Health Ministries


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Healthy Plant-Based Recipes


 Millet Oat Waffles

4 Cups Water (more water as needed)

3 Cups Rolled Oats

1/2 Cup Millet

1/2 Cup Shredded Coconut

1/2 Cup Sunflower Seeds

1/4 Cup Sesame Seeds

1 Tsp Salt

6-8 dates

1/2 Apple (optional)

Blend in Vitamix blender until smooth and pourable. Use non-stick waffle iron. cook 9-10 minutes. Batter will thicken while sitting. Add more water to keep the mixture thin and pourable.


  • 1 cup oat flour
  • 2/3 cup coconut milk (canned)
  • any plant milk as needed to keep batter the right consistency 
  • ½ to 1 ripe banana 
  • 1/4 tsp salt or more to taste



  • Place whole oats into blender and blend until they are made into flour. Then add other ingredients and blend until smooth batter forms.

  • Heat skillet or non-stick griddle. Spoon some of the batter into the hot skillet and cook the pancake on low to medium from both sides until golden brown.

  • Add more plant milk (soy, almond) as needed to keep batter the right consistency 

  • Serve with fruit and maple syrup,


Scambled Tofu

1 block firm tofu

1 tsp grated garlic

1dspn Celtic salt (to taste)

1 1/2 tsp turmeric

1 tsp Italian herbs

1 Tbs nutritional yeast (optional)

1/2 cup chopped parsley for garnish

2 tbsp water if needed

2 tbsp olive oil

Crumble tofu and add the rest of the ingredients, cook over medium heat for 10 min. Serve with toast and avocado.

Avocado Toast and Quick Red Lentils

1 cup Red Lentils

3 cups water

1 tsp Celtic Salt (to taste)

1 tsp turmeric

2 tsp Italian Herbs

4 tbsp Olive Oil

Rinse lentils under running water until water runs clear, add to pot. Cover in water (3 cups water to 1 cup lentils), add salt, turmeric, Italian herbs. Bring to boil, simmer on low heat for about 20 minutes until lentils are creamy then add 2 tbs olive oil to the lentils. Serve on whole grain sourdough toast drizzled with olive oil and a half of a sliced Avocado on top. Makes a hearty breakfast or supper.


Pineapple Cashew Waffle & pancake Sauce

1 can pineapple

½ cup cashew nuts

Blend until smooth, serve on waffles or pancakes


Mixed Berry Waffle & pancake Topping

 4 cups frozen berries

2 Tbs arrow root powder

1 tsp lemon juice

2 Tbs maple syrup or apple juice if needed

Dissolve arrow root powder in water until no clumps remain. Place berries in pot with all ingredients. Heat until berries simmer in their juices. Add maple syrup for sweetener if needed.



Chia Seed Pudding

½ Cup Chia Seeds

1 Quart Jar

2 Tbs Maple Syrup

Fill jar with Organic Soy Milk

Pour chia seeds into quart jar, add maple syrup and fill remainder of jar with soymilk. Quickly stir to avoid clumping. Must stir again (use fork) in a half hour or so.  Place in fridge overnight or until its jelly like consistency. Serve with nuts and berries or as a waffle and pancake topping.


Vegan Butter!

1/3 cup unsweetened soy milk

1 teaspoon lemon juice

1 1/4 cup melted coconut oil 

1/2 teaspoon salt

3/4 cup light avocado oil

1/4 cup aquafaba (liquid from canned chickpeas cold from fridge)


First, mix together the soy milk and the lemon juice until soymilk begins to curdle. (1-2 minutes). Then place all ingredients in a blender and blend on high for 2-3 minutes until completely smooth and creamy. Place the blender in the refrigerator with all ingredients until they are cooled and starting to solidify. Then in the same blender, blend all ingredients again until they form whipped butter, scraping down sides repeatedly until the butter is white and whipped. Then place whipped butter into silicone butter molds and place back into the refrigerator to harden for use. 

*note: the whipped consistency of the butter depends on the cooled temperature of the ingredients. If when whipping, the butter becomes too melted again, place it back into the refrigerator to cool, then try to whip it a second time.


 Hot Amaranth Porridge
  • 1 cup amaranth

  • 3 cups water

  • ¼ cup milk, almond milk or rice milk (more to taste)

  • 2 teaspoons maple syrup or honey

  • Top with berries, seeds and nuts

Combine the amaranth and water in a small saucepan, and bring to a boil. Reduce the heat to low, cover and simmer 30 minutes. Stir every once in a while, as the amaranth may stick to the bottom of the pan.

Stir in the milk, syrup, and a pinch of salt. Stir vigorously until the porridge is creamy. Remove from the heat and serve.



 Easy Breakfast Potatoes

wash potatoes, do not peel

cut into small cubes

place on cookie sheet

sprinkle with olive oil, salt and Italian seasoning

Bake at 375 degrees for 30-35 min until golden brown. 

Toss during cooking to evenly cook if so desired.


 Pero or Roma 

Caffeine Free Products

12 oz Hot Soy Milk

1 Tbs Roma or Pero

1 tsp Honey or Maple Syrup

Blend until frothy

Makes one serving


Home Made Almond Milk

1 Cup Almonds Soaked

4 cups water

1 pinch of sea salt

2 whole dates

Soak almonds for 4 hours or overnight in glass jar or bowl. Rinse well and place in high-speed blender with water, salt and dates. Blend on high until mixture is liquid and frothy. Place a milk strainer bag in a bowl and pour mixture through strainer. Twist bag until all liquid is in the bowl. Pour into a glass container and enjoy.



Cashew Milk 


  • 1 cup raw cashews

  • 4 cups water, divided*

  • 1 to 2 tablespoons maple syrup or honey or agave nectar

  • Dash of sea salt

  • Pinch of cinnamon (optional)

  • Soak the cashews in water at least 4 hours, or overnight in the refrigerator (optional). Drain the cashews and rinse until the water runs clear. Add the cashews and two cups water to a blender. Start on a low setting and increase the speed until the cashews are totally pulverized. This could take 2 minutes in a high-powered blender or longer in a regular blender.

  • Blend in 2 cups more water*, your sweetener of choice, sea salt, vanilla extract (non-alcoholic) optional, and cinnamon (optional). If your blender can’t totally break down the cashews, strain the milk through a fine mesh strainer or cheese cloth. Store the milk in a covered container in the refrigerator. It should keep for 3 to 4 days

Cashew milk is full of redeeming nutrients, like magnesium, phosphorus, iron, potassium and zinc. The fat in cashews is mostly unsaturated and they are a good source of protein.



Strawberry Banana

1 cup strawberries

1 banana

3-4 dates

Cover with plant milk and blend

 Pumpkin Seed Protein Smoothie

2 Tbs pumpkin seeds

1 tablespoon ground flaxseeds

½ cup frozen berries

½ apple

2 Tbs shredded coconut

2 tbs carob powder optional

½ to ¾ cup water


Easy, Healthful Borscht


  • 3 chopped beets & their tops
  • 1 cup cubed carrot
  • 1 cup chopped or shredded cabbage
  • 1 large potato cubed
  • 1 chopped onion
  • 4-5 cloves garlic, minced
  • ¼ cup finely chopped dill
  • Juice of half a lemon
  • 2 bay leaves (optional)
  • 1 tbsp tomato paste
  • 5 cups vegetable stock or water
  • 1 tbsp olive oil
  • Salt to taste
  • Vegan sour cream for toping


Heat oil in a pot. Add onion and garlic. Cook until the onion starts turning brown.

Add beets & tops, carrot, cabbage and potatoes. Mix and cook for around 7-8 minutes. Keep stirring occasionally.

Next, add tomato paste, salt and bay leaves. Sauté for about a minute and then add vegetable stock or water. Cook covered for around 45 minutes to an hour or until all vegetables are tender.

Switch off stove. Add lemon juice and dill. Mix.

Serve borscht with a dollop of vegan sour cream on top. Enjoy!



1/2 C hot water
2 TBSP unbleached flour
3/4 C cashews
1/4 C pimentos
3 1/3 TBSP sesame seeds
1/3 C Brewer's yeast flakes (optional)
1 tsp salt
1 TBSP lemon juice
2 tsp onion powder
1/8 tsp garlic powder

  1. BLEND all but lemon juice.
  2. BRING to boil while stirring constantly.
  3. BOIL for 2-3 minutes.
  4. REMOVE from heat and ADD lemon juice.


Cashew Lime "Cheese" sauce (great for taco salad topping)
  • 3/4 cup raw cashews
  • 1/2 cup fresh cilantro leaves
  • 1 large garlic clove
  • 2 tbsp nutritional yeast (optional)
  • 1/2 cup water, or as needed
  • 3 tablespoons fresh lime juice
  • 1/2 teaspoon fine Celtic or Himalayan salt

Add all of the cashew cream ingredients into a high-speed blender. Blend on high until a super smooth sauce forms. If using a Vitamix, use the tamper to get things moving. If your blender is having a hard time blending, you can add a splash more water to help things along.


Power Bowl with Millet Noodles and Best Thai Sauce Ever!

This is a very flexible recipe depending on the ingredients on hand and the number of people you want to feed. Make a double batch of the sauce and keep on hand for daily Thai inspired lunch bowls.

Add all ingredients to a bowl and add desired amount of dressing.

-Bed Of Greens

-Millet/Quinoa Noodles


-Red Cabbage




-Bell Pepper

-Green Onions

-Sesame Seeds, Pumpkin Seeds


Other Suggestions: Rice, Any kind of Beans, Sweet Potato, Microgreens


The BEST-EVER Thai Sauce!


-6 thin slices of ginger- (No need to peel)
-2-3 cloves garlic
-1/2 cup fresh orange juice (roughly 1 large orange)
-1/3 cup lime juice ( 2 limes)
-1/4 cup Gluten-free Braggs Liquid Amino Acids
-1/3 cup honey
-1/3 cup toasted sesame oil
-1/2 cup unsweetened almond butter (sub in part peanut butter if desired)
-1 teaspoon salt
optional: 1/4 teaspoons cayenne pepper


Place all ingredients in a blender – ginger, garlic, orange juice, lime juice, soy sauce, maple, sesame oil, and almond butter, salt and blend until smooth. Taste. Adjust sweetness, salt and cayenne to your liking.


 Chickpea Salad (sandwich spread)


-1 15-ounce can chickpeas

-2 tbsp tahini

-2 tbsp Vege-naise

-1/2-1 tsp Vege-Sal

-1/4 cup diced onion

-1/4 cup diced Celery


Chop ingredients by hand or add all ingredients to a food processor and pulse until desired consistency. Chopped but not pureed. Serve as a side dish or sandwich topping.


For the sandwich: 

-Whole grain bread or pita

-Green Leaf Lettuce

-Red Onion




The Best Plant-Based Lasagna


For the Lasagna

  • 1 package brown rice lasagna noodles (no-boil option available)
  • 2 Jars of Marinara sauce, or homemade marinara recipe (more if needed)
  • 1 cup red lentils (cooked)
  • 2 cups cashew cream (recipe follows)
  • Tofu spinach ricotta (recipe follows)
  • 2 cups additional spinach (optional)


Tofu Spinach Ricotta

  • 1 package (16 ounce) firm tofu, patted dry with paper towels
  • 2 fresh cups fresh baby spinach
  • 1/2 cup nutritional yeast
  •  Juice of 1/2 fresh lemon
  • 1 teaspoon salt
  • 1 teaspoon dried basil (or ¼ cup fresh basil)


Savory Cashew Cream Sauce

  • 2 cups raw cashews
  • 1 cup water
  • 2 heaping tablespoons nutritional yeast
  • 1 teaspoon salt
  • ½ juiced lemon
  • 1 teaspoon oregano
  • 2-3 cloves of garlic



  1. First, cook your red lentils. Add 1 cup dried red lentils and 3 cups of water to a medium pot. Bring to a boil, and then simmer for about 20 minutes. Drain the lentils in a fine strainer, and then add to a large bowl. Add both jars of marinara to the bowl with the lentils and mix to combine. Set aside. (Or layer over marinara when assembling).
  2. Preheat the oven to 350 degrees.
  3. Make the Cashew-Tofu Ricotta: Add the cashews to a food processor and process until fine and crumbly. Then add the tofu in chunks, spinach, nutritional yeast, lemon juice, salt, basil, oregano and garlic to the food processor. Pulse until well combined and almost smooth.
  4. Make Savory Cashew Cream Sauce. Add all ingredients to a food processor and blend until smooth.
  5. Assembling the lasagna: Add about 1 cup of marinara sauce mixed with cooked lentils to the bottom of a large 9 x 13-inch casserole dish or lasagna pan. Spread it around evenly. Next add 4-5 lasagna noodles (uncooked). Spread half of the Cashew-Tofu Ricotta on top of the noodles. Top with half of the fresh chopped spinach if desired. Drizzle ¼ cup cashew cream sauce. Add about 1 cup of the marinara sauce over the spinach, then place 4-5 lasagna noodles on top. Spread the rest of the Ricotta over the noodles, then the rest of the spinach. ¼ cup cashew cream.  Place 4-5 more noodles on top of the spinach, and then pour the rest of the sauce over the top, evenly. 
  6. Drizzle final layer of cashew cream and top with several dollops of tofu spinach ricotta.
  7. Bake for 1 hour. Let cool at least 15 minutes before cutting and serving.


Recipe from Rainbow Plant Life (online) removed black pepper and white flour products


Show Stopper Layered Beet Salad with Lemon Dressing


  • Spring mix lettuce (baby kale, arugula, spinach etc.)
  • 6-8 beets roasted (recipe to follow)
  • 2 small cans of mandarin oranges
  • 1 cup of chopped glazed nuts (pecans, walnuts, pepitas or a combination. (Recipe to follow)
  • ½ sliced and quartered red onion

Roasted Beets: cut tops and bottoms off of the beets. Peel with carrot peeler. Cut into cubes. Put into casserole dish, drizzle with olive oil and add a ½ tsp Himalayan salt to taste. Toss and cover with tin-foil.  Place into 375-degree oven for 30 minutes or until tender. Cool before adding to salad.

Glazed nuts: Chop a cup of raw nuts (walnuts, pecans, pepitas) or a combination. Add to a sauce pan and drizzle with honey. Heat and sauté, constantly tossing, until you can smell the nut. Remove from heat and place on parchment paper. When cooled they will be brittle.


Depending on the number of people you are serving, on a large platter layer Spring mix, then place a layer of roasted beets, then sprinkled layer of mandarin oranges, then a layer of slivered red onion an finally, a layer of honey glazed nuts. Pour dressing over and serve. (You may toss the greens first, but do not toss after assembling).


“Go-To” Lemon Dressing


-Juice of 1 whole lemon

-1/3 cup good olive oil

-3 Tbs maple syrup

-pinch of Himalayan salt


Make in a pint jar, shake all ingredients together. Or whisk together in a bowl.


Optional: Garlic clove, cayenne pepper


 Lentil Bolognese


This Lentil Bolognese is hearty, meaty, and 100% wholesome, and it’s made with pantry staples!


Serving size:6


  • 1 large onion, diced
  • 4 garlic cloves, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme (or use more oregano)
  • 1 ½ teaspoons kosher salt, plus more to taste
  • 1 small can of tomato paste
  • 3 cups vegetable broth
  • 1 cup red lentils, rinsed
  • ¼ cup walnuts (or pecans), crushed finely
  • 1 15-ounce can crush tomatoes or whole peeled tomatoes, crushed by hand
  • 1 tablespoon coconut sugar or maple syrup
  • 1 ½ tablespoons olive oil
  • Flat-leaf Italian parsley or fresh basil, chopped or slivered for garnish (optional)
  • 12-16 ounces brown rice pasta (or you can use pasta made from quinoa, millet or chickpeas as well)


  • Prep all ingredients (i.e., rinse lentils, chop the onions and garlic, chop the walnuts, etc.)
  • Heat a 12-inch-deep sauté pan or Dutch oven on medium-high heat. Add the onions and season with a pinch of salt. Stir occasionally and cook the onions until light brown, about 5 minutes. Add a few spoons of water to deglaze the pan, and stir. Continue cooking the onions, adding more water every few minutes and stirring frequently to prevent burning, until the onions are softened and golden brown, 9-10 minutes.
  • Add the garlic, thyme, oregano, and 1 1/2 teaspoons kosher salt to taste. Stir frequently and cook for 60-90 seconds.
  • Stir in the tomato paste and cook for 2-3 minutes to caramelize, stirring very frequently, until it is darker red in color.
  • Pour in the broth to deglaze the pan, stirring any browned bits on the bottom of the pot and stirring the broth into the tomato paste to combine. Add the lentils and walnuts, and stir to incorporate. Heat until the mixture comes to a boil, then reduce the heat to medium-low to maintain a rapid simmer for 20 minutes, stirring occasionally.
  • Add the crushed tomatoes and simmer for another 15-20 minutes, or until the lentils are tender but still al dente, stirring occasionally to prevent burning and sticking.

If using crushed tomatoes, you may need to add a little water or lower the heat as needed to prevent burning.

I prefer to cook for 20 minutes for a more developed flavor.

  • Meanwhile, bring a large pot of water to a boil and salt generously. Add the pasta and cook until just al dente. Reserve a ladle or so of pasta water (may not need it). Drain the pasta but do not rinse it.
  • Taste the Bolognese for seasonings, adding more salt to taste. Finish with coconut sugar or maple syrup and stir to combine.
  • Add the hot cooked pasta to the Bolognese and toss until well coated in the sauce, adding a bit of pasta water as needed to ensure the sauce coats the noodles. Garnish with chopped parsley or basil, if using.

Note: If you're not serving all of the Bolognese at this time, transfer the amount of Bolognese sauce you'd like to eat to the pasta pot. Add the hot cooked pasta, turn the heat to medium, and toss to coat. Store the leftover Bolognese sauce separately in the fridge.



Basil Pesto and Sundried Tomatoes Over Garbanzo Bean Pasta

  • 2 cups fresh basil leaves
  • 1/4 cup pine nuts
  • 2 tablespoons lemon juice
  • 4 garlic cloves (more or less to taste)
  • 1/2 teaspoon sea salt or to taste
  • 1/4 cup good extra-virgin olive oil (more or less for right consistency)
  • 1 small jar of sun-dried tomatoes


  1. In a food processor, add all ingredients accept olive oil and sundried tomatoes.
  2. While processer is running, drizzle olive oil in slowly until combined.
  3. add olive oil-packed sun-dried tomatoes. Briefly pulse to combine. Taste and adjust, for a smoother pesto, add more olive oil.

Have garbanzo fusilli pasta ready. Place pasta into a sauté pan, pour the pesto mixture over the pasta toss on low to medium heat until combined and heated through. For garnish, add basil leaves and pine nuts.


E-Z Roasted Veggies


A Quick and easy way to prepare vegetables for a large group.  Asparagus, Brussel Sprouts, Green Beans or as you choose. These easy tasty veggies will compliment most large gathering meals.

  • 1 pound (plus or minus) Brussels sprouts, Asparagus, green beans for a variety
  • Extra-virgin olive oilfor drizzling
  • Sea salt to taste



Rinse vegetables of your choice, place on cookie sheet whole or cut into smaller pieces (I usually cut Brussel sprouts in half).  Drizzle with olive oil and salt to taste. Then toss. Place in oven at 420 for about 20 minutes or until al dente done. Asparagus and green beans may only take about 15 minutes whereas brussels sprouts will take 20-25 minutes.



Healthy Pasta Alternatives (#NO refined flour!)


Zoodles: use spiralizer to create long strands out of zucchini or yellow squash, even sweet potato!  Add uncooked to a warm pasta sauce and serve. 


Spaghetti Squash: Cut squash in half and discard seeds and hairs. Drizzle with olive oil and salt. Place face down on cookie sheet and bake at 400 degrees for 40-45 min until the flesh is fork-tender and completely cooked through. Let rest for at least 15 minutes or until it's cool enough to handle. Using a fork, start at one end and scrape the "noodles" out lengthwise. Toss with any sauce (marinara or pesto are delicious!) or just a dash of extra virgin olive oil and salt and pepper


Chickpea Noodles: Noodles made with chickpea flower. Bonza brand can be purchased at Costco or at most natural grocers.


Brown Rice Noodles: Our favorite pasta alternative! Available in all shapes at natural grocery stores.


Zucchini Lasagna Noodles: Instead of pasta lasagna noodles, try thinly sliced zucchini “noodles”. If you find that they are too juicy, you can slice them up and bake them ahead to dehydrate before using in the lasagna.



Creamy Pasta Sauce



  • ½ cup raw cashews
  • 8 fluid oz tofu
  • 1½ cup water
  • 1 tbsp lemon juice
  • ½ - 1 tsp garlic powder
  • 2 tsp salt
  • 1 tsp basil
  • 1 tsp Italian seasoning
  • ½ cup soy milk

In blender, combine cashews and water, blend till smooth. Add remaining ingredients and blend well. Adjust seasonings as to your liking. Add water or soy milk as needed until desired thickness is reached (Sauce will thicken as it cooks). Cook in saucepan on medium heat till bubbly. Toss with whole grain pasta or pasta alternative and serve.



Optional toppings: Sundried tomatoes, pine nuts, fresh basil


Fast and Easy Home-made Marinara


2 28 ounce can or crushed or diced tomatoes

3 Tbs Oregano

½ tsp red pepper flakes

1 tsp onion powder

1 tsp garlic powder

2 tsp thyme

1 Tbs dried basil

2 Tbs maple syrup


Place all ingredients in a blender. Blend until smooth.  Add to a pot and simmer for 20-30 minutes.  Add to any pasta alternative or lasagna recipe



Easy Cauliflower Mashed Potatoes


Cauliflower gives mashed potatoes a boost of nutritional value, but don’t peel the potatoes! That’s where the vitamins are!


  • 4 large russet potatoes chopped with skin
  • 1 head cauliflower chopped
  • 3 cups water (or enough water to steam the pot full of potatoes)
  • 1/2 cup coconut milk or cream
  • 1/2 cup soy milk
  • 1 teaspoon salt
  • 3 Tbs vegan butter optional
  1. Bring a large pot of water to a boil.
  2. Add chopped potatoes and cauliflower and cook until both are fully cooked (about 15 minutes). 
  3. When cauliflower and potatoes are cooked, drain and add them back to pot. Add the rest of the ingredients to pot and use a hand mixer or Immersion blender to combine until creamy.


Haystacks! (Taco Salad)


Rice and beans make a perfect protein and are inexpensive and easy to make for a large group!  Place all ingredients in a buffet line and let everyone create their own “haystack” So fun, nutritious, and beautiful to display. 


Pinto Beans soaked overnight, drained, and cooked with onion

Brown rice cooked (depending on size of the gathering, make enough for everyone! 2-1 water to rice ratio)

Shredded Lettuce

Diced tomatoes

Chopped green onion

Diced Avocado


Chopped cilantro

Chopped cucumber


Savory cashew/lime cream sauce (see recipe)

Vegan sour cream or “ranch style dressing” (see recipe)



Cilantro/Lime Crema


1 cup cashews

½- ¾ cup fresh cilantro

1 juiced lime

1 tbsp nutritional yeast

1 clove garlic

½ c water (for desired consistency)

Salt to taste


Add all ingredients to a blender of food processor and blend until smooth. Goes well with “Mexican” style dishes.


Ranch-style Dressing


  • ¼ c raw cashews
  • ½ lb. tofu
  • 2/3 c water
  • 1 T lemon juice
  • ½ t garlic powder
  • 1 t salt
  • 1 t basil
  • 2 t parsley
  • 2 t onion powder
  • 1 T honey

Blend all ingredients until smooth. Add water as needed for blending or until desired consistency is reached. This makes a great veggie dip if less water is used so that it stays thick.



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