asparagus alfredo

Spring Asparagus Alfredo

When spring arrives, asparagus is usually fresh, tender and found at the farmers markets. I like the thin stalks that are so tender and delicious raw. In this vegan alfredo recipe, asparagus can be lightly steamed and cut or shaved raw and tossed with the sauce. The vegan alfredo sauce is a cauliflower and cashew base for the creaminess you expect. This dish is light and hits the spot when you want comfort and goodness on your plate.

For noodles, pick a good quality gluten free pasta. I like Tinkyada and Jovial brands. Or serve more veggies by spiralizing some zucchini, turnips or sweet potatoes and warm them up before pouring the alfredo over them. Sometimes, I’ll even mix gluten free pasta and veggie noodles together for this dish.

Of course, you can pack this with even more veggies to bump up the variety of nutrients. Try adding sauteed kale, peas, steamed broccoli or sauteed zucchini to the sauce. Find your favorite combo and indulge.


Spring Asparagus Alfredo

Fresh and delicious asparagus atop creamy vegan alfredo sauce makes for a perfect spring dinner.
Prep Time45 minutes
Course: Main Course
Cuisine: Italian
Keyword: alfredo, asparagus, cashew, cauliflower, noodles
Servings: 4
Author: Chef Kim


  • peeler or mandolin
  • blender


  • 1 lb fresh asparagus
  • Veggie noodles or gluten free pasta of your choice
  • ½ head of cauliflower about 4 cups florets
  • 1 cup cashews, soaked in warm water for 30 minutes and drained
  • 1-2 cup oat or nut milk
  • 2 tbs chopped scallions
  • ½ cup yellow onion
  • 3 cloves chopped garlic
  • 1 tbsp miso paste
  • ¾ tsp salt
  • ¼ tsp nutmeg
  • ¼ tsp pepper


  • The asparagus can be shaved lengthwise with a peeler or mandolin and added to the sauce at the end, or lightly steam the asparagus and chop into 2 inch lengths. Set aside.
  • For the pasta, I like Tinkyada and Jovial brands of gluten free pasta. Cook by following package directions. Or you can spiralize zucchini, turnips and/or sweet potatoes and gently saute them to warm through and soften slightly.

For the alfredo sauce:

  • Steam the cauliflower and onion until tender, then add to the blender.
  • Add remaining ingredients, using only 1 cup of milk and blend until a creamy texture is achieved. Add more milk until you reach a creamy sauce consistency. Adjust seasonings to your taste.
  • Pour sauce into a saucepan and warm gently, adding the asparagus to just warm through.
  • Serve over pasta or veggie noodles. (zucchini, turnip, sweet potatoes)

Veggie Shepherd’s Pie

Veggie Shepherd’s pie is a true comfort food. It is a hearty meal with loads of veggies and lentils in a rich gravy and then topped with mashed potatoes. What could be better?

It takes a bit of time to chop the veggies but think of it as a knife skills session. If you just don’t have the time, you can purchase pre-chopped veggies in the produce section.

I like to batch cook lentils, and freeze them for quick additions to meals, but you can also use canned lentils in this recipe.

You could definitely add a different mix of vegetables if you prefer or swap out if you don’t have something on hand. It looks like a lot, but it comes together pretty quick once your vegetables are prepped.

Give it a try, I hope you enjoy it!

Veggie Shepherd's Pie

A hearty dish loaded with veggies and lentils in a creamy gravy topped with mashed potatoes. It is sure to hit the spot.
Prep Time30 minutes
Cook Time1 hour
Course: Main Course
Keyword: lentils, potatoes, veggies
Servings: 6
Author: Chef Kim


  • 1 dutch oven ceramic coated makes for a one pot meal.
  • 1 casserole dish


  • 3 large potatoes can substitute sweet potatoes
  • 1 Tbsp olive oil
  • 1 onion diced
  • 4 carrots diced
  • 2 celery ribs sliced
  • 1 cup sliced mushrooms,
  • 3 garlic cloves minced
  • 1 Tbsp ground coriander
  • 1/2 bunch fresh thyme
  • 2 sprigs fresh rosemary
  • 1 ½ cups vegetable stock
  • 2 cup cauliflower florets
  • 2 cups Swiss chard or baby kale
  • 12 sundried tomato halves, chopped
  • 2 tbsp balsamic vinegar or tomato vinegar
  • 2 cups cooked lentils
  • 2 tbsp corn starch or arrowroot


Prepare the potatoes

  • Peel and quarter the potatoes and place in a medium pot. Cover with water and bring to a boil, lower heat and simmer for 15 minutes, or until potatoes are fork tender. Strain and mash with a little olive oil and garlic powder. Set aside.
  • If using sweet potatoes, peel and quarter and place in a steam basket and steam for 10 minutes until tender. Mash with a little olive oil and garlic powder. Set aside.

Prepare the Vegetables:

  • In a Dutch oven over medium high heat, add the oil, onion, carrots and celery, and mushrooms, stir to soften and wait for the mushrooms to release their water. Then add the garlic and cook for one more minute.
  • Add the coriander and herbs, stir until fragrant. Then add the stock, greens, cauliflower, tomatoes, vinegar and lentils, stir well and bring to a simmer. Cook for 15 minutes.
  • Combine cornstarch and 1/4 cup water to make a slurry and add to the pot to thicken the gravy. Cook for 2-3 minutes.
  • Remove from the heat. If you're using a ceramic Dutch oven, scoop the potatoes over the top or transfer the mixture to a casserole dish and spread the potatoes over the top and bake at 350° for 15 minutes.


lentil sloppy joes

Lentil Sloppy Joes

These lentil sloppy joes are just what you need when you are looking for a high protein plant based meal. Did you know there’s 18g of protein in a cup of lentils – wow!

You can make this recipe as a one pot meal and just add everything to a large pot and cook for about 40 minutes or you can use precooked or canned lentils and it comes together a little quicker. If using canned, look for low salt and BPA free cans.

These are great served over sweet potatoes or gluten free buns, if you have a favorite. I also just like the mixture served in a bowl with nutritional yeast and sliced avocado on top.

Lentil Sloppy Joes

Protein packed lentil dish that brings savory and umami flavors together for a satisfying and delicious meal.
Prep Time15 minutes
Cook Time30 minutes
Course: Main Course
Cuisine: American
Keyword: lentils, peppers, tomatoes
Servings: 6
Author: Chef Kim


  • 2 ¾ cups water or vegetable stock
  • 1 cup onion chopped
  • 1 celery stalk diced
  • 1 red bell pepper chopped
  • 1 Tbsp chili powder
  • 1 tsp onion powder
  • ½ tsp smoked paprika
  • 1 ½ cups dried brown or green lentils
  • 1 15 oz. can diced tomatoes
  • 2 Tbsp tomato paste
  • 2 Tbsp tamari or coconut aminos
  • 2 Tbsp Dijon mustard
  • 2 Tbsp coconut sugar
  • 1 teaspoon cider vinegar
  • 1 teaspoon vegan Worcestershire sauce
  • Salt and pepper
  • Nutritional yeast to sprinkle on top optional


  • Place ¾ cup water or stock in a pot.
  • Add onion, celery and bell pepper and a pinch of salt. Cook for about 5 minutes, until onion is slightly softened. Stir in the spices and mix well.
  • Add the remaining liquid and the rest of the ingredients. Mix well and bring to a boil.
  • Reduce heat, cover and cook over low heat for 20 minutes, stirring occasionally. Taste to see if the lentils are tender. Cook up to an additional 15-20 minutes to reach desired tenderness. You don’t want them to cook too long and turn mushy, you want them tender but holding their shape.
  • Remove a third to a blender and blend to make a thick sauce texture and return to pot. Or use an immersion hand blender to puree some of the mixture.
  • Serve over sweet potatoes or bread with sliced onions, avocado, sprouts, a sprinkle of nutritional yeast and a side salad.


This can be made using precooked or canned lentils. Omit the water and combine everything except cooked lentils to make a sauce, cooking for 15 minutes. Stir in the cooked lentils, mashing them a little to thicken the texture.



Sweet Potato Quesadilla

I love the combination of sweet potatoes and black beans, how about you? These Sweet potato quesadillas hit the spot when you need an easy meal or snack that is full of flavor.

It doesn’t just taste good, you will be nourishing your body with potent phytonutrients found in the sweet potatoes, spinach and black beans that benefit immune function, provide anti-inflammatory compounds and restore energy and vitality – who doesn’t want those things? Eat up and enjoy!

Sweet Potato Quesadilla

The perfect combination of sweet potato, black bean and spices come together in this easy meal or snack!
Total Time30 minutes
Course: Main Course, Snack
Cuisine: Mexican
Keyword: avocado, black beans, spinach, sweet potato
Servings: 4
Author: Chef Kim


  • 1/3 cup Water divided
  • 1 1/3 cup Sweet Potato shredded
  • 2 tsps Taco Seasoning or chili powder and cumin
  • 2 cups Baby Spinach
  • 1 can Black Beans rinsed
  • 1 1/3 cups Salsa
  • 1 Avocado sliced
  • 4 Brown Rice Tortilla Or almond flour or another soft gluten free
  • 1/2 cup dairy free cheese optional


  • Heat a large nonstick skillet over medium heat. Add half the water and then the sweet potato and sauté for one minute. Then add the spices. Sauté over medium-low heat until cooked through, about six to eight minutes. Add more water if needed to prevent any sticking.
  • Once the sweet potato is cooked through, add the spinach, black beans, and salsa. Stir to combine and cook until the spinach is wilted and the beans are warmed through. Remove from the heat and set aside in a large bowl. Wipe out the skillet.
  • Place the tortilla on the skillet over medium-low heat and spread the sweet potato filling over half the tortilla and sprinkle with cheese, if using. Avocado slices can be added inside or served on top after cooking.
  • Fold the tortilla in half and gently press down. Cook for two to three minutes per side or until browned and crispy. Let the quesadilla cool slightly and then cut into wedges. Repeat until filling is gone. Enjoy!
cauliflower tacos

Cauliflower Tacos with Lime Creme

Tacos are a fun way to get in a serving of veggies! These cauliflower tacos are easy, delicious and perfect for Cinco de’ Mayo or anytime!

Taste the spice blend and add cayenne or hot sauce if you like a kick. The lime creme will elevate the flavors and also cool the spice down, so a little more spice may be needed. Adjust to your liking.

Cauliflower Tacos

Fresh and delicious tacos that provide a delicious serving of veggies.
Prep Time30 minutes
Course: Main Course
Keyword: cashews, cauliflower, lime, tacos
Servings: 4
Author: Chef Kim


  • 1 1/2 Tbsp Avocado Oil
  • 1 tsp Cumin
  • 1 tsp Smoked Paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Sea Salt divided
  • 1 head Cauliflower medium sized, chopped into florets
  • 1/3 cup Cashews soaked, drained and rinsed
  • 3 Tbsp Lime juice
  • 1/4 cup Water
  • 8 Corn or Almond Flour Tortillas
  • 1 cup Purple Cabbage thinly sliced
  • 1 Avocado sliced
  • 1/4 cup Cilantro chopped, for garnish, optional


  • Preheat the oven to 425ºF (218ºC) and line a baking sheet with parchment paper. In a bowl stir together the oil, cumin, paprika, garlic powder and half the salt. Add the cauliflower to the bowl and toss to coat. Transfer to a baking sheet and spread into a single layer. Bake for 20 minutes. Remove, flip the cauliflower around and roast for an additional 15 minutes.
  • Meanwhile, add the soaked and rinsed cashews to a blender along with the lime juice, water and remaining sea salt. Blend on high until smooth and creamy.
  • Divide the tortillas between plates. Add the cabbage, roasted cauliflower and avocado to each tortilla. Drizzle the cashew lime sauce over each taco and garnish with cilantro, if using. Enjoy!
  • 1/4 cup Cilantro (chopped, for garnish, optional)
stuffed sweet potato

Moroccan Chickpea Stuffed Sweet Potatoes

Stuffed sweet potatoes are so good and surely satisfy when the seasons change, and the air becomes cooler. What is your favorite filling?

The Moroccan chickpea filling found here is satisfying with its warming flavors coming from the spices. They provide great fiber, complex carbohydrates and protein that give them staying power to keep you satisfied longer. They also support the microbiome, which influences the workings of the whole-body including brain function, moods and immune response.

This recipe doesn’t take any special know how to pull together. While the potatoes are roasting, prepare the filling in a skillet and everything is ready in less than an hour.

Moroccan Chickpea Stuffed Sweet Potato

Roasted sweet potatoes filled with flavorful chickpeas for a completely satisfying lunch or dinner.
Cook Time30 minutes
Course: Main Course
Keyword: chickpeas, sweet potatoes
Servings: 4
Author: Chef Kim


  • 2-3 Sweet Potatoes
  • 1 tbsp olive oil
  • 1/2 cup onion diced
  • 1 cup apple diced
  • 4 cloves garlic minced
  • 1 can chickpeas drained and rinsed
  • 1 tsp coriander
  • 1 tsp cumin
  • 1/2 tsp cinnamon
  • 1/8 tsp cardamom
  • 1/2 tsp salt
  • 2 tsp maple syrup
  • 1/2 cup cilantro
  • 1/4 cup scallions
  • 1/4 cup yogurt
  • 1/4 tsp smoked paprika


  • Preheat oven to 400 degrees.
  • Cut potatoes in half and place cut side down on parchment lined baking sheet.
  • Roast for 30-40 minutes, until tender.
  • While potatoes are roasting, make the filling. Saute the onion and apple in olive oil in a skillet over medium heat for 3 minutes. Add garlic and chickpeas, spices, salt and pepper to taste. continue cooking 5 minutes.
  • Stir in the maple syrup and mix well, then turn off the heat.
  • When the potatoes are ready, flip them over and slit the center of each with a knife and scoop filling over each one.
  • Garnish with cilantro and scallions and drizzle with smokey yogurt sauce.
  • To make the sauce, mix together yogurt, paprika, 2 tablespoons of water and pinch of salt
veggie skillet

Mexi-Veggie Skillet Meal

This easy veggie skillet meal combines the flavors of Mexican cuisine with colorful veggies and corn chips for my ultimate warm comfort meal.

In this Mexi-veggie skillet meal you can use your favorite veggies, just be sure to add a variety of colors. Each color packs specific phytonutrients that bring different health supporting qualities to the meal.

The veggies are sauteed lightly, then add in salsa and broth and then stir in corn chips until they soak up the broth. This turns into a comforting casserole-like dish. Give it a try and let me know how you like it.

Mexi-Veggie Skillet

Mexican flavors envelope colorful veggies and corn chips for the ultimate comfort meal.
Prep Time10 minutes
Cook Time20 minutes
Course: Main Course
Cuisine: Mexican
Servings: 4
Author: Chef Kim


  • 1 cup red onion, chopped
  • 4 cups mixed veggies, chopped peppers, zucchini, corn, carrots, broccoli, green chilis
  • 1 can black beans, rinsed & drained
  • 1 cup salsa
  • 2 cups vegetable broth
  • 6 cups corn chips


  • pickles onions
  • cilantro
  • avocado slices or guacamole


  • In a large skillet, sauté the onion in 1 tablespoon of olive oil until softened.
  • Add the assorted vegetables and cook over medium heat for ten minutes, until they start to soften.
  • Add the salsa, beans and broth and bring to a simmer.
  • Stir in the chips and let them soak up the broth.
  • Serve along with desired toppings.
eggplant salad

Grilled Eggplant Salad

Eggplants, you love ’em or hate ’em. I hope you at least try them in this grilled salad. Eggplants grill up tender and tasty. Then stuff them with a light quinoa salad that satisfies and fills you up. Perfect for when the eggplants are ready to be picked from the garden or they are at every stand at the farmers market.

If the eggplants you find are too big to serve two when cut in half, you can cut the eggplant crosswise into thick slices and serve the quinoa salad on the side instead of stuffing them.

Grilled Eggplant Salad

Grilled eggplant stuffed with a tasty quinoa salad.
Prep Time20 minutes
Cook Time15 minutes
Course: Main Course
Keyword: Eggplant, quinoa, walnuts
Servings: 4
Author: Chef Kim


  • 2 medium sized eggplants
  • 3/4 cup quinoa
  • 1 1/2 cup water
  • 4 Tbs olive oil, divided
  • 1/4 cup lemon juice
  • 1/2 tsp Dijon mustard
  • 1 clove garlic
  • 1/2 cup parsley, chopped
  • 1/4 cup red onion, diced
  • 1/2 tsp sea salt


  • Combine the quinoa and water in a small pot and bring to a boil. Turn heat to low and cook ten minutes, covered. Remove from healt and let sit for 5 minutes.
  • Cut the eggplants in half through the stem, brush 2 tablespoons of oil onto the cut sides and sprinkle with 1/4 teaspoon of salt and pepper.
  • Grill for 10 minutes, cut side down until a little charred and tender, flip and grill for another 5 minutes. Let cool for 5 minutes.
  • Scoop out some of the eggplant from each half, leaving about a half inch wall. Chop the flesh and add it to a bowl along with the quinoa, onion, walnuts and parsley.
  • Stir together the lemon juice, 2 tablespoon of olive oil, Dijon and 2 tablespoons of water, pressed or minced garlic, salt and pepper. Pour over quinoa and toss well.
  • Fill the eggplants with the quinoa mixture and serve.


This dish is lovely served with fresh tomatoes and onion drizzled with oil and balsamic vinegar.
zucchini noodle salad

Mediterranean Zucchini Noodle Salad

This zucchini noodle salad is the perfect dish to take to that family gathering or end of summer picnic. When zucchini is in season you usually have a lot of it if you have your own garden. If not, it’s at the farmers market or people are trying to give it away. Spiralizing the zucchini and making this salad is a great use. Also think about freezing zucchini for later use. You can spiral cut extra zucchini and freeze in bags and when you’re ready to use it, sauté it with other veggies or throw it into soups or make zucchini bread.

The Mediterranean flavors in this salad pop and are just so yummy. The Kalamata olives bring in healthy fat and a salty component, while the artichokes are creamy and exotic but very cleansing for the body. The chickpeas add fiber and protein, while the tomatoes add in antioxidants and all the ingredients combined help build and support the microbiome.

I hope you give it a try and then write me back and tell me how you liked it.

Mediterranean Zucchini Noodle salad

Flavorful and full of health boosting ingredients, perfect for a family gathering or picnic.
Prep Time30 minutes
Course: Main Course, Salad
Cuisine: Mediterranean
Keyword: artichokes, chickpea, kalamata olives, tomato, zucchini
Servings: 6
Author: Chef Kim


  • Spiral slicer or julienne mandolin


  • 2-3 zucchini
  • 1 can artichoke hearts, quartered
  • 1 cup Kalamata olives
  • 1 can chickpeas
  • 1 pint cherry tomatoes, halved
  • 1/2 red onion, sliced thin


  • 2 Tbs tahini (sesame butter)
  • 2 cloves garlic
  • 1/2 tsp onion powder
  • 1/4 cup lemon juice
  • 1 tsp coconut aminos
  • 1/4 cup water, plus more if needed
  • 1/8 tsp sea salt & black pepper



  • Combine everything for the dressing in a bowl and whisk until smooth or use a small blender to blend it together.


  • Use a spiralizer, julienne mandolin or peeler and make noodles out of the zucchini. Place in a large bowl.
  • Cut tomatoes and olives in half and add to the bowl. Slice the onion and add it along with drained and rinsed chickpeas and artichokes.
  • Toss with the dressing and serve.
    Store chilled and covered for up to 5 days.
chickpea salad

Chickpea Apple Salad

This Chickpea Apple Salad is a great plant-based protein and carbohydrate combination. Chickpeas in particular are a good source of vitamin B6 and that’s important for immune system, cellular formation, metabolism and brain function.Try it over mixed greens, on your favorite gluten free bread topped with an avocado, tomato and sprouts or stuff it all in a pita.

You can play with the spices by eliminating the dill and adding curry or turmeric powder and leaving the pickle out if you prefer. Quick pickled onions would be a great addition as well. Enjoy the flavors as you support your immune system and brain function- we could all use support with those!


Chickpea-apple Salad

This refreshing salad is a perfect sandwich filling or great over mixed greens.
Prep Time30 minutes
Course: Salad
Cuisine: American
Keyword: chickpea, dairy free, gluten free,
Servings: 4
Author: Chef Kim


  • 1 15-ounce can chickpeas, drained and rinsed
  • 1 stalk celery finely chopped (¼ cup)
  • ½ cup apple diced
  • 1 Tbsp red onion minced
  • 1 small dill pickle (I like Bubbies brand) finely chopped
  • 2 tsp dill weed
  • ½ cup Everyday Lemon Tahini Dressing see below OR Vegan mayonnaise

Everyday Lemon Tahini Dressing

  • 1/4 cup warm water, plus more if desired
  • 1/4 cup tahini
  • 1 ½ Tbsp Dijon mustard
  • 1 clove garlic finely minced or grated
  • 2 Tbsp freshly squeezed lemon juice
  • 1 tsp maple syrup
  • ¼ tsp salt
  • 1/8 tsp freshly ground black pepper


To make the dressing:

  • Combine all the dressing ingredients in a bowl and whisk until evenly blended. If the dressing is thicker than you’d like, whisk in water by the tablespoonful to achieve the desired consistency. (Stored in an airtight container in the refrigerator, the dressing will keep for 1 week. Freeze for longer storage)

To make the chickpea salad:

  • Put the chickpeas into a large bowl and use a potato masher or a fork to mash them partially, leaving about half of the chickpeas whole.
  • Add the celery, apple, onion, pickle, dill, ½ cup of dressing and mix well. Season with pepper, then taste and adjust the seasonings. Add more dressing if desired.
  • Serve over mixed greens or spread over gluten free bread and top with tomato, avocado and sprouts.