Beyond Vegan / Vegetarian Recipes


 Although my recipes are primarily vegan (with a few vegetarian exceptions where I use either organic free range eggs, or imported Romano cheese from Italy with its ingredients only being rennet, sheep milk, and salt), they are also more than that. All the recipes also have no chemical additives (dyes, preservatives, etc.), no refined oils, no sugar (in any of its forms), no white flour, no hydrogenated anything, no caffeine, and no “unfermented” soy products.
  I find that quick, easy and convenient are ingredients I need in my cooking.  So all the following recipes are easy and simple to prepare. I’m sure my taste buds are quite different than everyone else’s so feel free to modify any recipe. If you do make modifications that are also within the Beyond Vegan dietary guidelines stated above, please post them on the Guestbook page. One additional note.
I love pepper. Consequently, I have a very heavy hand with it.
So even though I will tone down my pepper portions for these recipes, that is an awareness to keep in mind... 




          “T-12 HEALTH JUICE”


6 oz. - Tomato paste                          
1 Quart - Water                                    
2 tsp. - Chili Powder                            
1 tsp. - Onion Powder                        
1 tsp. - Salt                                           
1 tsp. - Cumin                                      
1 tsp. - Paprika                                     
1½ tsp. - Pepper                                 
½ tsp. - Curry                                         
½ tsp. -  Turmeric                                   
½ tsp. - Mustard Powder                     
½ tsp. - Ginger                                           
1/8 tsp. - Chipotle Pepper (you may want to cut this one in half or cut it altogether if you        
                                           don't like a bit of bite!)

PLACE all the ingredients in a pot along with 1 Quart of water. HEAT on high. Constantly STIR it while it is heating. WHEN it barely hit’s a boil, take off burner and let COOL for about 2 hours. POUR into a quart container (preferably glass), and CHILL in the refrigerator. Healthy and delicious, you can’t go wrong with this one.


       BENEFITS of T-12 JUICE Spices:


CUMIN - Cumin seeds are a very good source of iron, a mineral that plays many vital roles in the body. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. Additionally, iron is instrumental in keeping your immune system healthy. Cumin seeds have traditionally been noted to be of benefit to the digestive system, and scientific research is beginning to bear out cumin's age-old reputation. Research has shown that cumin may stimulate the secretion of pancreatic enzymes, compounds necessary for proper digestion and nutrient assimilation. Cumin seeds may also have anti-carcinogenic properties. In one study, cumin was shown to protect laboratory animals from developing stomach or liver tumors. This cancer-protective effect may be due to cumin's potent free radical scavenging abilities as well as the ability it has shown to enhance the liver's detoxification enzymes. 

PAPRIKA - Paprika is unusually high in vitamin C. Hungary's Nobel prize-winning Professor Szent Gyorgyi first discovered the vitamin in paprika chile peppers. The capsicum peppers used for paprika contain six to nine times as much vitamin C as tomatoes by weight.

TUMERIC - Turmeric benefits have been known for centuries and have always been an important part of Chinese herbal medicine and also the Ayurvedic medicine of India. This natural food is believed to support liver health, help prevent bad cholesterol, and it is being studied for its ability to block tumors.
In laboratory studies at the University of Texas, preliminary research found turmeric to be useful in preventing and blocking the growth of cancer such as melanoma tumor cells, breast cancer, colon cancer and other cancers.

MUSTARD - Phytonutrient Compounds Protective Against Gastrointestinal Cancer. Anti-Inflammatory Effects from Selenium and Magnesium. Mustard seeds also qualified as a very good source of omega-3 fatty acids as well as a good source of iron, calcium, zinc, manganese, magnesium, protein, niacin and dietary fiber.

GINGER - Danish researchers found that ginger can block the effects of prostaglandin - a substance that cause inflammation of the blood vessels in the brain and can lead to migraines.
  Ginger was found to be effective for relieving the severity of nausea even in cases of pregnancy.
  Many women claim that ginger tea helps rid them of menstrual cramps.
  It has anti-inflammatory properties that can lessen the pain of rheumatoid arthritis.
  Respiratory infections - it is well known for its warming action on the upper respiratory tract, so it has been used to treat colds and flu.
  It has been found to be effective in cramps caused by stomach gas. Ginger also stimulates digestion.
  It has a wholesome effect on the circulatory system as it makes the platelets less sticky and is of great benefit in case of circulatory disorders.
  As a mood enhancer, ginger's cineole content may help contribute to stress relief.
  It is a great mouth freshener and ginger tea has vastly refreshing properties.

CURRY - A spice mix usually containing: Coriander, Turmeric, Mustard, Cumin, Chillies, Fenugreek, Black Pepper, Garlic, Fennel, Poppy Seeds, Dried Curry Leaves.

CHILI POWDER - Is a generic name for any powdered spice mix composed chiefly of chili peppers. The spice mix may have other additives, especially cumin, oregano, and garlic. [1][2] Some mixes may even include black pepper, cinnamon, cloves, coriander, mace, nutmeg, or turmeric.

BLACK PEPPER - Possible Benefits of Black Pepper:
· Alleviates hemorrhoids
· Alleviates gas
· Alleviates constipation
· Improves digestion
· Alleviates loss of appetite – again, black pepper wakes up and stimulates your taste buds.
· Promotes sweating
· Promotes urination
· Anti-bacterial effect
· Anti-oxidant effect
· Stimulates the breakdown of fat cells

SALT - Raw salt is teeming with trace minerals.

CHIPOTLE PEPPER - Chili peppers contain a substance called capsaicin. Capsaicin is a potent inhibitor of substance P, a neuropeptide associated with inflammatory processes. Red chili peppers have been shown to reduce blood cholesterol, triglyceride levels, and platelet aggregation, while increasing the body's ability to dissolve fibrin, a substance integral to the formation of blood clots. Cultures where hot pepper is used liberally have a much lower rate of heart attack, stroke and pulmonary embolism.

TOMATO - Processed tomatoes contain goodly amounts of helpful lycopene. Lycopene is an antioxidant which purportedly fights the free radicals that can interfere with normal cell growth and activity. Tomatoes are also high in vitamin C (concentrated the most in the juice sacs surrounding the seeds) and contain goodly amounts of potassium, iron, phosphorus, vitamin A and vitamin B.
As a source of fiber, one medium tomato will equal one slice of whole wheat bread with a penalty of only 35 calories.

ONION - Onion and other Allium vegetables are characterized by their rich content of thiosulfinates, sulfides, sulfoxides, and other odoriferous sulfur compounds. The thiosulfinates exhibit antimicrobial properties. Onion is effective against many bacteria including Bacillus subtilis, Salmonella, and E. Coli. Early American settlers used wild onions to treat colds, coughs, and asthma, and to repel insects. In Chinese medicine, onions have been used to treat angina, coughs, bacterial infections, and breathing problems. The World Health Organization (WHO) supports the use of onions for the treatment of poor appetite and to prevent atherosclerosis. In addition, onion extracts are recognized by WHO for providing relief in the treatment of coughs and colds, asthma and bronchitis. Onions are known to decrease bronchial spasms. An onion extract was found to decrease allergy-induced bronchial constriction in asthma patients. Onions contain a number of sulfides similar to those found in garlic which may lower blood lipids and blood pressure. In India, communities that never consumed onions or garlic had blood cholesterol and triglyceride levels substantially higher, and blood clotting times shorter, than the communities that ate liberal amounts of garlic and onions. Onion extracts, rich in a variety of sulfides, provide some protection against tumor growth. In central Georgia where Vidalia onions are grown, mortality rates from stomach cancer are about one-half the average level for the United States. Studies in Greece have shown a high consumption of onions, garlic and other allium herbs to be protective against stomach cancer.

          “SIMPLY PEA Soup”


12 cups - water - (preferably filtered or well water. NO CHLORINE or fluoride please.)
1½ cups - Dried Split Peas
½ cup - Bean Mix - (can be bought in the any grocery store, or make your own as I
                          usually do. I use about 6 different dried beans; Garbanzo
                          beans, kidney beans, navy beans, pinto beans and roman
                          beans are my usual choices.)
¼ cup - Dried Brown Rice
1 cup - Corn --------(frozen or organic canned by Masters Choice)
1 tsp. - Salt


1 cup chopped fresh spinach (fresh kale or romaine lettuce can be substituted)

  Fill a crock pot with the 10 cups of hot water. ADD in the split peas, the salt and the brown rice. Cook on high for approximately 3 hours....
....Then ADD in the dried bean mix and the corn (the chopped spinach would be added at this time if you intend to use it). COOK for another 2 hours or until the bean mix has softened/cooked enough but they are still intact, i.e. they have not broken down yet.


                 MY MARINARA SAUCE



  28 oz. - Can of Tomato Puree
  15 oz. - Water (half the can)
  2 oz. - Vinegar (Apple Cider or White)
  1 oz. - Olive Oil
  2 tsp. - Chili Powder
  1 tsp. - Onion Powder
  1 tsp. - Garlic Powder
  1 tsp. - Italian Seasoning
  1 tsp. - Oregano
  1 tsp. - Basil
  1 tsp. - Salt (Preferably Raw Salt)
  ½ tsp. - Fenugreek
  ½ tsp. - Pepper
  ½ tsp. - Sage
  ½ tsp. - Thyme
  ¼ tsp. - Ginger
  ¼ tsp. - Marjoram
  ¼ tsp. - Rosemary
  ¼ tsp. - Cayenne Pepper ( Only if you like it Spicy)

 PLACE all the ingredients in a large Pot and Heat it….Serve….

 This is my Quick & easy Recipe…My longer “Deluxe” version will be coming.

 Please, if you have any suggestions or variations (in accordance with my “Beyond  Vegan/Vegetarian” guidelines, post them on my Blog.



1 - Large Egg
3 cups - Water
¼ cup - Cooked Brown Rice
1 - Carrot (thinly sliced)
1 - Celery Stalk (thinly sliced)
1/8 tsp. - Sage
1/8 tsp. - Dill
1/8 tsp. - Cumin
1/8 tsp. - Salt (preferably raw unrefined salt)
1/8 tsp. - Ginger
Pinch. - Cajun seasoning
Pinch. - Pepper
Pinch. - Oregano
Pinch. - Basil
1 - Fork

MEASURE all the spices, the rice, the carrots and the celery and PLACE them into your soup a pot with 3 cups of water.
G it to a boil…When the carrots and celery are soft, “Have your fork ready“, CRACK the egg, DROP it into the boiling water, and “IMMEDIATELY” begin to STIR / WHIP the egg with your fork to “shred” it (yolk and white both). Continue to STIR / WHIP for approximately 25 to 30 seconds.
REMOVE pot from the burner immediately, POUR into your awaiting soup bowl. 

I've got to admit, this one IS "soothing". Happy Eating! Makes a great breakfast.




18 oz. - Tomato Paste
12 cups - Water
2 oz. - Vinegar
1 oz. - Olive oil
2 - Potatoes, medium (chopped) or 8 oz. canned (organic when possible)
1 - Large carrot (chopped) or 8 oz canned (organic when possible)
1 -  Celery Stalks (chopped)
1 can - Corn (organic), or 2 cups frozen corn
1 can - Lima Beans (one with NO additives added, organic if possible)
1 cups - Whole Wheat Elbow Macaroni, small
1 cup - Spinach (or Collard Greens), with NO additives added
1 can - Mushrooms (4 oz. can) Green Giant has one with no additives in it
6 - Garlic Cloves (chopped finely)
1 - Onion (chopped)
2 Tbs. - Chili Powder
2 Tbs. - Onion Powder
2 tsp. - Garlic Powder
1 Tbs. - Dehydrated Onions
2 tsp. - Italian Seasoning
2 tsp. - Oregano
2 tsp. - Basil
2 tsp. - Salt
1 tsp. - Fenugreek
1 tsp. - Pizza Seasoning (if you can find it)
1 tsp. - Pepper
½ tsp. - Sage
½ tsp. - Thyme mix
¼ tsp. - Ginger
¼ tsp. - Marjoram
¼ tsp. - Rosemary
¼ tsp. - Cayenne Pepper (I like my food to have a little bite. If you don’t care for that, then DO NOT use this ingredient.)

SAUTE` the onions, garlic and mushrooms in the olive oil till they brown a little add in the vinegar and spices at the very end and let cook for 25 seconds.
If using canned vegetables, PLACE them all into the pot  along with the water and bring just to a boil…..shut off heat and serve.

If using raw vegetables, add them all along with the water and COOK on high till vegetables are soft…..shut off and serve.




¾ cup - Water
½ cup - Oil (olive or sunflower)
3 Tbs. - Tamari (A fermented form of soy sauce)
2 Tbs. - Tahini (Ground sesame seeds)
1 Tbs. - Dried Parsley
1 Tbs. - Yellow Mustard
1 clove - Garlic (chopped)
¼ tsp. - Cayenne Pepper
1/8 tsp. - Black Pepper
1 - Lemon (juiced)

BLEND all ingredients in a blender. CHILL and serve.

If you only try one of these recipes in this page. TRY THIS ONE. It’s to die for. Yes it’s a salad dressing but it can be used on anything. Rice, vegetables, dipping for bread…ANYTHING.  Believe me, YOU’RE GOING TO  L O V E THIS!!!




1 cup - Turnip Greens
1 cup - Peas
1 cup - Sauerkraut
28 oz. can - Crushed Tomatoes
1 cup - Lima Beans
1 cup - Corn
15  - large Olives (sliced)
6 cloves - Garlic (finely chopped)
1 - Onion (cut into small pieces)
2 - large Eggs
1oz. - Olive Oil
2 oz. - Tamari
1 oz. - Vinegar
1 tsp. - Barbeque Seasoning
1 tsp. - Salt
1 tsp. - Italian Seasoning
1 Tbs. - Pizza Seasoning
1 tsp. - Pepper
½ tsp. - Chipotle Pepper
1 Tbs. - Chili Powder
1 tsp. - Curry
1 tsp. - Cajun Seasoning
1 tsp. - Paprika
4 oz. can - Mushrooms (Green Giant has a 4 oz. can that has no artificial
                                            chemicals added).

PLACE the oil, chopped onion, Sliced Olives, mushrooms and the chopped garlic cloves into a pot, (not a frying pan, it’s too small). With burner on high, sauté ingredients till the onions are soft. ADD the sauerkraut and the Vinegar, and continue folding/stirring till the sauerkraut is soft. LOWER heat to ‘medium high’ and ADD the Dry Seasonings, Tamari, Turnip Greens, Peas, Crushed Tomatoes, Lima Beans and Corn. CONTINUE to stir/fold for approximately 10 more minutes until all ingredients are thoroughly cooked. Finally CRACK the 2 eggs into the pot and continue stirring/folding till the eggs are visibly cooked, approximately 2 minutes. PLACE into serving bowl and serve. Bon Appétit…I think you’re going to enjoy this one.


                                                        Chili Anyone!!!

I know many of you are meat lovers, so this recipe can easily be converted into a dynamite chili…
Back in my red meat eating days, I LOVED chili. I’ve eaten it at scores of restaurants from coast to coast. Some of the chili was excellent. Some was mediocre. Some was not so good. But I ate it wherever I went, if it was on the menu. This Chili Deluxe is definitely, hands down, an “Excellent” rating in my book (and not just because it‘s my recipe).

Additional ingredients added to the Spicy Vegetarian Goulash recipe, for my “CHILI DELUXE“:

1½  Lbs. - Ground Meat (preferably "venison", it has no hormones, antibiotics, bovine spongiform
                                      encephalopathy (BSE), etc., etc.)
½ cup - Turnip Greens
1 cup - Kidney Beans
1 Tbs. - Italian Seasoning
1 tsp. - Basil
1 tsp. - Oregano
1 tsp. - Cajun Seasoning
1 Tbs. - Barbeque Seasoning
1 tsp. - Chipotle Pepper
2 Tbs. - Onion Powder
2 Tbs. - Chili Powder 

INCLUDE the ground meat in with the oil, chopped onion, Sliced Olives and the chopped garlic cloves.
ADD the additional amounts of dry seasonings to the others.
ADD in the additional Turnip Greens and Kidney Beans with the other vegetables….Trust me. You’re going to like this chili!!!


          “SPICE DROP SOUP”


1 - Large Egg (preferably organic free range)
3 cups - Water (non-chlorinated, of course)
1 Tbs. - Chives
1 tsp. - Chili Powder
1 tsp. - Onion Powder
½ tsp. - Sage
¼  tsp. - Curry
¼ tsp. - Garlic Salt
¼ tsp. - Mustard Powder
¼ tsp. - Paprika
¼ tsp. - Tumeric
¼ tsp. - Marjoram
¼ tsp. - Ginger
¼ tsp. - Basil
¼ tsp. - Oregano
¼ tsp. - Salt
1/8 tsp. - Rosemary
1/8 tsp. - Pepper (optional)
¼ cup  Cooked Brown Rice - (Wild Rice is also excellent)
¼ cup  Garbanzo Beans (Lima Beans or Kidney Beans are good to)
1  fork

MEASURE all the spices, the rice, and the garbanzo beans, and PLACE them into your soup bowl (make sure the bowl can hold at least 3 cups of liquid easily)
BRING the 3 cups of water to a rapid boil in a medium size pot. “Have your fork ready“. CRACK the egg, DROP it into the boiling water, and “IMMEDIATELY” begin to STIR / WHIP the egg with your fork to “shred” it (yolk and white both). Continue to STIR / WHIP for approximately 25 to 30 seconds. REMOVE pot from the burner immediately, POUR into your awaiting soup bowl of ingredients and gently COMBINE them with your spoon or fork.

Happy Eating!


          "Hot Cocoa"


1 cup - Water (hot)
1 tsp. - Pure Organic Cocoa
1 tsp. - Raw Honey
Pinch - Cayenne Pepper

A tangy treat. Good for these cold winter nights.


          “Garbanzo-Pimiento Spread”


1 cup - Dried Garbanzos (soaked for 24 hours)
¼  cup - Pecans (Walnuts are OK to)
4 oz. - Jar Pimientos
1 Tbs. - Chives
1 tsp. - Salt (Preferably Raw)
½ tsp. - Onion Powder
¼ tsp. - Garlic Powder
¼ cup - Lemon Juice
1½ cups - Water

COMBINE all ingredients in blender until very fine. COOK 25-30 minutes in double boiler, stirring occasionally. MOLD into two small bread pans which have been rinsed with cold water. CHILL, SLICE and serve. May also be grated. Delicious!!


          “BBQ Ketchup“



6 oz. - can of Tomato Paste
10 oz. - Water
2 tsp. - Vinegar
1 tsp. - BBQ Seasoning
½ tsp. - Chili Powder
½ tsp. - Onion Powder
¼ tsp. - Garlic Powder
¼ tsp. - Salt
1/8 tsp. - Mustard Powder
1/8 tsp. - Basil
1/8 tsp. - Oregano
1/8 tsp. - Italian Seasoning

MIX all ingredients together and chill.
  Great for all foods that usually require ketchup. Also makes a good topping for rice cakes or crackers.


          “Spicy Tomato Dressing”



1 can - (29 oz. can) Tomato Puree
4 tsp. - Chili Powder
2 tsp. - Onion Powder
1 tsp. - Salt
1 tsp. - Cumin
1 tsp. - Curry
1 tsp. - Basil
1 tsp. - Oregano
¼ cup - Vinegar

MIX all ingredients together and chill.
  Not only is this a great dressing for salads but it’s also good on vegetable dishes and pilafs, or as a dip for celery or carrots or bread sticks. A great spread on sandwiches also. Goes deliciously with a lettuce, tomato, and sprout sandwich on whole wheat or rye bread.


          “Poached Oatmeal”


 1 - Egg (Organic, Free Range)
 8 oz. - Water (non-chlorinated, non-fluoridated)
 ½ cup - Ground Oatmeal (Old Fashion Quaker Oats, 100% whole grain)
 1 tsp. - Wheat Germ
 ¼ tsp. - Salt (Preferably RAW Salt)
 Pinch - Pepper
 ¼ tsp. - Fenugreek

 Optional - ( 1tsp. of Ground Flax Seed )

 GRIND the 100% whole grain Old Fashion Quaker Oats in a coffee grinder for about 5 to 10

econds (this gives a smoother consistency and allows the oats to absorb water faster). PLACE

the  ½ cup of ground oatmeal, the wheat germ, the salt and the pepper into a bowel. BRING the 8 ounces of water to a boil (use a small pot). CRACK the egg into the water and let it cook for about 1 minute. POUR the water, along with the poached egg, into the bowel of ground oatmeal. STIR in the water, breaking up the egg into pieces while doing so.


 This dish is a simple yet highly nutritious and delicious breakfast.… Bon Appétit!

          “German Sauerkraut”



 16 oz. - Sauerkraut (canned generic brands usually have nothing added)
 2 cups - Boiling Water
 1 - Large Potato, graded  
 ½ cup - Chopped Onion
 ½ cup - Carrots, small pieces (could be grated also)
 2 Tbs. - Olive Oil (extra virgin, cold pressed)
 1 tsp. - Caraway Seeds
 ½ tsp. - Salt (preferably raw salt)

  Optional: Sauté the onions and graded Potato.

 MIX together. COVER and COOK over low heat for about 1½  to 2 hours…VERY Good.

          “Peanut Butter & Honey Sandwich”



  Honey (preferably raw)
  Peanut Butter (Natural, preferably organic)
  2 Slices - Whole Wheat Bread

    You know what to do!! Delicious, enjoy.


          "Peanut Butter and Mustard Crackers"



   Whole grain organic Rice cakes - (you may want to try them on a ‘Ritz’ cracker first).
   Peanut Butter - (Organic natural peanut butter is preferred)
   Mustard - (Generic Yellow Mustard is best. It has no chemical additives)

   APPLY a generous amount of Peanut Butter to a Rice Cake, (or Ritz cracker).
   Then ‘sparingly’ SPREAD the Mustard on top of the peanut butter….Believe it or not this is quite  


          “Peanut Hummus”



  2 cups - Garbanzo Beans (Canned “organic”, or precooked)
  ½ Cup - Water
  ¼ Cup - Olive Oil
  3 TBS. - Peanut Butter
  1/3 Cup - Lemon Juice (preferably freshly squeezed)
  ½ tsp. - Onion Powder
  ½ tsp. - Cumin
  ¼ tsp. - Garlic Powder
  ¼ tsp. - Paprika
  ¼ tsp. - Salt (preferably raw)
  ¼ tsp. - Pepper
  1/8 tsp. - Cayenne Pepper
  1/8 tsp. - Chipotle Pepper

  Optional - Add ½ Onion, finely chopped and sautéed.


 BLEND all the ingredients in a food processor or blender. Chill and serve.


          “Split Pea Spread”



  3 ¼ cups - Water
  1 cup - Split Pea
  2 - Stalks Celery (finely diced)
  1 - Carrot (finely diced)
  1 - Small Onion, chopped
  1 tsp. - Celery Seed
  ½ tsp. - Salt (preferably raw)
  1/8 tsp. - Pepper

  BRING Split Peas to a rapid boil in the water. ADD Carrots and Celery. BOIL for approx. 15     minutes. ADD Onions and Spices. BOIL another 15 minutes. REMOVE from heat and BLEND until smooth. Refrigerate until cool.

          “Nut Cheese”



  ½ cup - Raw Cashews
  ½ cup - Water (non-chlorinated, non-fluoridated)
  4 Tbs. - Lemon Juice (preferably freshly squeezed)
  3 Tbs. - Olive Oil
  1 tsp. - Paprika
  ½  - Medium Tomato, chopped

   BLEND Cashews, Water, and Lemon Juice together. SLOWLY add Olive Oil. Then ADD remaining       ingredients and BLEND well. Refrigerate before serving


          "Re-Fried Beans"



  3 cups - Pinto Beans (canned organic or precooked)
  1 - Large Onion (finely chopped)
  3 Tbs. - Olive Oil
  4 Tbs. - Chili Powder
  6 ounces - Tomato Paste (Delmonte makes a reasonably priced organic one)
  Pinch - Chipotle Pepper (optional)

  DRAIN and MASH cooked beans in a bowl. SAUTE  the Onions in the Olive Oil. ADD the tomato    paste the Chili Powder and the mashed beans to the Sautéed Onions. COOK over medium heat until Beans are heated through. Enjoy!





  2 -  Medium Size Avocados
  1 - Small Tomato (finely chopped)
  ½ tsp. - Garlic Powder
  Pinch - Cayenne pepper or Chipotle Pepper

  MASH avocados in a bowl. ADD chopped tomato and seasonings.
  MIX well. Great on tacos, chips, or raw vegetables.


               “Tangy Peanut Dressing”


   3 Tbs. - Peanut Butter (Natural w/o additives, Creamy Style)
   1 oz. - Apple Cider Vinegar
   ½ tsp. - Chili Powder
   ½ tsp. - Onion Powder
   ½ tsp. - Curry
   ½ tsp. - Oregano
   ½ tsp. - Basil
   ½ tsp. - Mustard Powder
   ½ tsp. - Paprika
   ¼ tsp. - Salt (preferably raw)
   Water - Enough to make it a creamy liquid consistency

     Optional: 1/4 tsp. - Ginger


   MIX all the ingredients together. CHILL. Great dressing for Rice, Vegetables, Pilafs, etc.


               “Wild Rice Pilaf”



   1 cup - Wild Rice (cooked)
   8 oz. - Green Beans (canned/organic or frozen)
   2 oz. - Mushrooms (Canned/Green Giant)
   ½ oz. - Apple Cider Vinegar
   ½ oz. - Organic Tamari
   1½  oz. - Water
   ½ tsp. - Onion Powder
   1/8 tsp. - Garlic Powder

   PLACE all ingredients in a pot. HEAT and Serve. Barbarously delicious!


               “Sauer Salad Au Fait”



   1 cup - Sauerkraut (rinsed & drained)
   1 cup - Romaine Lettuce (chopped)
   ½ cup - Fresh spinach or Kale (chopped)  “optional”
   ½ cup - Corn (canned/organic or frozen)
   1/8 cup - Onions (finely chopped)
   ½ cup - Cherry Tomatoes (sliced in half)
   15 - Pimento stuffed Olives (sliced in half)
   2 Tbs. - Olive Oil
   dash - Apple Cider Vinegar

   TOSS all ingredients together. CHILL and Serve. Believe it or not this is  delicious! It’s a    synergy. The total is MORE than the sum of it’s parts. These ingredients marry together fabulously!


       "Spicy Rice Delight"



   2 Cups - Brown Rice.
   2 Quarts - Water.
   1 Small - Yellow Squash (chopped)
   1 can - Mixed Vegetables.
   1 can - Peas.
   ½ can - Spinach.
   4 tsp. - Chili Powder.
   2 tsp. - Onion Powder.
   2½ tsp. - Salt.
   2 tsp. - Cumin.
   2 tsp. - Paprika.
   1½ tsp. - Pepper.
   1 tsp. - Curry.
   1 tsp. - Garlic Powder.
   1 tsp, - Italian Seasoning.
   1 tsp. - Turmeric.
   1 tsp. - Mustard Powder
   1 tsp. - Ginger.  1 cup - Sauerkraut 

   ¼ tsp. - Chipotle Pepper (you may want to cut this one in half or cut it altogether if you don't like a bit of bite!)


 PLACE all the ingredients in a Crock pot along with 1 Quart of water. Cook for about 4 hours, till water is absorbed. SERVE. Healthy and delicious.