/files/Headers/5337 40 Day Fast 2018 web header.jpg
Five Ingredient Pasta Toss

  • 1/4 cup extra-virgin olive oil
  • 2 cloves garlic, crushed
  • 8 ounces whole wheat pasta
  • 1 (15 ounce) can seasoned small white
  • beans, rinsed and drained
  • 1 (14.5 ounce) can fire-roasted diced
  • tomatoes, with juice
  • 1/4 cup chopped fresh basil leaves, or
  • amount to taste

1. Combine the olive oil and garlic in a small bowl. Set aside.

2. Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the bow tie pasta and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 12 minutes. Drain well in a colander set in the sink.

3. Place the pasta, beans, tomatoes, basil, and 2 tablespoons of the garlic olive oil in a large bowl; toss gently until combined. Serve the remaining olive oil at the table to drizzle over individual servings.

Easy Broccoli and Rice
Serves 2

  • 1 cup pre-cooked brown rice
  • 2 cups broccoli, coarsely chopped
  • 1 stalk bok choy, chopped
  • 2 green onions, chopped
  • 1 Tablespoon breadcrumbs
  • 1 Tablespoon nutritional yeast
  • 1-2 Teaspoons Bragg's Liquid Aminos (or soy sauce)
  • 2 teaspoons Earth Balance
  • 1 Teaspoon lemon juice
  • 1/2 teaspoon agave nectar (or maple syrup)
  • 1/4 cup tomato, coarsely chopped
  • Sea salt and pepper, to taste

1. Heat a large frying pan with about 1/4 cup water. Add pre-cooked rice, broccoli, bok choy, and green onions. Cover and heat until broccoli is steamed tender, 5-7 minutes. You may have to add additional water to prevent sticking. This way of steam-frying works beautifully when you're trying to avoid using oil. ;O)

2. Add remaining ingredients and cook, stirring occasionally, until heated throughout. Enjoy!

Apple Coleslaw
  • 2 cups thinly sliced green cabbage
  • 1/2 thinly sliced red onion
  • 1 apple, core and seeds removed, julienned
  • 1 Tablespoon chopped pickled jalapeno
  • 1/4 cup golden raisins
  • 1/4 cup toasted slivered almonds
  • 1 Tablespoon chopped mint (optional)
  • 1 Tablespoon agave nectar, or brown rice syrup
  • 1/2 cup Vegenaise (dairy/egg-free mayo)
  • Salt and white pepper, to taste
In a medium mixing bowl, combine all of the ingredients except the salt and white pepper. Mix thoroughly and season with salt and pepper.

Serves 8 -- recipe can be doubled.

Vegan Candied Carrots
  • 2 cups carrots, sliced
  • 3 Tablespoons Earth Balance, or other non-dairy butter
  • 1 Tablespoon Bragg's Liquid Aminos, or other soy sauce
  • 2 Tablespoons brown rice syrup, or agave nectar
  • 1 Tablespoon dried basil
1. Steam carrots until tender and place in baking dish.
2. Melt butter in small saucepan and add remaining ingredients. Pour mixture over carrots and bake at 350 degrees for about 5 minutes.

Serves: 3 (Recipe can be doubled.)

Use sweet potatoes in place of carrots 

Vegan Coconut Cashew Rice

  • 2 tablespoons Earth Balance, or other non-dairy butter
  • 2/3 cup onion, chopped
  • 1 1/2 cups COOKED brown rice
  • 1 teaspoon curry powder
  • 2 cups coconut milk
  • 1 cup veggie broth (or 1 cup water and 1 veggie bouillon cube or equivalent veggie broth powder)
  • 1/4 cup cashews, toasted
1. Melt butter in saucepan. Add onion and cook until softened. Add rice and curry powder and cook for 1 minute.
2. Add coconut milk and veggie broth, and boil uncovered about 5 minutes, until liquid is just above rice and you see air holes forming. Cover immediately, reduce heat to low and simmer for 15 minutes without lifting lid.
3. Let stand for 10 minutes, then mix in cashews.

Serves: 4

Add thinly slivered veggies such as carrots and bok choy

Easy Vegan Mashed Potatoes
  • 4 large golden potatoes, scrubbed and quartered
  • Water, to cover
  • 1/2 teaspoon sea salt
  • 1-2 cloves garlic, pressed (optional)

Add to taste:
  • Non-dairy milk 
  • Bragg's Liquid Aminos, or other soy sauce
  • Earth Balance, or other non-dairy butter
  • Nutritional yeast
  • Garlic powder
  • Onion powder
1. Place potatoes in a large soup pot and cover with water. Add the salt. Bring the water to a boil and cook the potatoes until tender, about 20-30 minutes. Drain and return to pot.

2. Mash to desired consistency, adding garlic and remaining ingredients to taste.

Serves: 4

Mexican Zucchini and Corn
  • 2 tablespoons extra-virgin olive oil
  • 1 medium onion, chopped (about 1 1/2 cups)
  • 3 medium zucchini, cut into 1/2 inch slices
  • 1 package frozen corn, defrosted
  • 1 teaspoon dried oregano
  • 1/2 teaspoon sea salt, or to taste
  • Black pepper, to taste
  • 2 1/2 pounds plum tomatoes, chopped (or use 28-ounce can Italian style plum tomatoes)
1. Heat oil in skillet over medium heat. Cook onion in oil until tender. Stir in zucchini. Cook 1 minute, stirring occasionally.

2. Stir in remaining ingredients, breaking up the tomatoes, heat to boili-ng, reduce heat. Cover and simmer about 15 minutes or until the zucchini is tender.

Serves: 6

Vegan Potato Salad
  • 5 russet potatoes, unpeeled and cubed
  • 2 carrots, shredded
  • 1 stalk celery or bok choy, diced
  • 4 green onions, diced
  • 1 cup Vegenaise, or other vegan mayo
  • 2 Tablespoons dijon mustard, or to taste (optional)
  • 2 Tablespoons Bragg's Liquid Aminos, or other soy sauce
  • 1 teaspoon basil
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon oregano
  • Sea salt and black pepper, to taste
1. Add cubed potatoes to a large pot of salted water, cover, and bring to a boil. Lower heat and simmer, uncovered, until potatoes are al dente (firm, but tender). Do not overcook! Drain and cool.

1. Add potatoes and the rest of the veggies to a large bowl. Combine mayo, mustard and spices to make dressing and gently fold dressing into vegetables. Chill and serve.

Serves: 6

Roasted Corn and Black Bean Salad
  • 4 cobs corn, kernels cut from cob, or 2 cups (defrosted) frozen
  • 3 tablespoons extra-virgin olive oil
  • 1/2 cup red onion, chopped
  • 2 jalapeno peppers , seeded & finely chopped
  • 1 red bell pepper, chopped
  • 2 teaspoons garlic, minced
  • 3 cups cooked black beans, or 2 (15 oz) cans, drained and rinsed
  • 2 large fresh tomatoes, diced
  • 2 large avocado, peeled and cut in 1/2 inch dice

  • Sea salt, to taste (1/2 - 1 teaspoon)
  • 3/4 teaspoon ground cumin
  • 6 tablespoons fresh lime juice
  • 5 tablespoons vegetable oil
  • 2 tablespoons apple cider vinegar
1. Preheat oven to 450°F.

2. In a medium bowl, combine corn and oil, toss to coat. Spread corn in ungreased oven-proof baking dish. Bake in oven 18-22 minutes or until corn begins to turn light golden brown, stirring every 5-10 minutes. Cool 10 minutes.

2. Meanwhile prepare dressing. Combine all ingredients in a small jar with tight fitting lid and shake well until blended -- or simply whisk very well in a small bowl.

3. In a large bowl, combine corn, onion, jalapenos, bell pepper, garlic, beans and tomatoes. Mix well. Add dressing and mix again. Add avocados. Toss gently to combine.

4. Serve immediately or refrigerate up to 24 hours. (If not serving immediately, add avocado just before serving.) May be served over a bed of red leaf lettuce or just as is.

Yield: 8 cups

Southwestern Rice
  • 2 cups COOKED brown rice
  • 3/4 cup soy cheese (such as Follow Your Heart Monterey Jack or other non-dairy cheese), grated
  • 3/4 cup corn kernels, fresh or frozen
  • 1/3 cup non-dairy milk (i.e. unsweetened soy or almond milk)
  • 1/4 cup dairy-free sour cream
  • 1/4 cup scallions, sliced
  • 1/4 cup diced pimento, drained
  • 1/2 jalapeno, chopped
  • Salt and cayenne pepper to taste
1. Combine all ingredients in a large bowl. Spoon into lightly oiled baking dish (for this recipe, I oil the dish with Earth Balance non-dairy butter for exra flavor). Sprinkle lightly with paprika. Bake in a preheated 350°F oven for 25 to 30 minutes or until heated through and the cheese is melted.

Serves: 4

Twice-Baked Tropical Sweet Potatoes
  • 3 sweet potatoes, cleaned and pricked all over with a fork
  • 8 oz crushed pineapple
  • 3 tablespoons fresh ginger root, minced
  • 3 tablespoons unsweetened coconut meat
  • 1 1/2 teaspoons Stevia or other natural dry sweetener
  • 1 1/2 teaspoons orange zest
  • 3/4 teaspoon sea salt

1. Cook potatoes in a 400 degree oven until it gives when squeezed, 45 minutes to 1 hour. Do not overcook -- you want your potatoes tender, but not mushy. Turn down oven heat to 350F.
2. Cut potatoes in half. Scoop out flesh and place in a medium bowl, being careful not to tear the skin. Reserve skins.
3. Add pineapple, ginger, coconut, sugar, zest, and salt to the potato flesh. Mash until slightly fluffy.
4. Place potato skins on a baking sheet. Fill with potato mixture. Bake 15 minutes.

Serves: 6

Vegetable Brown Rice 
  • 1 to 2 Tablespoons extra-virgin olive oil 2 onions, chopped 
  • 3 stalks bok choy, diced 
  • 3 carrots, diced 
  • 2 garlic cloves, diced 
  • 12 ounces fresh spinach, cleaned, stems removed and coarsely chopped 
  • 3 cups COOKED brown rice 
  • 1 teaspoon paprika 
  • 1/2 cup Bragg's Liquid Aminos, or other soy sauce 
  • 3 Tablespoons peanuts 

In a large skillet saute onions, bok choy, carrots and garlic in olive oil until vegetables are tender. Add spinach and continue to saute until spinach is wilted (2-3 minutes). Add cooked brown rice to the mixture. Add seasonings and peanuts.

Serves: 4