Veggie School

The Best Plant-Based Cheeses for Comfort Food (And 4 Hacks to make them Super Gooey!)

noreply@blogger.com (Cynthia Zirkwitz) — Sun, 12 Apr 2026 20:03:00 +0000

If you are transitioning to a plant-based diet or cooking for loved ones who miss the heavy, comforting pull of dairy cheese, walking down the grocery aisle can be overwhelming. Many vegan cheeses look great on the package but turn into a plastic-like layer when baked, or are filled with artificial binders and controversial oils.

Let's break down the best vegan cheese slices and shreds available across the US and Canada.

We will evaluate them by their ingredients, processing levels, and how well they actually melt in your favorite casserole and sandwiches.

The Ingredient Truth: What is Actually in Vegan Cheese?

Most commercial vegan cheeses do not use a continuous protein matrix like dairy cheese. Instead, they are stabilized using a mix of water, solid vegetable fats, and starches. To avoid high amounts of saturated and heavy chemical emulsifiers, look for brandsutilizing whole food bases like cashews or oats instead of just oil and modified food starch.

A note on Palm Oil:

Many health-conscious consumers avoid palm oil due to its

high saturated fat content and environmental concerns. Rest assured none of the prominent options listed below contain palm oil!

1. The Undisputed King of "Clean" US Cheese: Miyoko's Creamery

Format: Blocks, Slices, Shreds, and a revolutionary "Liquid Pizza

Mozzarella". The Base: Organic cashew milk and coconut oil.

Processed Level: Very Low (Ultra-Clean). Miyoko's relies on traditional, live-cultured cheesemaking rather than chemical thickeners and fillers.

The Performance: This is arguably the best-tasting artisan brand on the market. If you are making a pizza or a baked casserole, their Liquid Mozzarella is a miracle. You pour it over the dish raw, and it bakes up to bubble, stretch, and brown exactly like real dairy.

Availability: Widely available across the US at major grocers like Whole Foods, Target, and Kroger. (Available in limited specialty stores in Canada).

2. The Best for Melting & Stretch: Daiya (New Oat Cream Blend)

Format: Slices and Shreds (Cheddar, Mozzarella, Mexican Blend).

The Base: Coconut oil and Daiya's "Oat Cream" blend.

Processed Level: Moderate. While it still relies on starches, the addition of oat cream makes it feel much closer to a real food product.

The Performance: This is the ultimate choice for your grilled cheese sandwiches and heavy baked casseroles. Historically, Daiya had a reputation for not melting well, but their updated oat formula melts flawlessly and gets wonderfully gooey.

Availability: Everywhere! This is the most accessible brand in both the US and Canada.

3. The Best "Clean Label" for Casseroles: Field Roast Chao Slices

Format: Slices and Shreds (Creamy Original, Tomato Cayenne).

The Base: Coconut oil and fermented tofu (soy).

Processed Level: Low-to-Moderate. The use of traditional fermented tofu to create that rich, savory, bitey cheese flavor is a massive win over brands that just use artificial "vegan natural flavors".

The Performance: Chao slices have a spectacularly buttery mouthfeel. They melt very smoothly into a velvety pool, making them fantastic for layering inside heavy bakes or melting over a veggie burger. Because they are so creamy, they don't give you tha aggressive, elastic "mozzarella stretch," but the flavor is top-tier.

Availability: Widely available in both the US and Canada

4. The Canadian Whole-Food Gem: Nuts For Cheese

Format; Cultured wedges and spreads (which can easily be crumbled over casseroles).

The Base: Organic fermented cashew milk and coconut oil.

Processed Level: Very Low (Cleanest Option). These are individually handcrafted using traditional culturing methods without heavy starches or isolates.

The Performance: Because they are made of real, blended cashews, they do not turn into "liquid plastic" when heated. Instead, they soften into a beautifully rich, creamy texture. Crumbles of their "Un-Brie-Lievable" style over a hot casserole provide a rich, bubbling fat profile that tastes incredibly gourmet.

Availability: Heavily available across Canada and rapidly expanding into premium/natural grocery stores in the United States!

5. The Everyday Cold Slice: Violife

Format: Slices and Shreds (Cheddar, Provolone, Smoked).

The Base: Coconut oil and potato/tapioca starch.

Processed Level: Moderate-to-High. Violife relies heavily on isolated food starches to get its texture.

The Performance: If you prioritize a slice that tastes and feels exactly like a real dairy cheese slice right out of the fridge without being heated, Violife wins. It does not have that coconut aftertaste that some people dislike. It melts well for grilled cheese but can sometimes get a slightly thin look if baked at high heat for too long in a casserole.

Availability: Massive distribution in both the US and Canada.

Summary Checklist for Your Grocery Trip:

For a clean, gourmet experience (especially pizza):

Buy Miyoko's.

For the ultimate gooey grilled cheese:

Reach for the new oat-cream Daiya Slices.

For the least-processed, whole-food ingredients:

Reach for Nuts For Cheese or Miyoko's.

For classic cold sandwiches with no weird aftertaste:

Reach for Violife.

💡 Bonus: 4 Simple Hacks to Make Vegan Cheese Melt Like the Real Thing!

If you are trying to make a traditional baked casserole, a potluc dish, or a classic grilled cheese, you might find that

plant-based cheeses need a little extra help to reach that perfect, gooey consistency. Try these easy kitchen hacks to guarantee success every time:

1. Create a "Steam Oven" Under Foil.

Always bake your cheesy casseroles tightly covered with a lid or with aluminum foil for the first \(15\) to \(20\) minutes. The moisture from the sauce underneath will create steam, which is the absolute best environment to force vegan cheese to soften and melt flawlessly. Remove the lid or foil just for the last \(5\) minutes if you want to brown the top.

2. The Skillet Splash Trick (For Perfect Grilled Cheese)

Place your assembled sandwich in the skillet. Right before you put the lid on the pan to help it cook, drop one teaspoon of water directly onto the hot surface (away from the bread) and immediately cover it with the lid. The trapped steam will melt the cheese slice to gooey perfection in seconds!

3. Buy Blocks and Grate Them Yourself

Many pre-shredded vegan cheeses are lightly coated in potato starch or cellulose to keep the shreds from sticking together in the bag. This coating stops them from melting smoothly. If a brand offers a block version (like Violife or Daiya), buy the block and grate it yourself on a fine setting just before cooking. It melts much faster

4. Whisk Shreds Directly Into Warm Sauces

If you are making a recipe that requires a creamy element (like a vegan mac and cheese or a potato bake), don't just put the cheese on top. Stir your shreds directly into your warm sauce on the stove first, whisking vigorously. The direct heat and liquid will melt the cheese smoothly into the base.

What do you think? Your thoughts are much appreciated not only by the Veggie School crew, but also by your fellow readers. Comment on the bottom left. 🥤Recipe and photos © 2026 Cynthia Zirkwitz | Veggie School

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Citrus-Honeydew Glow Fruit Salad

noreply@blogger.com (Cynthia Zirkwitz) — Fri, 10 Apr 2026 20:01:00 +0000

Elegant Fresh Fruit Salad for Fellowship Tables and Brunch Buffets

When you need a dish that looks beautiful on the table yet takes only minutes to prepare, this fresh fruit salad is a lovely choice. With sweet honeydew, bright citrus, juicy pineapple, and a hint of cooling mint, it feels both refreshing and a little bit special; perfect for church fellowship meals, bridal or baby showers, brunch buffets, and family gatherings.
The light drizzle of lime and maple syrup enhances the fruit without overpowering its natural sweetness, making this salad elegant enough for company but simple enough for everyday use. Best of all, it can be prepared ahead and chilled until serving time, which makes entertaining so much easier.
Ingredients Yield: ~20 half-cup servings

6 cups honeydew cubes

4 cups orange segments

3 cups grapefruit segments

3 cups pineapple chunks

1/4 cup chopped fresh mint

3 tablespoons lime juice

3 tablespoons maple syrup

Directions:

Toss gently and chill.

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Real Food Veggie Burger or Taco Crumbles

noreply@blogger.com (Cynthia Zirkwitz) — Wed, 01 Apr 2026 21:59:00 +0000

Vegan black bean tofu burgers with oats, carrot, and corn.
Mildly spiced, low-fat, and hearty—perfect for healthy plant-based meals.

This is a lovely, hearty, real-food veggie burger. 😊

A friend asked me if a burger recipe I had just tried and published had "held up"

-- meaning, did it crumble into pieces when it was removed from the pan?

That got me thinking about vegan binders, the glue-y ingredient that holds the

burgers together when you aren't using eggs.

For this particular burger, I've chosen to use rolled oats, but there are some

other starchy materials that would work as well. The bonus is that if the recipe

turns out crumbly, then you just get a tortilla and have yourself a delicious

taco meal!!

🌱 Do You Need a Starch or Grain?

Short answer: Yes—just a little.

With tofu + black beans, you’ll get great nutrition and flavor, but the texture can be:

Too soft (tofu)
Too crumbly (beans)

👉 A binder + a bit of starch helps:

Hold patties together
Prevent mushiness
Give a satisfying bite

Best options (choose one):

1/2 cup rolled oats (my top recommendation—simple & wholesome)
1/2 cup cooked brown rice or quinoa
1/3 cup breadcrumbs (least “whole food,” but works well)

🌮 Vegan Black Bean–Tofu Burger Patties or Taco Crumbles

Serves: 4–6 (6–8 patties)
Low-fat, gently spiced, freezer-friendly

🥕 Ingredients

1 block (14 oz / 400 g) firm tofu, drained
1 can (15 oz / 425 g) black beans, drained & rinsed
1/2 cup shredded carrot
1/2 cup cooked corn kernels
1–2 tbsp olive oil
1/2 cup rolled oats (or cooked quinoa/rice)

🌿 Taco Seasoning (mild, homemade)

1 tsp chili powder (mild)
1/2 tsp ground cumin
1/2 tsp smoked paprika
1/4 tsp garlic powder
1/4 tsp onion powder
1/4–1/2 tsp salt (to taste)
Pinch black pepper
Optional: pinch oregano

👩‍🍳 Instructions

1. Prep the tofu

Press tofu gently (wrap in towel, press 10–15 min)
Crumble into a large bowl

2. Mash the beans

Add black beans and mash about 75% smooth

Leave some chunks for texture

3. Add vegetables & seasoning

Stir in:

Carrot
Corn
Olive oil
All seasoning

4. Add binder

Mix in oats (or grain of choice)

👉 Mixture should be:

Moist but not wet
Able to hold shape when pressed

If too crumbly → add 1–2 tbsp water or a bit more oil
If too wet → add a few more oats

5. Rest (important!)

Let mixture sit 10–15 minutes
👉 This allows oats to absorb moisture and firm things up

6. Shape patties

Form into 6–8 patties
Press firmly

7. Cook

Option A: Pan-fry (best flavor)

Lightly oil pan
Cook 4–5 min per side until golden

Option B: Bake (lowest fat)

375°F / 190°C
Bake 20–25 min, flipping halfway

🌟 Tips for Success

Don’t skip the resting step—this replaces eggs as a binder
Slightly “under-wet” is better than too wet
Chill patties 20–30 min if they feel delicate after you've shaped them

🥗 Serving Ideas

Whole grain buns with lettuce & tomato
Wrapped in a tortilla with salsa
Crumbled over a taco salad bowl

💡 Flavor Notes

This version is:

Mild but not bland
Warm, earthy, slightly smoky
No excessive oil or heat

If you want just a touch more flavor:

Add 1 tsp lime juice
Or a spoon of tomato paste
Or a 1/2- 1 teaspoon liquid smoke (buy it at the health store)

Whole Wheat Raisin Peanut-Butter Bread Recipe

noreply@blogger.com (Cynthia Zirkwitz) — Thu, 05 Mar 2026 22:42:00 +0000

This whole wheat raisin bread comes from The Back to Eden Cookbook by Jethro Kloss—one of the early voices who helped popularize “back to basics” natural health and home food preparation. I love the spirit of his recipes: practical, nourishing, and meant for ordinary kitchens.

This version is a gentle modernization. I’ve kept the original’s memorable twist—peanut butter in the dough—because it adds tenderness, richness, and staying power. What I have updated are the details Kloss couldn’t assume in every home back then: today’s yeast equivalents, clearer rise cues, and modern oven timing (plus a stand-mixer option if you’d rather let the dough hook do the work). The result is a hearty, lightly sweet loaf that feels old-fashioned in the best way—reliable, wholesome, and potluck-ready.

1) Who was Jethro Kloss, and what was his impact?

Jethro Kloss (born 1863) was a Seventh-day Adventist health reformer, herbalist, and early natural-foods advocate. He trained in hydrotherapy/electrotherapy at the Battle Creek Sanitarium, worked in and operated sanitarium settings that emphasized a vegetarian diet + nature-based therapies, and later helped popularize soyfoods in the U.S.

His best-known work, Back to Eden, was published in the 1930s with a major expanded edition associated with 1939 (the “since 1939” framing shows up in modern editions). The publisher describes it as a long-running classic that sold millions of copies and “helped create the natural foods industry.”

Kloss didn’t use the modern term regenerative agriculture, but his message strongly linked human health to soil health—urging foods “grown on fertile soils” and “poison-free,” and even calling for attention to soil analysis and protecting the food supply. That soil-first, chemical-cautious mindset overlaps with today’s regenerative emphasis on building fertility, minimizing harmful inputs, and working with natural systems (even though modern regenerative ag is much more science-defined and data-driven).

2) Modernized Whole Wheat Raisin Peanut-Butter Bread (2 loaves)

Yield: 2 standard loaves
Pan: 2 loaf pans (about 9 x 5 in / 23 x 13 cm)
Oven: 350°F / 175°C

Ingredients

Warm water (divided): 2 cups / 480 ml (see temps below)
Active dry yeast: 1 packet = 2 1/4 tsp / 7 g (or) instant yeast: 2 tsp / 6 g
(A small 0.6-oz cake of fresh yeast ≈ 1 packet dry yeast.)
Salt: 1 tsp / ~6 g
Natural peanut butter: 1 cup / ~260 g
Neutral oil: 4 tbsp / 60 ml
Sweetener (choose one):

3/4 cup maple syrup or honey / ~240 g, or
3/4 cup sugar / ~150 g

Whole wheat flour: about 6 cups / ~720 g (add a little more only if needed)
Raisins: 1 cup / ~150 g (tossed with 1 tbsp flour so they don’t sink)

Water temperature (important)

If using active dry yeast: warm liquid about 100–110°F / 38–43°C
If using instant yeast: warm liquid about 120–130°F / 49–54°C

Method A: Classic “sponge,” hand-kneaded (closest to Kloss’s method)

Bloom the yeast (active dry only): In a bowl, stir yeast into 1/4 cup / 60 ml of the warm water. Wait 5–10 minutes until foamy.
(If using instant yeast, skip blooming and mix it into the flour later.)
Make the sponge: Stir in 2 cups / ~240 g flour plus your sweetener. Beat until smooth. Cover and let rise 45–90 minutes, until puffy and airy.
Thin the peanut butter: Whisk peanut butter into 1 cup / 240 ml warm water until smooth (an immersion blender works great).
Build the dough: Add peanut-butter mixture, oil, salt, raisins, and enough of the remaining flour to make a soft, slightly tacky dough.
Knead: 8–10 minutes by hand (or until elastic and the dough holds together well).
First rise: Place in a greased bowl, cover, and rise 60–90 minutes (until doubled).
Shape + proof: Punch down, divide into 2 loaves, place in greased pans. Rise 30–60 minutes, until the dough crowns about 1 inch / 2–3 cm over the rim.
Bake: 350°F / 175°C for 40–55 minutes. Tent with foil if browning too fast.
Done when internal temp hits 190°F / 88°C or the loaf sounds hollow when tapped.
Cool: 10 minutes in pan, then turn out and cool completely before slicing.

Method B: Stand mixer (dough hook)

Mix wet: In the mixer bowl, whisk peanut butter + 1 cup / 240 ml warm water until smooth. Add remaining water (minus any used to bloom active dry), oil, sweetener, and salt.
Add dry: Add about 5 cups of the flour + yeast (instant can go right in here). Mix on low until shaggy.
Knead: Dough hook on low-medium 6–8 minutes, adding remaining flour gradually until dough is soft and only slightly tacky.

Finish with the same rise → shape → proof → bake steps as in Method A.

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Vegan Apple-Walnut Hermit Cookie Recipe

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 27 Jan 2026 14:00:00 +0000

Anatomy of an Apple-Walnut Hermit Cookie

How Do You Make a Vegan Hermit Cookie?

I have long adored the multiple textures and flavours jammed into a little soft cookie called a "hermit."

Sweeteners

When my grandmother made hermits, she used molasses as part of the sweetening. I think that a little molasses might be a great addition to this cookie, and if I experiment further with this vegan (that is, no eggs or dairy or lard or other animal-based ingredients) recipe, I will try a little molasses in lieu of the maple syrup I used in this rendition.

However, the maple syrup and the coconut nectar sugar (you can substitute brown sugar if you like) make it just the sort of sweet I enjoy.

Spices

My grandmother's hermit was spiced with cinnamon, nutmeg and cloves and stuffed with walnuts and dates. This particular recipe uses only cinnamon and nutmeg as the spices, and I have added chunks of apple to the walnuts and dates.

Storage: Why They're Called "Hermits"

In the tradition of old German cookie recipes, like pfeffernuss or pepper nuts, a Christmas treat recipe that my German mother-in-law let me in on (too bad I was so young and distracted—and probably uninterested—to actually learn her recipe), the hermit cookie is said to improve over time.

These cookies were apparently hidden away in tins in the monastery (or wherever they were first named) for the individuals who lived hidden away, doing their contemplative spiritual practice on their lonesomes. (For more information about human hermits, scroll down below the recipe.) This particular hermit cookie is best hidden away in a freezer if you want to keep the cookies unmolested for a couple of weeks.

Recipe Note

The instructions below are written both for the baker making cookies "from scratch" with traditional tools and, alternatively, for persons using a Kitchen Aid standing mixer.

Prep and Baking Time

Prep time: 20 min

Cook time: 14 min

Ready in: 34 min

Yields: 2 1/2 to 3 dozen cookies

Ingredients

4 cups all-purpose flour (or gluten-free flour)
2 teaspoons baking soda
4 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon fine ground sea salt
3/4 cup coconut oil, extra virgin, melted
3 cups coconut sugar (or packed brown sugar)
1/2 cup maple syrup
2 flax eggs: 2 tablespoons flax meal, 5 tablespoons water
2 cups chopped walnuts
2 cups chopped apples
2 cups chopped dates

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Instructions

In a small dish, mix up the flax egg: Stir together flax meal and water until it is a smooth, glutenous texture and put aside.
Preheat the oven to 350°F/175°C.
Line cookie sheets with parchment paper or silicone mats. Alternatively, spray with cooking oil.
In a large mixing bowl, combine flour, baking soda, cinnamon, nutmeg and salt. (If using a Kitchen Aid mixer, with bowl raised, use whisk attachment on "Stir" to combine—about 20 to 30 seconds.)
In another large mixing bowl, combine and stir together: coconut oil, flax egg, sugar, and maple syrup. (Switch to the cooking paddle in your Kitchen Aid Mixer, raise bowl, and stir the above together for about 30 seconds.)
Stir in flour and mix well. (Continuing with cooking paddle in Kitchen Aid, gently stir in the flour—about 20 to 30 seconds—and then increase the speed to about 3 for about 2 minutes until well mixed.)
Fold in the dates, apples, and walnut pieces. (In Kitchen Aid bowl, add dates, apples and nuts, and on "Stir" only, fold the dates, apples and walnut pieces into the batter.)
Drop rounded teaspoons-ful of cookie batter onto the pans, about 1 1/2 to 2 inches apart.
Bake for 12 to 14 minutes, checking around the 8-minute mark. Cool completely on a rack. They are good warm, but they are even better on day 2 or 3 if kept in a tin or the fridge. Beyond a couple of days, freeze.
DOWNLOAD AND PRINT THE RECIPE FOR VEGAN APPLE-HERMIT COOKIES (Click Here)And as a bonus for Lovers of old fashioned Baked Treats, here is a link to a printable recipe for Coffee Cake Squares that turned up at most coffee parties in people's homes (remember them?) back in the day, in various places in Canada. These coffee squares have hot instant coffee in the cake recipe and also in the icing recipe. Download here and print up this recipe for Coffee Cake Squares, a sheet cake.

Coffee Cake like Grandma used to make

Real Hermits: Then and Now

A Hermit's Residence in Spain (Wiki Commons)

Hermits, as regularly understood in our Western society, were Christians who secluded themselves away for a deeper, more contemplative walk with God. Early writings about hermits present them as belonging to a monastic community or, earlier, individuals alone who wandered in the wilderness or lived very secluded, prayer-focused lives.

Individuals living an ascetic lifestyle also have a history in Buddhism, Hinduism, Taoism and Islam. Some hermits were held up as wise men and were sought by those wishing to increase their spirituality or needing worldly advice. Some hermits were so popular that they drew crowds of seekers, which destroyed their original goal of peaceful seclusion.

Where Hermits Lived

There were several sorts of early Christian (Catholic) accommodations for hermits. Some orders of monks had clusters of small cells where the hermits lived, praying and gathering occasionally with the community for prayers and meals. Other early hermits, such as "the Desert Fathers," earned a little income to cover their needs by weaving baskets.

City gatekeepers and ferrying boat operators were often recognized hermits, sanctioned by the church for these duties, and actually seen as being 'saints' by the 11th century.

2 Hindu Saddhus (Hermits)
Source: By I, Luca Galuzzi, CC BY-SA 2.5

.Latter-Day Hermits

A few years ago, I was surprised to discover that a Benedictine monastery (also a College) near Saskatoon, Saskatchewan, still had a hermitage on their grounds where a 'certified' hermit lived. One of my workmates told me about it.

Even more surprising, and quite alluring to me as an introvert, is the information that I found about modern "lay person" hermits that live in voluntary solitude from others—although some of them are married, so I guess the solitude is a relative term.

Examples of Modern Hermits

Although some of the hermits of today are religious persons (eg., former nuns), many hermits are folks who have chosen to live a minimalist lifestyle "away from the madding crowd". While the religious hermits still tend to focus their lives upon spiritual contemplation, including prayer, they also serve in many ways that are reminders of the role nuns used to play in days gone by: voluntarily performing acts of kindness and mercy to the aged and homeless, or writing, among other solitary roles.

A famous hermit is a Japanese man, 82, who lived as the only resident on an Island until health brought him back into the urban world. Other modern-day hermits live out solitary lives in Canadian ghost towns.

And then there are those hermits who were part of the "British Invasion" back in my Cold War youth..

Not Cookies, Not Saints, but Hermits Nonetheless

From Soil to Supper: George Washington Carver, Adventists, and the Roots of Plant-Based Eating

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 20 Jan 2026 14:24:00 +0000

Explore how George Washington Carver, Adventist nut meats,
and peanuts helped shape today’s plant-based eating movement.
George Washington Carver in his Lab.(AI image by ChatGPT)
At the dawn of the 20th century, the peanut moved from the margins of Southern agriculture into kitchens and dining tables across America—and a major reason was George Washington Carver, the agricultural scientist affectionately nicknamed “The Peanut Man.” His story, while often mythologized, offers a compelling early chapter in the broader history of plant-based eating. (Wikipedia)

Born into slavery around 1864, Carver became a botanist and teacher at Tuskegee Institute in Alabama. There, he worked with farmers whose soils had been exhausted by cotton. By promoting crop rotation with legumes like peanuts and sweet potatoes, he helped rehabilitate the land and introduced crops that were rich in protein and affordable for families who struggled to afford meat. (USDA)

Between 1896 and his death in 1943, Carver published 44 practical bulletins on agriculture and food for farmers. His most famous was How to Grow the Peanut and 105 Ways of Preparing It for Human Consumption (Tuskegee Institute Experimental Station Bulletin 31), first issued in 1916 and reprinted many times. Its recipes ranged from soups and breads to mock meats and desserts; Carver hoped that peanuts would become a nutritional staple in place of expensive animal proteins. (Wikipedia)

Although many of the recipes in 105 Ways were compiled from existing cookbooks and bulletins—Carver acknowledged these sources—his work popularized peanuts as an everyday food with high protein value and broad culinary potential. (Wikipedia)

Peanuts as “Meat” and Protein

Carver’s bulletins explicitly included recipes that treated peanuts as a stand-in for meat: protein-rich soups, peanut sausages, peanut-based sauces, and mock meats made from ground nuts or meals. Contemporary farmers’ bulletins described ways to prepare these foods that would sustain a family without reliance on meat, at a time when meat was a luxury for most rural households. (Ford Library and Museum)

In an era before modern meat analogs, Carver’s work pointed toward protein-forward, plant-based nutrition well before the mainstream rise of vegetarian brands.

Adventist Roots of Commercial Meat Analogs

At roughly the same time Carver was championing peanuts in the rural South, another movement was shaping vegetarian food in the U.S.: Seventh-day Adventist health reform. Adventists encouraged vegetarian eating as part of their health message beginning in the mid-1800s, later launching commercial products to support plant-based diets. (The Portland Press Herald)

In the late 1800s and early 1900s, Dr. John Harvey Kellogg—an Adventist physician at the Battle Creek Sanitarium—developed some of the first commercial plant-based meats (like Nuttose and Protose), often based on peanuts and other legumes. (columbiaunion.org)

One of the oldest and best-loved Adventist products was Nuteena, a canned vegetarian meat analogue made from peanut meal, soy, corn, and rice flour. Introduced in 1949 by Loma Linda Foods (a company originally owned by the Seventh-day Adventist Church), Nuteena was used much like plant-based meat loaves today—sliced, crumbled into stews, or served in sandwiches. (Wikipedia)

Those Adventist roots helped bring nut-based protein loaves and meat substitutes into homes decades before the explosion of plant-based meat brands like Beyond Meat and Impossible Foods.

Veggie School invites you to look over the following articles and recipes on this site related to Adventists and peanut butter: Holy Spread: Adventists and the Enduring Love of Peanut Butter , and a Recipe for a Nuteena-Like Sandwich Spread

A Link to Today’s Plant-Based Movement

Carver’s advocacy for legumes and Adventist innovation in plant proteins both resonate with today’s plant-based eating trends. Modern consumers seek foods that are:

nutrient-dense and protein-rich without animal products
sustainable and environmentally conscious
flexible and satisfying in familiar meal contexts

Whether it’s a peanut stew inspired by Carver’s bulletins or a modern jackfruit “pulled pork,” the motivation echoes early 20th-century efforts to make plant foods central to everyday nourishment.

Reconstructed Carver-Style Peanut Recipe

Peanut and Sweet Potato Mock “Chicken”

Inspired by Carver’s peanut recipes (Ford Library and Museum)
Serves: 4
Prep + Cook: ~60 minutes
Ingredients
🥜2 large sweet potatoes (about 800 g), peeled and cubed
🥜1½ cups (150 g) roasted peanuts, finely ground
🥜2 tbsp (16 g) whole wheat flour
🥜1 small onion, minced
🥜2 cloves garlic, minced
🥜1 tsp (5 g) salt (adjust to taste)
🥜½ tsp (2 g) black pepper
🥜½ cup (120 ml) vegetable broth or water
🥜1 tbsp (15 ml) oil (optional, for sautéing)
Instructions
Cook the Sweet Potatoes
Place cubed sweet potatoes in boiling water and cook until tender (about 15 minutes). Drain and mash lightly.
Prepare the Peanut Base
In a bowl, combine finely ground peanuts with whole wheat flour, onion, garlic, salt, and pepper.
Combine & Simmer
Stir mashed sweet potatoes into the peanut mixture. Add broth a little at a time, stirring to create a thick, cohesive batter.
Cook the Mixture
Heat oil in a skillet over medium heat (or dry-heat if skipping oil). Spoon the mixture into the pan and cook 5–7 minutes per side, until lightly browned and firm.
Serve
Slice like a cut of meat or crumble into stews and sauces. Garnish with herbs or peanut gravy for extra protein.
Tip: If you want a softer texture, steam rather than fry and serve as a scoopable protein side dish🥜🥜.

click==> Download PDF & Print Recipe <==click

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Primary Source Materials You Can Explore

For authentic historical phrasing and context, these are excellent public-domain sources:
Tuskegee Institute Experimental Station Bulletin No. 31 — How to Grow the Peanut and 105 Ways of Preparing It for Human Consumption (written and compiled by George Washington Carver). (Wikipedia)
USDA Farmers’ Bulletins on peanuts and other legumes from the late 19th and early 20th centuries. (Wikipedia)
🥤 Recipe and photos © 2026 Cynthia Zirkwitz | Veggie School
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Find more quick, healthy vegan recipes and potluck ideas at Veggie School.

Holy Spread: Peanut Butter and Adventists

noreply@blogger.com (Cynthia Zirkwitz) — Wed, 07 Jan 2026 03:00:00 +0000

Adventists and the Enduring Love of Peanut Butter

When my husband prepared for a school-building mission trip to South America, he was given a packing list that included the usual suspects—sturdy shoes, water bottle, Bible, insect repellent… and one enormous jar of peanut butter. Yes, peanut butter. Not exactly sacramental, but practically sacred among Seventh-day Adventists.

Why the enduring Adventist affection for this humble spread? Is it the nutty taste? The protein? The nostalgia of potluck sandwiches? Or is there something deeper going on?

Let’s dig in.

A Brief History of Peanut Butter

Peanut butter as we know it today was first patented in 1884 by a Canadian, Marcellus Gilmore Edson, who ground roasted peanuts into a paste. It was later developed into a smooth, spreadable food in the U.S. in the 1890s by Dr. John Harvey Kellogg—a name that should ring a big vegetarian bell.

Dr. Kellogg, at the time a devout Seventh-day Adventist and health reformer, promoted peanut butter as a meat substitute for patients at the Battle Creek Sanitarium. He believed plant-based nutrition was divinely ordained for health and clarity of mind.

So yes, peanut butter has Adventist roots. Deep, nutty ones.

Why Adventists Love It

For Adventists, peanut butter ticks all the right boxes:

Plant-based

High in protein

Affordable and shelf-stable

Satisfying and easy to use

Naturally meat-free, dairy-free, and egg-free (check your label, of course)

It’s a staple in church kitchens, school lunches, and mission backpacks alike.

The Homemade Peanut Butter Cookbook:

Delicious Recipes and Tips for Making Your Own Peanut Butter

Peanut Butter by the Numbers

Here’s what’s in 2 tablespoons (32g) of natural peanut butter:

Calories: ~190

Protein: 8g

Fat: 16g (mostly heart-healthy unsaturated fats)

Carbohydrates: 7g

Fiber: 2g

Vitamin E, Magnesium, and Niacin – notable contributors

It's an energy-dense, nutrient-rich food ideal for vegetarians—especially those trying to avoid ultra-processed meat analogs.

sHOP PEANUT BUTTER ON AMAZON

🥜 Peanut Butter Loaf (aka No-Meat Meatloaf)

A vintage vegetarian classic from Adventist kitchens

Ingredients:

1 cup (250 mL) peanut butter (smooth or chunky)

1½ cups (375 mL) whole wheat bread crumbs

1 small onion, finely chopped

½ cup (125 mL) grated carrot

½ cup (125 mL) milk or plant-based milk

2 eggs or flax substitute (2 tbsp flax + 6 tbsp water)

1 tsp (5 mL) soy sauce

Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C)

2. In a large bowl, mix all ingredients until well combined.

3. Press mixture into a greased loaf pan

4. Bake for 45–50 minutes until golden and firm.

5. Let rest before slicing.

Optional: Serve with tomato glaze or mushroom gravy.

Tips:

Pairs well with mashed potatoes, green veggies, and a sense of community.

You can download it here:

👉 Peanut Butter Loaf Recipe Card (PDF)

Is Peanut Butter Here to Stay?

Absolutely. Peanut butter is having a bit of a renaissance among health-conscious, plant-loving people—and Adventists were ahead of the curve. Whether it's being spooned into smoothies, spread on Ezekiel bread, or packed for a mission trip to the Andes, peanut butter continues to unite taste, convenience, and vegetarian values.

So next time you scoop that jar, know you're partaking in a legacy—equal parts protein and prophecy.

Have a favorite peanut butter recipe or memory from church life? Drop it in the comments!

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Classic Vegan Special K Casserole (With Sensible Variations)

noreply@blogger.com (Cynthia Zirkwitz) — Wed, 17 Dec 2025 19:37:00 +0000

Potluck‑friendly • adaptable • familiar comfort food with modern plant‑based options

This vegan Special K casserole here at VeggieSchool keeps the comfort of the church potluck classic while offering flexible, dairy-free and gluten-free options.

Why This Recipe Gets Its Own Page

If you grew up around church potlucks, you already know this dish. Somewhere between a loaf, a casserole, and a savory bake, Special K Casserole became a dependable staple because it was filling, sliceable, affordable, and easy to transport. Over time, the original egg‑heavy recipe quietly evolved. Today, vegan versions are often the first pan to empty—not because they are labeled vegan, but because they are moist, savory, and familiar without being heavy.

This version is designed for VeggieSchool kitchens: practical, flexible, and respectful of tradition—without turning into a 35‑option ingredient chart.

A Very Short History of Special K Casserole

The earliest versions of Special K casserole (sometimes called Special K Roast) appeared in North American church and community cookbooks in the mid‑20th century. The classic formula was:

6–8 eggs
Cottage cheese or sour cream
Cream soup
Butter
Onion
Crushed Special K cereal

It was protein‑dense, economical, and firm enough to slice—important qualities for large gatherings.

As dietary needs shifted, cooks began quietly modifying it:

Eggs reduced, then replaced with tofu
Dairy swapped for plant milks and vegan cream soups
Butter replaced with oil
Gluten‑free cereals introduced

Interestingly, the vegan version didn’t just survive at potlucks—it often became more popular. Why?

It sits lighter on the stomach
It holds together without being rubbery
It accommodates more dietary needs at one table
It tastes like the original people remember

In short: fewer eggs, more guests served.

Vegan Special K Casserole (Base Recipe)

Yield

Serves 8–10 (one standard 9 × 13 in / 23 × 33 cm pan)

Dry Ingredients

3 cups (90 g) cereal flakes (see cereal options below)
1 cup (120 g) finely chopped onion
½ cup (60 g) chopped celery (optional but traditional)
½ cup (60 g) chopped mushrooms (optional, adds umami)

Wet Ingredients

1 block (400 g) firm tofu, pressed
¾ cup (180 mL) unsweetened plant milk
¼ cup (60 mL) neutral oil (olive or avocado)
2 Tbsp nutritional yeast
1 Tbsp soy sauce or tamari
1 tsp onion powder
½ tsp garlic powder
½ tsp dried sage or poultry‑style seasoning
Black pepper to taste

Optional Binding Boost (Choose One)

(Use only if your casserole seems very loose)

2 Tbsp chickpea flour
OR 1 Tbsp ground flax + 2½ Tbsp water

Sensible Cereal Options (Not 35, Promise)

Use one, not a mix.

Classic: Kellogg’s Special K (original flakes)
Whole‑grain: Generic wheat flakes
Corn‑based: Cornflakes (unsweetened)
Gluten‑free: Brown rice flakes

Tip: Lightly crush flakes with your hands—don’t pulverize.

Flavor Variations (Choose One Direction)

1. Classic Church Basement

Add ½ tsp dried thyme
Use mushrooms and celery

2. Savory Herb Roast

Add 1 tsp poultry‑style seasoning
Use olive oil

3. Mildly Cheesy (Without Cheese)

Increase nutritional yeast to 3 Tbsp
Add ¼ tsp turmeric for color

4. Vegetable‑Forward

Add ½ cup grated carrot or zucchini (squeeze moisture out)

Instructions

Preheat oven to 350°F (175°C).
Grease a 9 × 13 in (23 × 33 cm) baking dish.
Crumble tofu into a food processor or bowl. Blend or mash until ricotta‑like.
Add wet ingredients and seasonings; blend until smooth but not liquid.
Stir in vegetables and cereal flakes by hand.
Transfer mixture to prepared dish and press gently to level.
Bake uncovered for 40–45 minutes, until firm and lightly golden.
Rest 10 minutes before slicing.

Why This Version Works at Potlucks

Holds together cleanly
Neutral but savory flavor appeals across generations
Accommodates vegan, dairy‑free, and optional gluten‑free needs
Familiar name reduces hesitation

Most guests never ask what’s in it—they just ask for the recipe.

Make‑Ahead & Storage

Can be assembled 24 hours ahead and baked day‑of
Keeps 4–5 days refrigerated
Freezes well once baked and cooled

This recipe is part of the VeggieSchool Potluck Classics Series.

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🎄 Christmas Chickpea-Tofu Cheesecake with Cranberry-Orange Glaze

noreply@blogger.com (Cynthia Zirkwitz) — Wed, 17 Dec 2025 03:11:00 +0000

This Christmas, bring something unexpected and totally plant-powered to the dessert table. This festive cheesecake uses the same creamy chickpea-tofu base featured in the Thanksgiving Pumpkin Spice version, as well as in our original 3-Way Cheesecake post (Lemon-Vanilla, Maple-Pecan, and Strawberry Swirl). With a bright cranberry-orange glaze and a hint of cinnamon, it’s tart, sweet, and holiday-ready.

To print recipe, scroll to PRINT link on the bottom of this recipe:

Crust:

🎄1 cup (100 g) almonds or walnuts

🎄1 cup (100 g) Medjool dates, pitted

🎄¼ tsp salt

🎄½ tsp ground cinnamon

Filling:

🎄1 can (250 g) chickpeas

🎄1 block (400 g) firm tofu, pressed

🎄⅔ cup (160 mL) maple syrup or agave

🎄¼ cup (60 mL) lemon juice

🎄2 tsp vanilla extract

🎄Zest of 1 orange

🎄¼ cup (60 mL) coconut cream

🎄1 tbsp (15 mL) cornstarch or arrowroot

Cranberry-Orange Glaze:

🎄1 cup (100 g) fresh or frozen cranberries

🎄⅓ cup (80 mL) orange juice

🎄¼ cup (60 mL) maple syrup

🎄1 tsp orange zest

🎄1 tbsp (15 mL) cornstarch mixed with 1 tbsp water

Instructions:

Process crust ingredients and press into 8- or 9-inch (20–23 cm) springform pan. Chill while preparing filling.
Blend filling ingredients until smooth. Pour over crust.
Bake at 350°F (175°C) for 40–45 minutes until just set.
Cool, then chill overnight.

🎄For glaze: cook cranberries, orange juice, syrup, and zest until berries burst. Add cornstarch slurry and stir until thickened. Cool completely.

Spoon glaze over chilled cheesecake before serving.

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CLICK TO DOWNLOAD AND PRINT RECIPE (one page PDF)

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Blackstrap Molasses Pecan Pie (Vegan, Thanksgiving Special)

noreply@blogger.com (Cynthia Zirkwitz) — Wed, 19 Nov 2025 14:00:00 +0000

Blackstrap Molasses Pecan Pie: A wholesome vegan twist on classic molasses pecan pie
—rich, mineral-filled sweetness perfect for a Thanksgiving or Sabbath dessert table.

🍂 Veggie School's Brief History of Molasses Use

Molasses was once the sweetener of the New World. In the 1700s and 1800s, before white sugar became cheap and common, families in North America used molasses in baking, preserving, and even in homemade remedies. Early Adventist cooks in the 19th century often preferred molasses over refined sugar for its mineral content — rich in iron, calcium, and potassium — though blackstrap molasses, the darkest kind, was sometimes a bit too robust for delicate desserts.

This updated recipe keeps that traditional flavor but adds a touch more sweetness and lightness for modern palates while staying fully plant-based.

🍮 Ingredients

(Makes one 9-inch / 23-cm pie)

For the crust:

1½ cups (190 g) all-purpose flour or whole wheat pastry flour

¼ tsp salt

⅓ cup (75 g) vegan butter or coconut oil, solid but soft

3–4 tbsp (45–60 mL) ice-cold water

For the filling:

¾ cup (180 mL) blackstrap molasses

¼ cup (60 mL) pure maple syrup or light molasses (for balance)

½ cup (100 g) brown sugar or coconut sugar

¼ cup (60 mL) melted vegan butter or coconut oil

3 tbsp (24 g) cornstarch

½ cup (120 mL) unsweetened oat milk or soy milk

1 tsp pure vanilla extract

½ tsp cinnamon

¼ tsp salt

1¾ cups (175 g) pecan halves

If you like our VeggieSchool recipe for Molasses Pecan Pie, we think you might also enjoy our recipe for other similar smashing vegan recipes, like our recipe for Chickpea-Tofu Cheesecake with Pumpkin Spice Swirl or delightful Mixed Berry Gallett that can be baked in a countertop oven!

🥧 Instructions

1. Prepare crust:

Mix flour and salt. Cut in vegan butter until crumbly. Add cold water, 1 tbsp at a time, until dough holds together. Form a ball, wrap, and chill 30 minutes. Roll out to fit a 9-inch pie pan. Trim and flute the edges.

2. Make filling:

In a saucepan, whisk together molasses, maple syrup, and brown sugar over medium-low heat until sugar dissolves. Stir in melted vegan butter.

3. Thicken:

In a separate bowl, whisk cornstarch with oat milk until smooth. Gradually whisk into the warm molasses mixture. Cook gently until thickened (about 3–4 minutes). Remove from heat and add vanilla, cinnamon, and salt.

4. Assemble:

Spread pecans evenly in the unbaked crust. Pour the warm filling over them, smoothing the top.

5. Bake:

Bake at 350°F (175°C) for 40–45 minutes, or until the center is just set. The filling will firm as it cools.

Cool completely before slicing — ideally overnight for clean slices.

6. 🌾 Serving Notes

Serve chilled or at room temperature with vegan whipped cream or coconut topping. The blend of blackstrap and maple syrup creates a deep caramel flavor that’s less bitter than old-fashioned molasses pies, but still true to that pioneer warmth.

🌿 Nutritional Note

Blackstrap molasses contains iron, calcium, magnesium, and potassium, offering a trace-mineral richness missing from refined sugar pies. It’s still dessert — but a more mindful one.

Fresh Pineapple Recipes That Keep Their Healing Power 🍍

noreply@blogger.com (Cynthia Zirkwitz) — Thu, 13 Nov 2025 14:00:00 +0000

Here at VeggieSchool, discover three fresh pineapple recipes that preserve bromelain’s anti-inflammatory goodness—light, tropical, and enzyme-rich! Fresh pineapple is one of the body's best natural allies against the pain of arthritis.

Food as Medicine: 150 Plant-Based Recipes for Optimal Health, Disease Prevention, and Management of Chronic Illness Kindle Edition Winner of the Best in the World Cookbook with the Gourmand World Cookbook Awards. https://t.co/LjknWxEG6c
— organicgranny 🇨🇦 (@healthiacynthia) December 22, 2025

🥗 1. Fresh Pineapple Quinoa Salad with Lime-Mint Dressing

Bright, crunchy, and naturally anti-inflammatory, this salad celebrates pineapple’s enzymes and the full spectrum of plant nutrients.

Ingredients (4 servings)

*1 cup (185 g) cooked and cooled quinoa

*1½ cups (250 g) fresh pineapple, diced

*1 medium cucumber, diced

*½ red bell pepper, diced

*¼ cup (40 g) red onion, finely chopped

*¼ cup (5 g) fresh mint leaves, chopped

*2 tbsp fresh cilantro, chopped

*2 tbsp extra virgin olive oil

*Juice and zest of 1 lime

*Pinch of sea salt and black pepper

Directions

1. Combine quinoa, pineapple, cucumber, bell pepper, and onion in a large bowl.

2. In a small jar, whisk together olive oil, lime juice, zest, mint, cilantro, salt, and pepper.

3. Pour dressing over salad and toss gently

4. Serve immediately or chill for up to 2 hours for deeper flavor.

🌿 Nutritional Highlights

🌿Pineapple: Rich in vitamin C, manganese, and bromelain, a natural anti-inflammatory enzyme.

🌿Quinoa: A complete plant protein high in magnesium and iron.

🌿Mint and Cilantro: Aid digestion and support gentle detox.

🌿Lime: Enhances iron absorption and brightens flavor.

💡 Tip: Add toasted pumpkin seeds or avocado for a creamy, satisfying variation.

Other great quinoa salad recipes can be found on this Veggie School site for Confetti Quinoa Salad from Dr. Darlene Blaney, and a yummy Thai Quinoa Salad.

🌮 2. Pineapple Black Bean Lettuce Wraps

Veggie School's crisp, refreshing wraps deliver plant-based protein with an enzyme-rich punch of fresh pineapple.

Ingredients (makes 8 wraps)

*1½ cups (250 g) fresh pineapple, diced small

*1½ cups (250 g) cooked black beans, drained

*½ cup (60 g) red bell pepper, finely diced

*¼ cup (30 g) red onion, minced

*1 small jalapeño, seeded and finely diced (optional)

*Juice of 1 lime

*1 tbsp olive or avocado oil

*Salt to taste

*8 large butter lettuce or romaine leaves

Directions

1, Mix pineapple, black beans, bell pepper, onion, jalapeño, lime juice, oil, and salt.

2. Spoon into lettuce leaves and serve immediately for maximum enzyme benefit.

🌿 Nutritional Highlights

🌿Bromelain: Supports joint and digestive health.

🌿Black Beans: Provide protein, fiber, and antioxidants.

🌿Lime & Jalapeño: Add vitamin C and circulation-boosting capsaicin.

🌿Lettuce: Hydrating and rich in folate.

💡 Variation: Add mashed avocado for creamy texture and heart-healthy fats.

If you are craving a seafood-flavored vegan filler for your next wrap or sandwich, you can't beat Veggie School's delectable recipe for Tunah Spread.

🍍 3. Fresh Pineapple Enzyme Sauce (No Heat!)

A bright tropical topping from Veggie School vegan chefs that keeps bromelain and vitamin C fully active. Great on fruit, yogurt, or roasted veggies.

Ingredients (makes about 1½ cups / 375 ml)

*1 cup (165 g) fresh pineapple chunks

*1 tbsp lime or lemon juice

*1 tbsp raw agave or maple syrup (optional)

*1–2 tsp grated fresh ginger (optional but powerful)

*Pinch of sea salt

Directions

1. Blend all ingredients until smooth or slightly chunky.

2. Use fresh or refrigerate up to 3 days.

🌿 Nutritional Highlights

🌿Bromelain: Helps calm inflammation and ease digestion.

🌿Vitamin C: Strengthens immunity and collagen.

🌿Ginger: Adds synergy for joint and stomach health.

🌿Raw Formula: No cooking means full enzyme and vitamin activity.

💡 Tip: Stir in vegan yogurt for a probiotic, enzyme-rich fusion.

If you are looking for yet another delicious Veggie School recipe using Fresh Pineapple, come over to the Mini-Stuffed Bell Pepper recipe where you will find a delicious quenching Pineapple-Coconut Fizz drink paired up with the stuffed bell peppers-- Recipe #5 under the drink recipes at that page.

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3🌸 A Take-Away Reflection from your Veggie School:Veggie School Take-Away Reflection: “Fresh pineapple doesn’t just taste sunny—it brings the sunshine to your body, too. Keep it raw when you can, and let those enzymes work their quiet miracles.” If you are looking for another delightful Veggie School vegan drink

🍂 Thanksgiving Chickpea-Tofu Cheesecake with Pumpkin Spice Swirl

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 07 Oct 2025 17:37:00 +0000

If you loved the earlier trendy 3-Way Cheesecake recipes (Lemon-Vanilla, Maple-Pecan, and Strawberry Swirl), here’s a cozy fall twist just in time for Thanksgiving. This velvety, plant-based cheesecake uses chickpeas and tofu as a base, with a festive pumpkin spice swirl that brings all the seasonal vibes—minus the dairy, eggs, and guilt. Top with pecans or coconut whip and you've got a show-stopping vegan dessert.

Crust:

🍂1 ½ cups (150 g) vegan gingersnap crumbs (gluten-free if needed)

🍂¼ cup (60 mL) coconut oil, melted

🍂1 tbsp (15 mL) maple syrup

Filling:

🍂 1 can (1 ½ cups / 250 g) chickpeas, rinsed and drained

🍂 1 block (14 oz / 400 g) firm tofu, pressed

🍂 ¾ cup (180 mL) maple syrup

🍂 ½ cup (120 mL) canned pumpkin purée (not pie filling)

🍂 2 tbsp (30 mL) lemon juice

🍂 2 tsp (10 mL) vanilla extract

🍂 2 tsp (5 g) pumpkin pie spice

🍂 ¼ cup (60 mL) coconut cream

🍂 1 tbsp (15 mL) cornstarch

Swirl (Optional):

🍂 2 tbsp (30 mL) pumpkin purée

🍂 ½ tsp pumpkin pie spice

🍂 1 tbsp (15 mL) maple syrup

Instructions:

🍂 Preheat oven to 350°F (175°C).

🍂 Mix crust ingredients and press into a 9-inch (23 cm) springform pan. Bake for 10 minutes.

🍂 Blend all filling ingredients until smooth and creamy. Pour into crust.

🍂 Drop small spoonfuls of the swirl mixture on top and use a knife to create a marbled effect.

🍂 Bake 40–45 minutes. Let cool, then chill overnight.

🍂 Serve topped with pecans, coconut whip, or a drizzle of maple syrup.

NOTES on above Instructions:

🍂 If you want the smoothest puree, I suggest that you dehull the chickpea skins before proceeding with the recipe. Pretty easy to do with canned chickpeas. You may need to pour hot water over them for a couple of minutes, drain, and let them cool.

Vegan Millet Chocolate Pudding Recipe

noreply@blogger.com (Cynthia Zirkwitz) — Mon, 25 Aug 2025 00:16:00 +0000

Here’s a Vegan Millet Chocolate Pudding recipe that’s creamy, richly chocolatey without being bitter, and naturally sweetened—with millet and coconut milk as the base. You can top it with a fruit compote and a dollop of vegan whipped cream for a dreamy dessert or serve it as a fancy breakfast!

🍋 Vegan Millet Chocolate Pudding

Gluten-free. plant-based and refined sugar–free.

Serves: 4–6

Chill time: 2–3 hours (or overnight)

Prep + Cook Time: 40 minutes

Ingredients:

Pudding Base:

1 1/2 cup (300 g) uncooked millet, rinsed well

3 1/2 to 4 cups water (to cook the millet)

1/4 tsp sea salt

1 can (400 ml) full-fat coconut milk

1/2 cup maple syrup or other liquid sweetener such as agave or date syrup (adjust to taste)

3 tablespoons scoopable coconut oil

60 g (1/2 cup) cacao powder (may sub cocoa powder, or carob powder)

2 tbsp organic cane sugar or coconut sugar (optional, for added sweetness)

2 tsp pure vanilla extract

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INSTRUCTIONS:

Cook Millet:

In a saucepan, combine rinsed millet, water, and salt. Bring to a boil, then cover and simmer over low heat for 20–25 minutes, until soft and the water is absorbed. Drain any excess water at the end of cooking. Let sit 5 minutes covered. If the millet seems to absorb the water faster than it cooks, I pour off the water still in the pot (if any) and add more water to cover, and then bring to a boil, turn down to simmer, and let it simmer until the water is absorbed (up to 15 minutes-- stir and watch carefully for browning). I find that this totally erases any bitter taste in the millet and makes it very easy to blend to the silky smooth consistency I like.

Blend:

Transfer the cooked millet to a blender. Add coconut milk, maple syrup, sugar (if using), vanilla, coconut oil and cacao powder. Blend until very smooth and creamy, scraping down as needed. You may need to do this in batches if your blender is really straining because of the load. You really can't go wrong by investing in a heavy-duty blender like a Vitamix, (affiliate ad).

Taste and Adjust:

Add more maple syrup to adjust the flavor. It should taste creamy and sweet. If you want it a little thinner, ad a little more dairy-free milk (almond, for example).

Chill:

Pour into serving glasses or jars. Chill at least 2–3 hours (or overnight) to thicken and develop flavor.

Serve:

Garnish with a poof of coconut whipping cream, cashew cream, or a maple drizzle if desired.

Note & Variation:

Low sugar: Omit cane sugar and rely solely on maple syrup and fruit toppings.

Vegan, Gluten-Free Millet Flour Berry Muffins

noreply@blogger.com (Cynthia Zirkwitz) — Sun, 10 Aug 2025 04:56:00 +0000

Here’s a vegan, gluten-free millet flour berry muffin recipe that’s moist, slightly nutty from the millet flour, and bursting with berries. I’ve included both metric and imperial measurements.

Vegan Gluten-Free Millet Flour Berry Muffins

Makes: 12 regular muffins

Prep time: 10 minutes

Bake time: 22–25 minutes

Ingredients

*1 ½ cups (180 g) millet flour

*½ cup (60 g) almond flour (or ground almonds)

*½ cup (60 g) tapioca starch (or arrowroot starch)

*1 tbsp (12 g) baking powder

*½ tsp baking soda

*½ tsp salt

*½ cup (100 g) coconut sugar (or brown sugar)

*1 cup (240 ml) unsweetened non-dairy milk

*⅓ cup (80 ml) light olive oil (or melted coconut oil)

*2 tsp apple cider vinegar

1* tsp vanilla extract

*1 ½ cups (200 g) fresh or frozen berries (blueberries, raspberries, or a mix)

SHOP for ORGANIC MILLET HERE

Instructions

1l Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners or lightly grease it.

2. Mix dry ingredients: In a large bowl, whisk together millet flour, almond flour, tapioca starch, baking powder, baking soda, salt, and coconut sugar.

3. Mix wet ingredients: In another bowl or large measuring cup, whisk non-dairy milk, olive oil, vinegar, and vanilla.

4.Combine: Pour wet mixture into the dry mixture and stir until just combined. The batter should be thick but scoopable.

5. Fold in berries: If using frozen berries, toss them in 1 tsp millet flour before adding to prevent bleeding. Gently fold into the batter.

6. Scoop & bake: Divide batter evenly among muffin cups. Bake 22–25 minutes, or until a toothpick inserted into the center comes out clean.

7. Cool: Let muffins cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.

Tips

*For extra texture, sprinkle the tops with a little coconut sugar or chopped nuts before baking.

*Millet flour can taste slightly bitter if overbaked—remove muffins as soon as they test done.

*These freeze well; thaw at room temperature or reheat briefly in a low oven.

6 Marvellous Millet Recipes-- Stove Top and Instant Pot Instructions

noreply@blogger.com (Cynthia Zirkwitz) — Thu, 07 Aug 2025 21:23:00 +0000

Six marvellous Millet Recipes: 1. Millet and Vegetable Stuffed Peppers
2. Millet-Broccoli Stir Fry
3. Millet-stuffed Zucchini Boats 4. Creamy Millet and Spinach Soup
5.Garlic Millet Polenta and Mushrooms and 6. Millet Tabouli-inspired Salad

Millet is a humble, ancient grain packed with modern health benefits. Naturally gluten-free and rich in fiber, magnesium, and plant-based protein, millet supports heart health, digestion, and sustained energy—perfect for those seeking a balanced, whole-food lifestyle. Many people find that once they cook with millet, they enjoy its mild, slightly nutty flavor and satisfying texture. It adapts beautifully to both savory and sweet dishes, making it a favorite among those who value simplicity, nutrition, and stewardship of the body.

Veggie School offers the 6 simple vegan, gluten-free millet recipes below with both stovetop and Instant Pot instructions. Each recipe highlights millet as a main ingredient and is designed to be easy, nutritious, and versatile.

🌿 1. Millet & Vegetable Stuffed Peppers

Ingredients (Serves 4)

*4 large bell peppers

*1 cup uncooked millet

*2 cups vegetable broth or water

*1 cup cooked black beans

*1 cup corn kernels (fresh or frozen)

*1 cup diced tomatoes (canned or fresh)

*1 tsp cumin

*½ tsp smoked paprika

*Salt & pepper to taste

*Fresh cilantro or parsley for garnish

Stovetop Instructions

1. Cook millet in broth: bring to a boil, then simmer covered for 20 minutes until fluffy.

2. Preheat oven to 375°F (190°C).

3 .Mix millet with beans, corn, tomatoes, and spices.

4. Slice tops off peppers, remove seeds, stuff with filling.

5. Place in baking dish, cover with foil, and bake 30–35 mins.

SHOP for ORGANIC MILLET HERE

Instant Pot Instructions

1. Add millet and 2 cups water or broth to the IP. Cook on Manual (High Pressure) for 10 minutes, natural release for 5.
2. Mix cooked millet with other filling ingredients.
3.Stuff peppers and place them on a trivet in the pot with 1 cup water underneath.
4, Pressure cook for 8 minutes, quick release.

🥦 2. Millet Broccoli Stir-Fry Bowl

Ingredients (Serves 2–3)

* ¾ cup millet
1½ cups water or broth
2 cups broccoli florets
1 red bell pepper, sliced
2 tbsp tamari or gluten-free soy sauce
1 tbsp sesame oil or olive oil
1 tsp grated ginger
1 garlic clove, minced
1 tsp maple syrup (optional)
*Sesame seeds for garnish

Stovetop Instructions

1. Cook millet as above.
2.In a large pan, heat oil, sauté garlic and ginger.
3. Add broccoli and bell pepper, stir-fry 4–5 mins.
4. Add cooked millet, tamari, and maple syrup. Mix well.
5.Serve with sesame seeds.

Instant Pot Instructions

1. Cook millet in IP (1:2 ratio, 10 mins high pressure, natural release).
2.Use Sauté mode: add oil, garlic, ginger, veggies.
3. Stir-fry for 3–4 mins, then add millet and tamari. Stir and serve.

If you love millet, you will also appreciate the following delicious, healthy Veggie School recipes: Savory or Sweet Gluten-free Millet Pie Pastry and Wonderful Vegan Millet Cheesecake Pudding!

🍅 3. Millet-Stuffed Zucchini Boats

Ingredients (Serves 4)

4 medium zucchinis, halved lengthwise
1 cup cooked millet
1 cup cherry tomatoes, halved
½ cup chopped spinach
2 tbsp nutritional yeast
1 tbsp olive oil
1 tsp dried basil
Salt & pepper to taste

Stovetop Instructions

1. Scoop out zucchini centers, reserve flesh.
2. Sauté zucchini flesh, tomatoes, and spinach in oil.
3. Mix with millet, basil, salt, and nooch.
4. Stuff into zucchini boats, bake at 375°F (190°C) for 20–25 mins.

Instant Pot Instructions

1.Prepare stuffing as above.
2. Pour 1 cup water in IP, place boats on trivet.
3. Pressure cook for 5 minutes, quick release.

🥣 4. Creamy Millet & Spinach Soup

Ingredients (Serves 4)

¾ cup millet
1 onion, chopped
2 garlic cloves, minced
4 cups vegetable broth
2 cups fresh spinach
1 tbsp olive oil
1 tbsp lemon juice
Salt & pepper to taste

Stovetop Instructions

1.Sauté onion and garlic in oil.
2. Add millet and broth; simmer for 25 mins.
3, Add spinach and lemon juice; cook 3–5 more mins.
4. Blend part of the soup for a creamy texture (optional).

Instant Pot Instructions

1. Sauté onion and garlic in IP.
2. Add millet and broth. Pressure cook for 10 mins, natural release.
3. Add spinach and lemon juice, stir and let wilt. Blend partially if desired.

🧄 5. Garlic Millet “Polenta” with Mushrooms

Ingredients (Serves 3)

1 cup millet
3 cups water or broth
1 tbsp olive oil or vegan butter
3 garlic cloves, minced
2 cups mushrooms, sliced
1 tsp thyme
*Salt & pepper to taste

Stovetop Instructions

1. Cook millet in water until soft and creamy (about 25 mins).
2. In a skillet, sauté garlic and mushrooms in oil.
3. Stir thyme, salt, pepper, and cooked mushrooms into the creamy millet.
4. Serve warm in bowls or spread into a dish and chill to slice.

Instant Pot Instructions

1. Add millet, 3 cups water, salt. Cook on High Pressure for 12 mins, natural release.
2. Sauté mushrooms and garlic separately (or roast in the oven)
3. Stir into millet, season, and serve.
Go to other places on the Veggie School site to discover these fabulous millet recipes: Lovely Creamy Millet Chocolate Pudding (vegan) and Super Yummy Millet-flour Berry Muffins!

🫑 6. Millet Tabouli-Inspired Salad

Ingredients (Serves 4)

*1 cup cooked & cooled millet

*1 cucumber, diced

*1 cup cherry tomatoes, halved

*½ red onion, minced

*1 cup parsley, chopped

*¼ cup mint, chopped

*Juice of 1 lemon

*2 tbsp olive oil

*Salt & pepper

Stovetop Instructions

1. Cook millet, cool completely.

2. Mix all ingredients in a large bowl.

3. Chill for 30 mins to meld flavors. Serve cold.

Instant Pot Instructions

1. Cook millet in IP (1 cup millet to 1¾ cups water, 10 mins high pressure, natural release).

2. Cool millet and proceed with mixing.

Let us know what recipe(s) you liked best, and if you did it by stove-top or in an Instant Pot.

I have been using an Instant Pot for close to 20 years, and actually into a second pot. I use it daily. I was amazed to find that you just dump the recipe's amount of millet in and add the correct amount of water and salt, stir, push the Porridge setting and voila! 20 minutes later you have perfectly creamy, cooked millet porridge-- absolutely no sticking or scorching and browning of the bottom of the millet when you follow the directions. If you don't have an Instant Pot yet, I really think you would appreciate one in your kitchen... There are lots of different models to choose from. I use the Duo-7-in-one myself (3 quarts)-- big enough for our family of 3 and for potluck meals. You can find deals on it HERE (I am an Amazon affiliate, If you purchase through this link, I receive a small commission but you do not pay any addiional sum,Thank you!

3 Great Zucchini Recipes

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 05 Aug 2025 17:26:00 +0000

The Great Zucchini

The summer squash known as cucurbita pepo (baby marrow) or courgette is commonly called zucchini where I live. Whatever you call it, it is an extremely prolific vining fruit (yes, it is technically a fruit).

The variety I grow is a sleek, metallic dark green, and missile-shaped. The covertly overgrown zucchini lurks under cover of its big leaves, producing shock—and often horror—at its discovery. How could that teeny, delectable pepo you glimpsed only yesterday have ballooned into this bloated monstrosity?

Fortunately, even the largest and most unwieldy courgette can be peeled, seeded, grated up, and frozen for a ton of delectable recipes over the winter.

Recipes in This Article

Zucchini hash: This is a main course dish. I prefer to use small to medium zucchini for this recipe.
Savory waffles: These waffles lend themselves well to the integration of the grated, courser fresh or frozen flesh of the big bruiser zucchini.
Brownies: Large zucchini work well for this recipe, too.

Save the Seeds

The seeds of the larger zucchini can be dried and stored for planting next season. In contrast, the immature seeds of the tastier little courgettes will likely not grow anything except perhaps mold.

Recipe #1: Savory Zucchini Waffles

These delectable savory zucchini waffles hit the spot
any time of day or evening! -author

This delightful recipe is light and fluffy vegan fare. It is relatively high in accessible vegan proteins, particularly where the garbanzo bean flour is concerned. It also contains oat flour, which is high in fiber. You have the option of using rolled oats and whirring them up in a high-speed blender to make the flour, and then transferring that flour to your food processor (or bowl, if you are making the waffle batter by hand). Otherwise, you can just purchase oat flour.

The idea is to have a smooth batter, and the easiest way to do that is in the food processor. The food processor is quicker than doing it by hand, and you will save a lot of time in grating up your zucchini in there vs. using a box grater. However, if you are planning to do it by hand, please go right ahead. The results will be similar

Note About Aquafaba

The recipe below calls for one of the following: ground flax, ground chia seed, psylium powder, or aquafaba. Aquafaba is the liquid from cooked chickpeas. If using, you may want to reduce the milk by four tablespoons.

Cook Time

Prep time	Cook time	Ready in	Yields
15 min	10 min	25 min	3 large waffles (serves 2-3 adults)

Ingredients

1 cup garbanzo bean (chickpea) flour
1 cup rolled oats or oat flour
1 to 1 1/2 teaspoons baking powder
3/4 teaspoon kosher salt
2 tablespoons ground flax or ground chia seed or psylium powder, or 4 tablespoons aquafaba (see note above)
2 cups zucchini, hand-grated or processor-grated
1 1/2 cups unsweetened plant milk
2 garlic cloves, minced
3 tablespoons extra virgin olive oil

Instructions

Make oat flour by grinding in Vitamix or other blender—otherwise, use oat flour.
Combine dry ingredients with a few pulses in the food processor (or whisk by together if doing by hand to combine well in a medium mixing bowl)
If using a bowl, add wet ingredients to dry, and mix a few times to combine. If using food processor, add in the wet ingredients and and process until well-combined.
Follow the instructions for the waffle maker. Use oil if needed (my waffle iron does not need oil) and heat as instructed.
I would make sure to let the batter rest and thicken for about 10 to 15 minutes. Stir once through.
Add to a waffle iron by spoon (my experience—you might be able to pour it on). Follow timing instructions for your waffle maker.
Transfer to plate and provide tomatoes, guacamole or just sliced avocado, thinly sliced red onion, sliced olives, garlic mushrooms, hummus, creamy cheesy vegan sauce, pesto, chopped fresh herbs like cilantro, etc. This waffle is great served for breakfast, brunch, lunch, or supper. Enjoy!

Recipe #2: Fabulous Zucchini Hash

This zucchini hash recipe will really stimulate your creative juices. Go for what you have, what you love, and the spices you enjoy. A signature dish for you and your family!

author

This is the simplest and more satisfying of plant-strong meals! If you are looking for something that is easy to whomp up using some of what left-overs you have in your fridge already and maybe a surplus of harvest veggies, this is going to become your go-to favorite lunch or dinner.

I prefer to use the tender small to medium courgette for this hash, but in the winter you can certainly enjoy it as the fruits of your freezer!

Get out your wok or skillet, and here we go:

Ingredients

1 tablespoon olive oil
1 tablespoon extra virgin coconut oil
1 small to medium zucchini
1 cup sliced mushrooms
1 small red onion, thin-sliced in rings
1 small red bell pepper, sliced
1 small organic sweet potato, cooked and diced
1 cup of corn kernels, previously steamed or grilled
1 tablespoon smoked paprika
1/2 teaspoon garlic powder
salt and fresh ground pepper to taste

INSTRUCTIONS

In a large wok or fry pan/skillet, heat the oils over medium-high heat. The coconut oil has a higher heat tolerance, so you might want to use it first and add the olive oil later as needed.
Add the fresh vegetables to the pan and stir fry for about 10 minutes. Add the olive oil as needed.
Stir in smoked paprika and garlic powder.
Add the sweet potatoes and corn, continuing to stir until heated through.
If needed, add a drop or two of water or soy sauce and continue to stir.
Remove from heat and add salt and pepper.
Serve immediately over rice or quinoa if desired, or with a green salad.

Notes

Next time you want to use this recipe, do some planning as to what you want to add in to make it more of what you really enjoy eating—and think about the seasoning you would like to use. Some ideas are Italian, Middle Eastern, Japanese, Russian, and Mexican. Think of some vegetables that go with the seasonings. Have a lot of fun! Zucchini hash is not a somber food.

Recipe #3: Zucchini Brownies

I won't blame you if this is the first zucchini recipe you try! -Author

When I make brownies, I tend to gild the lily, if you know what I mean. Instead of sticking to a simple cocoa-sugar-milk-oil recipe, I like to put in some walnuts or pecans, decorate with fruit or berries, and add extra chocolate. There are folks who also frost the brownies. I don't do that. If you don't like nuts or berries or extra chocolate, please feel free to leave them out of this recipe. It is quite glorious enough with just a huge clump of vegan ice cream.

Ingredients

3/4 cup coconut sugar (use your favorite granular sugar)
1 1/2 cups organic all-purpose flour (or gluten-free oats ground up if you are a gluten-free advocate)
1/2 cup cocoa or cacao powder
1 teaspoon baking powder
1/4 teaspoon baking soda
1/3 teaspoon (pinch) sea salt
1 1/4 cups tightly packed zucchini shreds
1/2 cup peanut butter
1/2 cup plant-based milk
1 teaspoon vanilla or almond flavoring
1/2 cup vegan dark chocolate chips and another bunch for the top (I used little chocolate chunks)
12 to 20 organic walnut halves
fresh or frozen berries (I used huge blackberries, but strawberries, gojis, or peach slices would also be a treat!)

Instructions

Line an 8" x 8" pan with parchment paper, or use a silicone baker. Lay out the walnuts or pecans on the bottom of the pan.
Process all the dry ingredients except for the chips and nuts in a food processor.
Add in the wet ingredients. Process until everything is smooth, but don't over-process (don't go play a game of Lexulous and come back later).
Stir in the chocolate and decorate the top with chocolate and berries.
I use my small countertop oven and set it to 350 degrees Fahrenheit / 177 Celsius for 40 minutes. If you want a fudgier texture, then check it at about 35 minutes.
Cool completely on a rack. Cover and store in the fridge (lots of luck with that). Makes about 9 good-size brownies or 12 daintier slices.

I improvised from several online recipes, but mostly from elavegan.com if you want to check out their instructions and photos.You may want to compare the home-made recipes above with Loma Linda and other traditional commercial products. (I am an Amazon associate and receive a small referral fee if you purchase using the link. You are not charged extra.)

Easy Meal Planning Ideas With A.I.

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 05 Aug 2025 00:19:00 +0000

Our son showed us a little fun and practical idea for using ChatGPT in the kitchen. It involved taking a picture of the inside of our fridge and asking GPT for some recipes based on what is in our fridge. (See the bottom of this post for how to do that yourself).

ChatGPT wrote back to me: Here are some vegetarian meal ideas using what I can see in your fridge:

🥑 1. Avocado Toast with Spiced Yogurt

Ingredients:

*Avocados

*Yoggu! (plant-based yogurt)

*Bread (assuming from the orange bread bags)

*Spices from the door (e.g. "Burger Spice", salt, pepper, herbs)

How:

Mash the avocado with a pinch of salt and lemon (if you have). Toast the bread. Mix some yogurt with spices (like paprika, cumin, or Burger Spice). Spread yogurt on toast, top with avocado mash, and drizzle with olive oil or hot sauce if desired.

🥣 2. Millet-Coconut Pudding (if leftover from previous) + Fruit & Nut Topping

Ingredients:

*Leftover pudding (guessing from a previous prompt)

*Mixed berries or any fruit (check freezer or counter)

*Nuts (there seems to be a container of nuts in the fridge)

How:

Top pudding with berries and crushed nuts for a fast breakfast or dessert.

🌮 3. Taco Salad Bowl

Ingredients:

*Salsa (Costco organic)

*Avocados

*Yogurt (as a sour cream sub)

*Leftover tortillas (if in bread bag?)

*Veggies (lettuce, tomato, onion if available)

*Cooked grain or beans (if you have, even in pantry)

How:

Chop veggies and toss with avocado, salsa, and yogurt. Crumble tortilla chips over the top for crunch.

🍝 4. Pasta with Marinara and Veggies

Ingredients:

*Kirkland Marinara Sauce

*Veggies (check drawers—there are bags that look like produce)

*Any pasta in the pantry

How:

Sauté veggies, pour in marinara, heat through. Boil pasta and combine. Top with yogurt or cheese if available.

🥔 5. Warm Potato or Grain Salad with Mustard Dressing

Ingredients:

*Dijon mustard (seen in the door)

*Yogurt or oil

*Spices/herbs

*Any cooked grain/potato/bean from pantry

How:

Make a dressing with mustard, yogurt, oil, and spices. Toss with warm grains or cooked potatoes, and fresh veggies or herbs.

🥗 6. Simple Chickpea or Bean Salad

Ingredients:

*Use any canned beans from pantry

*Avocado

*Yogurt or mustard

*Spices and herbs from the door

How:

Rinse beans, toss with diced avocado, dressing of yogurt/mustard/spices. Add pickled items or olives if available.

🧊 7. Soy Milk Smoothie or Pudding

Ingredients:

*Soy milk (from the door)

*Yogurt

*Fruit or oats/nuts (check pantry)

*Vanilla or cinnamon (door spices)

How:

Blend soy milk, yogurt, banana or berries, and a spoon of oats or nut butter for a smoothie. Or chill with chia seeds to make pudding.

Try it yourself!

First, go and register for the FREE service at chatGPT.com

1. Take 2 pictures of your open fridge: one of the main section, and one of the door.

2. Upload the pictures to ChatGPT and ask for (choose): 5,6 or 7 (choose): vegan, vegetarian, gluten-free, Mediterranean, Keto, cheesy, meaty, lunch, breakfast, supper, etc. recipes/suggestions for meals be provided based on what ChatGPT sees in your fridge. Your request for the service is called a PROMPT. You will get more creative and better at doing prompts as you learn what works and what doesn't.

3. Share the link to this blog post ( https://veggieschool.blogspot.com/2025/08/easy-meal-planning-ideas-with-ai.html ) so your friends can try this out too!

.4. If you like, share one of the recipes below in Comments!

Vegan Millet Cheesecake Pudding

noreply@blogger.com (Cynthia Zirkwitz) — Mon, 04 Aug 2025 04:10:00 +0000

Veggie School is happy to offer this recipe for delicious aVegan Millet Lemon Cheesecake Pudding recipe that’s creamy, lightly tangy, and naturally sweetened—with millet and coconut milk as the rich base. It’s topped with berries and a dollop of cashew cream for a dreamy dessert or fancy breakfast!

Other great recipes at Veggie School using millet include: 6 Marvellous Millet recipes with stovetop and Instant Pot directions, Gluten-Free Millet Pie Crust recipes, and Gluten-free Millet Berry Muffins.

😺 Quick Cashew Cream:

Ingredients:

Rich, sweet and creamy.

Make this ahead of the Pudding Base if you intend to use an optional tablespoon of this Quick Cream plus 1 teaspoon of apple cider vinegar as part of the pudding instead of the miso as an extra cheesecake flavour addition. Make the Quick Cream any time if you are not using it as part of the pudding base..

1/2 cup (75 g) raw cashews, soaked 4+ hrs or boiled 10 min

1/4–1/3 cup (60–80 ml) water

1–2 tsp lemon juice

1 tsp maple syrup

Pinch of salt

Blend until silky smooth.

(Option: reserve 1 tablespoon of this Quick Cream + 1 tsp. Apple Cider Vinegar to flavor Pudding Base)

🍋 Vegan Millet Lemon Cheesecake Pudding

Creamy, tangy, coconut-rich and naturally sweet. Gluten-free and refined sugar–free.

Serves: 4–6

Chill time: 2–3 hours (or overnight)

Prep + Cook Time: ~40 minutes

Ingredients:

Pudding Base:

1 1/2 cup (300 g) uncooked millet, rinsed well

3 1/2 cups water (to cook the millet)

1/4 tsp sea salt

1 can (400 ml) full-fat coconut milk

1/4 cup fresh lemon juice (or use pineapple juice for a sweeter/tropical version)

1-2 tsp finely grated lemon zest

1/4- 1/2 cup maple syrup or other liquid sweetener (adjust to taste)

3 tablespoons scoopable coconut oil

2 tbsp organic cane sugar or coconut sugar (optional, for added sweetness)

2 tsp pure vanilla extract

Optional Add-In (for extra cheesecake tang):

2 tsp white miso paste OR 1 tbsp Quick Cashew Cream (see recipe below) plus 1 tsp apple cider vinegar

SHOP for ORGANIC MILLET HERE

For Serving:

Mixed fresh berries (blueberries, raspberries, sliced strawberries)

Cashew cream (see recipe above)

Optional: lemon zest curls, extra maple drizzle

Instructions:

Cook Millet:

In a saucepan, combine rinsed millet, water, and salt. Bring to a boil, then cover and simmer over low heat for 20–25 minutes, until soft and water is absorbed. Drain any excess water at end of cooking. Let sit 5 minutes covered.

Blend:

Transfer the cooked millet to a blender. Add coconut milk, lemon juice, zest, maple syrup, sugar (if using), vanilla, coconut oil, and optional tangy ingredient (miso or cashew/vinegar). Blend until very smooth and creamy, scraping down as needed. You may need to do this in batches if your blender is really straining because of the load. You really can't go wrong by investing in a heavy-duty blender like a Vitamix, (affiliate ad).

Taste and Adjust:

Add more lemon juice, maple, or zest to adjust the flavor. It should taste like cheesecake filling—creamy, sweet, and tangy.

Chill:

Pour into serving glasses or jars. Chill at least 2–3 hours (or overnight) to thicken and develop flavor.

Serve:

Top each serving with fresh berries and a spoonful of cashew cream. Garnish with extra lemon zest or maple drizzle if desired.

Blend until silky smooth.

Notes & Variations:

For extra richness: Sub half the coconut milk with vegan cream cheese or soaked cashews.

For pineapple version: Use 1/4 cup of pineapple juice + omit lemon zest; top with grilled pineapple or mango.

Low sugar: Omit cane sugar and rely solely on maple syrup and fruit toppings.

How the Adventist Health Message Addresses Food Insecurity

noreply@blogger.com (Cynthia Zirkwitz) — Fri, 11 Jul 2025 06:27:00 +0000

Here’s an overview of how the Seventh‑day Adventist Church is addressing food insecurity and promoting its health message through a range of outreach and food/feedung ministries:

🍎 Why This Matters

Food insecurity and limited access to nutritious meals remain pressing global issues. The Adventist Health Message has long emphasized a plant‑based (initially ovo‑lacto vegetarian, increasingly vegan) diet for physical and spiritual wellness . Gardening programs, food forests, vegetarian/vegan cooking classes, health seminars, potlucks, and community meals align naturally with this vision.

📋 Food‑Related Ministries & Outreach Models

1. Community gardens & food forests

Auburn SDA Church (Auburn, CA) hosts a garden and orchard (80′×100′ plot with fruit trees and berries), harvesting fresh produce for community clients and interfaith food pantries

Healdsburg SDA Church (Healdsburg, CA) runs a “Terrace Community Garden,” offering plots to neighbors without land and supplying local food pantry and church community

2. Cooking classes / nutrition workshops

Powell River SDA Company (BC, Canada) offers bi‑weekly plant‑based cooking classes (“Cooking with Calvin”) teaching vegan cuisine grounded in Adventist health principles.

Woodside SDA Church (California) hosts a monthly free “Joy of Living” vegetarian/vegan cooking school (video demos, recipes, donation‑based), offering dishes like black bean burgers, zucchini zoodles, smoothies, etc.

Sacramento Central SDA (Sacramento, CA) includes health ministry seminars and vegetarian cooking demos, downloadable recipes such as oat burgers, split pea soup, vegan chili, and more

3. Soup kitchens / meal distribution

Forest Park SDA (Everett, WA) collaborates with other churches to provide meals every 2nd and 4th Sunday in Central Lutheran’s lot—serving the homeless and under‑resourced, with volunteers and food item donations welcome .

4. School gardens & health education

* Examples include Orlando Junior Academy (Orlando, FL) where students participate in a winning school garden and cooking classes; also Filipino Capital SDA in Maryland hosts monthly vegetarian potlucks and quarterly cooking demos engaging children and families

* A Seventh‑day Adventist school in the Bahamas surveyed students: none had gardens but all believed gardens would boost fruit and vegetable intake, highlighting interest in container or school gardening projects

5. Home‑garden starter kits (potted vegetables)

* Adventist schools and youth ministries have experimented with sending home small potted vegetable kits (e.g. herbs or seedlings), especially in urban contexts where yard space is limited. While explicit program documentation is limited, this model aligns with recommendations for container/scrap gardens to encourage plant‑based eating .

6. Larger scale and international aid

ADRA (Adventist Development and Relief Agency) works globally on food security and nutrition, partnering on community development, disaster relief, and sometimes supporting gardens and agricultural training in 134 countries .

✅ A Variety of Approaches Across the Church

Food Pantries & Meal Services (Adventist Outreach Food Pantry, local community services) providing direct nutrition support.

Community & School Gardens nurturing produce for church, pantry, and hands‑on learning.

Cooking & Nutrition Education through in‑person and online cooking classes, health fairs, cookbooks, downloadable recipes.

Container Gardening & Seedling Kits for those without garden access, encouraging self-sufficiency.

Institutional Partnerships (ADRA, schools, hospitals) integrating food security, education, and health.

📌 Why It Works Well in Adventist Context

The above ministries align with the Adventist health message, which was developed as a bridge to meeting people's needs on a physical and spiritual level. The intentional use of the various ministries above supports sustainable, community-based nutrition, tackling both immediate hunger and long-term lifestyle change. At a time when churches are condemned for not being relevant in a complex, hurting world, the compassionate ministries around health, nutrition, and feeding the hungry create a model of service that Jesus commended to all who would follow Him. Matthew 25:35.

Please take this opportunity to comment on your experiences as a volunteer or a participant in any of the sorts of ministries listed above. If your church has an innovative ministry for feeding others or providing nutritional/health education, please feel free to list details in the comments below. This is work we can all do together! God bless you all.

🍫Vegan Chocolate-Banana-Sour Cherry Muffins

noreply@blogger.com (Cynthia Zirkwitz) — Sun, 06 Jul 2025 01:09:00 +0000

Moist, chocolatey, maple-sweetened muffins with a tart cherry twist — made entirely vegan and gluten-free with oat flour.

🧁 Ingredients

1. 2 large, very ripe bananas, mashed (about 1 cup/ 240 g)

2. Maple syrup (l/4 cup/ 60 ml)

3. Light oil or Applesauce (1/4 cup/ 60 ml)

4. Plant-based milk (1/4 cup/ 60 ml)

5. Vanilla extract (1 teaspoon, 5 ml.)

6. Oat flour (1 1/4 cup, 125 g.) *Gluten-Free is best <--------Shop Amazon!

7. Unsweetened cacao (1/4 cup, 25 g.) <-----<--Shop Amazon!

8. Baking powder (1 teaspoon, 5g.)

9. Baking soda (1/2 teaspoon, 2.5 g)

10. Salt (1/4 teaspoon, 1 g.)

11. Dried, fresh, or frozen sour cherries (1/2 cup, 75g) <--Shop Amazon!

12. Optional: Vegan chocolate chips (1/4 cup, 40g) <-----Shop Amazon!

👩‍🍳 Instructions

1, Preheat oven to 175°C (350°F). Line or grease a 6-cup muffin tin.

2. Mash bananas in a large bowl. Add maple syrup, oil/applesauce, plant milk, and vanilla. Stir to combine.

3. In a separate bowl, whisk together oat flour, cacao, baking powder, baking soda, and salt.

4. Add dry ingredients to the wet mixture. Stir gently until just combined.

5. Fold in cherries and optional chocolate chips.

6. Spoon batter evenly into muffin cups. Fill almost to the top for large muffins.

7. Bake for 22–26 minutes, or until a toothpick comes out with just a few moist crumbs.

8, Cool for 10 minutes in the pan, then transfer to a wire rack to finish cooling.

✅ Ta da!

These muffins are a delicious way to enjoy whole-food ingredients in a deeply satisfying treat. Chocolate, banana, and cherry—together at last in a healthy indulgence!

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Disclosure: As an Amazon affiliate, I may earn a commission from purchases made through some of the product links mentioned above. This helps support my blog at no extra cost to you. Thanks for your support!

AI was used to edit this article.

Another Saskatoon Berry Muffin Recipe

noreply@blogger.com (Cynthia Zirkwitz) — Fri, 20 Jun 2025 13:00:00 +0000

Chia Seed-Banana-Saskatoon Berry Muffins

This recipe for the wonderful breakfast muffin uses ground chia seed as the "vegan egg" (sometimes recipes call for flax—chia seed is a similar binder without the flaxy after-taste). Chia Seed also gives a nice satisfying spongy texture to the muffin! I use Saskatoon berries (also known as service berries, June berries, and other names) because they grow prolifically in my backyard and we love them, but you could substitute blueberries or dried cranberries or apricots or whatever you please!

Aquafaba

I also now use aquafaba in many of my vegan recipes, often in lieu of non-dairy milks. It is a good plant-based sub for egg white. Aquafaba (or "bean juice') is the liquid that we generally dump down the sink.

Ingredients

2 cups all-purpose organic flour

2 Tbsp. ground chia seed (I use a coffee grinder)

1 1/2 tsp. baking soda

1/2 tsp. salt

1 ripe banana, mashed

3/4 cup non-dairy milk (or a 1/2 cup milk and 1/4 cup quafaba, see note above)

1/2 cup maple syrup (or other sweetener)

1/4 cup melted coconut oil (or 1/3 cup olive oil)

1 Tbsp. apple cider vinegar

2 tsp. vanilla extract

1 1/2 cup Saskatoon (or other) berries

Instructions

Preheat the oven to 375 degrees Fahrenheit (190 degrees Celsius).

To a bowl, add all dry ingredients: flour, chia seed, baking soda, and salt.

Mix until combined.

Add almond milk, maple syrup, oil, apple cider vinegar, mashed banana, vanilla, and stir well.

Add berries, and gently stir in.

Scoop batter into a greased metal or ungreased silicone muffin pan. Bake about 22 minutes, or until golden. Makes 10-12 muffins.

Rhubarb-Strawberry Chia Jam (Vegan, Small Batch)

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 17 Jun 2025 03:43:00 +0000

A simple, delicious, and healthy jam using chia seeds as a natural thickener. Perfect for spreading on toast, stirring into oatmeal, or adding to plant-based yogurt.

Loved me my Grandma’s Rhubarb-Strawberry Pie– this is my version:

Ingredients:

1 cup (120 g) chopped fresh rhubarb

1 cup (150 g) chopped fresh strawberries

2–3 tablespoons (30–45 mL) maple syrup or agave syrup (to taste)

1 tablespoon (12 g) chia seeds

1 teaspoon fresh lemon juice (optional)

Instructions:

In a small saucepan over medium heat, combine the rhubarb, strawberries, and maple syrup.

Cook, stirring occasionally, for 8–10 minutes until the fruit softens and releases its juices.

Gently mash the fruit with a potato masher or fork to your desired texture.

Stir in the chia seeds and cook for another 2–3 minutes until the jam begins to thicken.

Add lemon juice if using, and stir to combine.

Remove from heat and let the jam sit for 10–15 minutes to thicken further.

Transfer to a clean jar or container and refrigerate. Jam will keep for up to 1 week.

Notes:

Sweeten to taste depending on the tartness of your rhubarb and strawberries.
For a smoother consistency, blend the jam after cooking.

Disclosure: AI was used in the editing of this article. Author approved.

Here are some other Rhubarb recipes you will probably like:

VEGAN RHUBARB CUSTARD PIE

VERY BERRY SQUARES

🌱Benefits of the Chive Plant (and Quick Vegan Chive-Lemon Recipes)

noreply@blogger.com (Cynthia Zirkwitz) — Mon, 16 Jun 2025 00:12:00 +0000

Chives-- in flower-- in the front garden credit to Malyn Devara Zirkwitz

Chives (Allium schoenoprasum) are more than just a tasty garnish. They offer several health and practical benefits:

* Rich in Antioxidants: Chives contain vitamins A and C, which help fight free radicals and support the immune system.

* Mild Antibacterial Properties: Related to garlic and onions, chives may offer some natural antibacterial support.

* Supports Digestion: Traditionally, chives have been used to stimulate digestion and reduce bloating.

* Heart Health: Chives contain allicin, which is known to help lower cholesterol and blood pressure levels.

* Low-Calorie, Flavor Booster: Chives are a great way to add onion-like flavor to dishes without extra calories or salt.

* Easy to Grow: Chives are hardy, low-maintenance perennials that can thrive in garden beds or pots.

1. Lemon-Chive Cashew Cream

Ingredients:

* 1 cup (150 g) raw cashews, soaked for 4 hours

* ½ cup (120 mL) water

* 2 tbsp fresh lemon juice

* 1 tsp lemon zest

* 2 tbsp fresh chives, chopped

* Salt, to taste

Directions:

1. Blend cashews, water, lemon juice, zest, and salt until creamy.

2. Stir in chopped chives.

3. Use as a spread, dip, or creamy pasta sauce.

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2. Warm Potato and Chive Salad with Lemon Dressing,

Ingredients:

* 500 g (1 lb) baby potatoes, halved

* 3 tbsp olive oil

* Juice and zest of 1 lemon

* 3 tbsp fresh chives, chopped

* Salt and pepper, to taste

Directions:

1. Boil potatoes until tender. Drain.

2. Toss warm potatoes with olive oil, lemon juice, zest, salt, and pepper.

3. Stir in chives just before serving.

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3. Lemon-Chive Couscous Salad

Ingredients:

* 1 cup (180 g) couscous

* 1 cup (240 mL) boiling water

* 3 tbsp lemon juice

* 1 tbsp olive oil

* ¼ cup fresh chives, chopped

* Salt and pepper, to taste

* Optional: cherry tomatoes, cucumbers

Directions:

1. Pour boiling water over couscous, cover, and let steam for 5 minutes.

2. Fluff couscous, then stir in lemon juice, oil, chives, and seasoning.

3. Add optional veggies for extra color and crunch.

---

4. Grilled Lemon-Chive Tofu

Ingredients:

* 400 g (14 oz) firm tofu, sliced

* 2 tbsp soy sauce or tamari

* 2 tbsp lemon juice

* 1 tsp lemon zest

* 2 tbsp fresh chives, chopped

* 1 tbsp olive oil

Directions:

1. Marinate tofu in soy sauce, lemon juice, zest, oil, and chives for at least 30 minutes.

2. Grill or pan-fry tofu until golden on both sides.

3. Serve with extra chives and lemon wedges.

Disclosure: AI assisted with editing on this post. Author approved.

The Saskatoon Berry: Superfood Sensation

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 10 Jun 2025 13:00:00 +0000

Beautiful, hearty, delicious, healthy, prolific—the saskatoon berry is a super food!

What Is in a Name? A Saskatoon by Any Other Name Is Still A Superfood!

The saskatoon berries that ripened yearly on the ancient bushes on my childhood farm on the Canadian prairies are the same berries that are now being lauded as the next big superfood. American entrepreneurs striving to cash in on the berry's nutritional pedigree are said to find the Aboriginal name un-marketable and have leaned heavily on rebranding it as the "June Berry."

The name "saskatoon" derives from the indigenous Cree word "misâskwatômina," and the city of Saskatoon, Saskatchewan, is so-named because of the abundance of this wild edible plant found there prior to urbanization. The First Nations peoples had great respect for the saskatoon that was dried and mixed with buffalo tallow to be stored and consumed over the long, frigid winters as vital energy and survival food called "pemmican." Pemmican, hundreds of years old, has been discovered to have many of the same health virtues of the original berry-buffalo fat formulation.

Bears also love saskatoons, and many a berry picker has lived to tell the story of a surprise encounter with a bear on the other side of the bush.

Our beautiful back yard Saskatoon berry bushes
in full blossom. May 2024

Superfood Credentials

What makes the saskatoon berry a superfood? Saskatoon berries, while looking a lot like blueberries, one of the darlings of more recent superfood stature, have a higher antioxidant level than the blueberry and higher than even açaí and the goji berry. The phytonutrients in saskatoons, called anthocyanins, are the antioxidants that scavenge out free radicals, like a hungry prairie black bear will scavenge all the berries out of the bushes, given half a chance.

The berries are also a rich source of fibre, magnesium, calcium and manganese.

Frozen berries retain all the nutrients of fresh berries! If you are taken with the recipes and the nutrient profile of the berries, it is highly likely you will be able to find some frozen berries in the freezers at health stores. They also grow prolifically throughout Canada and many parts of the United States. Nurseries now carry a variety of cultivated saskatoon berry plants.

I generally come in with berries from my bushes in my suburban backyard on Vancouver Island, soak them for about 20 minutes in a dilute wash of apple cider vinegar and water, pat them dry, and freeze them on a cookie pan first before transferring them to freezer bags. It's a satisfying, easy task.

Health Benefits of Saskatoon Berries

*Helps prevent inflammation and helps to lower chronic inflammation that can lead to a number of life-stunting diseases like arthritis and dementia

*Helps protect against heart disease by regulating the "bad" cholesterol, LDL, or low-density lipoprotein

*Helps regulate blood sugar and insulin levels and keeps elimination regular, thanks to the high fibre-water content

*Helps prevent urinary tract infections (UTIs)

Tasty, healthy rustic tea spread-- saskatoon berry butter tarts,
saskatoon-rosemary scones, and saskatoon-oatmeal muffins

Recipes Old and New

If you grew up in places where saskatoons (Juneberries) grew wild, you have likely spread your toast with saskatoon jam and eaten saskatoon pie on your granny's lap. The five recipes that follow blend some of the traditional ingredients with some of the more recent health-indexed adaptations, as follows:

Saskatoon Berry Butter Tart: Vegan—made without butter or eggs. You are welcome, of course, to re-adapt it to your own preferences.

Saskatoon Berry Rosemary Scone: Vegan. It is made with a combination of spelt flour and organic unbleached flour. You can go ahead and make it gluten-free by substituting your favorite gluten-free flour. Organic spelt flour is generally more easily metabolized than regular wheat flour by people who have minor gluten sensitivities.

Saskatoon Berry Oat Muffins: Vegan and gluten-free (made with gluten-free oat flour). There is no salt in the recipe, and you might like to add a little, or perhaps a teaspoon of lemon zest. This is a lovely, yummy, and filling muffin that is a real breakfast treat.

Saskatoon Berry and Apple Ensalata: Vegan and gluten-free.

Saskatoon berry butter tart

Butter Tart

Cook Time

Prep time: 30 min

Cook time: 20 min

Ready in: 50 min

Yields: 6 large tarts or about 10 small tarts

Saskatoon Berry Butter Tarts: A Saskatchewan Standard

Saskatchewan festivities always include some form of the butter tart, a sweet, drippy, rich confection that tastes a lot like a brown sugar quiche might if there were such a thing. So, of course, this coldest of the Canadian provinces will take credit for inventing the saskatoon berry-butter tart combination. This recipe has many different renditions on the Internet. The original recipe came from "The Best of Bridge" cookbook. The recipe below has been adapted as a vegan version of the original (no eggs or butter).

Ingredients

For the Berry Filling:

4 cups saskatoon berries, fresh or frozen

1/4 cup water

2 tablespoons lemon juice

3/4 cup sugar

3 tablespoons tapioca starch (or corn starch)

For the Butter Tart:

2 tablespoons chia seeds, ground (in a coffee grinder)

4-5 tablespoons water

1/3 cup coconut oil

1 cup white or coconut sugar (coconut sugar is less sweet, more butterscotch)

1 teaspoon vanilla extract

1 cup sultanas, or other seedless raisins

Step 1: Make the Saskatoon Berry Filling

In a saucepan, mix the berries and water together. Turn on and let simmer for 10 minutes over low heat.

In a medium-sized bowl (bigger than a cereal bowl), mix together the sugar and tapioca starch. Add the sugar/starch combination to the berries and stir until smooth.

Stir constantly with a wooden spoon (or some other non-metal spoon), and continue to let the sauce simmer until it becomes slightly thickened.

Set aside to cool.

Step 2: Make the Butter Tart Filling

Make the "chia seed eggs" by whisking together the ground chia seed and water until a syrup-y, raw egg-like texture forms. Put aside for about 15 minutes.

Over a bowl of hot water, put a same-size bowl with the coconut oil in it.

In a clean saucepan (you may have put the finished saskatoon berry filling in a bowl and can now wash out and use that saucepan), add the melted coconut oil, sugar, vanilla, sultanas, and "eggs".

Whisking or stirring constantly, bring the contents of the pan to a boil over low-medium heat, and continue stirring for the next 3 minutes. It is important not to leave this filling during the cooking process since the chia has a different temperament than eggs and may quickly burn and/or stick to the pot. Remove from the burner.

Tips for Making the Tart Dough

If you are like me and somewhat timid and discouraged with the dough-making process, here is a video to show you how to make a tasty-sounding dough (she puts in some almond extract—always a good investment) and then just pats it in without having to wrestle with a rolling pin and having to flour your kitchen counter!

So, go ahead and make Amanda's Olive Oil dough as demonstrated in the video below. If you have a favorite pie dough recipe of your choice, you can use that as well.

Ingredients for the Olive Oil Pastry

1 1/2 cups and 2 tablespoons of all-purpose flour

3/4 teaspoon sea salt

1 teaspoon sugar

1/2 cup olive oil

2 tablespoons milk (I use non-dairy milk as a vegan)

1/2 teaspoon almond extract

Step 3: Put the Tarts Together

Preheat the oven to 375 degrees Fahrenheit/190 degrees Celsius.

Depending on your dough, either press into the individual tart shells as shown in the video, or if you are using a roll-out dough, go ahead and do that, cutting circles to fit your tart shells, and placing the dough in each shell into a muffin tin or on a cookie sheet.

Spoon a generous tablespoonful of butter tart filling into each shell.

Spoon a heaping tablespoonful of saskatoon berry filling over the other filling, but do not mix the two.

Bake for 18-20 minutes or until the crust is golden brown.

Cool and eat. The leftover filling can be frozen and used for more Saskatoon tarts or pies

Saskatoon berry-rosemary scones

Saskatoon Berry Rosemary Scones

Cook Time

Prep Time: 5 minutes

Bake Time: 25 minutes

Yields: 6 scones

These hearty golden vegan scones (no butter, cream, milk, or eggs) are delicious for breakfast, lunch, or supper, or with tea while you are writing your masterpiece!

Scones are enjoying a new revival of interest. Perhaps the scone is the new donut? In any case, you will enjoy this healthier version, particularly if you use organic products and can score some freshly picked rosemary. And of course, lovely saskatoon berries (or other berries if you can't find saskatoons). Berries can be frozen or fresh.

As a vegan I use a "chia seed egg" (directions below), but if you must use a real egg, then please do. The recipe calls for a mix of spelt flour and unbleached all-purpose flour, but feel free to use entirely all unbleached flour, or your favorite gluten-free flour.

Ingredients

1 chia seed egg (Mix together 1 tablespoon of ground chia seed—grind in a coffee grinder—and 2 1/2 tablespoons of water. Stir until fairly viscous, and set aside.)

3/4 cup unsweetened almond milk, or other non-dairy milk

3/4 cup spelt flour

1 1/4 cups unbleached, all-purpose flour

1 tablespoon baking powder

1/4 cup organic cane sugar (plus more for topping)

1/2 teaspoon sea salt

1 tablespoon rosemary (just the needles, roughly chopped)

6 tablespoons of scoopable coconut oil or vegan butter (not liquid or frozen)

1/3 cup saskatoon berries (organic if possible)

Instructions

Preheat oven to 400 degrees Fahrenheit/204 degrees Celsius.

Line a baking sheet with parchment paper

In the small mixing bowl that contains the chia seed egg, whisk in the almond milk.

Combine dry ingredients by whisking well in a mixing bowl: spelt flour, all-purpose flour, baking powder, organic cane sugar, salt, rosemary.

Add coconut oil to the above mix, cutting with a fork or special pastry cutter until the mix is about the size of small peas throughout.

Whisk the almond milk-chia seed egg again, and mix a little at a time with a wooden spoon into the dry ingredients. Add the saskatoon berries and gently fold in. (Overworked dough results in tougher scones).

Gently transfer the dough to a floured board and form into a disk with your hands that is about 1 inch high and the size of a regular pie in circumference. With a sharp knife, cut the "pie" into six equal-sized wedges.

Transfer the wedges to the baking sheet. Sprinkle the remaining sugar over the tops of the wedges.

Bake until golden brown and fluffy for about 22 - 27 minutes. Cool slightly before eating. They are best fresh, but leftovers can be stored in an air-tight container for about 3 days. Yummy plain with tea, or with a little whatever you desire on top. Inspiration for the adaptations to a recipe by The Minimalist Baker.

Saskatoon Berry Oat Muffins (Oil Free and Gluten-Free)

Saskatoon Berry Oat Muffins

Prep Time: 10 minutes Cooking Time: 23 minutes

Makes: 6 larger muffins or 12 mini-muffins

Ingredients

1 1/2 cups oat flour (I ground my own in the Vitamix using steel-cut oats)

1/2 cup coconut sugar plus a little extra to sprinkle on the top before baking

1 very ripe banana

3/4 cup non-dairy milk, your choice

1 tablespoon baking powder

1 teaspoon vanilla extract

1/2 cup frozen saskatoon berries

Instructions

Preheat the oven to 350 degrees Fahrenheit/ 177 degrees Celsius

Combine the following in the blender and blend on high: banana, non-dairy milk, vanilla and coconut sugar

Stir the flour and baking powder together in a large mixing bowl

Add the wet blender mix to the dry mix and stir to combine

Fold in the saskatoon berries very gently

Spoon the mix into paper liners in your muffin pan (or you could lightly oil the cups, or do what I do, use a silicone muffin pan.)

Sprinkle coconut sugar on tops of muffins

Bake for 22 to 24 minutes.

Cool in pans on the rack for at least 10 minutes before removing the muffins from the cups.

Yummy when warm. Extras can be kept in fridge or in freezer.

Inspiration for these muffins came from a vegan blueberry muffin recipe at Feasting On Fruit blog.

Saskatoon Berry Ensalata

Saskatoon Berry Apple Ensalata

We are calling this final saskatoon berry and apple salad recipe an "ensalata" because it has tasty, piquant flavors that would seem to be a sort of Hispanic-Saskatchewan fusion. We like to do many of our main dishes up as "bowls," and the ensalata fits nicely into whatever we happen to be eating as entrees. The above photo shows the ensalata as an island in the middle of a mixed vegetable sea: rosemary apple sausage, broccoli, mushrooms, green beans, garlic, and sweet potato. The ensalata supplies the fresh, fruity flavors, along with some crunch (apples) and pop (the berries).

Ingredients

2 tablespoons peeled and chopped fresh ginger

1 teaspoon lime skin, grated (zest)

1/4 cup fresh lime juice

2 tablespoons maple syrup (or sweetener of choice)

1/4 teaspoon chipotle powder (or use your favorite hotness)

2 cups saskatoon berries, frozen

2 cups Granny Smith apples, peeled and diced

1/2 cup red onion, between minced and diced

2 tablespoons fresh parsley, chopped

1/4 cup Camelina oil or other oil (optional)

Instructions

Mix in a medium-sized salad bowl and serve.

Vegan Tapas and Mocktail Recipes

noreply@blogger.com (Cynthia Zirkwitz) — Tue, 03 Jun 2025 13:14:00 +0000

The Origin of Tapas

Tapa means "lid" or "cover" in Spanish, and its culinary use dates back centuries. Legend has it that Spanish tavern keepers once covered drinks with a slice of bread or cured meat to keep flies out, creating an edible lid or tapa. Over time, this practical gesture evolved into a cultural tradition of sharing small plates of food alongside drinks. Tapas are now a celebrated part of Spanish social life, encouraging conversation, sampling, and connection over a variety of flavors.

The tapas on this page are all made from ,plant-based ingredients, with spices. The drinks are non-alcoholic and use juicy fresh fruits and other plants, herbs, spices, ice cubes, and occasionally, soda water. Feel free to mix and match the tapas with the mocktails.

14 Vegan Tapas with Summer Mocktails

1. Patatas Bravas: Crispy potatoes in spicy tomato sauce. Sparkling Tomato-Lime Spritzer with celery salt rim.

Ingredients:

4 medium potatoes, diced

2 tbsp olive oil

1 cup crushed tomatoes

2 garlic cloves, minced

1 tsp smoked paprika

½ tsp cayenne (optional)

Salt to taste

Instructions:

Roast potatoes at 425°F (220°C) until crispy. Simmer tomatoes, garlic, paprika, and cayenne for 10 minutes. Spoon sauce over potatoes and serve.

(#1 mocktail Tomato-Lime Spritzer recipe below Tapas recipes)

2. Gazpacho Shots: Chilled tomato-cucumber soup served in small glasses. Watermelon-mint cooler with crushed ice.

Ingredients:

4 ripe tomatoes

1 cucumber

½ red bell pepper

¼ red onion

1 tbsp sherry vinegar

2 tbsp olive oil

Salt and pepper to taste

Instructions:

Blend all ingredients until smooth. Chill for 1–2 hours. Serve in shot glasses garnished with diced cucumber or herbs.

(#2 Mocktail recipe Watermelon-Mint cooler with crushed ice below Tapas recipes).

3. Pan con Tomate – Grilled bread rubbed with garlic and ripe tomato. Basil-Lemonade Mocktail with a splash of orange juice.

Ingredients:

Rustic bread slices

1 garlic clove, halved

2 ripe tomatoes, halved

Olive oil & sea salt

Instructions:

Grill or toast bread. Rub with garlic and tomato. Drizzle with olive oil and sprinkle with salt.\

(Mocktail #3: Basil lemonade with a splash of orange juice is below Tapas recipes.)

4. Olive Tapenade on Crostini – Blend of olives, capers, and herbs. Rosemary-Grapefruit Tonic Mocktail.

Ingredients:

1 cup mixed olives, pitted

1 tbsp capers

1 garlic clove

1 tsp lemon juice

1 tbsp olive oil

Instructions:

Pulse all ingredients in a food processor until chunky. Spread on toasted baguette slices.

(Mocktail #4: Rosemary-grapefruit tonic below Tapas recipes)

5. Stuffed Mini Bell Peppers – Filled with herbed quinoa and lemon vinaigrette. Pineapple-Coconut Fizz Mocktail.

Ingredients:

12 mini bell peppers

1 cup cooked quinoa

2 tbsp chopped parsley

2 tbsp lemon juice

1 tbsp olive oil

Salt and pepper

Instructions:

Slice and deseed peppers. Mix quinoa with herbs, lemon juice, and oil. Fill peppers and chill before

serving.

(Mocktail #5: Pineapple-coconut fizz below Tapas recipes)

6. Spanish Marinated Mushrooms – Sautéed in garlic, paprika, and sherry vinegar. Chilled hibiscus iced tea with orange slices.

Ingredients:

2 cups button mushrooms, halved

2 garlic cloves, sliced

1 tsp smoked paprika

2 tbsp sherry vinegar

2 tbsp olive oil

Chopped parsley Spanish Marinaded

Instructions:

Sauté mushrooms and garlic. Add paprika and vinegar. Cook 5 minutes. Garnish with parsley and chill or serve warm.

(Mocktail #6: Chilled hibiscus iced tea with orange slices below Tapas recipes).

7. Chickpea & Spinach Stew (Espinacas con Garbanzos) – Served in small ramekins. Cucumber-lime Aqua Fresca Mocktail.

Ingredients:

1 can chickpeas

2 cups spinach

2 garlic cloves, minced

1 tsp cumin

½ tsp smoked paprika

Olive oil & salt

Instructions:

Sauté garlic and spices in oil. Add chickpeas and spinach. Simmer 10 minutes. Serve in small ramekins.

(Mocktail #7: Cucumber-lime aqua fresca below Tapas recipes)

8. Grilled Eggplant Rolls – Filled with walnut "cheese" and sun-dried tomato. Sparkling Pomegranate-Apple Punch.

Ingredients:

1 large eggplant, thinly sliced

½ cup walnuts

2 tbsp nutritional yeast

2 sun-dried tomatoes

1 tbsp lemon juice

Instructions:

Grill eggplant slices. Blend filling ingredients until smooth. Spread, roll, and secure with toothpicks.

(Mocktail #8: Sparkling pomegranate-apple punch recipe under Tapas recipes).

9. Artichoke Hearts in Garlic Oil – Pan-seared with lemon and parsley. Lemon-Ginger Iced Green Tea Mocktail.

Ingredients:

1 can/jar artichoke hearts, drained

2 garlic cloves, minced

2 tbsp olive oil

1 tbsp lemon juice

Chopped parsley

Instructions:

Sauté artichokes and garlic in oil until golden. Add lemon juice and parsley before serving.

(Mocktail #9: Lemon-ginger iced green tea recipe below Tapas recipes)

10. Tofu Skewers with Romesco Sauce – Smoky roasted red pepper sauce. Peach-Thyme Soda Mocktail.

Ingredients:

1 block firm tofu, cubed

1 tbsp soy sauce

1 tbsp olive oil

For Romesco: 1 roasted red pepper, ¼ cup almonds, 1 garlic clove, 1 tbsp vinegar, 2 tbsp olive oil

Instructions:

Marinate tofu. Grill on skewers. Blend Romesco ingredients until smooth. Serve as dip.

(Mocktail #10: Peach-thyme soda recipe below Tapas recipes)

11. Zucchini Fritters with Lemon Aioli – Crisp and golden. Iced Lavender Lemonade Mocktail.

Ingredients:

2 zucchinis, grated

¼ cup flour

1 tbsp flax meal + 3 tbsp water

Salt & pepper

For aioli: ½ cup vegan mayo, 1 tbsp lemon juice, 1 garlic clove

Instructions:

Mix fritter ingredients. Pan-fry spoonfuls until golden. Stir aioli ingredients and serve on the side.

(Mocktail #11: Iced lavender lemonade.below under Tapas recipes)

12. Spiced Almonds – Toasted with smoked paprika and sea salt. Tart Cherry Fizz with Rosemary Mocktail.

Ingredients:

1 cup raw almonds

1 tsp smoked paprika

½ tsp sea salt

1 tsp olive oil

Instructions:

Toss almonds with oil, paprika, and salt. Bake at 350°F (175°C) for 10–12 minutes.

(Mocktail #12: Tart cherry fizz with rosemary recipe below under Tapas recipes).

13. Vegan “Tortilla Española” – Made with chickpea flour and potatoes. Citrus Sangria Mocktail with mixed fruit and mint.

Ingredients:

2 potatoes, thinly sliced

1 small onion, sliced

¾ cup chickpea flour

¾ cup water

Salt and oil

Instructions:

Sauté potatoes and onions. Whisk flour, water, and salt. Combine all and cook like a thick pancake until set.

(Mocktail #13: Citrus sangria mocktail with mixed fruit and mint.below under Tapas recipes)

14. Mini Mushroom Empanadas – Filled with savory mushrooms and onions. Mango-Lime Cooler with a chili-sugar rim.

Ingredients:

1 cup mushrooms, finely chopped

½ onion, diced

1 garlic clove

Pre-made vegan pastry or dough

Olive oil

Instructions:

Sauté mushrooms, onion, and garlic. Fill small dough rounds and seal. Bake at 375°F (190°C) until golden.

(Mocktail #14: Mango-lime cooler with a chili-sugar rim below)

Here are short and easy recipes for each of the 14 family-friendly summer mocktails, listed in the same order as the tapas:

1. Sparkling Tomato-Lime Spritzer

1/2 cup tomato juice
Juice of 1/2 lime
1/2 tsp celery salt
Sparkling water to top
Ice
Instructions: Mix tomato juice and lime. Pour over ice, rim glass with celery salt, top with sparkling water.

2. Watermelon-Mint Cooler

1 cup seedless watermelon chunks
4 mint leaves
Juice of 1/2 lime
Ice
Instructions: Blend watermelon, mint, and lime. Strain if desired. Serve over ice.

3. Basil Lemonade

1/2 cup fresh lemon juice
2 tbsp maple syrup or agave
3–4 fresh basil leaves
1 cup cold water or ice
Instructions: Muddle basil, mix with lemon juice and sweetener. Shake or stir with cold water.

4. Rosemary-Grapefruit Tonic

1/2 cup fresh grapefruit juice
1 tsp rosemary simple syrup (see note)
Tonic water to top
Ice
Instructions: Combine juice and syrup, pour over ice, and top with tonic. Garnish with rosemary.
Note: Simmer 1/2 cup sugar + 1/2 cup water + 1 sprig rosemary, cool.

5. Pineapple-Coconut Fizz

1/2 cup pineapple juice
1/4 cup coconut water
Sparkling water to top
Ice
Instructions: Shake pineapple and coconut water with ice, pour into glass, top with sparkling water.

Veggie School is pleased to offer another set of delicious, healing fresh Pineapple recipes for Fresh Pineapple-Quinoa Salad, Fresh Pineapple-Blackbean Wraps and Fresh Pineapple-Enzyme Sauce (No Heat~~ all 3 recipes in one location HERE.

6. Hibiscus Iced Tea with Orange

1 hibiscus tea bag
1/2 cup boiling water
Juice of 1/2 orange
Ice and cold water
Instructions: Steep tea in hot water 5 minutes, cool. Mix with orange juice and cold water over ice.

7. Cucumber-Lime Agua Fresca

1/2 cucumber, peeled and chopped
Juice of 1 lime
1 tsp agave or maple syrup
3/4 cup cold water
Instructions: Blend all ingredients. Strain and serve over ice.

8. Sparkling Pomegranate-Apple Punch

1/2 cup apple juice
1/4 cup pomegranate juice
Sparkling water to top
Ice
Instructions: Combine juices over ice, top with sparkling water. Garnish with apple slices.

9. Lemon-Ginger Iced Green Tea

1 green tea bag
1/2 cup boiling water
1 tsp grated fresh ginger
Juice of 1/2 lemon
Ice and cold water
Instructions: Steep tea and ginger, strain, and cool. Mix with lemon juice, top with cold water and ice.

10. Peach-Thyme Soda

1/2 ripe peach, peeled and mashed
1/2 tsp thyme simple syrup (see rosemary in Drink #4 above)
Sparkling water
Ice
Instructions: Muddle peach and syrup, pour over ice, top with sparkling water.

11. Iced Lavender Lemonade

1/2 cup lemon juice
2 tsp lavender syrup (store-bought or homemade)
1 cup cold water
Ice
Instructions: Stir all ingredients together and serve over ice.

12. Tart Cherry Fizz with Rosemary

1/2 cup tart cherry juice
Splash of lemon juice
Sparkling water to top
Ice
Instructions: Combine juices over ice, top with sparkling water, and garnish with rosemary.

13. Citrus Sangria Mocktail

1/4 cup orange juice
1/4 cup grape or pomegranate juice
Mixed sliced fruit (orange, lemon, berries)
Sparkling water to top
Ice
Instructions: Mix juices and fruit, let chill 30 minutes. Pour over ice and top with sparkling water.

14. Mango-Lime Cooler with Chili-Sugar Rim

1/2 ripe mango, blended
Juice of 1/2 lime
1/2 cup water
Ice
Mix of sugar + pinch of chili powder for rim
Instructions: Rim glass with lime and chili-sugar. Blend mango, lime, and water. Serve over ice.