Healthy Foods – VeganButter – Don’t Have Time To Make This? No Worries – You Can Now Buy It!

Order up your VeganButter here!

We’ve shared Miyoko’s video on how she makes a healthier alternative to dairy butter, because we share the same world vision about all sentient beings coexisting on Earth:  Animals are sentient beings of intelligence.  They deserve to live a natural life in peace, not a life of torture and pain.

But, lots of people make the excuse that making Veggie-friendly butter is too much trouble … they don’t have the time … I’d rather take my chances eating real butter … I’m a Vegetarian, but I don’t care whether my butter is dairy … I don’t wanna hear how the cows are treated …  Really?

Well, it’s here. What you didn’t even know you were waiting for … and it’s hitting Whole Foods shelves in several regions this week … and it tastes great!  The bonus?  Your arteries will thank you.

Can’t get to a Whole Foods store in your area?  Order your VeganButter and try some of Miyoko’s various nut cheeses (so yummy!) online …

Yay, Miyoko!!  Get heart-healthy and get with-it … Live Peace!  Go Vegetarian!  Go Vegan!  Live Aloha!

Vegetarian Siu Mai Recipe – Pham Fatale

This is my interpretation of vegetarian siu mai. The Asian dumplings are often filled with meat, so this is my attempt to create a toothsome, equally flavorful appetizer without meat. To do so, I prepared and filled the siu mai pockets with bean curd, jicama, shiitake, wood ear mushrooms, green onions, rice wine, soy sauce and sesame oil.Shaping dumplings with a vegetarian filling while preventing them from collapsing once they were steamed was a bit challenging. I used silicon mini muffin liners to avoid a possible culinary disaster and keep them appealing. Sometimes, thinking outside the box can be a life-saver for the home cook that I am!

Source: Vegetarian Siu Mai Recipe – Pham Fatale

Samosa Recipe (A Spiced Potato Tea Time Snack) | Archana’s Kitchen – All Things Vegetarian

Tea Time Snacks is an important part of the Indian Culture. This sections of showcases tea time snack recipes of India like Samosas, Aloo Vada, Dhokla, Bajjia, Farsaans, Pakodas, Mathris, Khakras, Chevdo, Spicy Mixture and many more.

Source: Samosa Recipe (A Spiced Potato Tea Time Snack) | Archana’s Kitchen – All Things Vegetarian

Pan Fried Onion Pakora Recipe (A Perfect Diwali & Evening Snack) | Archana’s Kitchen – All Things Vegetarian

Tea Time Snacks is an important part of the Indian Culture. This sections of showcases tea time snack recipes of India like Samosas, Aloo Vada, Dhokla, Bajjia, Farsaans, Pakodas, Mathris, Khakras, Chevdo, Spicy Mixture and many more.

Source: Pan Fried Onion Pakora Recipe (A Perfect Diwali & Evening Snack) | Archana’s Kitchen – All Things Vegetarian

The Top 10 Healthiest Seeds on Earth | True Activist

They come in all different sizes, shapes and colours. The seed is an embryonic plant itself and the origin of nutrition. A plant goes to great lengths to produce each seed and fill it with high concentrations of vitamins, minerals, proteins, essential oils and dormant enzymes. If you’re looking for a high quality, nutritious and filling snack, seeds are tough to beat. Let’s look at the ten healthiest seeds on Earth and how to consume them.

Source: The Top 10 Healthiest Seeds on Earth | True Activist

Recipe: Italian Panzanella

Panzanella is an Italian dish that is traditionally made with day old bread. It is a great summer recipe because it uses delicious, fresh summer produce like tomatoes and cucumbers.

For the Vinaigrette
2 cloves garlic (minced)
2 Tablespoons red wine vinegar
1 teaspoon spicy or Dijon mustard
1/2 cup olive oil
1 teaspoon Kosher salt
1/2 teaspoon black pepper

For the Salad
1 hot house cucumber
2 tomatoes
20 – 30 basil leaves
This depends on the size of the leaves, I used 30 medium leaves.
1/2 – 1 small red onion
I use a whole one, but I love red onions 🙂
1 teaspoon Kosher salt
3 cups homemade croutons
3 cups of day old bread (cubed)
6 cups of day old bread (cubed)

1. Combine the garlic, red wine vinegar and mustard into a bowl, whisk in the olive oil. Then add the salt and pepper. Do a taste test and decide if you want to add more salt or pepper.

2. Cut the cucumber long ways and remove the seeds. Then cut it into bite size pieces. Place into a large bowl.

3. Remove the core of the tomato and quarter it. Remove the seeds. Dice the tomato and and add it to the bowl with the cucumbers.

4. Chiffonade your basil but do thicker slices then you normally would. (To chiffonade, stack several basil leaves and roll them into a tight roll, slice them starting at one end. Normally you would do thin “little” ribbons which is what chiffonade means but, in this case, I sliced my ribbons thicker). Add it to the tomato and cucumbers.

5. Slice the red onion into thin slices. Add them into the bowl along with another teaspoon of Kosher salt and the vinaigrette. Stir.

6. Cover the bowl and refrigerate for 2-3 hours.

7. Remove from the refrigerator and add the croutons and day old bread. Stir. Allow this to set for 30 minutes to an hour before serving.

Recipe ~ Baked Brocolli and Cauliflower Casserole

Broccoli Cauliflower CasseroleIngredients:

1/2 cup plain dry bread crumbs
1/4 cup plus 2 tablespoons grated Parmesan cheese, divided
2 tablespoons butter, melted
1 1/2 teaspoons Italian Seasoning, divided
1 package (16 ounces) frozen broccoli florets, thawed
1 package (16 ounces) frozen cauliflower florets, thawed
2 tablespoons butter
1 large onion, chopped (1 cup)
2 tablespoons flour
1 teaspoon Garlic Salt
1/4 teaspoon Black Pepper, Coarse Ground
1 1/4 cups milk
4 ounces (1/2 package) cream cheese, cubed



Preheat oven to 350°F.

Mix bread crumbs, 2 tablespoons of the Parmesan cheese, 2 tablespoons melted butter and 1/2 teaspoon of the Italian seasoning in small bowl. Set aside. Cut up any large broccoli or cauliflower florets into bite-size pieces.

Melt 2 tablespoons butter in large skillet on medium heat. Add onion; cook and stir about 5 minutes or until tender. Stir in flour, remaining 1 teaspoon Italian seasoning, garlic salt and pepper.

Add milk; cook and stir until thickened and bubbly.

Add cream cheese and remaining 1/4 cup Parmesan cheese; cook and stir until cream cheese is melted. Add vegetables; toss gently to coat. Spoon into 2-quart baking dish. Sprinkle top evenly with crumb mixture.

Bake 40 minutes or until heated through and top is lightly browned.


Day 3 ~ 7-Day Desserts and Snacks Challenge ~ Hot Fudge Sundae (Makes 1 serving)

Banana Sundae ~ If you want info about this challenge and the shopping list, click on the image.

Is there anything more decadent than a warm, chocolate sauce drizzled over cool, sweet, creamy ice cream? Today’s dessert is going to have you licking your bowl clean – and don’t worry, we won’t tell anyone.

The sauce for this recipe is super fudgy and will have you forgetting all about the sugar and chemical filled chocolate sauces of your past. And you may even discover that you enjoy the way banana ice cream makes you feel so much more than the way regular ice cream makes you feel, that you make it a permanent fixture in your life!

When I was first transitioning towards a whole food diet, I actually ate banana ice cream with a different sauce every night for about six months, and never got tired of it! I am sure that you are going to love it was much as I do.


  • 3 bananas – 2 frozen, 1 fresh
  • 2 tbsp cacao or cocoa or carob powder
  • 1 tbsp coconut or cacao butter
  • 2 tbsp maple syrup
  • pinch sea salt
  • 1 tsp vanilla powder or extract
  • 2 tbsp chopped nuts of choice


1. Place two frozen bananas in a blender or food processor and blend until it reaches a creamy ice cream texture. Transfer to a bowl and allow to set in the freezer while you make fudge sauce.

2. Place cacao or cocoa or carob powder, coconut or cacao butter, maple syrup, salt and vanilla into a blender and blend until smooth. The friction from the blending should heat your sauce.

3. Slice your fresh banana in half the long way. Place in a dish. Scoop ice cream in between the sliced banana, top with your sauce and chopped nuts

Recipe ~ Fully Raw Mediterranean Salad, by Kristina

It is hard to believe that raw food could be so good. Below is a good list of ingredients for a yummy alkalizing lunch. Use this recipe as is, or modify ingredients to meet your taste.

  • Raw salad recipe
    Kristina shares a wonderful salad recipe with us. Thank you!

    4 cups kale and romaine

  • 2 cups cherry tomatoes
  • 4 cucumbers diced
  • 1-2 cups sweet baby bell peppers
  • 1 cup diced celery
  • 4-5 homegrown heirloom tomatoes
  • 1-2 cups finely chopped cauliflower
  • Fresh mint and basil, diced
  • 1/2 chopped red onion
  • cumin
  • edible flowers

Mix all the ingredients in a bowl to create a beautiful Mediterranean Salad. Then create the raw hummus recipe below for the dressing. Or use a healthy dressing option of your choice.

Raw Hummus Recipe

  • 1 zucchini
  • 1 cup raw sesame seeds
  • 1 cup lemon juice
  • 1 clove garlic

While we are at it, here is another awesome raw food salad recipe as a bonus for today.

Ingredient List for Yummy Raw Food Salad

  • Spinach or other nutrient dense leafy green
  • Red peppers, the more vibrant the color the better, a great source of vitamin C
  • Apples, adds fiber
  • Sprouts are a wonderful source of nutrition and enzymes.  You can also buy fresh sprouts at the store, if you don’t feel like sprouting your own
  • Pumpkin seeds,  are helpful against parasites, although they are by no means a complete solution. I like to do a parasite cleanse at least 4x year, just to be safe.
  • Dried Cranberries, be sure there is no added high fructose corn syrup
  • Goji Berries, Asian superfood of the great Goji warrior
  • Marinated artichoke hearts. I love to add these whenever I am at a salad bar.
  • Hemp seeds, good source of protein, healthy fats and fiber.

Salad Dressing Ingredients

  • Extra virgin olive oil, organic cold pressed
  • Raw Apple cider vinegar
  • Pure water
  • Liquid aminos

I like to add fresh or dried herbs to my salad dressing.  There is a bulk herb section at the health food store. They have small bottles of a bunch of different single herbs and spices as well as combos.  I like to look and smell, then bring home a new one to try every now and then.  A great way to familiarize myself with some new flavors.

Recipe ~ Sweet Pepper Panzanella

sweet pepper panzanellaPanzanella: it’s your excuse to eat bread and call it salad!


2-3 sweet peppers (red and/or yellow)
olive oil
sherry vinegar (or balsamic or white wine vinegar)
pinch of sweet or smoked paprika
toasted stale bread, rubbed w/ olive oil & garlic
1 cup cherry tomatoes
1-2 leaves of kale, torn
1/2 cup little mozzarella balls
1/4 cup chunky pickled onions (see below)
handful of torn basil
salt & pepper
pickled onions:
1 small red onion, sliced into thick strips
white wine vinegar (enough to fill the jar of onions)
a few pinches of cane sugar and salt


For the pickled onions: (make in advance) pickle your onions by shaking all ingredients together in a jar. Chill until for at least an hour, or up to days (or weeks, really) in advance.

Slice cherry tomatoes and toss them with a splash of olive oil, a splash of sherry vinegar, salt, pepper.

Drizzle olive oil on your stale bread and toast (or grill) it until golden. While it’s still warm, rub it with a sliced clove of garlic, then slice it into bite sized pieces.

De-seed and slice your peppers into thick strips. Sautée them in a pan with olive oil until soft and lightly blistered. (you could also do this on a grill). Remove from heat, drizzle with a little sherry vinegar and a pinch of paprika.

Toss all salad ingredients together so that the juices from the tomatoes and the peppers create a light dressing. Drizzle with a little more olive oil. Taste, and add more salt and pepper to your liking. Let it sit for at least 10 minutes or so for the bread to soak up the juices. Serve at room temp.


Instead of pickled onions, you can also cook onions with your peppers. Use a yellow onion instead of a red one.

Vegan option:  skip the cheese

Yield: serves 3-4 as a side

RECIPE ~ Caprese Pasta Skillet (Vegetarian)


Prep time : 10 mins
Cook time : 20 mins
Total time : 30 mins

Caprese Pasta Skillet mixes fresh basil, cherry tomatoes, pasta and mozzarella to make a quick 30 minute meal that the whole family will love. Perfect dish to use up your summer garden tomatoes and basil!

Serves: 4


6 oz linguine
½ cup reserved pasta water
1 cup fresh basil, chopped
6 oz fresh mozzarella, chopped into chunks
6 Tablespoons olive oil
1 pint cherry tomatoes
3 garlic cloves, minced
1 teaspoon dried oregano
1 teaspoon crushed red pepper flakes


Cook pasta according to box, drain water reserving ½ cup of the pasta water when done and set aside.

In a large skillet heat the 6 Tablespoons olive oil and saute the tomatoes for two minutes. Add the garlic and oregano. Continue sauteing until the tomatoes are soft.

Add in the reserved pasta water and simmer for an additional 1 minute stirring to combine.

Add the pasta, basil and mozzarella and heat on low stirring until the cheese is melted, about 2-3 minutes. Add salt and pepper to taste and crushed red pepper flakes (optional).

Serve warm garnished with fresh chopped basil.

Notes:   Add grilled chicken to add protein to this dish.

Author: Julia // A Cedar Spoon
Recipe type: Pasta, Dinner
Cuisine: Italian

RECIPE ~ Vegetarian Won Ton Appetizers

Deep-fried wonton are stuffed with mashed bean curd.  Vegetarians who don’t eat egg can substitute 1 tablespoon oil for the beaten egg.Makes about 45 – 50 wontons


  • 1/2 cup mashed firm tofu
  • 1 green onion, diced
  • 4 water chestnuts, chopped
  • 2 tablespoons shredded carrot
  • 1 bok choy leaf, shredded
  • 1 egg, lightly beaten
  • 1/4 teaspoon salt
  • Pinch of pepper
  • 1 tablespoon soy sauce
  • 1 teaspoon granulated sugar
  • 2 teaspoons minced ginger
  • 1 teaspoon sesame oil
  • 45 wonton wrappers, or as needed
  • 3 to 4 cups oil for deep-frying, as needed
  • Hoisin sauce or soy sauce for dipping, as needed



Drain and mash the tofu. Wash and prepare all the vegetables. Lightly beat the egg with the salt and pepper. Combine the mashed tofu and vegetables with the egg and seasonings.Heat the oil for deep-frying while you are wrapping the wontons. The oil should be heated to between 360 and 375 degrees Fahrenheit.

To fill the wontons, lay a wrapper in front of you so that it forms a diamond shape. Wet all the edges of the wrapper with water. Place a teaspoon of filling in the middle. Bring the top half of the wrapper over the filling and seal the edges.

Deep-fry the wontons until they are golden and crispy (about 2 minutes).  Serve with hoisin sauce or soy sauce.

RECIPE ~ Cauliflower Risotto (It’s Paleo!)




  • 2 medium beetroot, cut into chunks
  • 2 tsp. olive or coconut oil
  • ½ head cauliflower
  • 1 tsp. olive oil
  • 1 small brown onion, finely chopped
  • 1 clove garlic, crushed
  • ¼ cup white wine, optional
  • ¼ vegetable stock (or stock of your choice)
  • ½ cup walnuts, roughly chopped
  • ¼ cup finely grated Parmesan (optional)
  • 1 cup arugula leaves
  • flaked Parmesan and cracked black pepper, to serve



Preheat oven to 200 C (about 400 Fahrenheit).

Toss beetroot in oil. Place on a baking tray and roast for 30-40 minutes until tender.

Meanwhile, grate the cauliflower on the larger side of a cheese grater, or pulse in a food processor until it’s rice sized. Wrap the riced cauliflower in a couple of paper towels and squeeze to remove any excess moisture.

Heat oil in a medium saucepan over medium heat. Add onion and cook stirring for 5 minutes until soft. Add garlic and cook for a further 2 minutes.

Add wine and bring to boil. Add cauliflower rice and stock. Cook until liquid is almost absorbed. Add beetroot chunks. Cook until heated through.

Remove from heat.

Stir through walnuts, Parmesan and rocket.

Divide between a plate and a lunchbox. Serve with flaked Parmesan and cracked black pepper.