Fava and adzuki bean chili

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4 cups veg broth

1 can of fava beans (1 cup dry fava beans)

1 can of adzuki beans (1 cup of dry adzuki beans)

2 cloves diced garlic

1 onion chopped

1 jalapeno pepper (decrease for less spice)

Corn 1 cup frozen or 1 can

1 medium carrot chopped

½ red pepper

½ yellow pepper

3 small tomatoes chopped

1 teaspoon cumin

1 teaspoon chili powder

1 celery stalk chopped

1 package spinach

1 tablespoon cilantro

1 tablespoon parsley


Put all ingredients except spinach in slow cooker. Cook 4 hours then check to make sure beans are tender. When done add spinach.

Sweet Potato and Broccoli Mash


Sweet potato, scrubbed but not peeled


Olive oil

Grated parmesan or romano to taste

Red pepper flakes to taste

*Quantity depends on how much you want! As a starting point, for 1 person, 1/2 large sweet

potato and 1-2 cups of broccoli florets.



Cut sweet potato into cubes, and cook (boiling or Ziploc microwave steaming bags).

Cook large broccoli florets to taste (steaming or Ziploc microwave steaming bags), then cut it into bitesize florets (or even chop it up).

Put sweet potato in bowl, add salt and pepper, a drizzle of olive oil, and some red pepper flakes.

Mash it all up.

Add the broccoli and a little parmesan or Romano cheese, mix well, and taste for seasoning.

Lentil Quinoa Chili

1 Tbs olive oil

One red onion

One green pepper

A lot of garlic

Homemade chili powder, with smoked paprika, cumin, oregano, garlic powder, onion powder, chipotle powder (OR, store-bought chili powder plus extra cumin) (about 4 Tbsp - I use more)

1/8 teaspoon cinnamon

1/4 teaspoon sweet curry powder

One plus tablespoon salt

1/2 teaspoon pepper

28 ounce can of whole tomatoes, broken up

Can of chipotle sauce

1 cup lentils

1/2 cup quinoa

3 cups chicken or veggie stock with a little extra stock base

One can black beans beans

frozen corn - 1-2 cups

Healthy quarter cup chopped cilantro

Scallions for garnish, if desired

avocado, if desired (to garnish)


1. Heat olive oil in large pot over medium-high heat. Once oil is hot, add garlic, onion and pepper and sprinkle with some of the chili powder.  Cook for a few minutes or until onion is translucent.

2. Add in tomatoes, chipotle sauce, chili powder, cinnamon, curry powder, and pepper; bring to a boil, then lower heat and simmer for 6-8 minutes or until tomatoes begin to break down.

 4. Add broth, quinoa, and lentils, and bring back to a boil. Cover, reduce heat, and simmer for 30-40 minutes or until lentils are tender and quinoa has expanded. (I find it takes a lot longer)

 5. Stir in black beans, corn, salt and cilantro. Chili will continue to thicken.

 6.Taste and adjust seasonings if needed. Simmer a few more minutes.



This recipe serves one, you can use a bigger pan and more eggs and veggies to serve more.

About 1/2 cup chopped veggies (I use red or yellow pepper, broccoli, carrot, scallions)

Red pepper flakes to taste (or Italian seasoning)

Crumbled bleu cheese (or other cheese) - optional (If using Italian seasoning, choose Parmesan

or Cheddar instead of Bleu)

Spray a small non-stick pan with cooking oil. Salute the veggies over medium-low for 3-4

minutes, or until they start to soften.

Beat the eggs with a couple tablespoons of water, season with salt and pepper, and red pepper

Add the eggs to the veggies, and cover the pan (a plate will work if you don’t have a lid).

Check occasionally. When top is still a little runny, sprinkle on cheese, replace cover. Cook

until eggs are solid. Slide onto a plate to serve.

Asparagus & White Bean Soup

Courtesy of The Everyday Ayurveda Cookbook

1 bunch asparagus stalks

2 cups water

1 tsp olive oil

½ cup cooked white beans

1 tsp Spring Salts

Juice of ¼ of a lemon

¼ lemon cut into 2 wedges

Freshly ground pepper to taste


Spring salt recipe

1 tbsp finely ground pink salt

¼ cup dried lemon zest

2 tbsp dried basil

1 ½ ground black pepper

¼ tsp cayenne pepper


NOTES: Canned beans work well. For the Spring Salts recipe, if you can’t find store bought dried lemon zest, you need to make this ahead to give the lemon zest time to dry.  Otherwise, throw in the ingredients of the recipe to taste. Use fresh lemon zest and regular salt.

Curried coconut veggie soup


2 Tbs coconut oil

1 small-medium onion, or 2 large shallots, chopped

Jalapeno or serrano pepper to taste. Serrano is spicier; moderate heat would be a

medium-large jalepeno or a small-medium serrano. Remove the seeds and ribs if you

want less heat. Mince up the chili, and if you use a jalepano, you can make some slices

to add in as well.

Ginger - some minced and some in matchsticks. At least a 1-inch piece (I use about

three times that)

Powdered ground lemongrass to taste, start with 1 tsp

Sweet curry powder to taste - start with 1-2 Tbs

Salt to taste - start with 2 tsp

About 4 cloves garlic, chopped, minced, crushed or pressed (more or less to taste)

Thai red chili paste or gochujang (Korean chili paste) to taste - start wth 2 tsp

Chopped veggies of choice, chopped small and uniformly (I used 3 carrots, small bunch

broccoli, red, yellow, and orange pepper (half of each), 3 scallions, and spinach)

2 cups chicken or veggie stock (Better than Boullion is great, as you can make it extra


1 can low fat coconut milk

1 pack Shirataki angel hair and 1 pack rice (rinsed) (AKA Miracle noodles)

Black pepper to taste

Juice of 1 lime

Chopped fresh cilantro


Saute serrano or jalapeno, onion or shallot, and ginger in coconut oil over medium heat

about 8 minutes.

Add lemongrass, sweet curry, salt, garlic, chili paste; cook for a few minutes.

Add veggies (except leafy greens); sauce for a few minutes until they start to soften.

Add chicken stock and low-fat coconut milk.

Add seeded jalapeno rings and scallions, if using.

Add Shirataki noodles/rice.

Adjust seasoning for heat, curry, salt, add a little black pepper, bring to boil then simmer

about 10 min.

Add lime juice.

Stir in spinach (if using), and cook a couple minutes until it wilts.

Garnish with fresh cilantro.

Additions that would be good:

pretty much and veggies you need to use up

thai basil




sweet potatoes

any leafy green

snap peas


any shirataki product

fish sauce

Soy sauce or Tamari

White Bean & Artichoke Croquettes

Courtesy of The Everyday Ayurveda Cookbook by Kate O’Donnell

1 cup cooked white cannellini beans

Handful of baby spinach

2 marinated, drained artichoke hearts or 2 steamed artichoke hearts plus 1 tsp olive oil

1tbsp ground flaxseed

1 tsp Spring Salts (optional, see note)

¼ tsp lemon zest (optional)

Preheat oven to 350 degrees. Line a baking sheet with parchment paper. In a large mixing bowl, mash the beans well with a fork. Chop the spinach and dice the artichoke, then stir the veggies into the mashed beans with the fork. Add the flaxseed, spring salts, lemon zest, and olive oil if using steamed artichokes, as marinated will already contain oil. Stir until the mixture is a uniformly chunky consistency.

Form 6 patties, distribute on the parchment-paper-covered sheet, and bake for 10 minutes on each side. Alternatively, you can melt 1tsp of ghee in a ceramic nonstick frying pan and pan fry the patties slowly over medium heat until browned, about 5 minutes for each side.

Serve with stone ground mustard.

Spring salt recipe

1 tbsp finely ground pink salt

¼ cup dried lemon zest

2 tbsp dried basil

1 ½ ground black pepper

¼ tsp cayenne pepper

NOTES: If you don’t want to mash and mix in a bowl, put all ingredients into a food processor and pulse to a chunky consistently adding olive oil as needed. Canned beans will do fine. If you want to fry the patties, you can substitute butter for ghee and a regular non-stick skillet will do. For the Spring Salts recipe, if you can’t find store bought dried lemon zest, you need to make this ahead to give the lemon zest time to dry.  Otherwise, throw in the ingredients of the recipe to taste. Use fresh lemon zest and regular salt.

Vegetarian Times Vegan Burger

Now-or-Later Vegan Burgers Courtesy of Vegetarian Times

Serves 4

2 c. cooked or canned beans of your choice (black, white, red, chickpeas, lentils), drained, liquid reserved
4 carrots, peeled and grated (1 1/2 c.)
1 small onion, coarsely chopped (1 c.)
1/2 c. rolled oats (not instant)
1/4 c. chopped fresh parsley or cilantro
3 cloves garlic, chopped (1 Tbs)
1 Tbs chili powder or spice mix of your choice
1 tsp salt
1 pinch ground black pepper
4 Tbs olive oil
4 toasted ww hamburger buns or 8 slices ww toast
4 Tbs mustard, any kind
Lettuce, sliced tomato, onion, for garnish

Pulse beans, carrots, onion, oats, parsley, garlic, chili powder, salt, pepper in food processor til combined but not pureed. Pinch a bit of mixture to see if it holds together. If not, add bean liquid or water, 1 Tbs at a time, until it does. Let mixture rest a few min. before shaping patties. For best results, chill 30 min or overnight.

Shape bean mixture into 4 1" thick patties. (cover/refrigerate up to sev. hours if desired or wrap/freeze, thaw before cooking). Coat bottom of large nonstick or cast-iron skillet with oil, heat over medium heat. Add patties, cook 3-5 min., or til browned on 1 side. Turn carefully, cook 3-5 min more, or til firm, browned, and crisp in places. Serve hot or at room temp on buns with mustard and garnishes.
Per burger: 416 cal; 15 g prot; 14 g total fat (2g sat); 62g carbs; 0 mg chole; 970 mg sod; 14 g fiber; 8 g sugars

Kate’s Vegetal Smoothie

Kate's Vegetal Smoothie

Put protein powder in blender, add unsweetened Vanilla Almond milk to cover the blades, blend.


  • 1/2 apple (remove seeds - they are a little toxic)
  • 2 inch chunk of cucumber (unpeeled)
  • 1-2 carrots (unpeeled but scrubbed)
  • 1 stalk celery
  • Raw ginger to taste (peeled) - start with about an inch length
  • Handful cilantro (remove the long, thick stems without leaves - the rest of the stems are fine)
  • 1/4 lemon, peeled, maybe adding a little of the peel but NOT the white pith
  • 2-4 leaves kale (remove thick stems)
  • 1/3 cup blueberries
  • (Agave syrup if desired to add a little more sweetness)

Blend well and enjoy!  (Makes 2 servings)