Gluten FREE * VEGAN * Whole Food Plant Based Recipes
For both INSTANT POT and STOVE TOP cooking
Why another little cookbook?
My gosh… we all have so many darn cookbooks in our kitchens and don’t use ½ of them… in fact we might pull them out and look at them and then never use them at all! I know I have.
These are my personal favorites… Clients always ask me “what do you eat?” … well, here it is… a full list with recipes of what I eat on a daily basis! I might add a few other simpler items for in-between quicker meals.
I have shared a number of these recipes with clients who have reported back with RAVE reviews. So I can safely say these are “tried and true”!
You can “meal prep” for the week every single one of these dishes. I cook for 1 or 2 at a time and I “meal prep” the leftovers by putting in to smaller Pyrex dishes and freezing. That allows me to have an easy lunch or quick dinner for just myself as needed.
Do let me know how you like these… and feel free to share and experiment on your own.
With all my love,
Ok, so I tell you that you should be eating a plant based diet … you follow my advice for a week or two and end up feeling bloated and in pain. You probably cuss me out (at least under your breath)… and your partner or spouse and even the kids are wanting you to move out of the house!
What I’ve noticed in getting clients started on plant based eating is this: 40% have horrible bloating and cramping from extreme gas!
So what gives? Should you go back to being a carnivore and eating meat… you didn’t seem to have gas issues then, right?
Here’s the deal… Gas is a byproduct of bacterial metabolism and swallowed air. So people who eat a ton of meat have different bacteria and may get less gas … BUT… this type of bacteria makes more sulfites and therefore smells horrible 🤭🤢.
So what can you do about it? Go back to eating meat or stick to the healthier plant based plan?
First of all, don’t go from eating almost no fiber to a full-on raw food diet with 60 gm fiber in one day. It won’t be a pleasant experience. You will have to add fiber in slowly. Your body has most likely not had very much fiber at all if you’ve been eating tons of eggs, milks, meats and fish… you’ve lived on mainly protein and fats. Adding in a ton of veggies (especially raw from salads, uncooked fruits, etc) will cause undue stress on your small intestines… they are going to have to relearn how to digest your food.
Add fiber slowly. Beans should be soaked overnight with a teaspoon of baking soda, washed, then cooked. Canned beans are ok but wash well. In the beginning take a good enzyme BEFORE meals. (we carry some of the best enzymes and you may need to double up or triple up for a few initial months).
Chewing fennel seeds AFTER meals is a wonderful old Indian remedy (and they eat a lot of legumes). Taking a very good probiotic daily like our ALIVE (that is a vegan, non-dairy derived probiotic blend) helps a lot.
Do the above for at least 30 days to start seeing good results. In people with severe IBS or any type of extreme gut inflammation… check for food allergies and sensitivities. Ensure you are not eating foods that are further contributing to your inflammation and pain (nightshades).
Walk after your meals, drink peppermint tea, don’t swallow air (carbonation, gum, straws).
Finally, Eat organic when you can! Eventually you can get to a point where you can eat tons of beans without any issues. You will have some gas, that is normal. But the bad smell and cramping should be totally gone.
SET UP YOUR KITCHEN!
BASIC GROCERY LIST & Supplies
Instant Pot 6qt. or 8 qt. – brand name of a pressure cooker
GreenPan – brand name of cookware that is non-stick and healthy
Scan Pan – brand name of cookware that is non-stick and healthy
Breville – compact juicer (BJE200XL 700 watt)
Ninja – Blender and food processor
Grits – gluten free (Amazon or local stores)
Kombu Seaweed (found on Amazon.com or Whole Foods)
Nutritional Yeast (fortified and gluten free)
Popcorn – organic and naturally gluten free (sea salt is ok to have) popped oil free (use silicone microwave popcorn popper available on Amazon)
Gluten Free VEGAN All-Purpose Flour (note – you do have to check to ensure no milk has been added to the flour)
Celtic Sea salt or Himalayan sea salt
Cajun spice blend – gluten free (Konriko or other)
Vogue vege Base or other gluten free vegan bullion or Vegetable stock (load up on these)
Maple syrup – organic
Coconut Secrets brand coconut aminos (a soy sauce alternative)
Apple Cider vinegar with mother
Red wine vinegar
Yellow mustard – gluten free
Basic spices: onion, cilantro, garlic, red chili flakes, turmeric, etc.
Basin Blend rough cut salt free seasonings: Basin Blend Original, Lemon Pepper & Cajun Blend (these 3 will take care of most needs for seasoning)
Jasmine white rice (organic)
Brown rice (organic)
Wild Rice mix (organic)
Dried beans of your choice: Black-eyed-peas, Lady cream peas, Lima beans, White beans, kidney beans, white beans, black beans, etc.
Cashews – raw
Coconut, Cashew, Hemp or Almond milk
Potatoes – mixed variety
EnerG Egg Replacer
Earth Balance brand – plant-based vegan/gluten free “butter”
Fresh Veggies – none are off limits Fresh and/or Frozen veggies (kale, green peas, sweet corn, broccoli, Brussels sprouts, etc)
Quick and Healthy Oil-Free Sauces
The formulas below produce salad dressings that allow the flavors of your salad vegetables shine rather than cover them up and make the whole salad taste like the dressing (think balsamic vinaigrette vs ranch). The measurements are approximate but will yield enough dressings for one large salad shared by 4 people. Feel free to adjust the proportions to your taste.
To make meals taste great, just add your favorite oil-free sauces (ie. Water, gluten free soy sauce, vegetable broth, red or white wine, sherry, rice vinegar, balsamic vinegar, tomato juice, lemon/lime juice, Mexican salsa, mustard, oil-free ketchup, and/or vegan Worcestershire sauce)
- 2 tbsp balsamic vinegar + 1 tsp Dijon mustard + ½ tsp agave/maple syrup + 2 Tbsp water. Whisk together and add to your salad before serving.
- 2 Tbsp balsamic/apple cider vinegar + 1-2 tsp fruit preserves of your choice + 2 Tbsp water. Whisk and add to your salad.
- 1 Tbsp rice vinegar + 1 Tbsp lime juice + 1 tsp agave syrup + dash of turmeric + dash of ground ginger (or ½ tsp fresh grated ginger) + 1 Tbsp chopped fresh scallions (green parts) (optional) + 2 Tbsp water = light Asian-inspired vinaigrette dressing. Whisk and add to your salad.
- 2 Tbsp apple cider vinegar + 1 tsp mustard + ½ tsp agave/maple syrup + dried Italian herbs of choice + 2 Tbsp water. Whisk and allow to rest for 5-10 min before adding to your salad.
- 1 Tbsp hummus + 1 tsp lemon/lime juice + ½ to 1 tsp agave/maple syrup + 2 Tbsp water. Whisk and add to your salad before serving.
- 1 Tbsp tahini + 1 tsp lemon/lime juice + ½ tsp agave syrup + 2 Tbsp water. Whisk and add to your salad.
- 2-3 tbsp of your favorite salsa, added directly to your salad before serving.
- ¼ – ½ ripe avocado, massaged into the greens of your salad before the rest of the vegetables are added, then topped with a squeeze of lemon/lime juice. Note: this works best on thicker-textured greens like kale.
- 2 Tbsp of hummus, massaged into the greens the same way as in #8 above, then topped with a squeeze of lemon/lime juice. The same note applies as above.
SUPER EASY FAST MEAL IDEAS
- Gluten free taco with black beans mixed with corn and onions, topped with microgreens or cilantro
- Brown rice with cup of black-eyed peas
- Baked potato with side of roasted veggies
- Nachos: gluten free corn chips, Gardein beefless ground beef, Follow Your Heart cheddar or Mexican blend vegan cheeses topped with black beans
- Hummus with gluten free vegan chips or sliced cucumbers with a side salad
- Roasted cauliflower dusted with Cajun seasoning and a side of greens
- Any leftovers can be meal-prepped from the meals below …
Superfood BLACK BEAN & QUINOA salad
- 2 cups cooked quinoa (1 cup dry quinoa yields about 2 cups cooked)
- 1/4 cup extra virgin olive oil
- 1 teaspoon ground cumin
- 1 clove garlic, pressed, grated or finely chopped
- Juice of one lime (about 2 tablespoons)
- 1 teaspoon fine sea salt
- 1/4 teaspoon cayenne pepper (optional for heat)
- 1 15-ounce can black beans, rinsed and drained well
- 1 red bell pepper, quarter inch chopped (about 1 cup)
- 6 green onions, root removed, white and part of the greens chopped (about 1 cup)
- 1 handful of cilantro, rough chopped (about 1/3 cup)
- Prepare the quinoa as directed on package
- While the quinoa is cooking, whisk the olive oil, cumin, garlic, lime, salt and cayenne (if using) together in the bottom of a large bowl to let the flavors marry while you chop the veggies.
- Rinse and drain the black beans, then chop the veggies; the key is to make the peppers and onions about the same size as the beans.
- Add the cooked quinoa, beans and veggies to the bowl and gently fold it all together with the dressing. The quinoa can be warm, room temp, or cold when you make the dish. Regardless, I suggest letting it chill in the refrigerator at least 30 minutes to let the flavors come together. It tastes best served room temperature or chilled.
Dr. Marie’s VEGAN SPINACH QUICHE
Preheat oven 400 degrees
1/2 c vegan butter
3 cloves garlic smashed
1/4cup of coconut milk
1/2 small onion minced
1 6oz pkg frozen spinach
1/2 cup of frozen green peas
1/2 tsp italian spice
1/2 tsp celtic sea salt
4 ounce of shredded vegan cheddar cheese
1.5 bottles of JUST EGGS vegan egg
1 9 inch vegan gluten free pie crust frozen
Put first 9 ingredients into pot and cook until veggies are soft. mix eggs and cheese with veggies . pour all into pie shell and cook on tray for 1 hour At 400 degrees. mixture should not be bubbling and should be lightly brown on top. serve immediately.
JUST eggs found in refrigerated section at Whole Foods
pie shell in freezer at Whole Foods
PLANT BASED CREAM OF BROCCOLI SOUP
- 2 large crowns Broccoli
- 1 large, diced White Onion
- 3 cloves, minced Garlic
- 3 cups Organic Vegetable Broth
- 1 leek, diced
- 1/2tbsp Cajun Spice blend
- 1/2tsp Celtic Sea Salt
“CHEESE” SOUP BASE INGREDIENTS
- 3 medium baking potatoes, cut into large chunks
- 3 large carrots cut into large chunks
- 3 cups Organic Vegetable Broth
- 1/4 cup Nutritional Yeast
- 3 Tablespoons Coconut Amino’s or Tamari
- 3 teaspoons Garlic Powder
- 3 teaspoons Onion Powder
- Boil a large pot of water.
- Add cut potatoes and carrots (skin on)
- Boil for 30 minutes uncovered until soft when pierced with a fork.
- Drain water from potatoes and carrots using a colander.
- Add 2 cups of vegetable broth to a high speed blender.
- Add potatoes and carrots.
- Add nutritional yeast, soy sauce, garlic powder and onion powder.
- Add 1 more cup of vegetable broth.
- Blend until smooth.
- Return half of the cheese mixture to the pot you used to cook the potatoes and carrots.
- Remove stems from broccoli.
- Cut into large pieces and place in a vegetable steamer.
- Steam for 8 minutes.
- Remove half of the broccoli and place it on a cutting board.
- Place the other half into the blender with half the cheese base.
- Blend on high until smooth.
- Pour into the broccoli/cheese mixture into the other cheese soup base.
- Do not add the cut up broccoli on the cutting board yet
- Dice onions, and leek
- In a non-stick skillet, saute onions, leek, and garlic.
- Add vegetable broth to avoid sticking
- Cook until translucent.
- Add to the pot with the cheese base.
- Roughly chop the broccoli on the cutting board.
- Add to the large pot.
- Add 3 more cups of vegetable broth to the large pot.
- Cook on low, stirring frequently until heated through.
- Serve hot
Dr. Marie’s FAVORITE Creamy Corn Pasta
STOVE TOP RECIPE
• 7 oz gluten free egg free pasta of your choice
• 1 cup frozen organic green peas
• 1 tablespoon olive oil or 2 tbls vegan stock
• 1/2 large onion, chopped
• 2 tsp minced garlic
• 1/2 cup or more as needed unsweetened almond milk
• 10.5oz frozen sweetcorn
• 3 tablespoons nutritional yeast
* 1/2 chopped red bell pepper
• Salt + pepper, to taste
To serve (optional):
• Fresh parsley, roughly chopped
Cook pasta according to instructions on packet – add the peas at the same time. Heat the oil/stock in a separate pan and add the onion and garlic once hot saute for around 10 minutes until softened. Add the almond milk, sweetcorn, bell pepper, nutritional yeast and salt + pepper, bring to the boil and simmer for around 10minutes. Use a blender or food processor (or hand-held stick blender) to whizz the sauce until kind of smooth – add
more milk or water to thin out if necessary. Mix in the cooked pasta and peas and adjust seasoning if necessary. Sprinkle with fresh parsley, if desired.
I served this with cauliflower steaks on the side and it was just delicious!
Dr. Marie’s Black Bean Soup
STOVE TOP RECIPE
4 cans (15oz each) of organic black beans
1 tbls olive oil (or use 2 tbls veggie broth)
1 med. onion finely chopped
1 tsp oregano
1 jalapeño, seeded and finely chopped
1/2 tsp cumin
2 tbls of chopped garlic
4 cups of vegan organic broth
1 (14oz) can fire roasted diced tomatoes with green Chilies
1 tsp of chipotle powder
1 small fresh pasilla pepper seeded and chopped fine
6-8 sprigs of fresh cilantro
3/4 tsp Celtic sea salt
In large pot add onions, olive oil, cumin, garlic, chipotle powder, sea salt, oregano, cilantro and chopped peppers. Stir and cook for 5 minutes on medium heat. Open 4 cans beans, drain and rinse well… and set 1.5 cans aside. 2.5 cans of beans put in food processor with 1/2 of onion and pepper mixture from pot. add a 1/2 cup of vegan broth to wet… Then process for 30 seconds to 1 minute. Add this mixture along with 1 can of chopped tomatoes and remaining whole beans to pot on stove. Mix well… then add in remaining vegan broth. Bring to a slight boil. Then Turn heat low and Cook for 1 hour on low heat stirring often. Serve hot … May garnish with your choice of avocado, vegan cheese and/or vegan sour cream.
Dr. Marie’s Favorite Veggies POT PIE
- 1 large yellow onions, finely diced
- 2 large carrots, diced
- 1 cup frozen peas
- 1 cups frozen corn
- 1 chopped potato
- 1 cups frozen broccoli florets
- 3 tablespoons arrowroot powder
- 2 cups unsweetened, unflavored plant milk
- 1⁄8 cup nutritional yeast
- Freshly ground black pepper
Cook veggies in pot until heated through (about 5-15 minutes)
Combine arrowroot powder with plant milk in a medium bowl and whisk until well blended. Add the mixture to the veggies along with the nutritional yeast and cook until thickened (about 5 minutes+). season with salt and pepper to taste.
Transfer veggies into vegan gluten free pie shell and top with another pie shell (I found these in the freezer section at Whole Foods)
Bake at 375 degrees for 1 hour. or until top crust is lightly browned
Dr. Marie’s Vegan Hoppin’ John Recipe
This is an amazing richly flavored black-eyed pea stew
INSTANT POT RECIPE
1 hour cook time
1/4 cup of Guidry’s onion mix
3 ribs of celery, chopped
4 cloves fresh garlic, minced
1.5 tablespoon of BASIN BLEND Original rough cut spice
½ pound dried black-eyed peas if using Instant Pot (don’t soak)
½ cup uncooked wild rice, rinsed
1 15-ounce can organic diced tomatoes
1 15-ounce can organic fire roasted tomatoes
1/2 cup chopped kale (frozen)
4 cups organic vegetable broth
3” – 4” section of KOMBU seaweed
½ cup water if needed
½ cup nutritional yeast
¼ cup vegetable soup base (like Vogue VegeBase)
Instant Pot Directions:
Using sauté function (High), add onion and celery to instant pot and sauté until just becoming translucent. Add the garlic and rosemary and stir for 1-2 minutes, make sure it doesn’t burn. Hit Cancel/Keep Warm.
Add the rest of the ingredients to the pot, filling until halfway full with ingredients covered with liquid (use water to adjust level if needed…but take care not to overfill). Close the lid. Use the Pressure function and set timer to 45 minutes. Use 10 minutes Natural Release.
Dr. Marie’s Zuchinni & Potato Bake
2 med. zucchini cut in thin slices
3 medium russet potatoes cut in thin slices
1 Red bell pepper (chopped)
1 tbs of minced garlic
1 tbs Italian spice blend
1.5 tsp Celtic sea salt
1 tsp paprika
1/2 cup gluten free vegan breadcrumbs (I used Chickpea brand gluten fee vegan breadcrumbs)
1/2 cup olive oil (or vegan stock if oil free)
Preheat oven to 425 degrees. Spray glass baking dish with non-stick spray. Place the thinly sliced vegetables in the baking dish vertically, in an alternating pattern. Mix the spices and oil (or vegan stock) in a glass cut and drizzle over the veggies. Sprinkle breadcrumbs over veggies. Do not cover. Place dish in oven and cook for 1.5 hours. Serve hot with side of beans or salad.
Creamy Vegan Potato Soup
STOVE TOP RECIPE
50 minutes total time
1/2 cup Guidry’s onion mix
2 cloves fresh garlic, finely minced or pressed
1 tsp. Celtic sea salt
1.5 tsp. BASIN BLEND Cajun rough cut spice blend
4 cups organic light vegetable stock gluten free
5-6 medium (8-10small) red potatoes, peeled and chopped into large chunks
1 orange bell pepper, chopped finely
1 yellow bell pepper, chopped finely
2 stalks celery finely chopped
2.5 tablespoons Vogue VegeBase or other vegan bullion soup base
2 tablespoons nutritional yeast
¼ cup raw, unsalted cashews soaked in water for 4 hours (or put in 1 c water and cooked in microwave for 3 minutes and drained
¼ cup organic hemp seeds
1/2 cup coconut milk
1 tablespoon ground parsley
Freshly ground pepper and sea salt to taste
In a large soup pot over medium-high heat, add onions and water sauté for 10 minutes or so, adding 1 tablespoon of water at a time if they stick too much. Add the garlic and sauté for 1 minute, until garlic becomes fragrant, making sure it doesn’t burn. Add the rest of the water or stock, potatoes, peppers, and seasoning to the pot. Stir to combine and bring to a boil. Reduce heat to simmer, cover and cook for 30 minutes, or until potatoes are tender all the way through.
In a high-speed blender or food processor add the cashews, hemp seeds, nutritional yeast and a few cups of the potato soup with a heap of the potatoes and blend until creamy. (May have to do 3 or 4 times to get creamier soup base) The potatoes added to the yeast and nuts should make a thicker sauce. Add this mixture back to the soup pot, season with salt & pepper and parsley and stir to combine. Cook over low heat 5 more minutes and serve.
Dr. Marie’s Creamy Bean/Pea Stew
INSTANT POT RECIPE
1 to 2 tablespoons oil or water/ broth sauté to make oil-free
3/4 cup minced onion (or Guidry’s onion mix)
1 heaping teaspoon minced garlic
1/2 teaspoon liquid smoke
2 tbsp. BASIN BLEND Cajun rough cut spice
1/2 c. diced bell peppers
1.75 cups dried black-eyed peas (NOT soaked) or dried Baby Lima Beans, Lady Cream Peas, or any bean/pea that you like!
3.5 cups water or light veggie broth
2”-3” piece of KOMBU
2 heaping tablespoon nutritional yeast
Add Sea salt and pepper, to taste
Use the sauté setting over normal, or medium heat, and heat the oil or water. Sauté the onions until they become transparent. Then add the garlic, smoked paprika and liquid smoke. Sauté a minute more.
Add the black-eyed peas and water and KOMBU… then put the lid on and make sure that the vent is sealed. Cook on manual setting at high pressure and set for 45 minutes.
Allow the pressure to release naturally. (Or at least 15 minutes). Stir in the nutritional yeast, salt and pepper, and then serve over rice
Dr. Marie’s VEGAN Broccoli & Cauliflower Soup
This is a nice creamy and “cheesy” soup made with just a few veggies …
INSTANT POT RECIPE
1/2 cup Guidry’s onion mix
2 cloves Garlic (minced)
1 tsp. Celtic or Himalayan sea salt
4 cups Vegetable Broth
1 cup Water
1 large head of Cauliflower (remove stems and leaves)
2 med to large Potato (Russet or Gold) peeled and diced
2 med Carrots
1/4 cup Nutritional Yeast
2 Tbsp. Lemon Juice
1 tsp. Apple Cider Vinegar with mother
1 tblsp BASIN BLEND ORIGINAL rough cut spice blend
1/2 tsp. vegan gluten free Yellow Mustard
1/8 tsp. Turmeric spice
1/2 can drained white kidney or navy beans
1 large head of fresh Broccoli / chopped florets
Cut cauliflower into equal-sized florets
Peel Potato and Carrots and cut into equal-sized pieces. Set veggie aside for now.
Set up your INSTANT POT and Use the SAUTE mode to cook first 3 ingredients for 3 minutes stirring constantly.
Add broth, water, and veggies.
Cook on MANUAL, High Pressure, for 7 MINUTES. Cancel and use quick release.
Open lid and add all remaining ingredients (except the broccoli) and blend using either your blender or an Immersion Blender directly in pot. Blend until smooth. Take your time and don’t splatter outside the pot.
Taste for any seasonings that need to be added and then stir in chopped broccoli florets. Push the SAUTÉ button and stir constantly for approximately 10 minutes until broccoli is tender
Prefect served with gluten free vegan cornbread or crackers! Absolutely delicious!
STOVE TOP RECIPE
1/2 bag of Gardein meatless ground beef
1 tbs of Konriko Cajun Seasoning
1 tbs of minced garlic
1/2 tsp of Celtic Sea Salt
1 bell pepper chopped
1/4 cup of frozen Kale organic
1/2 cup of Guidry’s onion mix
2 tbs of olive oil (or 1/2 cup veggie stock if oil free)
1.5 cups of uncooked rice (jasmine or basmati organic white rice)
Cook rice your normal way and set aside.
While rice is cooking start the “meat” mixture”… in a non-stick pot add oil/vegan stock, onions mixture, garlic, bell pepper, kale, and seasonings and stir with medium heat till onions are translucent – stirring often. Add in “meat” and cook thoroughly. Keep mixture from sticking by stirring often. Once rice is cooked start adding rice to the “meat and veggie” pot until you have the desired amount of rice to “meat” ratio that you like.
Serve with a side of beans, veggies or enjoy all alone. Can be rolled into a tortilla or stuffed into a bell pepper and cooked. Use your imagination and enjoy! I like it simply with a vegan/gluten free biscuit.
Dr. Marie’s White Bean Cabbage Soup
Simple INSTANT POT Recipe
1 onion (or 1 cup Guidry’s onion mix)
4 cloves garlic
3 ribs of celery
6 cups cabbage (1 small head chopped up)
1 tblsp of BASIN BLEND CAJUN rough cut spices
1 tbsp of BASIN BLEND ORIGINAL rough-cut spice
8 cups veggie broth or stock
28oz can tomatoes
2 tbsp. nutritional yeast
1 cup dry white beans
1.5 tsp. balsamic vinegar
Directions: sauté onions and celery with salt and pepper until tender, add garlic and herbs deglaze with broth and add other ingredients besides vinegar and carrots and cabbage bring to pressure for 35 minutes. Do a quick release and add cabbage and carrots with vinegar, bring back to pressure 6 minutes then turn pot off and let sit for 10 minutes and then do a quick release.
Dr. Marie’s VEGAN LEMONY RISOTTO
INSTANT POT RECIPE (This is by far my favorite recipe!!!)
1 Lemon, sliced
2 bunches asparagus cut tops and use those
1.5 cup frozen peas
1/4cup veggie broth
1/4 tsp. sea salt (optional)
1 onion, diced
1/ 2 cup green onions diced
2 garlic cloves minced
1 teaspoon thyme
1 1/2 cups Arborio rice
4 cups vegetable broth
4 tablespoons butter (substitute with vegan butter for an animal-free variety)
1/2 teaspoon garlic powder
1/4 teaspoon red chili flakes
2 tablespoons Lemon Pepper seasoning BASIN BLEND rough cut Lemon Pepper spice blend
Add asparagus, broccoli, kale and peas to medium saucepan. Coat with ¼ cup veggie broth and add in sea salt and pepper, toss well. Cook over medium heat stirring constantly until broccoli is fork tender. Once done, cover and let set. May take up to 20 minutes.
In an INSTANT POT, press SAUTÉ. Add 1 tbsp. of veggie broth add in onions and garlic and salt. Let cook for 2-3 minutes or until onions start to turn translucent.
Now add rice and stir for 1-2 minutes to toast.
Add vegetable stock, vegan butter, and thyme. Stir well.
Turn the instant pot off. Secure lid in place, turn valve to sealing, press manual, and modify time to 7 minutes.
Once the time has lapsed, and the IP is done, turn the valve to venting to quickly release the pressure. Open the lid and stir well.
Now add roasted veggies, and spices to the rice. Stir for 1-2 minutes. Taste and adjust seasoning. Top with lemon zest or lemon juice. Serve warm
Dr. Marie’s Traditional Shepherd’s Pie – vegan & gluten free
STOVE TOP RECIPE
Preheat oven 425 degrees
1 Tbsp. organic olive oil (or veggie stock for oil free option)
1/2 c Guidry’s onion mix
1 can diced tomatoes
1.5 tbsp. tomato paste
1 tbsp BASIN BLEND ORIGINAL rough cut spice
1 tsp. red wine vinegar
1/2 tsp. sea salt
1/2 tsp. minced garlic
1 can (14oz) organic black beans (drained and rinsed) (or you may use 1.5 cups of Gardein Beefless ground beef – it’s vegan and gluten free)
3/4 cup organic sweet corn
3/4 cup organic sweet peas
1/4 c diced carrots
6 russet potatoes
1/2 c Vegan Mayo (Vegenaise® brand)
1/2 c (SO Delicious® brand) unsweetened coconut milk
1/2 tsp. sea salt
1/4 c gluten free vegan bread crumbs
Place the potatoes in a pot, cover with cold water, and bring to a boil over medium-high heat. Turn the heat to medium-low, and boil the potatoes until tender, about 25 minutes; drain.
Stir the vegan mayonnaise, plant milk, and salt into the potatoes, and mash with a potato masher until smooth and fluffy. Set the potatoes aside.
Spray a 2-quart baking dish with cooking spray.
Heat the vegetable oil in a 4 quart pot over medium heat, and cook and stir all remaining ingredients and stir for 10 minutes over med heat until mixture is hot.
Spread the vegetable mixture into the bottom of the baking dish, and top with the mashed potatoes, smoothing them into an even layer. Sprinkle the potatoes with the bread crumbs.
Bake in the preheated oven until slightly browned and the casserole is hot, about 40 -50 minutes.
Dr. Marie’s APPLE PIE
CRUST: I used a pre-made GF Vegan pie shell from Whole Foods.
For the apples:
- About 5-6 apples Granny Smith , cored, peeled finely sliced (around 1.4kg/49oz in total)
- 1 teaspoon (up tom1 tablespoon) coconut butter
- 12 tablespoons coconut sugar
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- Pinch sea salt to taste
- 1 tablespoon cornflour (cornstarch) (or sub tapioca starch)
For the apples:
- Place the apples, coconut oil, coconut sugar, vanilla, cinnamon and salt in a pan with a lid
- Leave to cook on a low heat, stirring occasionally, for about 10 minutes until slightly softened – doesn’t matter if not completely cooked
- Dissolve the cornflour in a tiny splash of water in a small bowl
- Add the cornflour and water mixture and mix well
- Once the apples have thickened (takes about 30 seconds), turn off the heat
Spoon the mixture into 1 pie shell and top with the second pie shell. Cut slits in top and bake for about 40 minutes or until golden brown.
Dr. Marie’s MINESTRONE SOUP recipe
STOVE TOP RECIPE
This is my favorite vegetable soup. It makes a wonderful meal with a loaf of fresh gluten free bread or crackers. It also reheats well and you can have it for several lunches during the week. This is meat free and oil/fat free. Since its chocked full of high protein beans and tons of veggies you’ll get all the nutrients necessary for plenty of energy.
Preparation Time: 30 minutes
Cooking Time: 3 hours on stove top
2 cans red kidney beans gluten free
1 can pinto beans gluten free
1 can black beans gluten free
8 cups veg. broth
1 teaspoon minced garlic
1 stalk celery chopped
1 carrot, sliced
5 small red potatoes, peeled & chunked
1.5 cups fresh green beans
3 cups tomato sauce gluten free
1 tablespoon gluten free soy sauce
1 head broccoli chopped
2 tblsp BASIN BLEND ORIGINAL spice
1 15 ounce can chopped tomatoes gluten free
1 cup organic wild rice uncooked
1.5 cups uncooked gluten free Penne Pasta (Barilla® brand)
Drain and rinse all beans. Place the beans and water in a large pot and add the rest of the ingredients. Stir a few times. Bring to a boil, reduce heat and cook for 3 hours to allow all favors to blend. May individually add additional seasoning based on personal preference.
Dr. MARIE’S Winter Vegan Vegetable Soup (gluten free) Recipe
Perfect for a cold night. Very hearty and super healthy!
STOVE TOP RECIPE
4 tablespoons organic olive oil (yes, you’re allowed the tiny bit you’ll get in your bowl or could be oil free)
1 can shoe peg corn
2 medium carrots finely diced
2 celery ribs, finely diced
1.5 cups GUIDRY’S Cajun diced onion mix
1 28ounce can crushed tomatoes (gluten free)
1 can great Northern Beans drained
2 boxes (48 ounces each) all natural vegetable broth (gluten free)
2 tbls BASIN BLEND original spice blend
2 tsps. of crushed garlic
3 tablespoons of Coconut Secret’s aminos (soy sauce alternative)
1/2 cup butternut squash diced
1 cup chopped curly kale
2 tablespoons red wine vinegar
1/2 cup Jasmine organic white rice
2 medium white potatoes diced
Place 2 tablespoons of the olive oil into an 8-quart stockpot over high heat. Add the onion mix, garlic, carrots, celery, salt, and sauté until browned.
Cook, stirring occasionally, until softened, about 30 minutes.
Add the corn, tomatoes, sage, rosemary, beans and cook for 5 minutes. Add the vegetable broth, amino’s sauce, red wide vinegar, increase the heat to high and bring to a boil, about 15 minutes. Decrease the heat to low, add the squash and kale, potatoes and rice, cover and cook for 2.5 hours, stirring occasionally.
Sticky Sesame Cauliflower
STOVE TOP RECIPE
Total Time: 25m Yield: 3-4 servings
1 small head cauliflower, chopped (6 1/2 cups florets)
1/3 cup low-sodium soy sauce
1/4 cup pure maple syrup, honey, or agave
1/4 cup rice vinegar
1 tbsp. minced garlic
1 ½ tsp. toasted sesame oil
½ tsp. powdered ginger
1 1/2 tbsp. cornstarch or arrowroot
1/4 cup water
Sesame seeds and scallions, for garnish
1 c sugar frozen snap peas or snow peas
Preheat your oven to 450 F. Grease a baking pan or line with parchment. Cut cauliflower into florets, then slice so one side of each floret is flat. Arrange in a single layer in the greased pan. Bake 10 minutes on the center rack.
Meanwhile, whisk together the soy sauce, sweetener, vinegar, garlic, sesame oil, and ginger in a saucepan. Bring to a boil. While waiting, stir together the cornstarch and water until cornstarch dissolves fully, then slowly whisk this into the saucepan as soon as it boils. Turn heat to medium and cook 2 minutes, stirring more frequently once it returns to a boil. Cook until thick.
Prepare peas according to bag and set aside. You can also make the sauce ahead of time if desired, and it thickens more as it sits in the fridge. Flip cauliflower florets and bake 10 additional minutes. If desired, you can now move the pan to the top rack and broil 1-2 minutes. Pour sauce over florets. Mix peas in with cauliflower. Sprinkle sesame seeds and optional scallions on top, and serve.
Dr. Marie’s Garlic Italian Broccoli and Potatoes recipe
Prep Time 15 minutes Cook Time 60 minutes
The easiest, flavor-packed side dish EVER! Wrap everything in foil, toss in your seasonings and you’re set! Make a butt load of this (double the recipe) and the freeze small containers to meal prep for the week. Eat with a side of beans and you have a perfect meal.
1/2 cup Braggs brand olive oil ( or vegan broth if you are oil free)
3 cloves garlic, minced
1.5 tablespoon gluten free Italian seasoning (I used BASIC BLEND ORIGINAL rough cut spice blend)
1/2 cup diced onions
1.5 bell pepper diced
1 full VERY large broccoli bunch stem cut off
10-12 baby red potatoes, halved or quartered
1/4 cup freshly grated vegan Parmesan (optional)
2 tablespoons chopped fresh parsley leaves
Preheat oven to 400 degrees F.
In a small bowl, whisk together olive oil, garlic, Italian seasoning and onions; season with salt and pepper, to taste. Cut 2 sheets of foil, about 12-inches long. Or simply use a lined glass 9”x12” roasting tray. Cut up broccoli into smaller flowerets. Divide broccoli, bell peppers and potatoes into 2 equal portions and add to the center of each foil in a single layer. Fold up all 4 sides of each foil packet. Spoon the garlic & seasoning mixture over the broccoli and potatoes. Fold the sides of the foil over the vegetables, covering completely and sealing the packets closed. Place foil packets in a single layer on a baking sheet. Place into oven and bake until tender, 1 hour. Serve immediately, sprinkled with VEGAN Parmesan and parsley, if desired.
WHY IT’S A SMART CHOICE
This recipe is a great source of potassium, Vitamin C, Vitamin A, and calcium. New research is also showing that increasing your potassium intake is just as important for keeping a healthy blood pressure as lowering your sodium intake and is perfect for those with adrenal fatigue.
OLD FASHIONED POTATO SALAD
STOVE TOP Recipe
For the salad:
6 cups of cut up red potatoes, unpeeled, cut into about ¾-inch chunks ¾ to 1 cup celery, sliced or chopped ½ cup finely chopped red onion 2 tablespoons chopped fresh dill
For the dressing (vegan mayo):
¼ – ½ cup water 1.5 cup of cooked or canned white beans 3 tablespoons lemon juice
1 tablespoon mustard (Dijon or yellow) 1 medium clove garlic ½ tbs BASIN BLEND ORIGINAL rough cut spice blend (may sprinkle more on as needed for taste)
Place all of the dressing ingredients (water, beans, lemon juice, mustard, garlic, and cumin) into a blender and blend for 2 minutes until smooth. Then set aside or put in refrigerator to chill.
Cover the red potatoes with cold water in a large pot and bring to a boil over high heat, uncovered. Reduce the heat to medium-high, and cook until the potatoes are tender but not falling apart when pierced with a knife, about 15 to 20 minutes. Drain and rinse under cold water. Place the cooked potatoes, celery, red onion, avocado (if using), and dill into a large bowl. Stir the dressing into the salad. Serve immediately or after chilling for an hour. Tastes great warm or cold.
VEGAN CHOCOLATE CHIP or BLUEBERRY MUFFINS
2 cups organic unbleached all-purpose gluten free flour, sifted
1 and 1/2 teaspoon baking soda
1/3 teaspoon salt
1/2 cup mini VEGAN gluten free chocolate chips or frozen blueberries
1/2 cup organic coconut sugar, packed
1 cup non-dairy milk, I use unsweetened coconut milk
2 teaspoons apple cider vinegar, or lemon juice
2 tblsp organic refined coconut oil, melted
1 1/2 teaspoon vanilla extract
2 Tablespoons maple syrup
Start by greasing a mini muffin pan with coconut oil or using nonstick silicone muffin cups and preheating your oven to 375º.
Measure the almond milk and stir in the vinegar. Set aside to create a buttermilk.
In a large bowl, sift together the flour, baking soda and salt. Now mix in the coconut sugar and chocolate chips.
Pour the non-dairy milk/vinegar mix and remaining wet ingredients (oil, vanilla and syrup) into the bowl of dry, then fold them together. Don’t over mix, a few lumps are ok.
Fill each muffin cup to the top, using up the batter to fill all 12-24 cups.
Bake at 375º for 12-15 min or until toothpick comes out clean of batter.
Allow to cool for at least 5 min before transferring to a cooling rack.
To store–allow muffins to cool completely, then store in an airtight container for up to 4 days (if they last that long).
Dr. Marie’s RED BEANS AND RICE
INSTANT POT RECIPE:
1 tblsp oil or vegan broth
¼ stick of vegan butter
2 cups of chopped onions, celery, bell peppers, parsley, etc.
2 tblsp of chopped garlic
1 pound package of Camellia brand red kidney beans
5 cups of veggie broth or stock
1 bay leaf
1 tblsp Cajun spice blend
Salt & pepper to taste
Hot cooked rice
Rinse dry beans, Pres the saute button on the Instant pot and add oil/butter, onion blend, Cajun spices and garlic. Saute till onions turn soft and clear. Add beans, 5 cups of broth and bay leaf, stir well. Cover, twist to lock the lid and turn the valve to sealing. Press the manual button and set to 50 minutes high pressure. When timer beeps done, wait 20 minutes then turn valve to venting. Stir and serve over hot cooked rice!
STOP TOP Recipe
Well… ok… it’s not REALLY Popeye’s Red Beans and Rice… but the closest thing to it that is vegan and gluten free!!!!
5 cans of (15oz) Trappey’s red beans drained
4 tbsp. olive oil or vegan “butter”
¾ c Guidry’s onion mix
½ Bell Pepper diced
1.5 tsp. of coconut sugar
1.5 tsp. of liquid smoke
1 tsp. of minced garlic
1 tsp. of onion powder
3” – 4” section of KOMBU seaweed
1 tbsp. of Cajun seasoning (I used BASIN BLEND CAJUN spice)
1 + cup(s) of veggie stock
1 tsp. of Celtic sea salt
Directions: sauté onions, green pepper, oil and Cajun seasoning in pan till onions are translucent. Put 4 cans of the beans, liquid smoke, garlic, onion powder and sugar into food processor with a little of the veggie stock and processes until blended smooth (may have to do in batches). Add all bean mixture and leftover full can to sautéed veggies and add in remaining veggie stock till liquid consistency. … cook over very low heat for 2 hours stirring often. Add any veggie stock as necessary to end up with the consistency of a thick gravy.
Dr. Marie’s Vegan gluten free Lasagna
1 bag of Gardein beefless ground beef
1 cup Guidry’s onion mix
2 tbls minced garlic
1 tblsp Basin Blend original seasoning
1 box gluten free egg free lasagna noodles
2 jars Dave’s Gourmet roasted garlic & sweet basil organic spaghetti sauce
2 tubs of Treeline treenut french style cheese
1 cup frozen spinach
1 tsp Celtic sea salt
1/2 cup Follow Your Heart mozzarella shredded vegan cheese
Preheat the oven degree to 400 degrees.
Put ground “beef”, onions, garlic and seasoning in a pan and sauté for 10 minutes stirring often. Open box of gluten free lasagna noodles. Using a 9×13 glass dish lightly grease to prevent sticking.
For the “Ricotta” cheese…Take the 4 ounces of thawed frozen chopped spinach and squeeze out any moisture. I like to use paper towels to do that to get it really dry. Add to a bowl with the treenut cheese and the sea salt… mix well. Set aside.
You take a 9×13 dish and pour 1 jar of the spaghetti sauce and spread in dish. Then place a layer of noodles on top.
Then add thick layer of meat sauce and another layer of noodles.
Next comes the “ricotta” cheese you made and add more noodles on top.
One more thick layer of meat sauce and more noodles. You may have some extra sauce- set aside for after the lasagna is baked. Top with 1/2 cup of shredded vegan mozzarella.
Bake at 400 with foil on top for 45 minutes, top with the hot extra tomato sauce if desired, slice and serve.
Vegan Crab Cakes
Stove Top RECIPE
1 15 oz can garbanzo beans, rinsed. Save liquid
2 14 oz cans hearts of palm, drained & rinsed
6 tablespoons reserved garbanzo bean liquid
1/4 cup vegan mayonnaise (Vegenaise brand)
2 tablespoons fresh lemon juice
2 teaspoons vegan worcestershire sauce (*see note)
2 teaspoons mustard
1/2 cup green onion, diced
1/2 tablespoon dulse flakes/granules or kelp flakes/granules
1 tablespoon of dried parsley
1 teaspoon Old Bay Seasoning (or any seafood gluten free seasoning)
1/2 teaspoon sea salt, more to taste
1/2 teaspoon garlic powder
1 cup of vegan GLUTEN FREE breadcrumbs (Chickpea crumbs brand)
1/4 cup of preferred oil, for pan-frying (divided) or use non-stick pans like SCAN PAN
In a food processor add the garbanzo beans and hearts of palm together. Pulse just a few times to break it up. Don’t pulse too many times or it will turn to mush. It should have a crab-like consistency. You can also do this manually; just use a fork or your hands to shred everything up. Set aside.
In a large mixing bowl, whisk the reserved liquid (from the beans) well. Then add the vegan mayonnaise, lemon juice, worcestershire sauce, mustard and all the dry seasonings. Whisk to combine well.
Now add the bread crumbs, green onion, and hearts of palm and garbanzo bean mixture. Gently fold to combine. Taste for salt or seasoning, add more if needed. Pop the mixture in the freezer for 15-20 minutes. This helps the mixture stay together a bit better.
Place enough breadcrumbs onto a shallow plate that will coat patties evenly. Take mixture out of freezer. Place about 1/4 cup of mixture into your hands to form a ball. Then gently flatten to form it into a patty shape. Coat patty in the bread crumbs on each side. Place aside and continue until the mixture is gone.
Heat a large skillet on medium heat (about 2-3 minutes). Add about 2 tablespoons of oil and wait until it gets hot and shimmery before adding the patties. If you place the patty on the pan and you hear it sizzle, it’s ready.
Place about 4-5 patties on your pan at one time, but make sure you don’t overcrowd the pan because they won’t cook properly. Pan-fry them about 3-4 minutes on each side, or until light golden brown. Try to only flip each patty once. When done, transfer the patties to a paper towel-lined plate to absorb excess oil. Wipe out pan before the uncooked patties are added. Add tiny amount of fresh oil and continue until all patties are complete.
Serve hot with vegan tartar sauce, a lemon wedge and top with chopped green onions. Enjoy!
*This recipes yields 10-12 cakes, using about 1/4 cup of mixture for each one.
*Worcestershire isn’t typically vegan, but there are vegan versions to choose from. I purchase Annie’s Organic Vegan Worcestershire Sauce and there are others on the market. Make sure to read the labeling before purchase. If you can’t find vegan Worcestershire sauce, you can use low-sodium COCONUT SECRETS COCONUT AMINOS.
VEGAN GLUTEN FREE Corn Muffins
This delicious recipe comes from “Forks Over Knives: The Cookbook.”
1 ½ tbsp. ground flaxseed 1 cup unsweetened plain almond milk
½ cup unsweetened applesauce ½ cup 100% pure maple syrup
1 cup cornmeal
1 cup oat flour 1 tsp. baking soda 1 tsp. baking powder
½ tsp. salt 1cup frozen corn kernels
Combine the flaxseeds and the almond milk in a small bowl and let sit for about 5 minutes. In a large bowl combine the applesauce and maple syrup. Add the flaxseed-almond milk mixture. Stir in the cornmeal, oat flour, baking soda, baking powder and salt. Stir until mixed well but don’t over mix. Add the corn kernels. Pour the batter into muffin cups. Bake at 375 degrees for 15-20 minutes.
Vegan Gluten Free No-Yeast Rolls
2 cups vegan GF flour (Bob’s Red Mill all-purpose baking flour wheat & dairy free)
2 tsp baking powder
1.5 tsp Celtic sea salt
1 cup plant milk
4 tablespoons of Vegannaise mayo (vegan)
Combine all ingredients, spoon into muffin pan with silicone liners to the top of each, cook 350 degrees for 15-30 minutes until golden brown on top.
VEGAN ALFREDO SAUCE
- 1 cup raw cashews, soaked overnight, drained and rinsed
- 3/4 cup water
- 2 garlic cloves, peeled
- 1/2 tbsp lemon juice
- 1/2 cup diced onion
- 2 tbsp nutritional yeast
- 1 tsp salt
- 1/4 tsp dried rosemary
- 1/4 tsp black pepper
- After the cashews have soaked overnight (or at least 6 hours), drain and rinse them.
- Add the cashews and all other ingredients to a high-powered blender and blend until smooth; it may take up to 5 minutes in blender… add more liquid as needed.
- Use immediately in a recipe or store in a sealed container in the fridge.
VEGAN MUSHROOM GRAVY
2 tsp. veggie broth
2 cups veggie broth
1 ½ cup finely chopped red onion
4 cloves minced garlic
2 cups sliced mushrooms
6 tbsp. gluten free all purpose flour
¼ cup tamari
3 tbsp. nutritional yeast
½ tsp. white vinegar
sea salt to taste
In a medium bowl, whisk together the 2 cups of veggie broth with the flour. Set aside. Turn on burner to high or medium high. Pour the 2 tsp. of veggie broth into pot. Add onion and cook until translucent, stirring as needed to prevent sticking. Stir in garlic. Add the flour and veggie broth mixture to the pot. Stir well. Add tamari, nutritional yeast, white vinegar, salt and mushrooms. Mix well. Simmer for 3-5 minutes stirring frequently as gravy thickens.
Resources for Recipes and Meal Plans:
Proteinaholic by Dr. Garth Davis The Starch Solution by Dr. McDougall
How Not to Die by Dr. Greger Prevent and Reverse Heart Disease by. Dr. Esselstyn
Medical Medium by Anthony William
Legal: The information provided is not intended as a means of diagnosis or treating illness or as a replacement for any medicine or advice from a competent physician. Individuals having serious health problems should consult a competent licensed physician specializing in their condition. These statements have not been evaluated by the FDA. We assume no responsibility for anyone choosing to self-administer any suggestions in this publication; they do so on their own determinism. The information in this publication is for educational purposes only.
Copyright 2020. All Rights Reserved. Optimum Solutions LLC dba THAT’S HEALTH