Ingredients
Method
* 1 can (pimento) peppers
| 176 | Calories |
| 4g | Fat |
| 32g | Carbs |
| 5g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 176 | |
| % Daily Value * | |
| Total Carbohydrate 32g | 11% |
| Dietary Fiber 4g | 15% |
| Total Sugars 8g | |
| Protein 5g | 11% |
| Total Fat 4g | 5% |
| Saturated Fat 0g | 2% |
| Vitamin C 25mg | 27% |
| Sodium 13mg | 1% |
| Calcium 41mg | 3% |
| Iron 2mg | 9% |
| Potassium 292mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Original recipe (1X) yields 6 servings
Our friend made this for us, and it was really yummy. It's original source was allrecipes.com.
Ingredients
3 Tbsp. olive oil
1 lb. sliced mushrooms (white button or baby bella)
1/4 cup finely chopped red onion or shallot
1 clove garlic, finely chopped
1/4 tsp. salt
1/2 tsp. ground black pepper
1 tsp. chopped thyme leaves
2 Tbsp. salted butter
1/4 cup flour
3 cups vegetable stock
1 Tbsp. soy sauce
1 Tbsp. chopped parsley
1 stalk of celery minced
Directions
YIELDS:
4 c.
PREP TIME:
5 mins
TOTAL TIME:
15 mins
Heat a large skillet over medium-high heat. Add
the olive oil, then the mushrooms. Spread them
in an even layer and let cook, undisturbed, for 4
minutes. Add the onion, garlic, salt, pepper, and
thyme, and stir to combine. Cook 2 minutes
more.
1
Reduce the heat to medium. Add the butter to
the skillet. Once melted, sprinkle the flour
evenly over top of the mushrooms. Stir until the
flour mixture is lightly toasted, about 1 minute.
2
Add the vegetable stock and soy sauce. Scrape
the bottom of the skillet to remove all the
brown bits and stir until smooth. Increase the
heat to medium-high to return to a simmer,
then reduce heat to medium and let the gravy
simmer for 5 minutes.
3
4 Remove from the heat and stir in the parsley
Tip: If you like a creamy gravy, stir in 2 tablespoons of heavy cream with the
parsley
Note: I added 1 stalk of celery minced from a food processor. (Dec 2025)
4-ingredient vegan flax muffins that taste like butterscotch blondies? Yes, please! They are also flourless, grain-free, gluten-free, and oil-free.
Course: Grain-Free Vegan Muffins Cuisine: American Keyword: all flaxseed muffins, flourless vegan flax muffin, oil-free vegan muffins, vegan flax muffin, wfpb baking, wfpb breakfast cookies, wfpb muffins Servings: 12 muffins Author: Camilla
2/3 cup flaxseed meal
1/2 cup smooth almond butter
1/2 cup plain nondairy milk (e.g., almond milk, cashew milk, oat milk)
1/3 cup pure maple syrup
Optional: 1 teaspoon vanilla extract
Optional: 1/4 cup chopped dried fruit or miniature chocolate chips
Preheat oven to 325F (160C). Grease or spray 12 cups of a standard muffin tin.
In a large bowl, stir together the flaxseed meal, almond butter, milk, maple syrup and (optional) vanilla until blended and smooth.
Divide batter evenly among prepared cups.
If using, sprinkle tops with dried fruit, lightly pressing into batter.
Bake for 25 to 30 minutes or until edges are browned and the centers are just set.
Let cool in pan on wire rack for 10 minutes, then remove muffins from muffin tin. Transfer muffins directly to rack to cool completely.
Storage: The muffins will keep in a airtight container in the refrigerator for 5 to 6 days or the freezer for up to 3 months.
Tip: Any creamy-ish nut or seed butter can be used in place of the almond butter. If the nut or seed butter is unsalted, add about 1/8 to 1/4 teaspoon fine sea salt to the batter.
Milk: Use any nondairy milk you like except for full fat coconut milk. If you are not avoiding dairy, feel free to use dairy milk.
Sweetener: Use an equal amount of granulated sweetner (e.g., coconut sugar, brown sugar, granulated cane sugar) in place of the maple syrup.
Sugar-Free Option: Replace the maple syrup with an equal amount of measure for measure liquid or granular sugar replacement.
Serving: 1muffin | Calories: 124kcal | Carbohydrates: 10.2g | Protein: 4.8g | Fat: 7.3g | Saturated Fat: 1.3g | Sodium: 10mg | Fiber: 2.4g | Sugar: 6.5g
Ingredients
Large Onion Chopped
Peppers g y o r
Abbotts veggie crumbles 2 boxes
3 low sodium stewed tomatoes (stewed tomatoes are hard to find so we used no salt diced tomatoes and
Low sodium bottle v8
Can low sodium kidney undrained
Can low sodium white beans undrained
Peppered meat mixture
Packet McCormick's chili seasoning (or make your own reducing salt)
Instructions
Brown onions and peppers
Add Abbotts crumbles and brown more
Put all incidents in pot
Medium high frequent stirring 45 min
Simmering 1 hr stirring
Ingredients
▢ 2 Tbsp chili powder
▢ 2 tsp cumin
▢ 1 tsp salt
▢ ½ tsp garlic powder
▢ ½ tsp onion powder
▢ ½ tsp ground black pepper
▢ ½ tsp paprika, smoked paprika also works well here
▢ ½ tsp oregano
▢ ½ tsp cocoa powder
▢ ¼ tsp cayenne pepper
Instructions
Mix together all spices. This recipe is equivalent to 1 store bought seasoning packet (1.25 oz or 35 grams).
Spices for making chili seasoning.
Store in an airtight container until ready to use.
Try these chili recipes:
Makes 2 cups
One 6-ounce can tomato paste
1/2 cup pineapple juice
1/4 cup pure maple syrup
3 Tbsp low-sodium soy sauce or liquid aminos
2 Tbsp apple cider vinegar
2 Tbsp stone-ground mustard
1 Tbsp minced ginger
1 to 2 cloves garlic, peeled and minced
1/2 tsp chipotle powder
1/2 tsp paprika or smoked paprika
1/2 tsp freshly ground black pepper
1/4 tsp onion powder
1/4 tsp cayenne pepper
1. combine all ingredients in a blender and blend on high until smooth
2. Serve immediately or keep in an airtight container in the refrigerator for up to 4-5 days
We used 1/2 tsp onion powder and 1 Tbsp of onion flakes. We also put half of the maple syrup that was called for.
Source: Forks over Knives The Cookbook by Del Sroufe
1 c balsamic vinegar
3 tbsp water
1/3 c tahini
3/4 dijon mustard
1/4 c maple syrup
1 tsp garlic, minced
salt and pepper
Mince garlic and combine ingredients in a medium bowl and mix until smooth
1/4 c tahini
2 Tbsp lemon juice
2 Tbsp water
2 clove garlic, minced
salt
pepper
3-4 Tbsp Water
⅓ cup creamy peanut butter
1 tsp Chili Garlic Sauce
1 Tbsp liquid aminos
3 Tbsp lime juice
2-3 Tbsp maple syrup
Add chili garlic sauce, peanut butter, liquid aminos, lime juice and maple syrup and mix well.
Add water, 1 tbsp at a time so the sauce doesn’t become too thin.
1 Tbsp tahini
1 Tbsp whole grain mustard
1/4 cup citrus juice (lemon, lime, OJ, tangerine, etc.)
dash of onion powder
dash of garlic powder
dash of black pepper
options:
dash of smoked paprika
red pepper chili flakes
cumin &/or turmeric
1/4 cup chopped herbs (suggestions: basil, oregano, mint, dill, lemon verbena)
Add all to a plastic container w/ lid and shake to combine.
I am growing lots of herbs in my garden. I use whatever is around like. Dried herbs would work if you don't have fresh around.
Great sauce recipe for steamed or roasted veggies:
Ingredients:
2 whole ripe bananas
3-5 tbsp cocoa powder
1 tbsp maple syrup
¼ cup peanut butter (nothing but peanuts)
3 cups unsweetened vanilla almond milk
½ cup ice cubes
Variations: sub vanilla coconut milk for almond milk
More ice, make sure almond/coconut milk is cold, or freeze bananas
Nutrition Facts
498 cal
71 g carbs
21 g fat
12 g protein
Method:
1. Blend bananas with cocoa powder, maple syrup, and peanut butter. Process until mashed.
2. Add almond milk and ice, blending until smooth.
3. Garnish with shredded dark dairy-free chocolate.
Variation: add milk in step 1.
Source: Whole Foods Plant Based Cookbook for Longevity: Plant Based Healthy Meal Prep Featuring a 10 Day Eat Real Food Plan (found on Amazon Kindle) by Paul Griggs
Ingredients:
1-2 tbsp EVOO or water
1 yellow onion, chopped
4 cloves garlic, minced
1 sweet potato, cubed
2 carrots, sliced
3 celery stalks, sliced
2 red bell peppers, chopped
1 tsp cumin
½ tsp cinnamon
1 tsp each sea salt and pepper
2 tbsp unsweetened cacao powder
2 tbsp hot chili powder
1 tsp paprika
28 oz canned diced tomatoes
1 C water or vegetable broth
¼ C tomato paste
4 oz chipotle peppers in adobo sauce, chopped
1 tbsp balsamic vinegar
1 tbsp soy sauce or liquid aminos
14 oz can kidney beans, drained
14 oz can pinto beans, drained
14 oz can black beans, drained
1 cup yellow sweet corn
1 lime, juiced
1 tbsp maple syrup
1 tbsp sriracha optional
2 C baby spinach, roughly chopped
1 C fresh cherry tomatoes, halved
Garnish:
Sliced Jalapeno
1/2 bunch cilantro, chopped
Method:
1. Heat 1 tbsp olive oil or water in a large Dutch oven over low heat.
2. Add in onion and garlic and sauté until fragrant.
Add in sweet potatoes, carrots, and celery and sauté for 5 minutes.
Add in bell peppers and sauté for another 2-3 minutes.
3. Add in all seasonings, including cacao, and sauté for about 30 seconds, adding a little extra oil or water if needed.
4. Pour in tomatoes, water or broth, tomato paste, chipotle peppers, balsamic vinegar, and soy sauce. Stir to combine. Add all beans. Bring to a boil. Reduce heat and simmer for 15 minutes.
5. Add in remaining ingredients and stir to combine. Gently simmer for 5 minutes until corn is heated through, tomatoes have softened, and spinach has wilted.
6. Season to taste by adjusting sriracha, maple syrup, salt, pepper, and lime juice. Serve hot topped with desired toppings and garnish.
Serves 8-10
Variations we made: When selecting canned items, go salt free or low sodium.
Ingredients
1 (10.75 ounce) can condensed cream of potato soup
1/2 (10.75 ounce) can condensed cream of mushroom soup
1 (15 ounce) can mixed vegetables, drained *
1 (7 ounce) can corn
½ cup milk **
½ teaspoon dried thyme
½ teaspoon ground black pepper
2 (9 inch) frozen prepared pie crusts, thawed
2 Morning Star Farms Buffalo Chicken Patties cut up
(I used because it gives it that "chicken" chunk aspect of the potpie, plus these add a spicy kick to the flavor.)
Steps
Notes
Here's the original source the above recipe includes my variations
