Three Ingredient Burger

Everyone loves a good burger..but everyones loves a good, healthy AND affordable burger…This three ingredient burger will leave you speechless and fueled for summer!


1 Can kidney beans

2-3T sriracha or hot sauce

1/3-1/2 cup pasta sauce

1 cup oat flour

Garlic, salt and pepper to taste


Step 1.) Process beans in a food processor until smoothish

Step 2.) Combine oat flour, beans, hot sauce, and pasta sauce in a bowl

Step 3.) Form 1/2 inch thick patties and in a greased skillet over medium heat cook on each side for 3-4 minuets until crispy 

Step 4.) Enjoy your burger alone or over a salad!  



Breakfast Scramble

For an egg-free scramble that isn’t made from tofu, this is a great recipe. Chef Del Sroufe uses cauliflower instead, which perfectly soaks up the flavors of the onions, peppers and mushrooms (or the vegetables of your choice)!


1 red onion, peeled and cut into ½-inch dice
1 red bell pepper, seeded and cut into ½-inch dice
1 green bell pepper, seeded and cut into ½-inch dice
2 cups sliced mushrooms (from about 8 ounces whole mushrooms)
1 large head cauliflower, cut into florets, or 2 (19-ounce) cans ackee, drained and gently rinsed
Sea salt
½ teaspoon freshly ground black pepper
1½ teaspoons turmeric
¼ teaspoon cayenne pepper, or to taste
3 cloves garlic, peeled and minced
1 to 2 tablespoons low-sodium soy sauce
¼ cup nutritional yeast (optional)


  1. Place the onion, red and green peppers, and mushrooms in a medium skillet or saucepan and sauté over medium-high heat for 7 to 8 minutes, or until the onion is translucent. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan.
  2. Add the cauliflower and cook for 5 to 6 minutes, or until the florets are tender.
  3. Add the salt to taste, pepper, turmeric, cayenne, garlic, soy sauce, and nutritional yeast (if using) to the pan, and cook for 5 minutes more, or until hot and fragrant.

Photo by Keepin’ It Kind

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Quinoa Primavera

This colorful quinoa will make you say quin-wow! Jam-packed with loads of yummy veggies, this dish makes a one-pot meal that packs a tasty punch.


2 large shallots, cut into half-moons
2 tablespoons orange juice
½ teaspoon apple cider vinegar
½ teaspoon salt
Pinch of sugar


1 cup quinoa, soaked at least 2 hours or overnight, rinsed, and drained
2 cups frozen artichoke hearts (see note)
2 garlic cloves, minced
1 teaspoon dried tarragon
½ teaspoon dried thyme
½ teaspoon salt, plus more to taste
¼ teaspoon dried dill
¼ teaspoon black pepper, plus more to taste
2 cups frozen peas
2 carrots, diced
1 orange or yellow bell pepper, finely chopped
3 scallions (white and light green parts), thinly sliced
zest and juice of 1 lemon
½ cup raw sunflower seeds


To make the shallots, combine all the ingredients in a small bowl. Refrigerate until ready to serve. (The shallots can be refrigerated overnight or up to 3 days.)
To make the quinoa, combine 2 cups water and quinoa in a large saucepan over high heat. Bring to a boil, then add the artichokes, garlic, tarragon, thyme, ½ teaspoon salt, the dill, and ¼ teaspoon pepper. Reduce the heat to medium-low, cover, and cook for 10 minutes. Reduce the heat to low and stir in the peas, carrots, bell pepper, and scallions. Cover and cook until the vegetables are heated through, about 5 minutes.
Remove from the heat, add the lemon juice and zest and the sunflower seeds, fluff with a fork, and season with salt and pepper. Serve, topping each portion with the shallots.
Note: You can also use one 14-ounce can artichoke hearts packed in water, halved or quartered if large.

Apple-Lemon Breakfast

With the fresh flavors of dates, walnuts, lemon juice and apple, this raw vegan breakfast leaves you feeling satisfied but not weighed down.


4 to 5 medium apples, any variety
5 to 6 dates, pitted
Juice of 1 lemon (about 3 tablespoons)
2 tablespoons walnuts (about 6 walnut halves)
¼ teaspoon ground cinnamon


1. Core the apples and cut into large pieces.

2. Place dates, half of the lemon juice, walnuts, cinnamon, and three quarters of the apple in the bowl of a food processor. Puree until finely ground, scraping down the sides of the bowl as needed.

3. Add the remainder of the apples and lemon juice and pulse until the apples are shredded and the date mixture is evenly distributed.

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