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Sauces & Dips

Gluten-Free, Oil-Free, Sauces & Dips, Vegetables, Videos
 

My eHow Video Series: “Cauliflower Sauce Recipe” (Nacho Cheese Sauce)

    For this video in the “Delicious Veggie Dishes” series, my assignment was to come up with a “cauliflower sauce recipe.” I could interpret that in any way I wanted so instead of doing a sauce for cauliflower, I decided to do something more unexpected and make a sauce with cauliflower.
     What I came up with is a nacho cheese sauce. Yes, you read that right. And it is ridiculously good. In fact, it is shockingly good. Never in a million years would anyone guess that cauliflower is the secret ingredient.
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     Mr. Goldhouse said the only way he could tell it wasn’t the typical nacho cheese sauce was that he didn’t feel like garbage after eating it. That’s because, unlike typical nacho cheese sauce, this recipe relies on unprocessed, health-promoting ingredients to provide the abundance of flavor that will keep anyone going back for more. And because cauliflower is so good for you, you ought to keep going back for more! More proof that you need not eat junk to satisfy your taste buds.

Ingredients:
2 cups water
3 cups small cauliflower florets
1 teaspoon granulated onion powder
2 cloves garlic, peeled, or 1 teaspoon garlic powder
¼ teaspoon smoked paprika
1 teaspoon dry mustard
1 tablespoon turmeric
¼ cup nutritional yeast
1 tablespoon mellow white miso or a little salt
2 tablespoon cornstarch
2 teaspoons lemon juice
salt to taste
½ cup salsa

Instructions:
1. Bring the water to a boil in a medium saucepan. Add the cauliflower, water, onion powder, garlic, paprika, mustard, and turmeric. Cover tightly and reduce the heat to very low. Simmer until the cauliflower is so tender that it easily comes apart when poked with a fork, about 15-20 minutes.
2. Carefully transfer the contents of the saucepan to a blender. Add all remaining ingredients. Cover and blend, starting on low and increasing the speed until you’re at the highest setting. (Be careful–hot foods can “erupt.”) Blend until you have a completely smooth sauce.
3. Pour the sauce back into the saucepan, add salsa, and heat until it begins to bubble, stirring occasionally. Allow it to cook and thicken for at least another 2 minutes. Serve hot.

Entrees, Essential Fats, Gluten-Free, Oil-Free, Sauces & Dips
 

Instant Macaroni + Cashew Cheese, Please!

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The macaroni and cheese you typically find at your grocery store is, for lack of a better word, crap. Not only does it contain cow’s milk, but Kraft in the U.S. uses two artificial dyes, Yellow No. 5 and Yellow No. 6, that have been banned in other countries because of their link to hyperactivity in children, migraines, and asthma.
This is not real food. But it’s a staple in so many households because it’s convenient and cheap, and it tastes good. But it doesn’t have to be this way, folks! We don’t always have to choose between convenience and nutrition!
The following recipe is also convenient, cheap, and tasty, and it contains ingredients that are supposed to be ingested like cashews and spices rather than toxic dyes. I’ve made the mix for both vegans and non-vegans and it’s adored by all. A little goes a long way so if you store it in your freezer you’re pretty much guaranteed a tasty meal any day of the week as long as you have noodles on hand.

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Ingredients:
(Yields 5 cups of mix)
3 cups raw cashews
2 cups nutritional yeast
1/2 cup arrowroot powder
3 tablespoons garlic powder
3 tablespoons onion powder
1 tablespoon sea salt
1 tablespoon ground mustard seed
2 teaspoons paprika
1 teaspoon dried parsley
1 teaspoon dried green onion
1/2 teaspoon turmeric
1/2 teaspoon ground black pepper
1/4 teaspoon cayenne pepper (optional)
1/4 teaspoon cumin

Instructions:
1. Using a very dry blender or coffee grinder, grind the cashews in small batches into a very fine powder.
2. Add to a container with a tight-fitting lid, then add all the remaining ingredients and shake vigorously until well mixed.
3. Store in the refrigerator for up to a month or freeze indefinitely.

To make with macaroni (2-4 main dish servings);

Ingredients:
Heaping 1/2 cup mix
1 cup nondairy milk (i.e. soy, almond, etc.)
1 pound pasta, prepared according to package instructions

Instructions:
1. Combine the mix and milk in a saucepot over medium heat. Cook, stirring constantly, until thickened. (If you prefer really thick sauce, feel free to add more mix.)
2. Add to the prepared pasta. Enjoy!

Source: Vegan Food Gifts by Joni Marie Newman

For Beginners, Gluten-Free, Oil-Free, Reviews, Sauces & Dips
 

Book Recommendation: “Artisan Vegan Cheese”

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“I could never give up cheese.”
Based on the frequency that I hear this, I thought about making this post all about the reasons why you should stop eating cheese yesterday. I could have written about how detrimental animal cheese is to your health, delving into the link between dairy products and various types of cancer, including breast, ovarian and prostate. I could have discussed how dairy is actually really bad for your bones. After all, countries with the lowest rates of dairy consumption have the lowest rates of osteoporosis and that dairy has actually been singled out as the biggest cause of osteoporosis. I could have gone over the fact that a whopping 75% of the world’s population are genetically unable to digest dairy, yet we label this near universal human trait a defect and call it “lactose intolerance.” When we are babies all humans have an enzyme that allows us to digest our mother’s milk but we lose that enzyme between ages two and five because we are supposed to be weaned by then. Our bodies weren’t designed to be consuming milk into adulthood (not to mention the milk of another species!). I could also have also told you about how the veal industry is the byproduct of the dairy industry. In order to produce milk, cows–like humans–have to be pregnant and give birth. That means every glass of milk, every slice of cheese, and every scoop of ice cream is the product of a mother cow enduring a nine-month pregnancy only to have her baby immediately taken from her at birth so humans can consume her milk. If her baby is a male, he is slaughtered as veal. If her baby is a female, she is condemned to the same agonizing fate as her mother. To keep a dairy cow producing milk, she must constantly be pregnant, so just after her baby is torn away from her she is impregnated again. The painful cycle then repeats, year after year, until her body can give no more and she too is slaughtered.
But I’m not going to make this post about why you should give up cheese.
Instead, thanks to the brilliant book Artisan Vegan Cheese by Miyoko Schinner, I’ll simply tell you that you don’t have to give up cheese because you can make your own unbelievably delicious plant-based cheese. I have spent the past several weeks making eight different vegan cheeses from this book and, as a former dairy cheese lover myself, I am thoroughly impressed. Some of the recipes take a few minutes to prepare while others take a few weeks, even months, to culture but what consistently manifests are complex plant-based cheeses that are strikingly similar to their dairy counterparts. The first time I sampled the cashew-based mozzarella I was so startled at how similar it was to the dairy-based version that I had keep reminding myself that it was vegan and that I needn’t resist it. It was pretty wild.
Pictured above is a caprese salad with Schinner’s mozzarella recipe which I served during our at-home fancy date night this weekend. Below is a brie which I had out while our non-vegan friend was visiting from out of town. We all agreed it was a hit. It was creamy, fancy, and had that perfect melt-in-your-mouth texture. I’ve also got parmesan, provolone, gouda, two types of cheddar, American, and cream cheese in the works. (Click “read more” below for the recipe for American cheese.)

American Cheese

This cheese is EXCELLENT for a grilled cheese sandwich!
Ingredients:
2 1/2 cups water
1 cup rolled oats
2/3 cup nutritional yeast
1 teaspoon freshly squeezed lemon juice
3 tablespoons medium brown miso paste
1/2 roasted red bell pepper, skinned and seeded
1/2 teaspoon salt
1 teaspoon prepared mustard
3 tablespoons agar flakes
1 tablespoon carrageenan powder (I couldn’t find this so I just added an additional tablespoon of agar flakes)
Instructions:
1. Put the water and oats in a heavy medium saucepan and bring to a boil over medium-high heat. Decrease the heat to medium-low and simmer, stirring frequently, until thick, about 5 minutes.
2. Transfer to a blender. Add the nutritional yeast, lemon juice, miso, bell pepper, salt, and mustard. Process until smooth and creamy.
3. Transfer to a heavy medium saucepan and whisk in the agar and carrageenan. Cook over medium heat, stirring frequently with the whisk, until thick, 4-5 minutes.
4. Pour the mixture into a glass or nonreactive metal mold or ramekin and smooth the top. Cover and let cool completely at room temperature. Refrigerate for at least 6 hours, until firm.
Storage notes: Will keep for about 2 weeks in the refrigerator or 4 months in the freezer.
Autumn, Calcium Sources, Entrees, Gluten-Free, Holiday, Plant Proteins, Sauces & Dips, Sides, Vegetables
 

Thanksgiving

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(From top left) Quinoa Corn Bread,
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Acorn Squash Stuffed with Peppered Lentils + Kale + Butternut Squash
(note: You can prepare the recipe a day or two in advance and it will still be delicious. Just reheat in the oven at 350 degrees for 15-20 minutes.)

Ingredients:
2 cups dry green lentils
1 butternut squash
1 tbsp vegetable broth
1 red onion, chopped small
1/2 cup red pepper, chopped small
3 cloves garlic, minced
1 head kale, washed, de-stemmed, and chopped
4 tsp fresh ground black pepper
1 tsp fine ground sea salt
3-4 acorn squash

Instructions:
1. Rinse the lentils and then soak them in water overnight.
2. Peel and remove seeds from the butternut squash. Cut into small cubes and steam cubes for 10-20 minutes or until a fork easily pierces them.
3. Drain the lentils from the soaking water and then cook them in fresh water for 35-45 minutes, or until tender.
4. While lentils are cooking, warm vegetable broth in a medium pot or pan. Add onion and brown for 7 minutes over medium-high heat. Add pepper and stir together, cook for 7 minutes. Add garlic and stir for 5 minutes more.
5. Add chopped kale, stir in, and reduce heat to medium.
6. Once the kale is wilted, place pot ingredients in a large bowl with the cooked lentils and stir. Add salt and pepper–be especially generous with the pepper. Carefully fold in the steamed butternut squash and season to taste.
7. Split the acorn squash in half (slicing from top to bottom) and scrape out the seeds with a spoon. Slice off the skin. Place the squash halves–scooped side up–on a parchment-lined baking sheet and sprinkle with salt and pepper.
8. Roast at 350 degrees for 40 minutes* or until soft (they should be tender enough to easily slice through with a fork). Fill with peppered lentil mixture and bake 10-15 minutes more.

* The original recipe said to cook for 25 minutes but I found that to not be nearly enough and I had to stick them back in the oven. So, don’t take yours out till they are brightly colored and have begun to ooze a bit. The more you cook them the sweeter they’ll get, too.

Roasted Brussels Sprouts with Dried Cranberries + Balsamic Glaze

Ingredients:
3 lbs Brussels sprouts
1/4 cup olive oil
1 cup sugar
3/4 cup balsamic vinegar
1 cup dried cranberries
Instructions:
1. Preheat oven to 375 degrees.
2. Trim the Brussels sprouts, then cut them in half. Arrange on 2 baking sheets and toss with olive oil. Roast until slightly brown, 25-30 minutes.
3. Combine the sugar and the balsamic in a sauce pan. Bring to a boil and then reduce heat to medium-low and stir until very thick.
4. Drizzle the balsamic glaze over the Brussels sprouts, then sprinkle on the dried cranberries.
Calcium Sources, Entrees, Essential Fats, Gluten-Free, Plant Proteins, Sauces & Dips
 

Black Bean Burgers with Cashew Mayo

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The recipe for these burgers come from a cookbook by Candle79, an amazing vegan restaurant in New York City. The burgers are flavorful enough that you don’t even need toppings, but of course toppings are always great. The cashew mayo was a happy accident. We were out of veganaise so I quickly whipped something up with just a few ingredients and it was really, really good–light and creamy with a touch of saltiness. Puree 1 cup of raw cashews, 1 garlic clove, and 1 tablespoon tamari with 3/4 cup water. Cashews are such a versatile ingredient. You can use them to make anything from cream cheese to salad dressings to cake frosting. “Cashew” is also the cutest word ever. Cashew! Gazuntite.

Ingredients:
(Makes 8 burgers)
4 cups black beans, soaked overnight
1 cup peeled and diced carrots
1 cup peeled and diced onion
3/4 cup diced red bell pepper
3/4 cup diced yellow or green bell pepper
1/2 teaspoon salt
3/4 cup cornmeal
1/2 teaspoon ground cumin
2 tablespoons chili powder
1/4 teaspoon cayenne
1 cup chickpea flour (buy packaged or grind your own dried chickpeas in a blender)
1 1/2 teaspoons fresh lemon juice
1/2 cup chopped cilantro
optional: whole wheat or gluten-free buns, avocado, sprouts, sliced tomatoes
Cashew Mayo
1 cup raw cashews
1 garlic clove
1 tbsp tamari
3/4 cup water

Instructions:
1. In a large saucepan, simmer the beans in 5 cups of fresh water for 35 minutes. Drain the beans, reserving 1 cup of the cooking liquid.
2. In a large bowl, mix together the carrots, onion, peppers, salt, and cornmeal. Then stir in the cumin, chili powder, cayenne, chickpea flour, lemon juice, and cilantro. Stir in the black beans and form into patties. Add a bit of the reserved cooking liquid to the mixture to moisten if it is too dry. Or if you prefer a smoother-textured burger, blend half of the mixture in a blender until smooth and combine with the remaining mixture.
3. In a skillet, cook the burgers for about 3-5 minutes on each side. Serve with desired toppings and enjoy!
4. Puree all the ingredients for the cashew mayo in a blender until smooth.

Autumn, Calcium Sources, Entrees, Holiday, Plant Proteins, Sauces & Dips, Sides, Sweets, Vegetables, Whole Grains
 

Thanksgiving!

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Menu
Shredded Brussels Sprouts with Toasted Pecans and Dried Cranberries
Garlic-Herb Mashed Potatoes and Cauliflower
Wild Mushroom Gravy
Quinoa Corn Bread
Tamarind BBQ Tempeh and Sweet Potatoes
Pumpkin-Pecan Praline Cheesecake
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Shredded Brussels Sprouts with Toasted Pecans and Dried Cranberries
Ingredients:
1 lb. fresh brussels sprouts
3 oz. coarsely chopped pecans
3 tbsp olive oil
1/4 tsp salt
1/4 tsp pepper
4 oz. coarsely chopped dried cranberries
Instructions:
1. Slice the Brussels as thinly as possible, with a knife or mandolin. If you use a food processor, use the thinest slicing disk possible.
2. In a saute pan, toast the pecans over medium heat for 2 minutes.
3. Add the olive oil, then the Brussels, salt, and pepper. Stir continually until the Brussels are just tender and their color brightens, approximately 6 minutes.
4. Remove from the pan. Add the cranberries. Toss and serve!
Garlic-Herb Mashed Potatoes and Cauliflower
Ingredients:
2 russet potatoes, cut into 3/4-inch pieces
1/2 head cauliflower, cut into florets
4 cloves garlic, minced
1 tbsp olive oil
2 tsp dried thyme
1 tsp dried marjoram
2-4 tablespoons vegetable broth
1/2 tsp salt
Instructions:
1. Place the potatoes in a 4-quart pot in enough cold water to submerge them, making sure there are about 4 inches of extra water on top for when you add the cauliflower. Bring potatoes to a boil. Once boiling, add the cauliflower and lower the heat to a simmer. Let simmer for about 15 minutes or until the potatoes and cauliflower are tender.
2. Meanwhile, saute the garlic with the olive oil, along with the thyme and marjoram.
3. Drain the potatoes and cauliflower in a colander, then return them to the pot, and use a potato masher to mash them a bit.
4. Add the garlic and herbs, 2 tablespoons vegetable broth, and the salt and pepper, and mash a bit more. Use a fork to make sure all the seasonings are mixed well. if needed, add another 2 tablespoons of broth. Taste for salt. Serve warm.
(Source: Appetite for Reduction)
Wild Mushroom Gravy
Ingredients:
6 tbsp olive oil
2 cups onion, peeled and finely chopped
2 cups finely chopped mushrooms, such as shiitake, oyster, chanterelle, or portobello
1 cup brown rice flour (if you can’t find this in your grocery store make it by whizzing up brown rice in a blender)
1/4 cup tamari soy sauce
1 1/2 tsp dried sage
1 1/2 tsp dried rosemary
1 1/2 tsp dried tarragon
Instructions:
1. Heat 3 tbsp of the olive oil in a large skillet. Saute the onion and mushrooms until softened, about 10 minutes, and set aside.
2. In a medium saucepan, heat the remaining 3 tablespoons of olive oil and saute the rice flour over low heat to make a roux. Stir 2 cups of water, the tamari, sage, rosemary, and tarragon into the roux and mix well. Bring to a boil over medium heat, then simmer until the gravy is thickened and smooth, about 10 minutes.
3. Stir in the mushroom-onion mixture and cook over low heat until warmed through. If the gravy is too thick, add water 1 tablespoon at a time to achieve the right consistency. Serve at once.
(Source: The Candle Cafe Cookbook)
Quinoa Corn Bread
See recipe here.
Tamarind BBQ Tempeh and Sweet Potatoes
See recipe here.
Pumpkin-Pecan Praline Cheesecake
This recipe begins with my raw vegan cheesecake plus a pumpkin pie layer on top and then a pecan-prailine mix on top of that. Yum! Add these between steps 3 and 4.
For the pumpkin pie layer…
Ingredients:
1 cup canned pumpkin
2 tbsp tapioca flour (or use arrowroot or cornstarch)
1/2 cup non-dairy milk
1/3 cup sugar
1 tsp vanilla extract
1/4 tsp ground ginger
1/4 tsp ground cinnamon
pinch ground nutmeg
pinch allspice
Instructions:
1. Mix all the ingredients in a large bowl and stir until thoroughly combined.
2. Spread on top of the cheesecake with a spatula.
For the pumpkin-pecan praline…
Ingredients:
2 tbsp vegan butter (such as Earth Balance)
A couple shakes of cinnamon
A pinch of salt
1/3 cup chopped pecans
1/4 cup raw pumpkin seeds
2 tbsp light brown sugar
2 tbsp maple syrup
Instructions:
1. Grease a baking sheet and set aside. Heat a well seasoned, lightly oiled iron skilled over medium heat and add the vegan butter, cinnamon, sea salt, pecans, pumpkin seeds and brown sugar. Stir for a minute or two to toast the seeds and pecans. Add the maple syrup and stir till bubbling and sticky.
2. Remove from heat; spoon and spread the praline onto a greased baking sheet to cool. Break the praline into pieces for garnishing the top of the pie. Get ready for heaven!
Calcium Sources, Entrees, Essential Fats, Plant Proteins, Sauces & Dips, Vegetables
 

Fried-Free Falafel + Green Tahini Dressing

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     Crunchy on the outside and moist on the inside, everyone adores falafel. And as a plant-based dish these Middle Eastern patties are a natural favorite among vegans. The one draw back of falafel is that it’s deep-fried, making it less than ideal for those of us concerned about our hearts (or waistlines). But worry not! This baked version will eliminate such concerns without sacrificing any flavor at all. We’ve been enjoying our falafel over greens with a tahini dressing (recipe also below) but they would also be delicious in a whole wheat pita pocket or wrap. Another new favorite!

Ingredients:
(Makes 12-14 patties)

2 (15 oz.) cans chickpeas
4 cloves garlic
1 small onion, chopped roughly
1 cup loosely packed fresh parsley leaves
3 teaspoons vegetable broth or water
1/2 cup chickpea flour*
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon paprika
1 teaspoon baking powder
1/2 teaspoon salt, or to taste
Several pinches of freshly ground pepper
If you have a good blender you can make your own by grinding up dried chickpeas till they turn to powder. You can find it at most health food, Indian, or Middle Eastern stores, or order it online (Bob’s Red Mill is a popular brand). You could also use corn flour.
Dressing:
(Makes about 1 cup)
2 to 3 cloves of garlic
1/2 cup chives (dried or fresh is fine)
1/2 cup parsley
2 tablespoons tahini
2 tablespoons nutritional yeast
1 tablespoon miso
1/3 cup water
2 tablespoons lemon juice
1/2 teaspoon salt

Instructions:

1. Preheat the oven to 400 degrees. Pulse the chickpeas and garlic in a food processor.
2. Add the onion, parsley, and broth, and blend till relatively smooth.
3. Transfer the mixture to a mixing bowl. Mix in 6 tablespoons chickpea flour, cumin, coriander, paprika, baking powder, salt, and pepper.
4. Form the mixture into ping pong-size balls, then flatten a bit into patties. Cover both sides of each patty in chickpea flour.
5. Spray a baking sheet with nonstick cooking spray. Place patties on the baking sheet. Bake for 18-20 minutes; they should be browned on the under side.
6. Remove the pan from the oven, then flip the falafel and bake for 8-10 more minutes. Serve warm or cool.
Source: Appetite for Reduction by Isa Chandra Moskowitz
Breakfast, Calcium Sources, Entrees, For Beginners, Gluten-Free, Plant Proteins, Salads, Sauces & Dips, Vegetables
 

Tempeh “Bacon”

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My husband Robert is the sweetest and most humble person I know, but he is a huge bacon snob! He grew up in the South and ate a lot of bacon for breakfast so he holds extremely high standards. I, however, raised a lowly Jew, have standards that are basically nonexistent. So the first time I made tempeh bacon was not a positive experience. Let’s just say it ended with me in tears. However, I bravely made a second attempt, and after the longest pause in history, Robert declared with a mouthful “that’s damn good.” And guess what? Tempeh bacon will not cause you or any pigs to die! Damn good, indeed.

Ingredients:
Tempeh
Canola Oil
Tamari
Liquid Smoke
Maple Syrup

Instructions:

In the photo above, I followed the tempeh bacon recipe in the video and then used the remaining marinade to saute some cremini mushrooms. Mushrooms are great because, like tempeh, they provide a chewy texture we mistakenly think can only be found in meat. I then served the tempeh bacon and the sauteed mushrooms over a bed of baby spinach, and voila! The result is a wonderful warm salad that is as gorgeous as it is delicious.

Calcium Sources, Essential Fats, For Beginners, Gluten-Free, Healthy Body, Oil-Free, Plant Proteins, Salads, Sauces & Dips, Vegetables
 

Purple Cabbage Salad + Goldhouse Gold Dressing (Vitamin B12)

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“Where do you get your vitamin B12?”
This is a common question asked of vegans. Many people think they get vitamin B12 by eating the flesh of animals. I have even heard this be used as an excuse for why humans have to eat other animals. Puh-leeez! Vitamin B12 is not, repeat not, animal-derived. When an animal consumes particles of soil or manure along with grass or feed, b12-producing bacteria are consumed and the vitamin ends up in the animal’s flesh or milk as a result. So the animal is just being used as the “middle man.”
In centuries past, humans had direct access to B12 from their produce, but now that fruits and veggies are so scrupulously cleaned and grown in soils that have been treated with pesticides and herbicides with less B12-producing bacteria, they aren’t such a reliable source.
Enter Nutritional Yeast, a cheezy-flavored powder that is fortified with B12. It is such an easy thing to include in your diet. The Liquid Gold dressing in this recipe is one of our favorite things to put on pretty much anything. Two tablespoons of this delicious, creamy sauce provides your day’s supply of omega-3 fatty acids and 80% of your B12 for the day! It’s also packed with riboflavin and other B vitamins.

Ingredients:
Goldhouse Gold Dressing:
2 tbsp ground flaxseeds
2 cups water or vegetable broth
3/4 cup lemon juice
3/4 cup balsamic vinegar
1/4 cup low sodium tamari
1 cup Nutritional Yeast powder or flakes
2 tsp Dijon mustard
1 tsp ground cumin

Salad:
1 head of purple cabbage
1/3 cup dried tart cherries
1 cup dry quinoa

Instructions:

1. Blend the dressing until smooth. It can be kept in a jar with a lid (I store mine in empty soy sauce bottles) and refrigerated for 2 weeks.
2. Make the quinoa: toast on the stove, dry, for 5 minutes. Add 2 cups of water and bring to a boil. Reduce heat to low, and cover for 15-20 minutes.
3. Chop cabbage and then transfer to a bowl. Toss in the dried cherries.
4. Divide cabbage onto serving plates. Scoop cooked quinoa on top. Drizzle dressing on top. Enjoy!

Source: “Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet” by Brenda Davis, R.D. & Vesanto Melina, M.S., R.D. (note: Goldhouse Gold Dressing was inspired by a recipe in “Becoming Vegan” called “Liquid Gold.” My version is oil-free.)

Entrees, Essential Fats, Gluten-Free, Plant Proteins, Sauces & Dips, Sides, Vegetables, Whole Grains
 

Beet Burgers + Fries + Homemade Ketchup!

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You CAN enjoy delicious comfort food while also being comforted by the abundance of cancer-fighting, eyesight-promoting, and heart-supporting nutrients in this truly happy meal.

Ingredients:
For burgers:
2 large beets
2 cups cooked quinoa
1 cup toasted sunflower seeds
1/2 cup toasted sesame seeds
1 small onion
1/4 cup oil
3 tablespoon finely chopped fresh parsley
4 cloves garlic, finely chopped
3 tablespoons tamari/soy sauce
1/4 teaspoon cayenne pepper
1 tablespoon ground flax seed
3 tablespoon water

For fries:
2 large sweet potatoes
1 tablespoon oil
1 teaspoon salt
Freshly ground pepper
1/2 teaspoon ground cumin

For ketchup:
2 tablespoons olive oil
1 medium yellow onion, chopped
3 lbs. ripe tomatoes, cored and chopped
1/2 cup packed dark brown sugar
1/4 cup apple cider vinegar
1 teaspoon salt
1 teaspoon dry mustard
1/2 teaspoon celery salt
1/2 teaspoon garlic powder
1/4 teaspoon ground cloves
1/4 teaspoon allspice

Instructions:
For burgers:
1. Preheat the oven to 350 degrees.
2. In a large bowl, combine the grated beets, quinoa, sunflower seeds, sesame seeds, onion, oil, parsley, garlic, tamari, and cayenne. Add salt to taste.
3. In a separate bowl mix, the flax seed and water until thick and gelatinous. Stir into the beet mixture.
4. Begin to form uniform-size patties (aim for about 12). If they are falling apart, create more of the flax seed and water mixture to add in.
5. Bake for 25 minutes, or until firm. Carefully flip halfway during the cooking time.
6. Suggested burger toppings: avocado slices, grilled red onions, sliced tomatoes, and Follow Your Heart’s Vegenaise (a delicious eggless–and thus, much healthier–mayonnaise).

For fries:
1. Preheat the oven to 400 degrees. In a small bowl, combine the cumin, salt, and pepper. Set aside.
2. Cut sweet potatoes in half lengthwise, and then each half into six slices.
3. In a large bowl, combine the sliced potatoes, oil, and spice mixture. Toss until the potatoes are evenly coated.
4. On a baking sheet, arrange the potatoes in a single layer. Bake until edges begin to crisp, about 40 minutes.

For ketchup:
1. Add olive oil to a large saucepan over medium-low heat. Add the chopped onions and cook, stirring, until the onions are soft but not brown, about 10 minutes.
2. Add the chopped tomatoes (including all juice and seeds), brown sugar, vinegar, salt, dry mustard, celery salt, garlic powder, ground cloves, and allspice to the onions. Stir well to combine.
3. Bring the mixture to a boil and then reduce the heat to a simmer. Cook uncovered, stirring occasionally, until most of the liquid has evaporated, about 1 hour 15 minutes.
4. Allow the mixture to cook slightly, then place into a blender. Puree for about 1 minute, or until completely smooth.
5. Taste and add more salt if desired. Pour the mixture into an airtight container and keep in the refrigerator for up to 3 weeks. Serve chipped or at room temperature. Yum!!

Sources: Recipes inspired from Color Me Vegan and Susan Odell; See health benefits of sweet potatoes, beets, tomatoes, and avocados