Vegan Shake n’ Bake

This Italian Shake n’ Bake is filled with veggies and vegan Field Roast Italian Sausage. I love this dish because it is a buffet of vegetables.


  • 1 – 12 ounces bag of organic green beans
  • 1 organic red bell pepper diced.
  • 1 – 10 ounce bag of organic baby carrots
  • 1 large red organic onion sliced
  • 1 bag of frozen Stahlbush Island sweet potatoes diced
  • 1 package of Field Roast Italian Sausage (Take off casing and slice)
  • Italian Seasoning
  • Extra Virgin Olive Oil (EVOO)
  • 1 to 2 teaspoons of red pepper flakes (2 teaspoons if you like spicy)
  • 1/2 teaspoon of pepper
  • 1/2 teaspoon of salt

Preheat oven to 400 degrees

Cover a large baking pan with aluminum foil.

Use a large freezer bag and place green beans with red bell pepper in bag. Add 1 tablespoon of EVOO to bag and 2 teaspoons of Italian Seasoning. Seal bag and shake thoroughly to coat beans. Place green beans on the baking pan.

Repeat coating of vegetables and sausage by shaking each in the bag with EVOO and Italian Seasoning. Then line up each on the pan.

Sprinkle all with green chives, red pepper flakes, salt and pepper. Then drizzle 1/4 cup of EVOO evenly over all vegetables and sausage.

Bake for 16 minutes uncovered. Then bake 16 minutes covered and finally bake another 16 minutes uncovered.

Warning: Your kitchen will be an aromatic room of flavors.

Compassion First! Sending you love and light.


Colcannon Potatoes

The freezer is my friend. I tend to cook for the masses, which causes a lot of leftovers. The French mashed potatoes that I made in July were ready for a makeover. I took them out of the freezer and created Colcannon potatoes.

Colcannon is an ancient dish served initially on Halloween, and these potatoes are rich in Irish and Celtic history. Initially, these potatoes used cabbage and the first syllable ‘col’ derives from the Irish ‘cál’ meaning cabbage. Colcannon potatoes can be made with kale, spinach, or cabbage, and are rich with non-dairy milk and vegan butter. Onions and spinach give this dish flavor.

Colcannon Potatoes

The recipe is going to vary on the amount of mashed potatoes.

Step 1: In a large pan, sauté onions and garlic in extra virgin olive oil for about three minutes.

Step 2: Add spinach to the onions and garlic and cover pan for one minute.

Step 3: When the spinach has wilted add mashed potatoes and combine.

Step 4: Add unsweetened non-dairy milk and butter if needed. However, my mashed potatoes were so creamy that I did not have to include. Stir until potatoes thicken up as water from the spinach evaporates.

Live Compassionately! Sending you love and light.

Vegan Potato Curry

I wish I knew more about cooking with the spices from India. This dish is my first attempt at a curry. My taster said that it was not as spicy as the Indian restaurants. From the food that vanished off his plate, that was a good thing. Although, I love the spicy flavor in Indian cuisine. If you know how to make this recipe more authentic, send me your secret.

Plus, I wanted to share a Raita recipe with you to go along with my Naan bread. However, my attempt was a fail. I tried with fresh cashews, and next time I’ll use vegan plain yogurt. If you cook a lot then you know, like with any art, there are sometimes failures. Mistakes are how an artist grows.

Vegan Potato Curry Recipe


  • 2 Pounds of Organic Golden Potatoes (skinned and cut into bite size pieces)
  • 1 Tablespoon of Extra Virgin Olive Oil
  • 1 Medium Diced Onion
  • 4 Cloves of Minced Garlic
  • 2 Teaspoons of Cumin
  • 1 Teaspoon of Cayenne Pepper
  • 1 Teaspoon of Garam Masala
  • 4 Teaspoons of Curry Powder (Mine was Mild)
  • 1/4 Teaspoon of Ginger Powder
  • 1 Teaspoon of Pepper
  • 1 Teaspoon of Salt
  • 14 Ounce Can of diced Tomato
  • 10 Ounce Bag of Organic Frozen Peas and Carrots
  • 1 Package of Gardein Beefless Crumbles
  • 1 Can of Coconut Milk

In a microwave-safe bowl place crumbles and frozen vegetables and cook for five to six minutes.

Place peeled and cut potatoes in a large pot with water that covers them. When the potatoes begin to boil, set the timer for fifteen minutes. When the potatoes are finished cooking drain them in a colander.

While potatoes cook take a large pan and add extra virgin olive oil, onions, and garlic and cook on medium for five minutes. Then add all your spices. (I gather up all my spices before cooking and add them all at once.) Stir to mix in with onion and garlic.

Then add tomatoes, crumbles, vegetables, and combine.

Add coconut milk, and turn up the heat to medium-high. Once the mixture is heated, turn down the temperature to low and add potatoes. Gently mix everything. Careful not to break potatoes. Serve over cooked rice.

Live Compassionately! Sending you love and light.

Vegan Mexican Street Corn

Street vendors found in Mexico are selling ‘Antojitos’ (little cravings). Mexico has one of the most comprehensive street food cultures in Latin America. Mexico Street Corn is a favorite. In Mexico, one can discover ‘elote’ (corn on the cob), and the vendor spreads the cheese mixture on the cob. The recipe below eliminates the cob, and can easily be a main meal or side dish. Below the corn goes with my SLT (Seitan Bacon, Lettuce, and tomato) sandwich.

Vegan Mexican Street Corn Recipe


  • 24 Ounces of Frozen Organic Corn
  • 1/2 Cup of Follow Your Heart Original Vegenaise
  • 1/2 Jalapeño
  • 1/3 Red Onion
  • 2 Green Onions
  • 1/3 Cup of chopped Cilantro
  • Juice of 1 lemon
  • 1 1/3 Cups of Follow Your Heart Shredded Parmesan
  • 1/4 Teaspoon of Chili Powder
  • 1/4 Teaspoon of Salt
  • 1/4 Teaspoon of Pepper

Step 1: In a large bowl, place frozen corn. Microwave corn for five minutes.

Step 2: Chop the red onion, jalapeño, green onion, and cilantro finely.

Step 3: When the corn is at room temperature, add the veggies and all of the other ingredients and combine thoroughly.

Live Compassionately! Sending you love and light.

A Heart Healthy Breakfast

JUST Egg is a great new product for vegans that are missing eggs. The delicious new JUST Egg is a perfect substitute. Below is a simple omelet with Daiya Cheese and Sweet Earth Benevolent Bacon, and a banana fruit boat. All you need is Miyoko’s Butter for cooking the egg substitute in a pan.

JUST Egg Omelet


  • 2 Tablespoons of Miyoko’s Butter
  • 1/3 Cup of Just Egg
  • 2 Tablespoons of Daiya Mozzarella Shredded Cheese
  • 2 slices of Sweet Earth Benevolent Bacon cooked according to directions on package
  • 1 slice of toasted Dave’s Killer Organic Bread (21 Whole Grains and Seeds)

Optional: Banana and fruit as side.

Step 1: Prepare the Benevolent Bacon according to the package directions.

Step 2: Toast a slice of Dave’s Killer Bread, and place on a plate.

Step 3: Melt the Miyoko’s Butter in a small pan. Then turn heat up to medium on stove.

Step 4: Add the Just egg to fill the pan. See photo below. As egg replacer begins to cook, add the Benevolent Bacon, Daiya Cheese, a tiny bit of salt and pepper. The less salt added the better.

Step 5: When the top of the omelet is still runny, use a spatula to flip one side over on the other, which will sandwich in the filling.

Step 6: With a spatula, gently place omelet on top of the bread.

Step 7: Garnish with a banana split in half and stuffed with your favorite fruit.

Live Compassionately! Sending you love and light.

Follow the Money or Follow the Sheep

A Vegan’s Take on Following the Money

Be careful of the recommendations by the American Heart Association. Recently, a friend in the hospital with heart disease, cancer, and high cholesterol had what the medical center called a heart-healthy breakfast. The meal consisted of scrambled eggs, bacon, and toast. Bacon and eggs contain unhealthy cholesterol for the body.

One of the largest slaughterhouses in America is Cargill. Cargill contributes a HUGE amount to the American Heart Association. The International Agency for Research on Cancer (IARC) has classified processed meat as a carcinogen. The World Health Organization has stated that processed meat causes cancer. Nevertheless, it will be years before people begin to understand the dangers. Just evaluate how long it has taken for people to see the risks in smoking.

The American Cancer Society is beginning to see the risks in meat, but they are not warning patients about the carcinogens in dairy milk. Nutritionists are complying with the Food and Drug Administration (FDA) standards, which is lobbied heavily by the dairy and meat industry. Then consumers are following the FDA guidelines like sheep to the slaughter. It is up to each of us to do our research and to quit trusting these large corporations.

Live Compassionately! Sending you love and light.

Vegan French Mashed Potatoes and Meatless Loaf

Vegan French Mashed Potatoes


  • 3.5 or 4 pounds of Organic Yukon Gold Potatoes 
  • 1 8-ounce package of Miyoko’s Butter (cut up in tablespoons)
  • 3/4 cup of Unsweetened Soy Milk
  • 2 teaspoons of Salt
  • 1 teaspoon of Pepper

Step 1: Peel potatoes.

Step 2: Place a pot of cold water on the stove and add peeled potatoes. Turn the burner on high, when the potatoes begin to boil, set a timer for 30 minutes.

Step 3: Here is what makes the mashed potatoes phenomenal. When the potatoes are cooked through, drain in a colander. Then push each potato through a potato ricer. See photo below.

Step 4: After all potatoes are pushed through the ricer, place them in a pot on the stove with the burner set on medium. When the potatoes are warm stir in the butter.

Step 5: Mix the butter into the potatoes. When the butter is combined, whisk in soy milk.

These potatoes are sensational. 
Bon Appétit!

Meatless Meatloaf

Preheat oven to 375 degrees


  • 3 cloves of minced garlic
  • 1 onion diced (8mm) or tiny
  • 1 bell pepper diced (8mm) or tiny
  • 1/2 cup of finely chopped carrots
  • 8 ounces of white mushrooms chopped finely, or food processor (See Photo of mushrooms)
  • 3 tablespoons of extra virgin olive oil
  • 1/4 cup of uncooked oatmeal
  • 2 slices of Dave’s Organic 21 Whole Grains and Seeds Bread
  • 3 tablespoons of Annie’s Organic Ketchup
  • 1 teaspoon of Kosher Salt
  • 1/2 teaspoon of Pepper
  • 1 package of Frozen Gardein Beefless Crumbles

Sauce ingredients

  • 1/2 cup of Annie’s Organic Ketchup
  • 1/2 cup of Brown Sugar
  • 1 Teaspoon of dry mustard

Step 1: Place frozen Gardein crumbles in the microwave and cook for five minutes.

Step 2: Place bread and oats in a food processor and chop finely for 45 seconds.

Step 3: Sauté the garlic, onion, bell pepper, carrots, and mushrooms in extra virgin olive oil for ten to 15 minutes on medium.

Step 4: In a large bowl, add Gardein Crumbles, minced bread, and oats, sautéed vegetables, three tablespoons of ketchup, salt, and pepper. Combine all the ingredients thoroughly.

Step 5: Combine sauce ingredients and mix until brown sugar is incorporated.

Step 6: Lightly spray a loaf pan with Pam or other vegetable oil.

Step 7: Add 1/4 of sauce in the bottom of the loaf pan and spread around.

Step 8: Add Meatless ingredients into loaf pan. Spread around evenly.

Step 9: Add 1/4 of the sauce on top of the meatless loaf and spread evenly. Cook loaf for 30 minutes covered.

Step 10: Add the rest of the sauce on top and cook uncovered for 20 minutes longer.

Let Meatless Loaf cool and serve with French Mashed Potatoes, and your favorite veggies. Bon Appétit!

Live Compassionately! Sending you and yours love and light.