Category Archives: Plant Strong Lifestyle

Posts relating to the plant-strong lifestyle – places to eat, recipes, nutritional information, web resources.

Heavenly Salad

Inspired by the Heavenly Salad at Loving Hut


1 regular cabbage or 1 large daikon (about 3 cups), shredded
5 large carrots, shredded (2 cups)
Red Cabbage, shredded (1 cup)
Red and green bell pepper, thin slices
Shredded jicama (optional)
Include bits of mint and basil leaves

Use Walden Farms Pear & Balsamic, or try this Sauce:
5 tbsp rice vinegar, unsweetened and no sodium
3 tsp grated ginger
1 tbsp soy sauce
Juice of 1 lime
1 tbsp miso paste
¼ cup minced onions

Agave to taste

1. Mix all the shredded veggies in a large bowl.
2. Mix all the sauce ingredients in a small bowl.
3. Mix the two together and there you have it.

½-1 cup chopped peanuts
Baked tofu, sliced or some chick’n


Three Potato Salad

From Kate Woodward
All Organic ingredients –
The potatoes, celery, onion, parsley and dill were fresh from the farmer’s market.
The vegenaise and vinegar were from People’s Coop Market on Voltaire Street in Ocean Beach.
3 Medium to Large Purple Potatoes
3 Medium to Large Yukon Gold Potatoes
3 Medium to Large Red Potatoes
1/4 cup Celery chopped finely or minced in food processor
1/4 cup Onion chopped finely or minced in food processor
2 Tablespoons of  fresh Parsley chopped finely
2 Tablespoons of  fresh Dill chopped finely
1 and 1/4 Cup Vegenaise or Amazin Mayo
Vinegar (Bragg’s Cider Vinegar) to taste
Steam potatoes to fork tender, remove from heat and cool. Peel and cut into bit size pieces.
Mix all other ingredients together and add to potatoes. Stir and serve or refrigerate up to two days.

Marinade for Grilled Vegetables

This make a mouth watering marinade. Double or triple the recipe for more veggies.

1 cup marinade

2/3 cup olive oil
1/3 cup balsamic vinegar
1/4 cup minced onion
1 tbsp chopped fresh basil
1 tsp minced garlic
1/2 tsp kosher salt
1/4 tsp fresh ground black pepper
Optional: 1 tsp Worcestershire sauce
Combine all ingredients and mix well
Marinade veggies for 3 to 4 hours

The Best Shredded Kale Salad


Yield: 4 small bowls
Soak time: 1 hour
Prep time: 30 minutes
Cook time: 10 minutes


  • 2 medium bunches destemmed Lacinato/dinosaur kale, finely chopped (8 cups chopped)
  • 2 large garlic cloves
  • 1/4 cup fresh lemon juice (from 1 lemon)
  • 3-4 tablespoons extra virgin olive oil, to taste
  • 1/4 teaspoon fine grain sea salt
  • 1/4 teaspoon freshly ground black pepper (just eyeball it)
  • 1-2 handfuls dried sweetened cranberries, for garnish
  • 1 cup pecan halves, toasted
  • 1.5 tablespoons nutritional yeast
  • 1 tablespoon extra virgin olive oil
  • 2 pinches fine grain sea salt


  1. Preheat the oven to 300F. Spread the pecans onto a baking sheet and toast in the oven for 8-10 minutes until fragrant and lightly golden.
  2. Remove the stems from the kale and discard (you can save for smoothies if you are hard core!). Finely chop the kale leaves (the smaller, the better!).
  3. Wash the kale and spin dry. Place dried kale into a large bowl.
  4. For the dressing: In a mini food processor, process the garlic until minced. Now add the lemon, oil, salt, and pepper and process until combined. Adjust to taste, if desired. Pour the dressing onto the kale and mix it into the kale with your hands or toss with spoons. Keep mixing for about 1 minute to ensure everything is coated perfectly.
  5. For the pecan parm: Rinse out the mini processor and pat dry. Add the pecans into the processor and process until the pecans are the size of peas or a bit larger. Now add in the nutritional yeast, oil, and salt and process again until it’s a coarse crumb. Be sure not to over-process – we still want a nice crunchy texture here, not powder.
  6. Sprinkle the pecan Parmesan all over the salad. Toss on a handful or two of dried cranberries. Wrap and place in the fridge for 30-60 minutes to soften. I tried letting this salad sit overnight in the fridge and I greatly preferred the flavour of the salad served the day of, so I don’t recommend making this salad the day before and letting it sit in the fridge overnight.
Note: 1) Instead of a mini processor, you can chop/whisk the dressing and pecan “parmesan” by hand. 2) For a nut-free version, try using breadcrumbs instead of pecans.

Simple Seasoned Mushrooms

Contributed by Jeanie Anderson

Yield: 4 servings
2 tablespoons olive oil
2 tablespoons tamari
2 cups shitake, crimini, baby bella, or white button mushrooms, cleaned, stemmed, and sliced
In a medium bowl, whisk together the oil and tamaril. Add the mushrroms and toss to coat thoroughly. Dehydrate for 15 minutes or set aside at room temperature for 1 hour, to allow the mushrooms to marinate. Drain any excess liquid off the mushrooms before eating or utilizing in another recipe
Per serving: 74 calories, 6.9g fat (1g sat), 1.9g cargs, trace fiber, 2g protein
Substitution for tamari: soy sauce, nama shoyu, or liquid aminos


Lemon Rosemary Shortbread

Prep Time: 10 minutes

Cook Time: 25-30 minutes

Yield: 8 slices

A shortbread that is gluten-free and oil-free and complimented with fresh flavors of lemon and rosemary. It makes a beautiful dessert and is also incredibly easy to make.


  • 1 1/2 cups blanched almond flour (Bob’s Red Mill is gluten-free)
  • 3/4 cup oat flour (grind 1 cup quick-cooking oats into a flour and measure out 3/4 cup)
  • 1 tablespoon ground flaxseed (mixed with 3 tablespoons warm water)
  • 1/4 teaspoon fine sea salt
  • 2 sprigs fresh rosemary (do not use dried spice)
  • 1/4 cup maple syrup
  • 2 tablespoons almond butter
  • 1 1/2 tablespoons fresh lemon juice
  • 1 teaspoon vanilla extract
  • Optional lemon icing: but highly recommended!
  • 2 teaspoons water
  • 1 teaspoon fresh lemon juice (or if you want just a sweet icing, omit the lemon juice and use water)
  • 1/4 teaspoon vanilla extract (use gluten-free if necessary)
  • 1/4 cup vegan powdered sugar
  • 1/4 cup erythritol


Pre-heat an oven to 300 degrees and spray an 8 inch cake pan with nonstick spray.

Add 1 cup quick cooking oats to a food processor and grind for a couple of minutes until a fine flour forms. Measure out 3/4 cup and use any extra in a smoothie.

In a large bowl, combine the flours and salt. Whisk well until thoroughly combined or use your hands. Slide the rosemary leaves off the stems and finely chop them. Stir into the dry ingredients.

In a coffee mug, add the water and warm for 15 seconds in the microwave. Add the flaxseed and whisk well for 30 seconds with a fork, set aside for 5 minutes at least, to thicken and become gel-like. Then add the syrup, almond butter, lemon juice, vanilla and whisk well.

Add the wet ingredients to the dry ingredients and stir with a rubber spatula. Once it all comes together in a ball, pour it into the pan and press down flat and evenly, pressing the dough out to the edges with the rubber spatula. Bake 25-30 minutes or until slightly golden around the edges and pulling away from the pan. Mine took about 26 minutes. Meanwhile, combine the lemon icing ingredients, whisk well with a fork until thick and set aside.

Allow the shortbread to cool completely in the pan (about an hour). Turn out the shortbread onto a plate, tapping the back to release it. Use a very sharp knife to gently slice into 8 slices. Drizzle reserved lemon icing over the top and let it dry for a few minutes. Store in the fridge or room temperature. I prefer mine cold, straight out of the fridge with coffee in the morning!

Kater Veggie Pizza


1 large Boboli (or other brand) pizza Dough
1 small jar of spaghetti sauce
1 small jar of artichoke hearts
1 Green bell pepper – sliced into rings
1 Red bell pepper – sliced into rings
2 tomatoes – sliced
Italian seasoning
Lemon pepper
Virgin olive oil
2 packages 8 oz vegan mozzarella style cheese shreds
2 cloves garlic – minced
1 small can of sliced olives
1/2 Onion – sliced
Sliced mushrooms
Sliced Tofurkey or other meat substitute (optional)
Spread sauce over the Boboli. Add minced garlic and spread around the top. Sprinkle olive oil lightly on sauce. Add lemon pepper and Italian seasoning. Add cheese.
Sprinkle more Italian seasoning
Add onions and bell peppers
Add sliced tomatoes and artichoke hearts
add sliced olives and mushrooms
Bake at 450° for about 20 to 25 minutes


Broccoli Crunch Salad

by Veggietorials

Prep Time: 10 minutes
Cook Time: 5 minutes

Want to improve your relationship with raw broccoli? Try this super simple and outrageously delicious recipe for the un-cooks.

Ingredients (4-6 servings)

  • 1 medium sized head organic broccoli
  • 1/4 cup(40g) chopped red onion
  • 1 large carrot,grated
  • 2 ribs celery,chopped (or sub diced green apple)
  • 1 cup(120g) spicy pecans,chopped
  • 1/2 cup(75g) dried cranberries (or raisins)
  • 1/4 cup(30g) un-bacon bits
  • 3/4 cup(165g) vegan mayo
  • 2 tablespoons brown rice syrup (or sub maple syrup,agave,etc)
  • 1 1/2 tablespoons spicy or honey mustard
  • 1 teaspoon curry powder
  • salt & pepper
Spicy pecans:

  • 1 cup raw pecans
  • 2 tablespoons olive oil
  • 1 teaspoon chili powder
  • 1/4 teaspoon cayenne (add more if you like it hot!
  • 1 tablespoon agave nectar
  • Pinch of salt
  • Preheat oven to 325F degrees.In a small saucepan, heat oil, spices and agave for about 15-30 seconds on medium high heat. Remove from heat. Stir in pecans and toss to coat. Transfer nuts to a baking sheet and spread evenly. Sprinkle with a pinch of salt. Bake for about 10-15 minutes, until nuts are toasted. Keep our eye on them and give them a stir to make sure they do not burn. Remove from oven and set aside to cool.


  • In a small bowl,combine vegan mayo,mustard,curry powder and brown rice syrup.Mix well, add salt & pepper to taste. Set aside.
  • Cut broccoli florets into bite-sized pieces add to large mixing bowl. Toss in carrots,celery,onions,pecans,cranberries.Pour in dressing and mix until veggies are well coated. Add un-bacon bits right before serving.
  • Note: This salad tastes best after being refrigerated for a few hours before serving. Keep unused portion in an airtight container in the fridge for up to 3 days.

17 Bean and Rice Soup

Contributed by Donna Jacobs
2 TBS olive oil
1 tsp crushed garlic
1 medium yellow onion
3 big celery stalks
1 cup baby carrots
1 14.5 oz. can of diced tomatoes (0ptional)
1 cup 17 bean mix (soak over night)
1 cup rice (I used a mixture of wild, brown, and basmati rice)
1  32oz container of organic vegetable broth
4 quarts of water
1 bay leaf
¼ tsp bay leave powder (Sprouts)
1 tsp. Italian herbs
1 tsp 21 herb blend (Trader Joes)
1 tsp salt
Pepper to taste
Sauté the garlic, onion and celery in the olive oil.  Add broth and water and spices.  Add bean mix. Cook covered for 1 hour. Mix in rice. Cook 30 minutes. Mix in carrots and any other vegetables you like and cook for 30 minutes more.

Chocolate Pudding with Coconut Milk Whipped Cream

Contributed by Liz Geary
½ cup chocolate chips, melted
1 12 oz. box Mori-Nu Silken Tofu
2 tablespoons maple syrup
½  tsp. grated orange rind
Melt the chocolate chips in a double boiler on the stovetop or in a microwave safe bowl at 20 second intervals. Stir until melted.
In a blender combine the tofu, melted chocolate, and maple syrup.   Blend until smooth then transfer to individual serving dishes.  Chill before serving.
Coconut Milk Whipped Cream
1 can premium coconut milk, chilled
1 teaspoon vanilla
Chill the coconut milk for 24 hours.  Remove the can from the refrigerator and flip it upside down to open it from the bottom. Pour off the liquid. Scoop the coconut cream from the can into a chilled mixing bowl.   Add the vanilla and maple syrup, using a wire whisk or electric mixer beat until fluffy.  Serve chilled.