This easy-to-make sauce captures all the rich deliciousness of Alfredo without the dairy. If you are a traditionalist, serve over hot pasta and garnish with parsley and fresh ground pepper. For the more adventurous, try it over veggies, mixed with tomato sauce, or even use it as a creamy soup base.

Ingredients

Makes 4 servings

1 cup raw cashews
2 tablespoons raw pine nuts
1 1/2 cups water
4 teaspoons fresh lemon juice
1 teaspoon minced garlic
1/16 teaspoon ground nutmeg
1 1/2 teaspoons salt
1/2 teaspoon freshly ground black pepper, plus more to taste
4 cups cooked fettuccine (or other pasta of your choice)
3 tablespoons freshly minced parsley

Directions

In a blender, grind cashews and pine nuts into a fine powder. Add water, lemon juice, garlic, nutmeg, and salt. Blend until completely smooth.

Transfer to a small saucepan over medium heat and whisk as you bring to a boil. Reduce heat to low and simmer for 7 minutes, whisking regularly. Stir in black pepper.

Serve over hot pasta and garnish with parsley and fresh ground pepper to taste.

Per serving (1/4 recipe): 407 calories; 17.7 g fat; 3.1 g saturated fat; 36.2% calories from fat; 0 mg cholesterol; 15.1 g protein; 53.9 g carbohydrates; 3.3 g sugar; 6.2 g fiber; 901 mg sodium; 46 mg calcium; 4.3 mg iron; 48 mcg selenium; 338 mg potassium; 147 mcg beta-carotene; 6.6 mg vitamin C; 23 mcg folate

1 lb. bag fresh cranberries, rinsed

1 can frozen 100% raspberry white grape juice

1 Tbsp lemon juice

¼ cup Florida cane crystals, optional

1 tsp arrowroot powder

¼ cup water

Directions

In a medium sauce pan add; cranberries, frozen juice, lemon juice and cane crystals. Bring to simmer and cook according to directions on cranberry package. When cranberries are done add arrowroot powder to water, stir and pour into cranberry mixture, stirring continuously for 3-5 minutes. Remove from heat and let set.  Serve warm or chilled.

Recipe by Melody Prettyman

3 C. water

1/8 C. onion powder

2 Tbsp. olive oil, divided

1/8 C. McKay’s chicken style seasoning, vegan special

1 Tbsp poultry seasoning

1 tsp. garlic powder

1 tsp. Bakon hickory style seasoning

1 tsp. salt, or to taste

1 C. Leahey chicken style gravy powder, gluten-free

4 C. Butler soy curls

2 C. oats

¼ C. flaxseed, ground

Parchment paper

Aluminum foil

Directions

Preheat oven to 350°  Rehydrate soy curls. Drain and remove all water. Add soy curls and all ingredients to a food processor, leaving 1 tablespoon of oil, and process until smooth. On countertop place large piece of aluminum foil, sometimes I double this for extra stability, and then place a large piece of parchment over top and coat with the remaining oil. Pour ingredients over parchment paper. Center evenly in a roll and take one side of the parchment paper and place over the loaf mix to make a roll. Then do the aluminum foil in the same manner. Make sure to twist the ends like a piece of taffy would be rolled and place on a cookie sheet. Bake for 45-60 minutes. Remove from oven and let sit until cool. Place in refrigerator overnight. Remove paper and aluminum foil, slice and serve.

Recipe by Melody Prettyman

Ingredients

Makes 6 sandwiches

1 15-ounce can white beans, drained and rinsed
2 tablespoons lemon juice
2 tablespoons water
1 tablespoon capers
2 tablespoons balsamic vinegar
1/2 teaspoon minced garlic
1/4 teaspoon minced fresh ginger
4 cups chopped leafy greens (spinach, chard, kale, etc.)
freshly ground black pepper, to taste
6 whole-wheat burger buns

Directions

Place beans, lemon juice, water, and capers in a food processor and process until smooth.

Place vinegar in a medium saucepan. Add garlic and ginger and cook over low heat for 1 minute. Add greens and stir for another 2 to 3 minutes, until softened. Season with black pepper.

Split buns in half. Spread bean mixture evenly over the top and bottom of the buns. Place greens mixture in between, close, and eat.

Per serving (1 sandwich): 180 calories; 2 g fat; 0.5 g saturated fat; 10.3% calories from fat; 0 mg cholesterol; 9.4 g protein; 33.4 g carbohydrates; 4.9 g sugar; 6.4 g fiber; 280 mg sodium; 99 mg calcium; 3.9 mg iron; 3.1 mg vitamin C; 1060 mcg beta-carotene; 1 mg vitamin E

Ingredients

Makes 4 servings

1/4 cup vegetable broth
1/2 cup chopped onion
2 teaspoons minced seeded jalapeno pepper
2 garlic cloves, minced
1 cup sliced yellow squash (1/2-inch thick)
1 cup sliced zucchini (1/2-inch thick)
1/2 cup fresh corn kernels
1 16-ounce can pinto beans, drained
1 14.5-ounce can diced tomatoes, undrained
3 fresh thyme sprigs
2 cups cooked brown rice

Directions

Heat broth in a large skillet over medium-high heat. Add onion, jalapeno, and garlic and sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes and their liquid, and thyme. Cover, reduce heat, and simmer 10 minutes. Discard thyme. Serve over rice.

Per serving (1/4 recipe): 268 calories; 1.9 g fat; 0.3 g saturated fat; 6.4% calories from fat; 0 mg cholesterol; 11.6 g protein; 53.6 g carbohydrates; 5.6 g sugar; 11.9 g fiber; 323 mg sodium; 91 mg calcium; 3.4 mg iron; 14.9 mg vitamin C; 270 mcg beta-carotene; 1.6 mg vitamin E

Ingredients

Makes 2 servings

1/2 cup dry black beans, or 2 cups canned black beans, drained and rinsed
salt, to taste
garlic powder, to taste
ground cumin, to taste
1 teaspoon thinly sliced jalapeno pepper
1 large tomato, chopped
1/4 cup chopped onion
4 slices toast, or 2-4 tortillas

Directions

Start with black beans. You can boil them from scratch for about 2 hours after soaking overnight. Do not undercook. Or you can make life easier and simply use heated canned beans.

Season cooked beans with salt, garlic powder, and cumin and mash.

For the salsa, mix the jalapeno, tomato, and onion, adjusting amounts to taste.

Serve the beans and salsa on toast or with tortillas.

Per serving (1/2 recipe): 314 calories; 2.8 g fat; 0.5 g saturated fat; 8% calories from fat; 0 mg cholesterol; 15.4 g protein; 53.3 g carbohydrates; 6.7 g sugar; 12.5 g fiber; 445 mg sodium; 95 mg calcium; 4.5 mg iron; 18.8 mg vitamin C; 378 mcg beta-carotene; 0.6 mg vitamin E

Ingredients

Makes 4 servings

2 large ripe pears
1/2 cup apple juice concentrate
1/2 cup water
1/4 teaspoon cinnamon
1/8 teaspoon ground cloves
1/2 cup non-dairy frozen whipped topping

Directions

Peel pears, then slice in half and remove cores. Place in a saucepan. Mix apple juice concentrate, water, cinnamon, and cloves, then pour over pears. Bring to a simmer over medium heat, then cover and cook about 15 minutes.

Remove pears and place into individual serving dishes. Continue to simmer juice until decreased by half, about 5 minutes. Pour over pears. To serve, top with 2 tablespoons non-dairy frozen whipped topping.

Per serving (1/4 recipe): 144 calories; 2.2 g fat; 1.5 g saturated fat; 4% calories from fat; 0 mg cholesterol; 0.8 g protein; 32.7 g carbohydrates; 24.6 g sugar; 3.7 g fiber; 12 mg sodium; 24 mg calcium; 0.6 mg iron; 5 mg vitamin C; 56 mcg beta-carotene; 0.6 mg vitamin E

14 cups quick oats

Mix #2

1 16oz can pumpkin

1 can coconut milk

1 cup maple syrup

1 cup brown sugar

Mix #3

1 cup fine chopped walnuts

2 cups craisins

2 cups coconut chips

General Granola Recipe Guidelines

The basic process is to take a combination of dry products, mix #1,  and mix them with a wet combination, mix #2.  Then we need to spread thin the combined ingredients on sheet pans and place in a 250 degree oven for about 1 to 1 1/2 hours, stirring about every 15 minutes until golden brown.   Then place in a bowl and mix with the #3 mix ingredients.    And that easy, you have granola.

A recipe twist from Angela & Brad Kartes in Juneau, Alaska.

Ingredients

Makes 8 to 10 servings

1 cup rolled oats
1 cup oat flour
1 teaspoon baking powder
1/4 teaspoon sea salt
1/2 teaspoon cinnamon
1/8-1/4 teaspoon freshly grated nutmeg
1 cup pureed overripe banana (roughly 2 large bananas, see note)
1 teaspoon vanilla extract
2 tablespoons grain-sweetened vegan chocolate chips or raisins (optional)

Directions

Preheat oven to 350 F. In a mixing bowl, combine the oats, oat flour, baking powder, sea salt, cinnamon, and nutmeg. Stir until well combined. Add the pureed banana and vanilla (and chocolate chips or raisins, if using) to the dry mixture, and stir until combined. Using a cookie scoop or spoon, place mounds of the batter (about 2 to 2 1/2 tablespoons) on to a baking sheet lined with parchment paper. Bake for 14 to 15 minutes, until golden and set to the touch. Remove and let cool on pan for just a minute, then transfer to a cooling rack.

Note: Use an immersion blender and a deep cup to puree your bananas (this is easiest, but a blender or small food processor also works). It produces a very liquefied mixture, not like what you can get through mashing.

Per serving (1 muffin): 114 calories, 2 g fat, 0.3 g saturated fat, 12% calories from fat, 0 mg cholesterol, 3 g protein, 22 g carbohydrate, 4 g sugar, 3 g fiber, 136 mg sodium, 49 mg calcium, 1 mg iron, 2 mg vitamin C, 8 mcg beta-carotene, 0.1 mg vitamin E

Ingredients

Makes eight 1-cup servings

1 tablespoon water
1 onion, chopped
2 garlic cloves, minced
1/2 teaspoon mustard seeds
1/2 teaspoon turmeric
1/2 teaspoon ground ginger
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
3/4 teaspoon salt
2 cups water or vegetable broth
1 15-ounce can pumpkin
2 tablespoons maple syrup or other sweetener
1 tablespoon lemon juice
2 cups fortified soy- or rice milk

Directions

Warm water in a large pot. Add onion and garlic and cook over medium heat until onion is soft, about 5 minutes.

Add mustard seeds, turmeric, ginger, cumin, cinnamon, and salt and cook 2 minutes over medium heat, stirring constantly.

Whisk in water or broth, pumpkin, syrup or other sweetener, and lemon juice. Simmer 15 minutes.

Remove from heat and stir in nondairy milk. Transfer about 3 cups to a blender and puree until very smooth. Repeat with remaining soup. Be sure to start on low speed and hold lid on tightly. Return to the pot and heat without boiling, until steamy.

Per serving (1 cup): 73 calories; 1 g fat; 0.2 g saturated fat; 15% calories from fat; 0 mg cholesterol; 3 g protein; 14 g carbohydrates; 7 g sugar; 3 g fiber; 263 mg sodium; 103 mg calcium; 2 mg iron; 4 mg vitamin C; 3691 mcg beta-carotene; 1 mg vitamin E