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Recipes
VEGAN SHEPHERD’S PIE
By Peggie
Filling and comforting vegan shepherd’s pie made with a delicious veggie-packed veggie mince and creamy mashed po...
- For the Veggie Mince:
- For the Veggie Mince:
- For the Veggie Mince:
- 1 1 1 Onion (chopped)
- 1 1 1 Onion (chopped)
- 1 1 1 Onion (chopped)
- 1 1 1 Tbsp Crushed Garlic
- 1 1 1 Tbsp Crushed Garlic
- 1 1 1 Tbsp Crushed Garlic
- 1 1 1 Tbsp Olive Oil
- 1 1 1 Tbsp Olive Oil
- 1 1 1 Tbsp Olive Oil
- 12 12oz 12oz (340g) Soy Mince*
- 12 12oz 12oz (340g) Soy Mince*
- 12 12oz 12oz (340g) Soy Mince*
- 2 2 2 Packs (18oz/500g total) Button Mushrooms (finely chopped)
- 2 2 2 Packs (18oz/500g total) Button Mushrooms (finely chopped)
- 2 2 2 Packs (18oz/500g total) Button Mushrooms (finely chopped)
- 2 2 2 Tbsp Soy Sauce
- 2 2 2 Tbsp Soy Sauce
- 2 2 2 Tbsp Soy Sauce
- 1 1 1 Tbsp Maple Syrup
- 1 1 1 Tbsp Maple Syrup
- 1 1 1 Tbsp Maple Syrup
- 1 1 1 tsp Dried Basil
- 1 1 1 tsp Dried Basil
- 1 1 1 tsp Dried Basil
- 1 1 1 tsp Dried Oregano
- 1 1 1 tsp Dried Oregano
- 1 1 1 tsp Dried Oregano
- 1/2 1/2 1/2 cup (130g) Tomato Paste
- 1/2 1/2 1/2 cup (130g) Tomato Paste
- 1/2 1/2 1/2 cup (130g) Tomato Paste
- 2 2 2 cups (280g) Frozen Peas and Carrots*
- 2 2 2 cups (280g) Frozen Peas and Carrots*
- 2 2 2 cups (280g) Frozen Peas and Carrots*
- For the Mashed Potatoes:
- For the Mashed Potatoes:
- For the Mashed Potatoes:
- 4 4 4 Large Potatoes (~1100g/2.5lb)
- 4 4 4 Large Potatoes (~1100g/2.5lb)
- 4 4 4 Large Potatoes (~1100g/2.5lb)
- 4 4 4 Tbsp (60g) Vegan Butter (plus more for the top)
- 4 4 4 Tbsp (60g) Vegan Butter (plus more for the top)
- 4 4 4 Tbsp (60g) Vegan Butter (plus more for the top)
- 1/3 1/3 1/2 – 1/2 cup Soy Milk (or other non-dairy milk)*
- 1/3 1/3 1/2 – 1/2 cup Soy Milk (or other non-dairy milk)*
- 1/3 1/3 1/2 – 1/2 cup Soy Milk (or other non-dairy milk)*
- to Salt and Black Pepper to Taste
- to Salt and Black Pepper to Taste
- to Salt and Black Pepper to Taste
The Best Vegan Pesto
By Peggie
Cheesy, garlicky and deliciously flavorful vegan pesto
- 1/2 cup (68g) pine nuts
- 1/2 cup (50g) walnuts
- 1/4 cup (60ml) olive oil
- 1 teaspoon crushed garlic
- 2 tablespoons lemon juice
- 1/3 cup (20g) nutritional yeast
- 1 cup fresh basil leaves, packed
- 1/2 cup fresh parsley, packed
- 1/4 cup (60ml) water
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
Savory Chicken Sausage, Egg and Cheese Muffins
By Peggie
Deliciously savory chicken sausage, egg and cheese muffins that are perfect for breakfast meal prep
- 8 large eggs
- 1/2 cup unsweetened almond milk
- ½ teaspoon salt
- Freshly ground black pepper
- 1/3 cup coconut flour
- ½ pound chicken sausage of choice, or your favorite breakfast chicken sausage
- 1 cup shredded cheddar cheese, divided (use whatever cheese you like)
- To serve: Serve with avocado chunks and salsa on top
Pecan Pie Cake
By Peggie
Cake Preheat oven to 350 degrees
- Cake
- 2 cups pecans, chopped
- 3/4 cup butter, softened
- 2 cups white sugar
- 5 eggs, separated
- 1 tablespoon vanilla extract
- 1 cup milk
- 1 tablespoon lemon juice
- 2 cups flour
- 1 1/2 teaspoons baking soda
- 1 cup chopped pecans
- 1/3 cup caramel sauce
- 1/3 cup light cream
- Filling
- 1/2 cup packed brown sugar
- 1/3 cup cornstarch
- 3/4 cup dark corn syrup
- 2 egg yolks
- 1 egg
- 1 1/2 cups light cream
- 2 tablespoons butter
- 1 teaspoon vanilla extract
- Other
- 2 cups heavy cream
- 3 tablespoons powdered sugar
- additional pecans for decorating (optional)
- Cream for serving
Pizza with Chicken Breast Crust
By Peggie
Cycle 1
- CHOOSE ONE:
- 1 1/2 pounds of chicken breasts (roughly 3 breasts), Cooked
- 3 eggs
- 1 1/2 cup parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon basil
- 1 teaspoon oregano
- 2 cups mozzarella cheese, reduced fat or fat free
- 10 ounces tomato sauce, canned
- 1 small bell pepper, chopped
- 1 onion, chopped
- 1/2 cup mushrooms, sliced
- 2 to 4 ounces of Lonnie Turkey Sausage (Recipe in Appendix A) 2 to 4 ounces cooked ground turkey
- 2 to 4 ounces cooked ground sirloin (Cycle 2 ONLY)
- 2 ounces black olives, sliced (Cycle 3 ONLY)
- 2 ounces turkey pepperoni, sliced (Cycle 3 ONLY)
Dark Chocolate Protein Pancakes
By Peggie
Protein pancakes make a great post workout because you get a nice rush of carbs and easy to digest proteins
- 2/3 cup buckwheat flour (buckwheat is a gluten free flour)
- 1/3 cup vanilla protein powder - here's my guide to choosing a good one: https://thebettyrocker.com/top-5-protein-powders/
- (or 1 serving and make up the rest of the 1 cup with buckwheat flour)
- 1/4 cup cacao powder
- (you could do chocolate protein powder but I would still add a couple T of cacao powder for rich chocolate flavor and awesome health benefits)
- 1 cup almond milk
- (or other milk; you may need a little more)
- 1 tablespoon olive oil
- 1 tablespoon ground flaxseed
- 1/2 teaspoon sea salt; 1 teaspoon vanilla extract; 1/2 teaspoon cinnamon
Turkey Vegetable Egg Cups
By Peggie
Cycle 1
- 12 slices thinly sliced deli turkey (direct from your butcher, sliced from turkey breast, not pre-packaged)
- 3/4 cup salsa or marinara sauce
- Fresh cut up vegetables
- 18 large egg whites or 2 1/4 cups liquid egg white or egg substitute
- Up to 2 Tbsp fat-free cheese of your choice per muffin
VEGAN TAHINI SAUCE
By Peggie
Easy, versatile tahini sauce that is wonderful drizzled over everything
- 1/2 cup (120g) Tahini*
- 1/4 cup (60ml) Lemon Juice
- 2 tsp Maple Syrup
- 1/2 tsp Salt
- 1/2 tsp Garlic Powder
- 1/4 cup Water*
SMOKY SWEET POTATO SALAD WITH BLACK BEANS
By Peggie
The sweet potatoes in this salad partially break down and help hold the other ingredients together
- 2 cups cooked sweet potato cut in cubes (see note for baking tips)
- 2 14 oz cans black beans rinsed and drained
- 3/4 cup red or yellow bell pepper diced
- 1/2 cup cucumber diced (seeds removed) (or jicama, peel trimmed and diced)
- 2 tbsp chives roughly chopped, or green portion of green onions, sliced
- 2 tbsp flat-leaf parsley minced (cilantro can also be used)
- 1 - 1 1/2 tsp fresh oregano minced
- 4 - 5 tbsp freshly squeezed lime juice will need about 2-3 limes
- 1 tsp sea salt little scant
- Freshly ground black pepper
- 1/2 tsp chipotle hot sauce I use Tabasco brand; can use another 1/2 tsp if you like it smokier/hotter
- 1 tsp ground cumin
- 1/4 tsp allspice
- 1/4 tsp smoked paprika
- 1/4 - 1/2 tsp pure maple syrup or agave nectar
Sweetheart Soufflé
By Peggie
Preheat oven to 350. Lightly coat two 8 ounce soufflé dishes with cooking spray
- 1/2 tsp sugar
- 3 tbsp cocoa powder
- 1 tbsp cornstarch
- 1/2 tsp instant coffee
- 2 tbsp sugar
- 1/2 cup skim milk
- 1/2 tsp vanilla
- 2 egg whites
- 1/4 tsp cream of tartar
- 1/4 cup sugar