfer the ingredients to a greased pie sheet (grease with coconut oil) or make smaller treats by transferring to paper lined cupcake tray. If using the cupcake tray pack the crust in nice and tight into each cupcake holder.

Place all filling ingredients in your blender or food processor. Blend until moderately smooth. If you want more of a cheesecake filling, blend until very smooth. Poor on top of crust and place in refrigerator for a few hours to firm up. If you need it sooner, place in the freezer for about 20 minutes. Garnish with more fresh strawberries.

Harvest Moon Pies with Pumpkin Pie Filling By: Heather Millbach


Harvest Moon Pies with Pumpkin Pie Filling
-Heather Millbach
These are the perfect Fall treat! The pumpkin pie frosting adds a layer of decadence to the sweet & spicy flavor of the molasses & ginger cookies. Moist, soft and chewy these vegan cookies are a stand out with healthy ingredients like molasses and flax seed. These will be making an appearance at my Niece’s fall rehearsal dinner and Thanksgiving this season…if I can stop the kids to stop eating them as I finish them! ;)

  • 2 cups whole wheat flour
  • 1/2 cup coconut sugar (I think a stevia baking blend would work here too)
  • 1 flax egg (1 tbsp ground flax seed with 3 tbsp warm water)
  • 1/2 Tbsp ground ginger
  • 1 1/4 cup water
  • 1/3 cup molasses
  • 1/2 cup of earth balance vegan butter sticks, softened
  • 1 tsp salt
  • 1/2 tsp cinnamon
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 1/2 tsp vanilla extract


Preheat the oven to 375 degrees. Line cookie sheets with parchment paper.

In a large mixing bowl, combine the dry ingredients: flour, sugar, ginger powder, cinnamon, salt, baking soda/powder. Mix well.

Stir in the melted earth balance, molasses, vanilla extract, ginger and water. Keep stirring until dough forms. If it seems to dry, add one tablespoon of water at a time until it becomes a doughy, not sticky.

Form into 1 inch balls and bake for 8 mins. Do not over-bake! The dark color of the molasses can be deceiving, 8 mins should get you chewy not crunchy.
While cookies are cooling prepare frosting using recipe below.

Pumpkin pie frosting

  • 1 cup Earth Balance Vegan Butter Sticks
  • 1/2 cup canned pumpkin
  • 2 1/2 cups powdered sugar
  • 1 1/2 Tbsp pumpkin pie spice
  • 1 Tbsp almond extract

In a large bowl, whip butter until fluffy using an electric mixer. Slowly, add remaining ingredients. Blend for 5-6 minutes on medium-high speed until all ingredients are incorporated & frosting is light and fluffy. Spoon into large ziplock bag, seal closed and snip the comer. Frost underside of one cookie and sandwich with another cookie similar in size and shape.

Turtle Snacks

Kids love to play with everything… including their food!

Here’s a little snack that we came up that is fun and so healthy!

You need:

  • Pitted Dates
  • Almond Butter
  • Plastic Bag or Pastry Bag with tip
  • Raw Almonds

Time to play:

Take the plastic bag and fill it with a few tablespoons of nut butter. Cut the tip off the corner of the bag and set aside. Take one almond and stuff it into one of the openings in the date. Fill with nut butter and you are ready to go!

These go quickly in my house when the craving hits, I can hardly keep up! I made these during nap time and had a little pond of turtles waiting for the rested snackers when they woke up. Have fun! :)

Raw Banana Pancakes

Raw Banana Pancakes

This is a delicious raw version of a breakfast favorite. Minus the dehydration time, its very quick to prepare. My advice, make them the night before and warm in the morning. Top with berries, nut butter, and raw agave or maple syrup.

  • 1 large banana
  • 1/4 cup raw buckwheat flour (make this by grinding up dehydrated buckwheat groats, OR use a store-bought buckwheat flour)
  • 2 tbsp ground flaxseeds
  • 1/4 cup almond milk
  • 1 tblsp cacao (optional)

Mix all ingredients in your blender or food processor.

Pour in 1/4 cup spoonfuls onto a Teflex lined dehydrator tray. You should get about 5 pancakes. Dehydrate at 115 degrees for about 2 and a half hours. Flip the pancakes (use a spatula or inverted spatula) and dehydrate for another two and a half. Do not dehydrate too long. This recipe can easily be doubled to suit those with bigger appetites. Enjoy.

Raw Blueberry Chessecake

Raw Blueberry Cheesecake



Ok, so I realize the picture doesn’t scream, “Look at me I’m delicious!!!” But I promise you, these raw mini cheesecakes are amazing. Absolutely delicious. If you prefer, instead of separating them into cupcake liners, you can make this as a full-sized cheesecake using a regular cake pan.


  • 1/2 cup pecans
  • 1/2 cup macadamia nuts
  • 2 tablespoons organic raw agave nectar
  • 1 tablespoon organic coconut oil
  • 1/2 teaspoon organic vanilla extract
  • 1/4 teaspoon pink himalayan salt


  • 1/2 cup organic raw cashews
  • 3 tablespoons organic lemon juice (fresh squeezed)
  • 2 tablespoons organic raw agave nectar
  • 3 tablespoons organic coconut oil
  • 1/4 teaspoon organic vanilla extract
  • 1/8 teaspoon pink himalayan salt


  • 1/2 cup organic blueberries (frozen)
  • 1/4 cup organic raw agave nectar
  • 1/4 cup organic coconut oil

Put all ingredients for the crust into a food processor and process until well combined and crumbly. Divide the crust mixture into the cheesecake pan and press down firmly.

Put all ingredient for the filling into a food processor and process until well combined and smooth. Divide the filling mixture and pour into the cheesecake pan on top of the crust mixture.
Put all ingredients for the topping into a food processor and process until well combined and in a coarse crumble texture. Divide the filling mixture and spread on top of the cheesecakes.
Put in freezer for approximately 15 – 30 minutes or until hardened. Keep in refrigerator or freezer until served because they will become very soft at room temperature.

Chickpea & Asparagus Casserole

Chickpea and Asparagus


An amazing recipe I adapted from

I think anything topped with shredded potatoes is pretty much a sure-thing but the heart of this casserole is really the surprising blend of asparagus and chickpeas. ahhhmazing,


  • 1 medium onion, diced
  • 1 rib celery, diced
  • 12 ounces sliced mushrooms
  • 3 cloves garlic, minced
  • 12 ounces asparagus, ends trimmed and stalks cut into 1-inch pieces
  • 2 tablespoons vegetable broth or “no-chicken” broth
  • 2 tablespoons flour
  • 1 cup vegetable broth or “no-chicken” broth
  • 3/4 cup unsweetened non-dairy milk (I used almond milk)
  • salt and freshly ground black pepper to taste
  • 1 1/2 tablespoon nutritional yeast
  • 1/2 teaspoon dried thyme leaves
  • 1 teaspoon dried basil
  • 1 15-ounce can chickpeas, rinsed and drained
  • 2-3 cups frozen hash brown potatoes (or 5-8 ounces raw potato, shredded)
  • 1/3 cup daiya cheese shreds or non-dairy cheese
  • smoked paprika, for garnish


  1. Preheat oven to 400F. Lightly oil or spray a 2-3 quart casserole dish.
  2. Heat a non-stick pan over medium-high heat. Give it a quick spray of oil, if desired, and add the onions. Cook until onions soften, 2-3 minutes. Add the celery, mushrooms, and garlic and cook for 2-3 more minutes, until mushrooms exude their juices. Add the asparagus and two tablespoons of vegetable broth, cover pan, and cook for another 2-3 minutes, until asparagus is bright green and beginning to become tender.
  3. Whisk the flour into the cup of vegetable broth. Add it, the milk, nutritional yeast, thyme, and basil and heat until bubbly. Add the chickpeas and salt and pepper to taste. Turn heat to low, and simmer for 5 minutes. Pour into prepared casserole dish and top with an even layer of potatoes. Sprinkle potatoes with daiya, salt, if desired, and smoked paprika.
  4. Bake until casserole is bubbly and top is lightly browned, 25-45 minutes (frozen potatoes will take longer than fresh). If top does not completely brown, place it under the broiler for a few seconds.

Power Muffins (with vega vanilla chai)

Vega Vanilla Chai Crumb Cake

By: Heather Millbach

This was one of those recipes that I cannot wait to make again! My goal was to make a muffin to grab in the morning that would work for before or after a workout and be packed with nutritional goodness. Our delicious Vega Vanilla Chai protein powder was the perfect compliment to these. This recipe makes 18-24 muffins depending on how big you make them. That may seem like a lot but for us, it wasn’t enough…the kids thanked me for the “cupcakes”. Make these people. Today!


Muffin Batter:

  • 1 cup Vega Protein Powder (vanilla chai)
  • 3 cups whole wheat pastry flour (or all-purpose flour)
  • 2 teaspoon non-aluminum baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon cinnamon
  • 1/4 tsp nutmeg
  • ½ teaspoon salt
  • 1 15 oz can of organic pumpkin puree
  • 1 1/3 cup sweetener (stevia, brown sugar or coconut palm sugar)
  • 4 Tablespoons maple syrup
  • 1 teaspoon vanilla
  • 2 Tablespoon coconut oil, melted
  • 1/2 cup unsweetened apple sauce
  • 2 flax egg (2 Tablespoon ground flaxseed + 6 Tablespoons water)

Crumb Topping:

  • 1 cup oats (regular, not quick)
  • 1/4 cup brown sugar (firmly packed)
  • 3 tbsps all-purpose flour
  • 1/4 tsp ground cinnamon
  • 1 dash salt
  • 1/2 cup chopped pecans or walnuts
  • drops of water until
Preheat the oven to 350°F . Prepare muffin pan with liners.
Combine flour, protein powder, baking soda and baking powder in a bowl.
In another bowl whisk together pumpkin puree, coconut oil, flax eggs, spices, sugar, and salt until smooth, then whisk in flour mixture until just combined.
Mix all crumb topping ingredients together except water to form crumbly mixture. Add 1-3 drops of water until mixture blends together and is not too dry nor too watery, should still be crumbly.
Divide batter into muffin cups. Then sprinkle with crumb topping.
Bake about 25-30 mins. Cool for 5-10 mins and enjoy!

Vegan Alfredo

Vegan Alfredo


This is a terrific alfredo sauce. Seriously. Don’t think of this as a vegan alfredo recipe, just think of it as a cleaner, healthier, pasta dish. The flavor is spectacular. Enjoy.


  • 1lb linguine
  • 1 can coconut milk (full fat)
  • 1/2 cup raw cashews
  • 2 tablespoons nutritional yeast flakes
  • 1 1/2 teaspoon salt
  • 1 tablespoon lemon juice
  • 1/2 cup water
  • 1 tablespoon olive oil
  • 1 fresh tomato (chopped)
  • 1/2 red bell pepper (chopped)
  • 1/2 medium red onion (chopped)
  • 1 clove fresh garlic (minced)
  • 5 fresh basil leaves (torn)
  • 2-3 cups of torn spinach

Cook linguine according to package directions.

While cooking, blend coconut milk, cashews, nutritional yeast, lemon juice, salt, and water. Medium to high speed blender will work perfectly.

Heat olive oil and add chopped vegetables and garlic. Sauté until onions are soft. Add coconut milk sauce from blender and heat until “alfredo” thickens.

Drain and rinse linguine. Poor alfredo on top and enjoy.


Raw Chocolate Glazed Donuts

Raw Chocolate Glazed Donut

This is a pretty cool recipe I modified from something I found on Fragrant Vanilla Cake’s fantastic website. The dehydration time has to be perfect. Too littler and the texture is too mushy, too long and the donut becomes hard. Check frequently. You’ll love these.


  • 3 cups almond meal
  • 2 1/2 cups dried shredded unsweetened coconut
  • 1/2 tsp sea salt
  • 1/4 cup plus 2 Tbsp agave nectar
  • 2 tsp pure vanilla extract

Raw Chocolate Glaze:

  • 1/2 cup melted coconut oil
  • 1/2 cup raw cacao powder
  • a pinch sea salt
  • 1/4 cup agave nectar

To make the doughnuts, combine all ingredients and process until smooth.  Shape into 16 balls, and then shape into doughnuts and place on a dehydrator sheet.  Dry for about 7-8 hours.  To make the glaze, whisk all ingredients until smooth.  Let sit a little while to thicken.  Place the doughnuts on a drying rack.  Drizzle the glaze over the doughnuts, then place them on a foil lined sheet pan.  Place in the freezer to harden for a few minutes.  Remove from freezer, and eat up.

Spicy White Bean and Kale Soup

White Bean and Kale Stew

This soup came about when I opened the fridge and nothing but a package of vegan sausage and a big, beautiful bunch of kale were staring back at me. Add in a couple cans of spicy diced tomatoes, a can of creamy white beans and you have a deliciously dreamy bowl of  goodness! Everything happens for a reason people…this soup is an answer to ‘whats for dinner?’ tonight.  Enjoy! -Heather Millbach  ‘

  • 2 tablespoons olive oil
  • 1 large diced yellow onion
  • 2 cloves garlic, minced
  • 1 package vegan sausage, sliced. I used Italian style links like these.
  • Dash of crushed red pepper
  • 2 stalks finely diced celery
  • 2 large diced carrots
  • 1 bunch kale, chopped, about 8 to 10 cups chopped
  • 4 cups organic vegetable stock
  • 2 can (14.5 ounces) spicy diced tomatoes, undrained (I used these)
  • 1 can (15 ounces) white beans, such as Great Northern, drained and rinsed
  • 1/2 teaspoon salt, or to taste
  • 1/4 teaspoon ground black pepper

Use just one pot! Grab your dutch oven or soup pot and heat over medium heat on stove top. Add olive olive oil and onion. Cook until onion is translucent in color. Then, add garlic. If needed add in a little bit more oil and sliced vegan sausage.  While sausage is cooking sprinkle with a dash of crushed red pepper. How much you use is up to your taste! I sprinkle lightly once then again when sausage is nearly cooked.  Once sausage has achieved a cooked, browned texture toss in celery, carrots, and kale. Cook for 5-7 minutes before adding in vegetable stock, diced tomatoes, and beans. Season with desired amount of salt and black pepper. Turn heat up and bring to a boil. Stir and lower heat bringing soup to a simmer for 15-20 minutes. Serve with a big slice of crusty bread.

Coconut Chia Fruit Salad

Chia Fruit Salad

-Heather Millbach

This is just what you were looking for…You have heard that Chia seeds were something you should put into your diet. Dr. Oz says,”They just may be one of the healthiest things around.”  Nutritionists call them the Muhammad Ali of Nutrition. Yet, you were left hungry for more info…what the heck ARE they? Why? How?

Here is a quick run down of what, why and how…eat up!

Chia seed is a whole, raw food great for vegans, vegetarians and carnivores alike that has served as a super-food for the Mayans and Aztecs as far back as 3500 B.C.  Chia seed is a high quality protein source, which makes it perfect to add to a daily protein shake like or to help amp up any vegan diet. They can be eaten raw. (They have a nice “nutty” flavor.) They can be soaked in fruit juice (in Mexico, they call this “chia fresca”). They’re perfect in oatmeal and puddings. They make an ideal addition to baked goods including breads, cakes and biscuits.

  1. Help weight loss. Chia seeds are popular for weight loss. They reduce food cravings by preventing some of the food that you eat from getting absorbed into your system. This blockage of calorie absorption makes them a great diet helper.
  2. Feel fuller faster: They can also help your diet by making you feel full. This is because they absorb 10 times their weight in water, forming a bulky gel.
  3. Hydration for athletes: They are also great for athletes because the “chia gel” can hydrate the body.
  4. Reduce your blood pressure: There’s evidence to suggest they can reduce blood pressure

Are you convinced yet? Really… what’s not to love?? Here is a quick and easy way to enjoy your daily dose of chia.

Coconut Chia Fruit Salad

  • 1 Apple, chopped
  • 1 Orange, chopped
  • 1/4 C Blueberries
  • 1/2 C flaked coconut (unsweetened)


  • 3 T Coconut nectar or agave
  • Juice from 1 lemon
  • 2 T Chia

Place all fruit in a bowl. In a smaller bowl whisk together dressing ingredients and pour over fruit.

Based on this recipe at Rawmazing.

Crunchy Granola Bars

Oatmeal Granola Bars

Crunchy and satisfying. These bars made there way into lunch boxes for little hands and jacket pockets for big hands. Snacking is where it’s at with these easy treats. -Heather Millbach

based on Peas and Thank You Park Bars

  • 1 c. almonds, chopped
  • 1 c. rolled oats
  • 1 cup unsweetened shredded coconut
  • 1 1/2 c. brown rice crisps cereal
  • 1 t. salt
  • 1/3 c. dried unsweetened cranberries, chopped
  • 1/3 c. honey or brown rice syrup
  • 1/4 c. maple syrup
  • 1/2 c. almond butter
  • 1 t. vanilla extract

Preheat oven to 350 degrees. Spread almonds and coconut on a baking sheet and toast for 7-10 minutes, stirring at least once to ensure even browning.

Meanwhile, in a large mixing bowl, combine oats, cereal, salt and dried cranberries.  Add toasted nut mixture.

In a small saucepan, combine honey or brown rice syrup, maple syrup and almond butter.  Heat over medium to medium high heat until mixture has thickened and come to a low boil.  Remove from heat and stir in vanilla extract.  Pour over cereal and nut mixture and stir until evenly coated.

Line an 8×8 pan with parchment paper and press cereal mixture firmly into pan.  Bake, if desired, for 20-25 minutes, until bars are set and browned.  Let bars cool completely and then transfer to the refrigerator for at least an hour before cutting.  Keep bars refrigerated until eating.

Baked Vegan Zucchini Fries


-Heather Millbach

Baked Vegan Zucchini Fries


  • 2 cups plain almond or soy milk
  • 3 tablespoons dijon mustard
  • 2 cups Panko breadcrumbs
  • 1/2 tsp Kosher salt
  • 1/4 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/4 tsp cayenne pepper
  • 1/4 cup whole wheat flour
  • 1 lb zucchini, cut into 4-5-inch long sticks, about 1/2-inch wide
  • Marinara sauce for serving


  1. Preheat the oven to 425 degrees F.  Line a 12×18-inch baking sheet with parchment paper.
  2. Whisk the almond or soy milk and mustard together until combined in a shallow pie dish or bowl.  In another shallow pie dish or bowl (glass baking dishes work great too), stir the breadcrumbs, salt, pepper, garlic powder, and cayenne pepper together until well-blended.  Set both dishes aside.
  3. Place the flour in a large zipper bag (gallon-size works best) and toss in all of the zucchini sticks.  Seal the bag well and shake up the zucchini until all of the sticks are coated with flour.
  4. Taking a few sticks at a time, roll them around in the milk-mustard mixture then coat them in the breadcrumbs, lightly patting the breadcrumbs onto the zucchini if needed.  Try to not to handle the zucchini too much at this point or the breading with fall off.  Carefully transfer the sticks to the baking sheet, spacing them about 1/2-inch apart.  You’ll be able to fit the entire pound of zucchini on a 12×18-inch baking sheet, so push them close together if needed.  Repeat with remaining zucchini sticks.
  5. Bake for 18-22 minutes until golden brown and delicious-looking.  Serve with ranch dressing or marinara sauce.
  6. The best way would be to reheat leftovers would be to pop them in a 375 degree oven for 5-7 minutes until they are heated through.

(loosely based on this recipe from Smells Like Home)

Lasagna Soup

Lasagna Soup


Lasagna in a slurpy bowl of deliciousness topped with gooey cheese shreds? Oh…yes, please. Here it is, my veganized version of Bobby Deens Light Lasagna Soup.

-Heather Millbach


  • 2 teaspoons olive oil
  • 1 package vegan sausage, I use this.
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 (32-ounce) containerorganic vegetable stock
  • 1 (15-ounce) can tomato sauce
  • 1 (14 1/2-ounce) can petite diced tomatoes
  • 1/2 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 4 ounces broken whole-wheat lasagna noodles (about 4 noodles)
  • 1/2 cup chopped fresh basil
  • 3 tablespoons nutrional yeast
  • 1 cup daiya mozzarella cheese shreds


Heat the oil over medium-high heat in a large nonstick saucepot or Dutch oven. Add the sausage, onion, bell pepper, and garlic. Cook over medium-high heat, stirring occasionally, until the sausage is crumbled and browned, 8 – 10 minutes.

Add the broth, tomato sauce, diced tomatoes, salt, and crushed red pepper. Bring to a boil. Reduce the heat and simmer, stirring occasionally, until the flavors are blended, about 20 minutes. Add the noodles; bring to a boil. Reduce the heat and simmer, uncovered, stirring occasionally, until the soup thickens slightly and the noodles are tender, 10 – 12 minutes. Remove from the heat; stir in mozzarella, basil, and the nutrional yeast. Top with a small bit of daiya and serve. YUMMY!

Chickpea Crab Cake Sandwich

Chickpea Sandwich

This is one of my go-to’s. It’s super delicious, very easy, full of flavor, and travels well. I pack this sandwich on every long flight we take. Absolutely love it. You will too.

  • 1 can of  chickpeas (rinsed and drained)
  • 2 tablespoons vegan mayonaise
  • 1/2 tablespoon dijon mustard
  • 1/4 teaspoon Old Bay Seafood seasoning
  • 2 teaspoons lemon juice
  • 1 teaspoon soy sauce
  • 1 rib celery, minced
  • 1/2 teaspoon salt, or to taste
  • 1 teaspoon fresh thyme leaves (or 1/4 tsp dried)
  • 1 tablespoon minced fresh parsley
  • 1/4 teaspoon paprika
  • black pepper

Smash chickpeas with a fork, potato smasher, or spoon. I like to pulse them in the food processor a few times then transfer them to a mixing bowl. (Don’t pulse too long. Just enough to shred the chickpeas up a little bit.)

Add all remaining ingredients and mix well.

This is a fantastic sandwich and spreads well on bread or bagels. It also makes a delicious salad topping. Enjoy.

Sweet Potato Enchilada Casserole

Kale and Sweet Potato

I modified a recipe I found on That Was Vegan. This is really good and FULL of flavor. Be careful with the chipotles. The adobe sauce adds a wonderful flavor to this recipe but the chipotles can add some serious fire.

  • 1 bunch of kale, washed, destemmed and torn
  • 1 teaspoon powdered garlic
  • 3 medium sweet potatoes (about 2.5 cups smashed)
  • 2-3 chipotles in adobo sauce, plus about 1 Tablespoon of the sauce, diced
  • 15 oz can black beans, drained and rinsed
  • 1 cup sweet corn kernels, thawed or drained
  • 1 packet of enchilada seasoning
  • Juice and zest of 2 limes
  • Sea salt
  • 12-14 taco or fajita sized sprouted grain tortillas, all sliced in half
  • your favorite salsa
  • Daiya mozzarella for topping


  1. Water sautee the kale with the powdered garlic until tender, then set aside.
  2. Peel and chop the sweet potatoes, then boil until tender.
  3. In a large bowl, combine the beans, rotel, corn and taco sauce, mixing well.
  4. When the potatoes are cooked, mash them and add lime juice, sea salt, chipotle peppers and adobo sauce and set aside.
  5. Drizzle the bottom of a 9×13 casserole or baking dish with 2-3 T taco sauce, making sure the entire bottom is covered. Arrange tortilla halves across the bottom.
  6. Cover the tortillas with half of the sweet potato mixture, gently spreading to get maximum coverage. Next, add a layer of the kale followed by a layer of the bean/corn mix (half of what you have), followed by another layer of tortillas.
  7. Repeat once, ending with a layer of tortillas (this makes 3 layers of tortillas, 2 of everything else), then cover with salsa and cheese.
  8. Cover with foil and bake at 350 for 20 minutes, remove foil and bake for another 5-8 until the  cheese is fully melted.


Butternut Squash with Sweet Creamy Almond Dressing

Butternut Squash

I think a spiraled sweet potato would go just as good here as a spiraled butternut squash (which can be difficult to spiral slice). This recipe idea was actually came to life from an almond milk recipe (the dressing). This is a fantastic dinner full of healthy fats, proteins, and the ever powerful…kale! Try it. Let us know what you think.

  • 1 medium butter nut squash
  • Blueberries and Sliced strawberries
  • Chopped Kale

Almond Butter Dressing

  • 1/2 cup almond butter
  • 3/4 cup purified water
  • juice of 1 lemon
  • 1 tablespoon agave or maple syrup
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground nutmeg

Peel and seed the butternut squash. Using a spiral slicer, cut it into spaghetti noodles. In a bowl, combine it with blueberries, sliced strawberries, and kale. In a blender, combine all of the dressing ingredients until smooth. Add to spaghetti, toss to coat and serve.

Super Healthy Cacao Pancakes

Cacao Pancakes

This recipe is fantastic. Absolutely incredible. These superfood stacks are loaded with energy. So much in fact these were a part of our pre-race breakfast when we ran the Rock N Roll Marathon in D.C.


  • 2/3 cup whole grain spelt flour
  • 8 tsp cacao powder
  • 2 tblsp chia seeds
  • (Vegan chocolate chips, if desired)


  • 1.5 cup soy milk or almond milk
  • 2 tbsp natural nut butter (almond or peanut work best)
  • 2 tsp maple syrup
  • 1/2 tsp vanilla extract

Combine the dry ingredients in a bowl. Mix well to remove any clumps in the cacao powder and make sure chia seeds are well incorporated.

Add in maple syrup, vanilla, and nut butter. Stir out clumps of nut butter as best possible. Pour in almond milk and stir until all ingredients are mixed well. The chia seeds will help thicken this naturally thin batter.

It’s best to stick with small pancakes. As mentioned, the batter can be thin, because of the spelt flour, making large pancakes difficult to flip. I use 1/4 measuring cup as my spoon.

Top these superfood beauties with bananas, strawberries, and maple syrup. Tons of energy and super healthy.

White Lasagna

White Lasagna
--Heather Millbach

White Lasagna. Creamy, rich and hearty. This dish makes 8 big servings and can be served up to all of your guests – vegan or not!

  • 1 box no boil lasagna noodles
  • 7 oz firm tofu (about 1/2 the container)
  • 1 container non dairy cream cheese (I used tofutti chive and garlic)
  • 2 1/4 cup almond milk
  • 1/3 C Earth Balance, softened
  • 2 T lemon juice
  • 2 t onion powder
  • 3 t garlic powder
  • 1 t salt
  • Fresh black pepper to taste
  • 2 T cornstarch
  • 1 package Daiya mozzarella shreds
  • 2 T extra virgin olive oil
  • 2 cloves garlic, minced
  • 2 packages gardein “chicken” strips, chopped into small pieces
  • 8-12 oz white mushrooms, sliced
  • 8oz bag of fresh spinach torn into bite size pieces
  • 6-8 sundried tomatoes,chopped
  • 1 T oregano
  • Pinch of crushed red pepper
  • Salt and fresh black pepper to taste
  • Fresh basil chopped

Lightly grease a 9×13 pan with olive oil and preheat the oven to 375. Combine all ingredients in the food processor.
Heat the olive oil in a large pan over medium heat. Add the garlic and saute for about a minute. Add the chicken strips,mushrooms and sundried tomatoes and saute for 5-7 minutes. Stir in spinach and spices. Once spinach is wilted the mixture can be removed from heat and assembly can begin.

Scoop about 1/2 cup of sauce into the lasagna pan and spread it evenly. Layer lasagna noodles, half the chicken mushroom mixture, a handful of daiya and 1/2 C of the sauce. Repeat the layers. Finish with the last layer of noodles, spoon on the remaining sauce and Daiya. Sprinkle with fresh chopped basil.

Bake for 25-30 minutes. Allow to cool for 5-10 minutes before serving.

Vegan Mexican Fried Rice

Mexican Fried Rice

Craving a healthy taco salad this tortilla bowl filled with the good stuff hit the spot! Here is a step by step guide to some mmm mmm mexican!  -Heather Millbach

Tortilla Bowls and Salad:

  • 6 Whole wheat tortillas
  • Cooking spray
  • 2 six ounce bags of baby spinach, washed and dried

Mexican Fried Rice:

  • 3 Tablespoons oil
  • 1 c. chopped bell peppers, I used a red and orange pepper
  • 1 sm. yellow onion, chopped
  • 1 clove garlic, minced
  • 1 c. long grain rice
  • 2 c. water
  • 1 c. salsa
  • 2 tablespoons cumin
  • 1 can black beans, drained and rinsed
  • salt to taste

Spicy Chipotle Dressing: from

  • 1 Package Silken-style Firm Tofu (in aseptic packaging, such as Mori-Nu)
  • 2 individual chipotles in adobo (beware: these are very spicy! use fewer if less heat is desired.)
  • Juice of one fresh lime
  • 2 small garlic cloves
  • 1 tsp. salt
  • Freshly-ground black pepper


Preheat oven to a low broil or 425*. Using oven safe bowls (like pyrex) lightly spray tortillas and gently form tortilla into a bowl shape.  Place in oven and bake until browned and crisp. Watch closely as oven temps vary. Remove and let cool.


On stop top over medium heat in a large skillet heat oil. Add in peppers and onions, cooking until onions are translucent. Add in garlic and stir until golden brown. Stir in rice and cook for 10 minutes before adding in remaining rice ingredients. Stir mixture to avoid sticking and continue cooking until rice is cooked through.


Add all ingredients into a food processor or blender. Process until very smooth, scraping down the sides frequently. Serve at room temperature.


Take cooled tortilla bowl and stuff with baby spinach. Top with big scoop of mexican fried rice and drizzle with spicy chipotle dressing.

The Easy Cheesecake


-Heather Millbach

This cheesecake recipe is from the brilliant Angela at

It is so perfect and simple with only 6 ingredients! I made 2 for a family party and it was a big hit!

Recipe type: Dessert
Serves: 8
  • 1 Keebler Graham Ready Crust
  • 2 8oz containers of tofutti cream cheese
  • 1 lemon
  • ½ cup sugar
  • ½ tsp vanilla extract
  • pinch of salt
  • Topping of choice (i used strawberries and kiwi
  1. Preheat oven to 350F.
  2. From the lemon, prepare 1 tbsp of fresh juice and 1 tsp of lemon zest.
  3. Add them to a mixing bowl, along with the cream cheese, sugar, vanilla and salt. Blend well.
  4. Pour into the graham crust, bake for 30 minutes, and then chill in the fridge for an hour.
  5. Decorate with fresh fruit, a fruit sauce, or chocolate sauce.

“Chicken” Fajita Soup

Chicken Fajita Soup

This “Chicken” Fajita Soup is just what we needed tonight! It’s like a little fiesta in a bowl! -Heather Millbach


  • 1 Tablespoon olive oil
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 package Gardein Chicken Strips
  • 1 l red bell pepper, cut into strips
  • 1 green red bell pepper, cut into strips
  • 1 yellow bell pepper, cut into strips
  • 2 4 oz cans of diced chiles
  • 2 (15 ounce) cans diced tomatoes with jalepeno, in juice
  • 2 (15 ounce) black beans, drained and rinsed
  • 3 cups organic vegetable stock
  • 3 teaspoon ground cumin
  • 3 tablespoons chili powder
  • Juice from1 lime
  • 1/4 cup chopped cilantro
  • Salt and pepper, to taste
  • 1 small can sliced olives (for topping-optional)

Other Optional Garnishes:

  • Vegan Sour cream
  • Shredded Daiya Cheddar flavor
  • Chopped avocado
  • Chopped cilantro
  • Tortilla chips

In a large pot, heat the olive oil over medium-high heat. Add the onion and cook until tender, about 5 minutes. Add the garlic, “chicken” and bell peppers. Cook until tender, about 5 minutes. Stir in the diced tomatoes, black beans, chiles and broth. Add the cumin, chili powder, lime juice, and cilantro. Season with salt and pepper, to taste. Let soup simmer for 20 minutes, stirring occasionally. Serve warm with desired garnishes.

Chicken Fajita Soup

Cinnamon Apple Get Up and Go Oats


-Heather Millbach

Getting out the door with a spring in your step can be easier said than done some days…this bowl of get up and go is a tool everyone needs. This recipe has battled everything from back  to school, cold winter mornings, and this week it took on the dreaded Connecticut Mastery Testing.

  • 1 cup water
  • 1 cup almond milk
  • 1 small apple, diced
  • 1/2 teaspoon vanilla
  • 1 teaspoon ground cinnamon
  • pinch nutmeg
  • pinch salt
  • 2 tablespoons maple syrup
  • 1 cup rolled oats
  • 1/3 cup raisins

Bring water, milk, apple, vanilla, cinnamon, nutmeg, salt and maple syrup to a boil in a medium-sized saucepan.  Stir in oats and raisins. Simmer over medium heat for 8 minutes or until desired thickness. Top with additional milk, cinnamon and apple slices before serving.

Grilled Veggie Sandwich

Grilled Veggie Sandwich

Doesn’t it feel good sometimes to just simplify? When I feel like I need a meal big on comfort but easy on effort this is my go to sandwich. This sandwich tastes best if you use a nice soft multi-grain roll and load on the condiments.


  • 1 multi-grain roll
  • Cooking spray
  • 1 cup of sliced mushrooms
  • 1/2 small onion, sliced
  • 1/4 red bell pepper, cut into strips
  • handful of spinach
  • a few slices of tomato
  • Your choice of condiments I used vegan mayo, mustard, organic ketchup, and a sprinkle of sea salt.

Turn oven to a low broil or prep toaster oven for roll. Heat nonstick saute pan on medium heat. Add onion and stir for about 5 minutes. Add peppers and cook for 2-3 more minutes. Then finally the pepper. Cook until vegetables are heated through. Remove from heat. Toast roll under broiler or in toaster oven. Prepare roll with condiments then spinach and lastly tomato. Spoon sautéed vegetables on other side of roll. Assemble sandwich and enjoy!

Chocolate Chip Pumpkin Brownies

Pumpkin Muffin

-Heather Millbach


  • 1 cup canned pumpkin
  • 1/2 cup water
  • 1/4 cup safflower oil
  • 1 1/2 tsp vanilla
  • 1 2/3 cup whole wheat flour
  • 1 cup coconut sugar or 2/3 cup stevia
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/2 tsp cinmamon
  • 1/2 tsp nutmeg
  • 1 1/2 cup vegan chocolate chips or carob chips
  1. Preheat the oven to 350º. Spray a nonstick 9×13 inch cake pan. Set aside.
  2. Place pumpkin, water, canola oil, and vanilla in bowl. Mix with high speed mixer until light in color and well-blended.  Set aside.
  3. In a large mixing bowl, sift the whole wheat flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg, mix together. Add the pumpkin mixture and mix until well-blended. If the mixture seems a little dry, add extra water. Fold in the chocolate chips.
  4. Spoon the batter into the cake pan.
  5. Bake for 35-45 minutes, until a skewer inserted into the center of a muffin comes out clean. Let cool completely before serving. Cut into brownie size servings (however big or small you like your brownies) and enjoy!

Super Stuffed Mushrooms


-Heather Millbach

There is something about appetizers that I adore. When you can make a meal out of snacks or finger foods dinner becomes a little more fun and easy going. What I don’t love is the guilty feeling that comes along with the common appetizer. Deep fried, greasy, heavy calorie little bites of heaven. With this Super Stuffed Mushroom recipe you have a healthy, quick vegetable appetizer that will be the life of your party or when served with brown rice or a salad is a very filling dinner. This recipe is for 20 stuffed mushrooms but make more if serving more than 2-3 people…trust me, they go quick!


  • 20 large white mushrooms, wiped clean with a damp cloth
  • 2 cloves garlic, minced
  • 1 package of vegan sausage (I used Lightlife Gimme Lean, ground sausage style)
  • 1 red bell pepper, diced
  • 1 medium onion, diced
  • 1 tsp oregano
  • 6 tbsp breadcrumbs (I used a gluten free fine bread crumb)
  • 3 tbsp nutrional yeast
  • 1/2 cup Daiya (mozzarella style)
  • 1/4 cup fresh parsley
  • 2 tbsp olive oil or Olive oil spray
  • salt and pepper to taste

Preheat oven to 400*

Remove the stems from the mushrooms and chop them finely. Place the mushroom stem side down on a greased baking sheet. Spray lightly with Olive oil spray or gently brush with olive oil. Bake for 8-10 mins.

While mushrooms are baking heat 2 Tbsp olive oil in medium size pan on medium heat. Add garlic and onion vegan sausage. Once sausage is mostly done add in red bell pepper and mushroom stems. Cook for about 5-8 minutes, stirring occasionally. Turn heat down to low. Add in breadcrumbs, yeast, and Daiya. Stir until well mixed.

Stuff mushrooms generously with mixture. Arrange in a pyrex or baking dish and bake for 20-25 minutes until golden brown.

Sweet Potato Black Bean Cakes with Vegan Ranch


-Heather Millbach


  • 2 pounds sweet potatoes, peeled and chopped into 2-inch chunks (this was about 3 medium-sized potatoes )
  • 1 cup cooked organic black beans, divided into two 1/2 cup servings
  • ½ cup gluten-free breadcrumbs
  • 3 tablespoons whole wheat flour
  • 1 teaspoon kosher salt
  • 1 teaspoon freshly ground black pepper
  • 1/2 teaspoon chili powder
  • 1 large garlic clove, minced
  • 4 green onions, both white and green parts, finely chopped
  • 1 tablespoon cilantro, roughly chopped
  • 2-4 tablespoons extra virgin olive oil, plus more if you need it

Vegan Ranch for serving found here!

Fill a medium saucepan with water, add the sweet potato chunks and cover. Cook over a medium-high heat for 15-20 minutes until very tender. Drain in a colander until very dry.

Once dry, place sweet potato chunks in a large mixing bowl with 1/2 cup of the black beans and mash with a potato masher to break up the big bits. Add the remaining 1/2 cup of beans, salt and pepper, breadcrumbs, flour, garlic, cilantro and green onions, and mix with your hands to form a smooth batter. Make sure that the breadcrumbs and flour are mixed throughout and there are not huge chunks of potato. If the mixture is too wet, add more flour. It should be quite sticky though.

In a non-stick skillet, heat two tablespoons of extra virgin olive oil over a medium-high heat. Form round, flat patties about 3-inches in diameter (this is about three tablespoons of batter per patty). Cook four or more at a time for 3-4 minutes per side, until golden brown. Transfer finished patties to a paper towel-lined plate to cool slightly. Add more oil as needed to continue cooking the remaining patties. If you wish to save the rest to cook later, form the patties and place on a plate covered in plastic wrap. They can stay in the refrigerator for up to 3 days. Pull them out from your fridge and cook as mentioned above.

This recipe is based on Tasty Yummies

Fluffy Chocolate Chip Pancakes

Fluffy Chocolate Chip Pancakes

They all said an extra prayer for a snow day last night after they brushed their teeth and snuggled under the covers.

The meteorologist predicted a little delay. Maybe 2 inches but the temperature was supposed to rise high enough to melt all that fluffy white stuff early in the morning.

We woke up to 4 inches already accumulated, and big white snow flakes falling with no intention of stopping any time soon. School was canceled, and 5 happy kids who’s prayers were answered in the middle of March for a Snow Day skipped down the stairs to the kitchen to plan their day.

The agenda for the day was quickly pulled together. Video Games, Snow ball fight, Blanket Forts, Pillow Fights, Monopoly and Nerf gun wars. But  first, what’s for breakfast? This was a special day…Fluffy Chocolate Chip Pancakes it is!

As I began to plan dinner tonight 9 inches of snow had fallen and finally, the storm had come to an end. Lesson learned!

Never underestimate the power of five kids who want a day off.

Yeilds: 18-20 small pancakes


  • 2 1/2 cup whole wheat flour
  • 2 tablespoon baking powder
  • 6 tablespoons coconut sugar or stevia
  • Pinch of salt
  • 2 cup almond milk (see notes)
  • 2 tablespoon vegetable oil
  • 2 teaspoon apple cider vinegar
  • 1/2 tsp vanilla
  • 2 prepared flax eggs (2 tablespoons ground flax seed with 6 tablespoons of warm water, set aside for 3-5 minutes)
  • 1/2 cup vegan chocolate chips
  • Cooking spray

In a large mixing bowl sift together all dry ingredients except chocolate chips. In a separate bowl whisk together all wet ingredients. Add wet ingredients to dry and stir throughly. Stir in Chocolate chips.

Heat griddle pan or large nonstick skillet over medium high heat. Spray with cooking spray. Turn heat down to low and pour mixture into desired size pancakes. Once you see bubbles start to from, flip and cook on other side for about 2 minutes. Top with sliced fruit and natural maple syrup

BBQ “Chicken” Sandwich


-Heather Millbach

  • 2 Ciabatta Rolls
  •  3 tablespoons of earth balance
  • 2 cloves of garlic, minced
  • 2 tablespoons of chopped fresh basil
  • 1 package Gardein Vegan chicken strips (not frozen- they look like THIS)
  • 4-6 Tbsp BBQ of your favorite BBQ sauce (I used Annie’s Organic Naturals Sweet and Spicy)
  • slices of avocado
  •  2 handfuls of arugula
  •  salt and pepper to taste

Note: In the bakery section of my grocer they sell fresh Ciabatta rolls that are so delicious and are a very generous serving size for this filling sandwich. If you can’t find ciabatta rolls look for a loaf of fresh ciabatta and cut into sandwich size servings.

Preheat oven to a low Broil.
In a small microwave safe dish melt earth balance until very soft and spreadable but not completely liquid. Stir in minced garlic.
Spread on both sides of opened Ciabatta Rolls or bread and sprinkle with fresh basil. Place on baking sheet and set aside.
In a small bowl combine Gardein Chicken Strips with barbecue sauce and toss until completely coated.
In a medium pan over medium heat, heat strips until they are heated thoroughly about 8-10 minutes. Salt and Pepper to taste.
Place Rolls in oven to broil. Watch Closely! As soon as the rolls become very lightly toasted pull them out. Place heated chicken strips on one side, arugula and avocado on the other. Serve immediately.

Macaroni and Cheesy Tomato Pasta


This is a really fun recipe. Very simple. Great flavor.Easy to make. You’ll love it.

  • 1 box of brown rice or quinoa based pasta (really, you can use any kind you’d like)
  • 2 cups chopped kale
  •  1/4 cup green onions, sliced
  • 2 Tbsp olive oil
  • 1/2 onion, diced
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp red pepper flakes
  • 1/2 tsp paprika
  • 3 Tbsp spelt flour
  • 1 can tomato paste
  • 1/2 cup nutritional yeast

Cook the macaroni in boiling water.

In a skillet, saute the onions in the olive oil until soft. Add the seasonings and flour. Add the tomato paste and some hot water (1/2 -1 cup) and mix together completely. Add diced kale and sliced green onions. Continue to mix. Drain pasta, and add the tomato sauce to the pasta. Stir to coat. Enjoy. 

Brown Rice and Lentil Stew

-Heather Millbach

This thick and hearty stew is filling, healthy, and delicious!

  • 1 Tablespoon vegetable oil
  • 5 cups organic vegetable stock
  • 1 1/2 cups lentils, picked over and rinsed
  • 1 cup brown rice
  • 3 carrots, peeled and sliced
  • 1 onion, chopped
  • 1 stalk celery, chopped
  • 3 cloves garlic, minced
  • 1/2 teaspoon crumbled dried basil
  • 1/2 teaspoon crumbled oregano
  • 1/4 teaspoon crumbled dried thyme
  • 1 bay leaf


In dutch oven or soup pot heat oil over medium-high heat. Add in garlic and onion. Cook until onion is translucent in color.

Stir in broth, 3 cups water, lentils, rice, carrots, celery, and spices. Bring to boil.

Simmer, covered, stirring occasionally, 45-55 minutes, or until lentils and rice are tender.

Raw Chocolate Cake with Chocolate Almond Butter Frosting

Chocolate Cake

Love this recipe. You could easily make this into a full cake instead of individual servings. It’s amazing.


  • 2 cups raw almonds
  • 2 cups dried shredded coconut
  • 1/2 cup raw cocoa powder
  • 2/3 cup raw agave nectar or honey
  • 1/4 tsp sea salt

To make brownies, combine all ingredients in the food processor and process until finely ground and  hold together. Here’s were you can get creative… Form batter into squares, press into a cake pan, or press into lined cupcake trays (all depends on how you want to serve these). Place formed cakes into the freezer while you make the frosting.

  • 1/2 cup chopped raw cashew
  • 2 cups raw almonds
  • 1 tsp sea salt
  • 1/4 cup agave nectar or maple syrup
  • 3 Tbsp raw cocoa powder
  • 1 tsp pure vanilla extract
  • 3/4 –  1 cup raw almond milk

In a food processor, blend almonds until very smooth (if you’d like to skip this step you can use a cup of pre-made almond butter. FYI – most store bought almond butters are not raw)

Add sea salt, agave nectar or maple syrup, cocoa powder, and vanilla. Process to blend until combined, then add enough almond milk to make it smooth. This frosting is amazing. SERIOUSLY AMAZING! Enjoy.
Spread frosting on top of cakes and top with crushed raw cashew.

Raw 3 Noodle Pasta w/ Acocado Dressing


  • 1 package kelp, rinsed and drained
  • 3 carrots, spiraled or thinly sliced
  • 2 cucumbers, spiraled


  • 1 small avocado
  • 1 tsp braggs aminos
  • 2 tbsp of lime juice
  • ¼ cup water (more if your prefer a thinner dressing)
  • 1/4 tsp salt
  • 1 clove of garlic
  • 1 tbsp olive oil

Combine all three noodles and set aside in a bowl.

Add all dressing ingredients, except water, and process in your food processor or blender. Slowly add water until you’ve achieved desired thickness. Pour dressing on noodles until covered. Divide and serve.