Peanut butter cookies: vegetarian



1/2 c sugar
1/2 stick butter
1/2 c peanut butter

1 egg
1 tsp molasses

1 1/4 c flour
1/2 tsp baking soda
1/4 tsp coarse salt


Preheat oven to 375 degrees.

In a large bowl with a hand mixer cream sugar, butter and peanut butter. Add egg and molasses and beat well.

In a small bowl mix flour, baking soda and salt. Add to peanut butter mixture.

If you have time, refrigerate for about an hour. If not, or if you are just too hungry, shape into 1 inch balls and place on ungreased cookie sheet. Press down with a fork if you like to make traditional criss cross pattern.

Bake for 10-12 minutes, cool on wire rack or on brown paper.

Serving size depending on cookie size: total calories for the whole batch is 1792. Divide that by however many cookies you wind up making for the individual count. This is not low fat. 😉

Rating: 5 out of 5.

I like my cookies a bit burnt so I leave them just a bit longer. They are so tasty when the are still warm. Depending on how generous you are with your cookie size, this can make about 15 to 25 cookies.


Grilled corn/peach and tomato/bean salad: vegan



juice of two limes
1 tbsp olive oil
dash of salt

2 ears of corn, shucked and silk removed
1 yellow onion sliced length wise in three circles
2 medium peaches, pitted and cut into quarters

1 cup grape tomatoes cut in half
medium bunch of chopped cilantro
1 15 oz can of kidney beans, drained and rinsed
1 avocado cut in bite size pieces

juice of one lime and half lemon


Prepare your BBQ grill, lightly oil grill and warm up. Make a dressing with lime juice, olive oil and salt.

Place corn, onion slices and peaches on grill, baste with dressing and cook for about 25 minutes, basting and turning them as they brown and remove from grill as cooked, leaving the corn till last. (Every grill varies, so keep an eye on these). Remove from heat and let cool for about 15 minutes.

Place tomatoes, cilantro, beans and avocado in a large bowl. Drizzle with lime and lemon juice.

Cut the corn off the cobs, cut the peaches into bite size pieces, cut the onion as well, and add all to the tomato mixture. Toss and serve.

Serves 4: 340 calories per serving or 1360 for the whole batch.

Rating: 5 out of 5.

Grilling the vegetables and fruit gives a great caramelized flavor to the salad. We enjoyed it when it was first made, but the second day it was even better as the flavors blended and the dressing absorbed into the fruit and vegetables and we ate it with a slice of pizza.

If you like a little heat, add some tabasco sauce.


Peanut butternut squash soup: vegan



1 tbsp olive oil
1/2 onion chopped
1 potato cut into bite size pieces
2 cloves of garlic minced
2 tbsp minced ginger
1/4 c white wine

2 ten oz. bags frozen butternut squash
2 c vegetable broth
2 tbsp peanut butter
1 tsp soy sauce


In a large sauce pot sauté onion and potato in olive oil about 5 minutes, add garlic and ginger and stir to just release the flavors. Quickly add the white wine to deglaze the pan.

Add the rest of the ingredients and stir, bring to a boil, then simmer for about 15 minutes, until potatoes are soft when pierced with a fork. Stir occasionally. Turn off heat.

If you have an immersion blender, use that to puree the soup. If not put soup in a blender a little at a time, it’s very hot so be careful and make sure you cover the lid with a towel to avoid spillage.

Salt and pepper to taste.

Serves 4: 200 calories per serving or 800 for the whole batch.

Rating: 5 out of 5.

Fresh ginger adds a nice heat to this soup. If you like it spicier, add red pepper flakes after you serve it. The potato adds a nice smoothness to the texture.


Baba Ghanoush: vegan



1 medium to large eggplant

2 tbsp tahini
juice of one lemon
one quarter of the lemon skin
2 cloves garlic peeled
salt and pepper to taste


Wash eggplant and dry, poke holes in it with a fork about 6 times and place on baking sheet in a 350º oven. Bake for 30 minutes, turn eggplant over and bake for 30 more minutes. The eggplant should look flattened out a bit on the side that was down and start to wrinkle up a little. Take out of oven and place aside till cool.

Cut off the stem of the eggplant and with your fingers start to peel the skin away from the flesh, cut off the bottom if it does not peel off easily.

Cut the eggplant in three or four pieces and place in a food processor with all of the other ingredients. Pulse till smooth.

Serves 2: 154 calories per serving or 308 for the whole batch.

Rating: 5 out of 5.

This is an easy no oil recipe that we find delicious. It’s great served with pita bread, rice or a baked potato. We also like to have it with avocado on the side.

Update: we just bought some frozen butternut squash ravioli and used the baba ghanoush as the topping. It was so good we are making it a favorite.


Chocolate hummus: vegetarian



1 can garbanzo beans, drained and rinsed
2 tbsp cocoa powder
2 tbsp sugar
1 tsp vanilla
1/3 c milk

coarse salt to taste


Place all ingredients but milk in a food processor. Pulse for a few seconds to chop the beans up. Gradually add milk and process till smooth.

Sprinkle with a bit of coarse salt.

Serves 4: 150 calories per serving or 600 for the whole batch.

Rating: 5 out of 5.

Yummy. This is a tasty dessert and will satisfy your sweet tooth for sure. You can make it vegan by using almond or coconut milk.

We use Irish Sea salt in most of our recipes, it’s very coarse and has a very delicate way to bring out the flavor in food.

Perfect served with raspberries.


String bean and apple sauté: vegan/vegetarian



2 tbsp honey (maple syrup for vegans)
1 tbsp toasted sesame seeds
juice of one lemon

1 tbsp olive oil
1 1/2 cup fresh green beans, trimmed and cut into pieces
1 large apple cut into bite size pieces (peeled optional)

1/4 c cashews
salt to taste


In a small bowl mix honey, lemon juice and sesame seeds for dressing. Set aside.

In a medium sauce pot or skillet, sauté green beans and apple in oil, stirring often until beans start to brown (about 15 minutes). Add honey dressing and cashews, stir well, and shut off heat.

Serves 2: 262 calories per serving or 524 for the whole meal.

Rating: 4 out of 5.

The combination of the honey, lemon and apple give this dish a lot of flavor. Frozen string beans can be used as a substitute, but you would need to cook it long enough so the moisture evaporates and then the string beans can brown.



“Prosecco – This Italian sparkling wine will bring out sweetness of the honey and apple. Clean and crisp this wine will not overpower the subtle flavors of the sauté. Serve cold in a champagne flute.”

– Damian Kelley

Lentil broccoli slaw: vegan



juice of two lemons
1/4 cup vinegar
2 tbsp maple syrup
salt to taste
red pepper flakes

2 c cooked lentils

1 bag of broccoli slaw
1/2 c chopped parsley
1/4 c chopped mint
1/4 c chopped chives
1 container of clover sprouts
1 medium avocado, cut into small cubes
2 tbsp sesame seeds
1/2 c cashews


Mix first 5 ingredients in a bowl for the dressing.

Boil a medium pot of water add the lentils and cook till tender. (Depending on the type of lentils it could take from five to twenty minutes. Taste them every 5 minutes till done). Drain and rinse with cold water.

Add the remaining ingredients to a large bowl. Add the lentils and the dressing. Toss and serve.

Serves 4: 192 calories per serving or 771 calories for whole salad.

Rating: 4 out of 5.

We really love the dressing for this salad with the mint and parsley flavors. I had a little tomato left over from the day before and added that. You can substitute toasted pine nuts or almonds for the cashews.

I used red lentils for this dish and it was not the best because they got soft very fast. They tasted great, but it was not as pretty as it could be with green lentils. Next time I will use them.


California Chardonnay


“Wine – Big rich buttery California Chardonnay – Let’s face it, broccoli and wine is a tough one! However, a big buttery Chard will hold up without tasting bitter or overpowering the dish with high acidity. Not to mention they go perfect with lentils and cashews. Serve chilled in a white wine glass.”

– Damian Kelley

Portobello mushroom sandwich: vegan



2 large portobello mushroom caps
1 tbsp olive oil
2 rolls sliced in half and toasted
1 large tomato sliced
2 tbsp thousand island dressing


Brush mushrooms with olive oil and grill or broil for 5 minutes on each side, till they start to brown. Place on roll, add a slice of tomato and top with 1 tbsp of dressing.

Serves about 2: 430 calories per serving, 860 calories for the meal.

Rating: 5 out of 5.

We used ciabata rolls for this recipe which are high in calories. You can use any kind of roll or hamburger bun. Also to keep it vegan you would need vegan dressing. If you are ok with eating mayonnaise, it would be vegetarian. You can make a quick thousand island dressing by mixing a tbsp of mayonnaise, a tbsp of ketchup and a tsp of sweet pickle relish.


Dark Belgian Abbey Tripel


“Beer – Dark Belgian Abbey Tripel (Or Quad if you’re feeling frisky!)
These high ABV Belgian beers are a great compliment to a savory sandwich. Tight carbonation due to bottle fermentation offers a very smooth mouthfeel. Hints of clove and banana bring out the tang of the dressing. Serve chilled in a tulip glass.

“Wine – Syrah – I tend to lean towards Rhone Valley when I think Syrah. Although, Arizona is producing some killer Syrahs. The spice notes will allow the savory mushroom flavors to be realized in every bite. Serve cellar temp in a red wine glass.”

– Damian Kelley

Soba noodle salad: vegan



3 tbsp ponzu sauce
3 tbsp vinegar
2 tsp ginger minced

2 ounces of soba noodles
2 carrots peeled into ribbons
2 green peppers cut into thin strips
chives cut in about three inch pieces


Mix ponzu, vinegar and ginger in a bowl for the dressing.

Boil a medium pot of water and add the soba noodles, carrots, peppers and chives and cook for 5 minutes. Drain and put in a large bowl, add the dressing and serve warm.

Serves about 2: 142 calories per serving or 284 for whole meal

Rating: 4 out of 5.

This meal is quick and easy. I got this recipe from Forks over Knives Summer 2020. I think the dressing needed some garlic, I might add that next time. Also top with sesame seeds for some crunch, one tbsp is 30 calories.

London Mule


“Cocktail – London Mule – Use a heavy botanical gin as opposed to a London Dry gin for an herbal explosion! 
Ingredients: 2 oz Gin, 4-6 oz Ginger Beer, 2 dashes orange bitters, lime wedge

Method: Add gin and ginger beer over ice to a copper mug. Stir. Add bitters. Stir. Squeeze and drop lime wedge. Serve in a copper mug.

Wine – Chenin Blanc – This crisp dry white will enhance the freshness of the dish. Subtle citrus and high acidity will enhance the fresh vegetable flavors. I’m seeing this combo in a picnic basket! Serve chilled in a white wine glass.”

– Damian Kelley

Lentil soup: vegan



8 c water
1 onion chopped
2 cloves of garlic minced
3 bay leaves
1 eight oz. can of tomato sauce
3 carrots, cut in small circles
1 bag of green lentils, 14 to 16 oz.
salt and pepper to taste


Put water into a heavy, large sauce pot* and add all of the ingredients. Cover and turn heat to medium high until the soup starts to boil. Turn down heat to low and simmer covered for about one hour. Stir frequently to avoid sticking.

The lentils will begin to break down and the soup will get thick and take on a nice rich, brown color.

Before serving remove the bay leaves.

Serves about 8: 270 calories per cup.

Rating: 5 out of 5.

This soup is a family hand-me-down from my greek ancestors. It is hearty and gratifying. After you put the soup in a bowl add 1 tsp of olive oil and 1 tsp of vinegar, adding 40 more calories. Traditionally served with feta cheese and olives to make it authentically greek, it is so versatile that sometimes we add peanuts to the soup, sometimes we add salsa.

If you see tiny white sprouts as you are cooking the lentils, do not be concerned. As the lentils cook and separate, the little sprouts come out of the lentil.

*It is best to cook the soup in a heavy pot as it can burn. If you don’t have a heavy pot, check it more frequently and stir often.