Recipes from Candy's Kitchen
I have people ask me often if I can write a cook book.
That flatters me and makes me smile. I love flavor and love the challenge of fooling people with a healthier plant base/vegan option full of flavor and always delicious!
I am a little bit of a food pantry hoarder, I always have plenty of staples.
Here are some of my simple Plant Based and vegan recipes from my kitchen made with affordable ingredients from my pantry that are nutritious and simple to make.
I will add new recipes often and also give some quick read easy tips, recommendations and some links for those who want to learn more.
Enjoy and please let me know your thoughts and love the challenge to make your favorite dishes a little bit more healthier.
Legumes Recipes
Legumes are part of the Fabaceae (or Leguminosae) family and include plants like beans, lentils, peas, and peanuts.
There are an estimated 40,000 varieties of beans in the world.
Marinated
Gigante Bean Salad
Beans make great and easy salads especially in the summertime! Full of plant based goodness!
Ingredients:
-
1/2 pound of Gigante Beans (other large beans work great too!) soaked over night drained and stove top simmer for one hour until cooked - not mushy.
-
1/4 cup in infused herb olive oil
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1/4 cup of lemon juice
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1/4 cup chopped sun dried tomatoes
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1/4 cup of fresh parsley or 1 tablespoon of dry parsley
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1 - 2 chopped garlic cloves (based on your liking)
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Salt & Pepper to taste.
-
pinch of ground rosemary ( an herb to add to all dishes)
-
Dry pepper seeds (optional)
Step 1
Prepare beans by soaking in water overnight in water about 2 - 3 inches higher than beans
Next day - rinse and put beans in a pot with water - add a bay leaf (always add to cooking water), clove of garlic and a pinch of salt and pepper,
bring to boil then simmer for 1 hour - do not cook until mushy.
Step 2
Drain and cool beans.
Step 3
Combine all ingredients in a bowl , mix well and chill for at least one hour, stir again and serve
Serve as a side, on top of greens.
Gigante beans, also known as giant beans, are a staple in Mediterranean cuisine. These large, creamy legumes are not only delicious but also packed with nutrients.
High in protein, these beans are an excellent source of plant-based protein. This makes them a great option for vegetarians and vegans.
They are rich in dietary fiber. Fiber helps with digestion and can keep you feeling full longer, aiding in weight management.
Contain essential vitamins and minerals. They are particularly high in iron, magnesium, and potassium, which are crucial for various bodily functions.
Low in fat, these beans are a heart-healthy choice. They can help lower cholesterol levels and reduce the risk of heart disease."
Easy Savory Protein Packed snack or serve as bread for any meal!
Ingredients:
-
1 cup of red lentils rinsed in cold water
-
2 cups of water
-
pinch of salt or to taste
-
pinch of pepper or to taste
-
1 teaspoon cumin
-
2 tablespoon of Nutritional Yeast
Step 1
Soak lentils in water overnight or for at least 8 hours
Step 2
In a blender combine lentils with water and other ingredients, blend until smooth, add a little more water to make a thinner pancake
- give a taste and add more herbs as desired
Step 3
Pre-heat griddle - pour lentil batter to desired size and shape, flip when ends look dry.
Store in the refrigerator can be reheated in the microwave or air fryer.
I love eating these as a snack throughout a busy day, It goes great with grilled veggies, soups, salads, rice dishes and just about everything!
Red lentils offer a variety of health benefits due to their rich nutritional profile.
They are a great source of fiber, protein, and essential nutrients like iron, folate, and potassium, contributing to heart health,
weight management, and overall well-being.
Red Lentil Cakes
Tempeh Chili
Cook with pantry items for easy Tempeh Chil
Ingredients:
-
1 Pack of Tempeh - crumbled
-
1 small onion diced
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1 clove of garlic dices
-
1 small green pepper or poblano pepper (preferred)
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2 small or one large tomato choppedove1 can of baked beans
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1/2 pack of Taco or Chili seasoning pack
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handful of assorted fresh herbs
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1 tablespoon of lime juice
-
Brown Rice - cooked according to directions
-
-
Step 1
In a Pan or skillet add a couple tablespoons of water or some olive oil, saute onions until translucent, add garlic, pepper and crumbled tempeh cook for about 5 mins
add water to prevent sticking add seasonings, lime juice and baked beans, more water as needed simmer for about 10 to 15 mins taste and add any additional seasonings like
salt, pepper and cumin.
Step 2
Serve over seasoned brown rice - before cooking rice add a good shake of no salt seasoning - I love Costco's Brand and add it to many dishes for great taste!
WHAT IS TEMPEH - Tempeh is a traditional Indonesian food made from fermented soybeans, formed into a cake-like patty. It's a good source of plant-based protein and i
s often used as a meat substitute. Found in most grocery stores. Streaming is recommended when marinating or if baking or grilling to help remove bitterness. It offers
numerous health benefits. It's a complete protein source, rich in prebiotics, and provides essential vitamins and minerals like calcium, magnesium, and riboflavin.
Fermentation also makes it easier to digest than other soy products and may even offer probiotic benefits for gut health.
Both hot and cold potatoes offer nutritional value, the resistant starch in cold potatoes provides additional benefits for gut health and blood sugar management, making them a potentially healthier choice.
(Cook your potatoes, serve cold or cool then reheat - for same benefits)
Herb Vinegar instead of Oils!
Use in salads, marinades, soups, veggies,
just about everything!
Herbal vinegars offer a range of health benefits due to the properties of both the vinegar and the herbs used. They can aid digestion, potentially lower cholesterol and blood pressure, and act as a source of antioxidants. They are also used for skin and immune support. The specific benefits can vary depending on the herbs infused.
You can make your own with ingredients you have in your pantry!
Here is a link for some great ideas and recipes!
Click here for "Shane & Simple" infused vinegar recipes.
Savory Recipes
Herbs can contribute to improved heart health, reduced inflammation, and even help in preventing certain cancers.
Herbs can also be a valuable source of vitamins and minerals, similar to green leafy vegetables.
Stuffed Baked Tomatoes
Ingredients:
-
4 medium size tomatoes
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1 cup of cooked brown brown rice (1/2 cup dry plus 1 cup water, pinch of salt, pepper and bay leaf)
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1/2 cup of seasoned bread crumbs or Cauliflower crumbs
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1/2 of small onion chopped
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1-2 cloves of garlic chopped
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Seasoned Olive Oil
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1 Teaspoon Italian Dry Seasoning (oregano, basil, rosemary, thyme)
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1/2 cup of Parmesan cheese (vegan preferred - see recipe)
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Salt & Pepper to taste
-
Dry Pepper Seeds (optional)
Step 1
Preheat the oven to 400ºF and set the rack to the middle position. With a serrated knife, cut about 1/2 inch off the top of each tomato.
Core the tomatoes. Use a paring knife to cut around the outside edge and with a spoon scoop out the pulp and seeds.
Reserve and chop the pulp to add to the stuffing.
Step 2
Prepare the stuffing. Heat a tablespoon of olive oil in a saute pan over medium high heat.
Add the onions and chopped tomato pulp and saute for about 3 minutes or until the onions start to turn golden
and any juice from the tomatoes has evaporated. Add the garlic and saute for another 30 seconds.
Add salt, pepper, Italian seasonings and optional pepper seeds stir to combine the seasonings.
Step 3
Turn off the heat and add the bread crumbs, rice, Parmesan cheese, and about 2 tablespoons of torn basil.
Stir well to combine. (taste to see if more seasoning is needed)
Stuff each tomato with one-quarter of the stuffing mixture. Place the tomatoes in a baking pan or casserole dish,
drizzle each one with a little bit of olive oil. Cover lightly with foil. Bake for 15-20 minutes or until the tomatoes are
softened and the stuffing is golden. Remove the foil for the last 5 minutes to allow the stuffing to brown and get crispy.
I served this with a whole wheat pasta salad.
Tomatoes a good source of vitamins A, C, and K, as well as potassium, and antioxidants like lycopene. These components contribute to heart health, skin health, bone strength, and may even help reduce the risk of certain cancers.
Plant Based Parmesan Cheese
Combine all ingredients in a food processor until and mix/pulse until a fine meal is achieved. Be careful not to over blend or it will become a paste. Store in the refrigerator to keep fresh. Lasts for several weeks.
Nutritional yeast offers a variety of health benefits due to its rich nutrient profile. It's a complete protein source, containing all nine essential amino acids, and is packed with B vitamins, including B12. It also provides fiber, which supports digestive health,and antioxidants that protect against cell damage.
Pasta with Mushroom Sauce
Ingredients:
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Pasta of Choice - Imported when possible
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1 tablespoon of herb olive oil
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1/2 small onion chopped
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2 cloves of garlic chopped
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8 oz assorted mushroom
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1/4 cup of red wine (optional)
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1 teaspoon of vegan Worcestershire sauce
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1 cup of oat milk
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salt and pepper to taste
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pinch powder rosemary
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pinch thyme
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1 tablespoon mushroom powder
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1/2 cup of fresh basil and oregano
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pinch of dried pepper seeds
-
plant base Parmesan cheese
Step 1
Cook imported pasta per package a dente (I used Scialatielli in this pic) Imported pasta has more protein and takes a little longer to cook
and has an amazing taste
Step 2
Heat herb olive oil medium heat, add in this order: onions until translucent, mushroom until dry, salt, pepper, mushroom rosemary & thyme,
mushroom powder, pepper seeds optional, wine (optional), Worcestershire sauce, oat milk, stir until well combined,
turn down heat and simmer for about 10 mins, add fresh basil and oregano,
more salt and pepper to taste.
Step 3
Drain cook pasta, add to pan with mushroom sauce toss to combine, finish with Parmesan cheese.
Mushrooms offer a variety of health benefits due to their rich nutritional profile, including potential cancer prevention, brain health support, and immune system boosting properties. They are a good source of vitamins, minerals, and antioxidants, and can be a beneficial addition to a balanced diet.
Quick with delicious Greek flavors.
Ingredients:
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1 Tablespoon of Herb Olive Oil
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3 Med Zucchini Spiraled
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2 large carrots Spiraled
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1/2 med onion chopped (chilling an onion can help reduce tears when cutting it)
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2 cloves of garlic chopped
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1 green pepper chopped
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2 med tomatoes chopped
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1 can of beans (I used white)
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1 jar of Artichokes chopped
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1 jar of greek olives
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1 can of Tuna (vegan or plant based)
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A few stems of fresh herbs: parsley, oregano, basil and Thyme (pinches of dry works great too)
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Powder Rosemary
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Salt & Pepper to taste
On medium heat add oil, saute onions until tender, add green pepper, cook for 2 mins, add garlic, salt, pepper, powder r
rosemary and fresh herbs stir until aromatic, add tomatoes simmer for about 2 minutes, add carrots, olives, beans, artichokes,
simmer until carrots are cooked, add tuna and zucchini, cook for another 2-3 mins until zucchini is tender. Taste add more
salt & pepper as needed, serve immediately - top with optional feta (vegan)
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Zoodles Greek Style
Artichokes offer a variety of health benefits due to their rich nutrient profile. They are packed with fiber, antioxidants, and prebiotics, which can contribute to improved digestion, heart health, and overall well-being. Additionally, they may help regulate blood sugar, support liver health, and potentially offer neuroprotective benefits
When boiling water for pasta, veggies or anything savory, for added heath benefits, add a bay leaf and clove of garlic!
Bay leaves, derived from the bay laurel tree, offer a variety of potential health benefits due to their rich content of antioxidants, anti-inflammatory compounds, and other beneficial substances. These include aiding digestion, potentially regulating blood sugar, supporting heart health, and offering antioxidant and anti-inflammatory properties.
Garlic (Allium sativum) is a widely recognized bulb vegetable known for its pungent flavor and numerous potential health benefits. It has been used in culinary and medicinal traditions for thousands of years across various cultures. Key benefits including: Heart Health, Immune support, Anti-Inflammatory, Anti-oxidant, digestive & gut health,
Potential anticancer effects, Blood sugar regulation and liver protection.
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No Chicken
Bouillon & Seasoning
add fresh herbs for more benefits!
add
Ingredients:
-
½ cup nutritional yeast
-
1/2 to 1 tablespoon fine sea salt according to taste or diet
-
¼ teaspoon onion powder
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¼ teaspoon garlic powder
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¼ teaspoon poultry seasoning
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⅛ teaspoon ground turmeric
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½ to 1 teaspoon freshly ground black pepper - Amount depends on how much you enjoy black pepper.
Instructions
Combine all ingredients in a bowl or lidded jar, and whisk to combine. If the nutritional yeast you're using contains large flakes you may
want to pulse the mixture in a blender for a more powdered texture.
Always whisk or shake before using so that the flavors are well combined.
To make broth, use approximately 2 teaspoons powder per
1 cup of hot water
Or
Put all ingredients in pot with 4 cups of water, add handful of fresh herbs: sage, rosemary, thyme, oregano, celery herb any combo works great
use instead of "poultry seasoning" - bring to light boil, lower heat to light simmer for about 15 mins.
Use for soups, cooking veggies and instead of oil when stir frying.
Nutritional yeast offers a variety of health benefits due to its rich nutrient profile. It's a complete protein source, containing all nine essential amino acids, and is packed with B vitamins, including B12.
It also provides fiber, which supports digestive health,
and antioxidants that protect against cell damage.
Weeknight Charcuterie
nothing fancy here,
busy days mean easy meals.
Grilled veggies (what ever you have in the fridge- shown is carrots, green peppers and yellow squash), a cream spreadable cheese, nice loaf of Italian or crusty bread and figs (fig and pistachio log) or any sweet jam or jelly.
Slice bread on a diagonal, spread cheese, top with veggies or spread cheese and top with figs or jam.
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Bountiful Summer Tomatoes
Marinara Sauce
Enough olive oil in a pan to saute 1/2 white onion, add 1 - 2 cloves of chopped garlic, add about 6 to 8 cups of chopped fresh tomatoes from blender or food processor, add about 1/4 of red wine, handful of chopped fresh herbs (basil, rosemary, thyme, sage, parsley etc) a pinch of pepper flakes, salt and pepper to taste, up to a tablespoon of sugar preferable date sugar. Bring to a boil then simmer 30 -40 mins.
Southern Tomato Pie
Chop about 3 cups of tomatoes and sprinkle with salt, allow to drain in the colander for about 20 mins. Add 1/2 chopped onion and 1 clove of garlic, handful of basil, and pinch of pepper. Spray non stick spray to pie plat, lay 1 pastry pie sheet (preferably with vegetable oil not lard) to bottom and fork it. In a blender, blend until mixed 1/2 cup of mayo (vegan), 8 oz of shredded cheese cheddar or mozzarella (vegan). Add tomatoes to pie, then top with cheese mixture, bake in a 350 oven until brown, 30 to 45 mins, let cool to warm before slicing.
Pomodori Con Riso
Stuff Risotto Tomatoes
and potatoes
6 large tomatoes, carefully scoop out seeds and pulp and put in bowl, turn tomatoes upside down on paper towel to drain, to the bowl add 12 tablespoon of arborio rice, handful of torn basil and parsley, teaspoon of oregano, 1 chopped clove of garlic, 2 tablespoon of olive oil (preferably herb) salt and pepper, let mixture rest for at least an hour. In the meantime, cut about 2 pounds of potatoes, rinse and season, with tablespoon of olive oil, salt, pepper and Italian seasoning, fill tomatoes with rice mixture, spread potatoes around the tomatoes, cover with aluminum foil and place in pre heated 375 oven and bake for 50 mins, remove foil and bake another 20 mins or until nice and brown.
Breakfast
Busy mornings & Sunday Morning Starts with Healthy Protein Pack Breakfasts
Sta
It
Overnight Oatmeal
Great for early mornings and warm summer mornings! So much goodness you want to eat everyday!
Ingredients:
-
1 cup of organic (preferred) oats
-
1 cup of plant base milk - I like oat milk
-
1 cup of water
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2 scoops of pea protein powder
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2 tablespoons of ground flax-seeds (rich content of omega-3 fatty acids, fiber, and lignans, known to improve digestive health, lower cholesterol, and may even help in the prevention of certain cancers)
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2 handfuls of frozen blueberries
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1 handful of chopped walnuts (packed with omega-3 fatty acids, antioxidants, and healthy fats, contributing to heart health, brain health, and potentially reducing the risk of certain cancers and chronic diseases)
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2 tablespoon of date sugar or maple syrup (more according to taste)
-
optional shake of cinnamon
Combine all ingredients in a large bowl, stir until well blended - refrigerated over night, in the morning scoop out desired amount and enjoy!
Oats are incredibly nutritious, rich in antioxidants, powerful soluble fiber, can lower cholesterol levels (eating a daily low fat diet), can improve blood sugar, very filling and may help you lose weight, help relieve constipation. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease.
Blueberries are a nutritional powerhouse, packed with vitamins, minerals, and antioxidants that offer a range of health benefits. They are particularly known for their potential to improve heart health, brain health, and digestive health, while also being low in calories and sugar.
A handful a day is recommended!
Sweet Recipes
It can be sweet without sugar!
It
Watermelon Basil Sorbet
Nothing like a cool sweet watermelon in the summer! With a few ingredients enjoy this frozen delicacy. I always take 1/2 of the watermelon and freeze it. Angel & Lulu love the rinds!
Ingredients:
-
4 cups of frozen watermelon
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3-4 Fresh Basil Leaves
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1 tablespoon of lime juice
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1/4-1/2 cup of Oat-milk (gives creaminess, adjust the right amount to blend in the blender)
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1 - 2 Tablespoon of Pure Maple Syrup (optional)
Instructions:
Place all ingredients in blender, blend until smooth.
Eat right away or put in an ice cream maker (my preference) or freezer.
Basil offers a variety of health benefits due to its rich nutrient profile,
including antioxidants, vitamins, and minerals.
Ingredients
-
3/4 cup of Olive Oil I use Seasons Butter Olive Oil -no butter in it :) (or 1 cup very soft butter)
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⅔ cup Date Sugar (or granulated sugar)
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2 teaspoons Date syrup see recipe (or honey)
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½ teaspoon vanilla extract
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2 cups Spelt Four - an ancient grain that is a species of wheat (or all-purpose flour)
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1 tablespoon finely chopped fresh rosemary (dry works too)
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1 teaspoon sea salt or kosher salt
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1-2 tablespoons organic/date or granulated sugar
Instructions
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Preheat oven to 325. Lightly grease (I use baking spray) and then line an 8 or 9-inch cake pan (round or square) or a tart pan (10 or 11 inches) with a removable bottom with parchment paper.
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Combine Olive Oil or soft butter, sugar, date syrup or honey and vanilla in a medium-large bowl. Stir until well blended and creamy.
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Add the flour, rosemary and salt. Stir just until all of the flour is incorporated. The dough will be crumbly.
-
Press the dough firmly into the prepared pan to create an even surface. Be sure there are no loose crumbs around the edges of the pan. Sprinkle with the sugar.
-
Bake for 25-45 minutes then remove from oven. (The smaller your pan is, the thicker your shortbread will be and the longer it will take to bake. My tart pan baked in 25 mins *Note-Date Sugar and Spelt flour is already brown - Check frequently towards end of baking time. You want it to be a pretty, deep golden brown.
-
Invert shortbread onto a flat plate. Place another plate on top and invert again so the sugared side is up.
-
Slide the shortbread onto a cutting board and sprinkle with a bit more sugar, if desired. Cut it into wedges (or rectangles or squares if using a square pan). Transfer pieces to a wire rack to cool completely. Store in an airtight container.
-
Garnish when serving with a bit of finely chopped fresh rosemary, optional
"A delicious dairy-free alternative to butter. We infuse our premium extra virgin olive oil with vegetal extracts to give it the rich, savory, authentic flavor of the real thing, with all the health benefits of extra virgin olive oil". Seasons Infused Savory Butter Olive Oil
Healthy Easy Rosemary Shortbread
Rosemary is a fragrant herb with a variety of potential health benefits. It's known for its antioxidant and anti-inflammatory properties, which may help boost the immune system, improve brain function, protect against oxidative stress and can be used to support digestion, potentially reduce stress, and may even offer benefits for skin and hair health.
Easy Peasy Crazy Sweet Date Syrup
Use instead of Maple Syrup or Honey
on everything!
Ingredients
-
1 Cup of dried dates
-
1 1/2 cup of hot water
Instructions:
Soak the dates in hot water for at least 30 minutes.
place in blender with 1 cup of date water
blend until smooth - add more date water until desired consistency (I use the whole 1 1/2 of date water, it will thicken. Store in refrigerator up to a week.
Maple Syrup VS Date Syrup
Date syrup is generally considered healthier than maple syrup due to its higher content of essential minerals like potassium, calcium, and magnesium, as well as antioxidants. While both are natural sweeteners, date syrup offers a more nutrient-dense profile and may be a better choice for those looking to boost their intake of certain vitamins and minerals
Date syrup is generally considered healthier than maple syrup due to its higher content of essential minerals like potassium, calcium, and magnesium, as well as antioxidants.
Healthy & Tasty Peach Cobbler
in mason jars!
Ingredients
-
8 peaches, Roughly Chopped
-
2 tbsp tapioca
-
6 tbsp date or maple syrup
-
1 tsp lemon juice
-
1 tsp cinnamon, Divided
-
1 ½ cups rolled oats
-
3 tbsp oat flour
Instructions
-
Preheat the oven to 375F and line a baking sheet with parchment paper.
-
Add the peaches, cornstarch, 3 tablespoons of date or syrup, lemon juice and half a teaspoon of cinnamon to a bowl. Toss until the peaches are evenly coated.
-
In a separate bowl, add the oats, oat flour, 3 tablespoons of maple syrup and 1/2 teaspoon of cinnamon. Toss until mixed thoroughly.
-
In six 12oz mason jars, add the mixed peaches until they are three quarters of the way full. Top with a few tablespoons of the crumble.
-
Place on the parchment paper lined baking sheet in case they bubble over, and bake for 35 minutes. Enjoy immediately with coconut whipped cream or ice cream, or allow to cool and store covered in the fridge for up to 3 days
Peaches offer a range of health benefits due to their rich nutrient profile, including vitamins, minerals, and antioxidants. These include promoting digestive health, supporting heart health, boosting the immune system, and potentially aiding in weight management.
Peach Blackberry (or any fruit) Clafoutis
Ingredients
-
12 ounce silken tofu
-
¼ Cup maple syrup
-
½ Cup unsweetened plain or vanilla plant milk
-
1 cup all-purpose flour, white whole wheat, or gluten-free flour
-
2 tsp. baking powder
-
¼ Cup almond flour
-
1 Teaspoon vanilla extract
-
1 tsp. almond extract
-
2-3 Tablespoons olive oil (to grease your pan/dish)
-
2 cups sliced peaches
-
1 Cup fresh blackberries
-
Extra fruit for garnish, optional
Instructions
-
Preheat the oven to 400°F . Coat a 9 inch tart pan, cake pan, or cast iron skillet with the oil and set aside.
-
In a blender, combine all ingredients through the extract and blend until incorporated, 2-3 minutes. Let sit for 5 or so minutes while you prepare the fruit.
-
Transfer the batter into the greased pan and place the fruit evenly throughout.
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Bake for 30 minutes until becoming firm (and before the edges burn). Let cool in the pan for at least 10 minutes before running a knife along the edges. If desired, sprinkle with powdered sugar and additional fruit to serve.