Category Archives for Recipes

Vegan Chicken-Style Soup

Bonnie’s recipe.

vegan chicken-style soup


• 2 carrots, chopped
• 1 leek, chopped
• 2 celery stalks, diced
• 2 vegan chicken-style bouillon cubes. Try to find lower sodium, no oil versions or use this spice combo from Fat Free vegan.
• 1 tbsp dried italian spices (oregano, basil)
• 1 cup cooked brown rice
• 2 potatoes, cubed
• water, enough to covered vegetables with extra inch or two.


Put all the ingredients in a pot and cover with enough water so that the water line is an inch or two above the vegetables. Cook on medium heat until the potatoes and carrots are soft, at least 30 minutes.

Cheeze Sauce

This is tasty and can be a base for your creations and modifications. Here’s an example in scalloped potatoes but you can use it for mac n cheese.

cheeze sauce

1 large sweet potato cooked, skin removed, using your preferred method (I cook in microwave for about 13 minutes depending on the size)
1.5 cups of non-dairy milk (I used unsweetened almond milk)
1/3 cup of nutritional yeast
1 tsp garlic powder
2 tsp onion powder

Put ingredients in blender (I use Vitamix) and blend on high until smooth, just a few seconds usually using the tamper. If too thick add a bit more water or more non-dairy milk. If you want to use a regular potato throw in 1 or 2 cooked carrots as well.

Scalloped potatoes vegan no oil

Scalloped Potatoes in Cheeze Sauce

scalloped potatoes

This is pretty tasty. Feel free to add more things to it but I always try to provide a least the basics to get you started.


5 Medium Potatoes (enough to fill a casserole dish), sliced. I use Mandoline slicer and yellow-fleshed potatoes.
1 medium onion, diced
1 cup spinach
Cheeze Sauce

Preheat oven to 375F. Slice potatoes with mandoline slicer. I slice them thicker than when I make potato chips, about 1/4″. Put layer of about 1/3 of sliced potatoes on bottom of casserole dish. Add 1/2 the onions and 1/3 the spinach. Pour half the cheeze sauce on. Put another 1/3 layer of potatoes down with 1/2 the onions, 1/2 the spinach and 1/3 the sauce. Put the final 1/3 layer of potatoes on top and pour rest of cheeze mixture on top to cover the potatoes. Cover (I use glass top) and bake for 1 hour. Take cover off and bake for another 15 minutes or until the top gets nice and crispy. Add salt and pepper to taste on your plate if desired.

White bean gravy vegan no oil

White Bean Gravy

This gravy is an alternative to my chicken-style and brown gravies – substituting a can of no sodium added white kidney beans for the flour/water. Would be good for people with gluten issues as well.

white bean gravy


1 can of White Kidney Beans (or cook your own beans and add water for desired thickness)
1 tsp onion powder
1/2 tsp garlic powder

For brown gravy also use:
1/2 tsp Kitchen Gourmet browning sauce (or use soy sauce)
2 tbsp vegetable stock powder

For chicken-style gravy also use:
1 square of ‘chicken style’ all-vegetable bouillon. Try to find lower sodium, no oil versions or use this spice combo from Fat Free vegan.
Black pepper to taste (optional)

Pour the can of beans with its liquid into a Vitamix or similar powerful blender. Add the remaining ingredients and blend on high speed until smooth. Add to pot and heat on the stove. This is pretty thick so you can add more water as desired for preferred thickness.

This is a super quick recipe. If you have more time, it’s always good to saute some onions, garlic, and even mushrooms in water to give it even more flavour if you prefer.

Thai stir fry udon noodles vegan no oil

Thai Stir Fry With Udon Noodles

I’m loving this recipe! Years ago I used to eat ginger beef and noodles like this but they were covered in oil and who knows what else!

Feel free to add or subtract ingredients or quantities depending on your tastes. We often wing these recipes, the exact amounts don’t really matter.

udon noodle stir fry vegan no oil

This was enough for 2 of us as we love our starches!


1/2 cup edamame (frozen)
1/2 frozen peas
2 medium size carrots peeled and chopped (we make short strips as seen in photo)
2 cups broccoli florets (frozen)
1 chopped yellow onion
1 cup chopped celery (optional we forgot to do this)
3 tbsp sweet thai chili sauce
2 tbsp sriracha (used 3 tbsp the first time, too hot! adjust to heat preferences)
1 tbsp soy sauce
Up to 1 package of precooked udon noodles (I use President’s Choice, contains 4 packs and is total 800 g, we used 4 the first time and 3 the second which was fine. You need enough starches for satiation.)
2 cups of bean sprouts
1/2 cup water
1/2 tbsp vegetable stock powder

Mix the water with the vegetable stock powder (or use 1/2 cup vegetable broth) and add to heated skillet on medium heat along with peas, onions, edamame, onion
Cook the carrots separately since they take longer (we use the microwave or you can steam them)

When veggies are soft add the noodles, bean sprouts, chili sauce, soy sauce and sriracha and turn up heat to high for about 3-5 minutes. Stir everything to make sure the noodles are coated and everything is distributed. The high heat will caramelize some of the sugars from the sweet chili sauce. Keep stirring so nothing burns. You’d swear the noodles are covered in oil as they are so slippery smooth!

Potato Salad

This is great tasting potato salad with no tofu taste. The highlight for me is the crunch of the celery, pickles and red pepper in the ‘mayo’. Since people like all sorts of variations, use this as a basis for your own and modify as desired!

vegan potato salad

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Homemade Corn Tortillas – Plant-Based Diet

I’m still perfecting my technique but I thought I would show you my new toy and how I make corn tortillas from scratch!

Tortilla press (that also cooks)
For basic press you can use something like this – basic tortilla press
Masa flour

Chocolate Date Oat Balls – Plant-Based Diet

These chocolate date oat balls are really tasty!
chocolate date balls

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Banana ice cream vegan

Banana Ice Cream – Chocolate and Dark Cherry

Banana Ice Cream using the Magic Dessert Bullet which I purchased on Amazon. So creamy, tasty and low fat, guilt free! I also use the Vitamix most of the time as the flavours blend better in my opinion.

Banana ice cream

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