Basic Hummus (Vegan, Gluten Free, and Oil Free)



  • 1 can garbanzos, drained, rinsed, and skins removed
  • 1/4 cup tahini
  • 1/4 cup water
  • 1 clove garlic
  • 1 tsp sea salt
  • juice of 1 small lemon


Blend tahini and water in a food processor until creamy.

Add garlic, salt, and lemon juice.

Add garbanzos and process for at least 5 minutes or until very smooth.

Serve as is, garnished with some Hungarian paprika and/or pine nuts, or add in your favorite flavors, such as sun-dried tomatoes, roasted red peppers, or artichokes.  The possibilities are endless!


Potato Leek Soup (Vegan, Gluten Free, and Oil Free)



  • 6 Yukon Gold potatoes, peeled (if not organic) and diced
  • 3 or 4 leeks, white and light green parts only, sliced
  • 1 onion, diced
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 4 cups vegetable stock
  • 4 cups water
  • 2 bay leaves
  • 2 tsp sea salt
  • 1/4 tsp white pepper
  • 1 fresh rosemary sprig (or 1 tsp dried rosemary, crushed)
  • 1 cup non-dairy milk


Combine all ingredients, except non-dairy milk, in a stock pot.

Bring to a boil, then simmer until potatoes are soft.

Remove bay leaves and leftover rosemary twig.

Puree with an immersion blender until smooth.

Add non-dairy milk and adjust seasoning, if necessary.

Serves 6-8.

Brownies (Oil Free and Vegan)



  • 1 1/2 cups whole wheat pastry flour
  • 1/2 cup cocoa powder, plus some for coating baking dish
  • 1-2 tsp ground coffee (optional)
  • 1 tsp baking powder
  • 1/4 tsp sea salt
  • 1/4 tsp cinnamon (optional)
  • 1/2 cup non-dairy chocolate chips (optional)
  • 1/2 cup chopped walnuts (optional)
  • 1 banana, mashed
  • 1/3 cup honey or maple syrup or 1/2 cup brown rice syrup
  • 1 cup non-dairy milk
  • 1 tsp vanilla extract


Preheat oven to 350 degrees.

Lightly spray an 8×8 baking dish with oil and coat with  cocoa powder.

Combine dry ingredients in a large bowl.

Combine wet ingredients in a medium bowl.

Pour wet mixture into dry mixture and stir until combined.

Spoon batter into baking dish and bake 25-30 minutes.

Makes 9 brownies.

Tofu Scramble (Vegan, Gluten Free and Oil Free)



  • 1/2 onion, diced
  • 1/2 bell pepper, diced
  • 6 mushrooms, sliced
  • 1 block extra firm tofu, drained and crumbled
  • 1/4 cup nutritional yeast
  • 2 tsp cider vinegar
  • 1 tsp turmeric
  • 1/2 tsp sea salt
  • 1/4 tsp mustard powder
  • freshly ground black pepper, to taste
  • 1/2 cup fresh salsa
  • 2 cups raw spinach leaves


Saute onions, peppers, and mushrooms in a cast iron frying pan until soft.

Add tofu, nutritional yeast, vinegar, turmeric, sea salt, mustard powder, and black pepper.

Cook until excess liquid has evaporated.

Stir in salsa and spinach and heat through just until spinach starts to wilt.

Serves 4.

Baked Oatmeal (Vegan, Gluten Free and Oil Free)



  • 1 cup rolled oats
  • 1 cup non-dairy milk
  • 1/2 cup water
  • 1 banana, sliced
  • 1/2 cup frozen blueberries
  • 1/2 cup frozen raspberries
  • 1/2 cup frozen peach slices
  • 1/2 cup chopped pecans
  • 1/4 cup shredded unsweetened coconut
  • 2 tbsp milled flax seed
  • 1 tsp cinnamon
  • 1/4 tsp sea salt
  • 1/4 tsp ginger powder
  • 1/4 tsp freshly grated nutmeg


Preheat oven to 350 degrees (or 325 for convection).

Mix all ingredients in a shallow baking dish.

Bake for 30 minutes.

Serve with non-dairy milk and/or honey, if desired.

Serves 4.

Split Pea Soup (Vegan, Gluten Free and Oil Free)



  • 2 cups dried split peas, soaked overnight
  • 1 cup diced onion
  • 1 cup diced celery
  • 1 cup diced carrots
  • 2 cloves garlic
  • 8 cups water
  • 2 bay leaves
  • 1 tsp liquid smoke
  • 1 tsp marjoram
  • 1 tsp thyme
  • 1/2 tsp black pepper
  • 1 tbsp sea salt


Combine all ingredients, except salt, in a large pot.

Simmer for several hours until the peas are soft, adding more water if necessary.

Add salt and adjust other seasonings, as needed.

Serve with No Oil Cheezy Biscuits.

Serves 6-8.

Cheezy Biscuits (Oil Free and Vegan)



  • 2 cups whole wheat pastry flour
  • 1 small avocado, diced
  • 1/4 cup nutritional yeast
  • 1 tbsp baking powder
  • 1 tbsp parsley flakes
  • 2 tsp sea salt
  • 1 tsp garlic powder
  • 1/2 cup non-dairy milk
  • 1 tsp cider vinegar


Preheat oven to 400 degrees.

Mix non-dairy milk and vinegar. Set aside.

In a large bowl, mix together dry ingredients.

Cut in avocado, just like you would margarine, until mixture is crumbly.

Add milk mixture and stir until just combined.

Drop onto baking stone or sheet.

Bake for 15 minutes.

Makes 10 biscuits.

Raw Carrot and Beet Salad (Vegan, Gluten Free and Oil Free)



  • 1 lb carrots, shredded
  • 1 lb beets, shredded
  • 1 apple, shredded
  • 1 shallot, minced
  • 2 tbsp cider vinegar
  • 2 tsp Dijon mustard
  • 4 dashes Tabasco or other hot sauce
  • 1/2 tsp smoked sea salt
  • freshly ground pepper, to taste


Combine carrots, beets, apple, and shallot in a large bowl.  In a small bowl, combine remaining ingredients.  Pour onto salad and mix until thoroughly blended.  Let sit at least half an hour before serving.  This is even better the next day.

Serves 4-6.

Black Bean Soup (Vegan, Gluten Free and Oil Free)


  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 cans diced tomatoes, un-drained
  • 3 cans black beans, drained and rinsed
  • 2 cups vegetable broth
  • 1 jalapeno, seeded, de-veined, and minced
  • 2 tsp cumin
  • 1 tsp chili powder
  • 1/4 tsp cayenne (optional)
  • sea salt and freshly ground black pepper, to taste
  • 1/4-1/2 cup green onions, chopped


In large pot, onion and garlic with a small amount of water. Cook over medium heat, stirring often, until onions are soft. Add tomatoes, beans, broth, jalapenos and spices. Bring to a boil. Reduce heat and simmer, uncovered, for 30 minutes. Use hand mixer or a blender to puree and simmer for at least another 10 minutes. Stir in green onions and serve.

Serves 4-6.

Spicy Corn Chowder (Vegan, Gluten Free and Oil Free)


  • 1 cup raw cashews, soaked for at least 4 hours*
  • 1 onion, diced
  • 1 bell pepper (any color), diced
  • 1 jalapeno, seeded, de-veined, and minced
  • 4 cups vegetable broth
  • 6 red potatoes, diced
  • 2 cups frozen corn
  • 2 tsp sea salt
  • 1 tsp cumin
  • 1/2 tsp white pepper
  • 2 tbsp nutritional yeast (optional)


Saute onion and bell pepper in a little water until soft.  Add remaining ingredients, except cashews and water, bring to a boil, and then simmer until potatoes are soft.

Meanwhile, combine cashews and water in a food processor or blender and puree until smooth.

Add mixture to soup and heat through until thickened.

* If you are allergic to nuts or prefer not to use them in this recipe, you can substitute 1 cup non-dairy milk and your thickening agent of choice or 1 cup non-dairy creamer.

Serves 6.