Sticky Spicy Cauliflower Wings



1/2 head of cauliflower, cut into florets

1/2 cup flour

1/2 cup milk

1/4 tsp. salt and pepper

1/2 tsp. garlic powder

1/2 tsp crushed red pepper flakes

1 cup Panko bread crumbs



4 tbsp. maple syrup

2 tsp. soy sauce

1/2 tsp. sesame seeds

1/4 tsp. black pepper

3/4 tsp ground ginger

chopped scallions and sesame seeds for garnish


1.Preheat oven to 450 degrees Fahrenheit.

2. Line a baking sheet with foil and grease.  In a bowl, combine the flour, milk, and spices.  In another bowl place the Panko bread crumbs.

3. Take the cauliflower, place in the milk and flour mixture, cover with the Panko and place on the baking sheet.  Bake in the oven for 22 minutes.  Meanwhile mix the sauce ingredients.

4. After baking, take the cauliflower and using a pantry brush, place the sauce over them, coating liberally.    Place in the oven for another 5 minutes.  Sprinkle with sesame seeds and green onion if desired.


Slow Cooker Garlic Herb Mushrooms



approx. 24 mushrooms

2 cloves garlic, minced

1/4 tsp. basil, oregano and thyme

2 bay leaves

1 cup vegetable broth

salt and pepper

1/4 cup half and half

1 tbsp. butter

1.Place mushrooms, spices, vegetable broth, and garlic in a slow cooker.  Cook on low for 3-4 hours or high for 1-2 hours.

2. When finished cooking, stir in half and half and butter.  Cook for 20 more minutes.Garnish with parsley if desired.

Sweet Potato Black Bean Casserole



1 sweet potato, peeled and diced (cook in the microwave for about 3-5 minutes to soften)

1/4 green pepper, diced

1/2 can of black beans

1 tomato, diced

1/2 an onion, diced

1 tsp. chili powder

1 clove of garlic, minced

1.2 tsp. cinnamon

1 cup salsa

2 tortillas (optional)

1/2 cup shredded cheddar cheese

salt and pepper to taste


1.Preheat the oven to 400 degrees Fahrenheit.  Spray an 8×8 baking dish with cooking spray.  In a bowl combine sweet potato, green pepper, black beans, tomato, chili powder, garlic and cinnamon.

2. Place a layer of salsa on the bottom of the baking dish.  Put a tortilla on top of the salsa (if you are omitting the tortilla, skip this step).  Put the sweet potato mixture on top.  Layer again the salsa, tortilla and sweet potato mixture.

3. Bake for 30 minutes, sprinkle shredded cheese on top and bake for another 5 minutes.



French Onion Zucchini Noodle Bake



2  1/2 cups zucchini noodles

1 large yellow onion, diced small

1 tsp. sugar

1 tsp. thyme

1 tbsp. butter

1/4 cup beef broth

2 tsp.  Worcestershire sauce

salt and pepper to taste

1/2 cup cheese



1.  Place the butter in a skillet and add the onions.  Cook for a few minutes until they are translucent.  Add the salt and pepper, Worcestershire sauce, and sugar.  Stir well then add the beef broth.


2.Spray cooking spray in a baking dish, place the zucchini noodles in the dish and spread the onion mixture on top.  Bake in the oven for 20 minutes.  Take it out of the oven, add the cheese and bake for another 5 minutes.



Quinoa Chili



1 cup quinoa

1 tbsp. olive oil

3 cloves garlic, minced

1 onion, diced

1 green pepper, diced

2 cans of diced tomatoes

1 can of tomato sauce

1 can diced green chilis

1 1/2 tbsp. chili powder

2 tbsp. paprika

2 tsp. cumin

1/2 tsp. cayenne pepper

salt and pepper

1 can each kidney beans, black beans, corn

juice of one lime



1.In a saucepan, cook the quinoa according to the package instructions.

2.In a large saucepan, add the olive oil and garlic.  Heat for a few minutes and then add the onions and green peppers.  After cooking for 5 minutes  or so, stir in all of the ingredients except the lime juice.  Cover and simmer on low for 30 minutes.

3.When it is finished cooking, serve into dishes and squirt with the fresh lime juice.


Spaghetti Squash Chow Mein

spag squash


1 spaghetti squash

3 cloves garlic

1/4 cup of sliced carrots, chopped celery

1/2 a small onion

1 cup coleslaw mix

1/4 cup soy sauce

1 tbsp. brown sugar

1 tsp. ginger

1/4 tsp. salt and pepper

1.Preheat the oven to 375 degrees Fahrenheit.  Cut the spaghetti squash in half, place face down on a pan covered with aluminum foil, bake in the oven for 50 minutes.  When it is finished cooking, scrape out the seeds and then scrape the spaghetti flesh.

2. About 10 minutes before the spaghetti squash is finished cooking, add some oil to a skillet.  Cook the garlic, carrots, onion and celery for about 5 minutes.  When it is almost heated through, add the coleslaw mix.

3. To make the sauce, in a small bowl, add the soy sauce, brown sugar, ginger, salt and pepper.  Stir well.

4. In the skillet, add the spaghetti squash and the sauce.  Cook for another 5 minutes.

Black Bean Burgers



(makes 5 burgers)

1 can of black beans, drained and rinsed

1 green pepper, chopped

1/2 onion, diced

3 cloves of garlic, minced

1 egg, beaten

1 tbsp. cumin

1 tbsp. chili powder

1/4 tsp. chili or hot sauce

1 cup bead crumbs

1.Smash the black beans with a fork until it makes a thick paste.  In a food processor or magic bullet, beat the peppers, onions and garlic.  Mix the beans, vegetable paste and the rest of the ingredients together.

2.Preheat the oven to 350 degrees Fahrenheit and form the mixture into patties.  Bake for 20 minutes in the oven, 10 minutes on each side.