Table of Contents. About the Recipes 2 Grocery List 3 Favorite Products 5 Antipasto 6. Salsas & Cremas 38. Dolce 51. Primo 15

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2 Table of Contents About the Recipes 2 Grocery List 3 Favorite Products 5 Antipasto 6 Bruschetta Patatas 7 Oven-Roasted Tomatoes 9 Pear & Sun-dried Tomato Crostini 11 Patata Boats 13 Primo 15 Baked Spinach Gnocchi 16 Cauliflower Risotto with Sun-dried Tomatoes 18 Creamy Pepper-Tomato Pasta 20 Eggplant Pecan 22 WFPB Pizza Dough 24 Garden Fresh Pizza 26 Mouthwatering Meatless Meatballs 28 Mushroom Fettuccine Alfredo 30 Pasta Primavera 32 Spicy Tempeh Calzone 34 Steamed Potato Florentine 36 Salsas & Cremas 38 Basil Avocado Pesto 39 Hearty Tomato Sauce 41 Nutty Parmesan 43 Romesco Spread 45 Top Notch Pizza Sauce 47 Zesty Cashew & Herb Sauce 49 Dolce 51 Almond Lemon Biscotti 52 Fig & Oat Cookies 54 Lemon Cashew Cheesecake 56 White Grape & Orange Glaze 58 Strawberry Coconut Gelato 59 About Katie Mae 61 Resources 62 1

3 About The Recipes Katie Mae teaches a 100% whole food, plant-based diet and cooking style. Since working with two of the country s leading medical centers for nutrition and lifestyle medicine, Katie s learned first hand which foods lead to vibrant beauty and energy, and which ones bring on disease. All of the recipes in this cookbook are 1) 100% plant-based, meaning NO animal products 2) based on whole food ingredients, close to how they were in nature 3) free of added sugar, oil and salt (sos-free) 4) gluten-free World cuisines are incredibly delicious and often burst with flavor compared to our American food choices and processed foods in general. The herbs and spices of traditional cuisines give the phenomenal flavor. Unfortunately, in today s world these cuisines are still filled with processed sugar, oil and salt - a dangerous threesome. This PLANTZ Cookbook Series is bridging the gap between global delights and healthy cooking. The recipes in this series are culturally inspired, but blossom with whole food, plant-based goodness. These recipes will not include any added refined sugar, oil or salt. HOWEVER, it is up to you to purchase and prepare foods that do not contain the troublesome trio. Read the ingredient list! And as Jeff Novick says, NEVER believe anything you read on the front of a food package. 2

4 Grocery List Here s list of all the ingredients used in this cookbook. Don t be overwhelmed. Some of these are used only once, but most of them are staples for a plant-based kitchen. Any foods not available at your conventional grocery store, can be found at your local health food or gourmet grocery store, or online. The items listed in green are available at the online store at. Vegetables Asparagus Baby arugula Broccoli Carrots Cauliflower Chives or scallions Collard greens Cremini mushrooms Eggplant Kale Red bell pepper Red onion Spinach, fresh and/or frozen Yellow onion Yukon gold potatoes Fruit Avocado Dates, Medjool or Deglet Noor Dried Mission figs Lemon zest and lemon juice Lime zest and lime juice Strawberries Cherry tomatoes Heirloom Tomatoes Roma tomatoes Whole Grains Brown rice flour Rolled oats or oat flour Short grain brown rice Quinoa or brown rice spaghetti Quinoa or brown rice fettuccine Quinoa or brown rice penne 3

5 Beans, Lentils & Peas Frozen green peas Organic firm tofu Organic tempeh White beans, no salt added Grocery Items Active-dry yeast Applesauce, unsweetened Arrowroot powder Baking powder, no aluminum added Baking soda Balsamic vinegar Canned coconut milk Garbanzo and/or fava bean flour Grape juice, no sugar added Molasses Nutritional yeast Organic soy milk, unsweetened Potato starch or flour Stoneground mustard, no salt added Strawberry jam, no sugar added Fire-roasted tomatoes, no salt added Sun-dried tomatoes, no oil or salt added Tomato sauce, no salt added Tomato paste, no salt added Vegetable broth, no salt added Nuts & Seeds Almonds, no oil or salt added Cashews, no oil or salt added Flaxseed, ground or flax meal Hazelnuts Pecans Pine nuts Tahini, no salt added Walnuts Herbs & Spices Dried basil Dried marjoram Dried oregano Dried rosemary Dried thyme Fresh basil Fresh flat-leaf parsley Fresh oregano Garlic granules and/or garlic cloves Ground black pepper Ground cinnamon Italian seasoning Onion granules and/or flakes Poultry seasoning Red pepper flakes 4

6 Favorite Products Here s list of my favorite plant-based food products made with out sugar, oil and salt. Ancient Harvest Quinoa Pasta Andean Dream Quinoa Pasta DeBoles Gluten-Free Pasta Jovial Brown Rice Pasta Food For Life Sprouted Organic Corn Tortillas La Tortilla Factory Sonoma Organic Corn Tortillas Eden Organic Beans, No Salt Added Healing & Alive Organic Tempeh LightLife Organic Tempeh Wildwood Sprouted Organic Tofu BioNaturae Organic Tomato Paste, No Salt Added BioNaturae Organic Strained Tomatoes, No Salt Added Muir Glen Tomato Sauce, No Salt Added Muir Glen Diced Tomatoes, No Salt Added Muir Glen Fire-Roasted Tomatoes, No Salt Added Olive Nation Sun-Dried Tomatoes, No Oil or Salt Added BioNaturae 100% Fruit Spreads, No Sugar Added St. Dalfour 100% Fruit Spreads, No Sugar Added O California Balsamic Vinegar, Lead-Free Rumford Aluminum-Free Baking Powder Westbrae Natural Stoneground Mustard, No Salt Added West Soy Organic Unsweetened Soy Milk 5

7 Antipasto (Appetizers) Bruschetta Patatas 7 Oven-Roasted Tomatoes 9 Pear & Sun-dried Tomato Crostini 11 Patata Boats 13 6

8 Bruschetta Patatas 4 Roma tomatoes 4 tablespoons onion, minced 1½ tablespoons balsamic vinegar 1 teaspoon dried oregano ¾ teaspoon garlic granules (3 cloves, minced) 3 large Yukon gold potatoes ¼ teaspoon ground black pepper ¾ cup fresh basil, diced after measuring ¼ cup pine nuts or walnut pieces 7

9 Preheat the oven to 425 F. Line a baking tray with parchment paper and set aside. Cut the tomatoes in half and use a spoon to remove the seeds. Dice the tomatoes and put them in a large bowl. Add minced onion to the bowl. Whisk together vinegar, oregano, garlic and pepper. Stir dressing into the tomatoes and let sit for 20 minutes at room temp. Slice potatoes into rounds ¼ - ½-inch thick. Try to be consistent with the thickness. Lay the potato slices on prepared baking sheet. Bake them for 12 minutes. Flip the potatoes and put them back in the oven for minutes, or until they have your desired firmness. Stir basil and nuts into the tomatoes. When potatoes are done remove the tray from the oven and top each potato round with bruschetta. If you d like the topping warmed up, then put the tray back in the oven for 2-3 minutes. Best served before the potatoes cool. Makes about 24 each Prep time: 25 minutes Cook Time: 25 minutes 8

10 Oven-Roasted Tomatoes with Arugula Recipe by Ramses Bravo 12 Roma tomatoes, cut in half lengthwise 1 tablespoon garlic granules 1 tablespoon dried onion flakes 1 tablespoon dried oregano 1 tablespoon fresh basil, chopped 1 tablespoon fresh chives, chopped 1 tablespoon fresh flat-leaf parsley, chopped 1 tablespoon blanched fresh tarragon, chopped ½ pound baby arugula 9

11 Preheat the oven to 250 F. Line a rimmed baking sheet with parchment paper. Put the tomatoes cut side up on the lined baking sheet. Sprinkle with garlic granules, onion flakes and oregano. Bake for 30 minutes. Then sprinkle with the basil, chives, parsley and tarragon and bake for 5 more minutes. Let cool. Arrange the arugula on a platter or 4 salad plates. Top with the tomatoes. NOTE For the best results, chop the fresh herbs just before sprinkling them over the tomatoes. For a more refined preparation, remove the skins from the tomatoes before serving. The skins should come right off the roasted tomatoes, but be careful not to let the herbs fall off when removing the tomato skins. Makes 4 servings Prep time: 5 minutes, not including soak time Cook Time: 90 minutes Chef Ramses Bravo As the Executive Chef at True North Health Center in Santa Rosa, CA, since 2007, Chef Ramses has been delighting guests with healthful delicious meals. He believes that people shouldn t have to choose between tasty and healthful when eating. His cookbook, Bravo combines simple flavors and textures that complement each other, without the use of salt, oil or sugar. 10

12 Pear & Sun-Dried Tomato ½ cup cashews, soaked for at least 1 hour ¼ cup water 1 teaspoon nutritional yeast ½ teaspoon stoneground mustard, no salt added 3 large Yukon gold potatoes 6 tablespoons sun-dried tomatoes, no oil added,minced 1 lemon, zested and juiced 1 pear, diced ¼ teaspoon ground black pepper 11

13 Preheat the oven to 425 F. Line a baking tray with parchment paper and set aside. In a mini blender, blend cashews, water, nutritional yeast and mustard. Set aside. Slice potatoes into rounds ¼ - ½-inch thick. Try to be consistent with the thickness. Lay the potato slices on prepared baking sheet. Bake them for 12 minutes. Flip the potatoes and put them back in the oven for minutes, or until they have your desired firmness. Add the sun-dried tomatoes, lemon zest, lemon juice, pear and pepper to a bowl. Set aside. When potatoes are done remove the tray from the oven and lay the potato rounds on a plate in a single layer. Spread ½ - 1 teaspoon of the cashew cream onto each potato round. Then top each one with pear mixture. Sprinkle with extra black pepper. Best served before the potatoes cool. Makes about 24 each Prep time: 20 minutes, not including soak time Cook Time: 25 minutes 12

14 Patata Boats 4 Yukon gold potatoes Garlic granules to taste Black pepper to taste 13

15 Preheat oven to 450 degrees. Cover a baking sheet with parchment paper. Slice potatoes in half. Score each potato half. To do this use a pairing knife to make small diagonal slices (¼ inch deep) across the potato in one direction and then in the opposite direction. Place potato boats onto prepared baking sheet. Sprinkle the potatoes with garlic granules, careful to limit sprinkling on the parchment paper. Do not use garlic powder because it will burn. Bake potatoes for 40 minutes. They will be toasty brown on the outside and soft in the middle. Either top these with your favorite spread or dip them into a sauce. They are great paired with the Basil Avocado Pesto or Romesco Spread. Makes 8 each Prep time: 5 minutes Cook Time: 40 minutes 14

16 Primo (First Course) Baked Spinach Gnocchi 16 Cauliflower Risotto with Sun-dried Tomatoes 18 Creamy Pepper-Tomato Pasta 20 Eggplant Pecan 22 WFPB Pizza Dough 24 Garden Fresh Pizza 26 Mouthwatering Meatless Meatballs 28 Mushroom Fettuccine Alfredo 30 Pasta Primavera 32 Spicy Tempeh Calzone 34 Steamed Potato Florentine 36 15

17 Baked Spinach Gnocchi 4 medium Yukon gold potatoes, chopped ½ yellow onion, diced 6 garlic cloves, minced (1½ teaspoons garlic granules) 3 cups fresh spinach, chopped (about 6 ounces frozen) 1 tablespoon tahini (sesame seed butter) ½ tablespoon dried oregano ½ tablespoon dried rosemary ½ teaspoon ground black pepper ¼ cup brown rice flour 2 tablespoons arrowroot powder (optional helps bind) 16

18 Preheat oven to 425 F. Lay a piece of parchment paper on a baking sheet. Boil potatoes. Once they are soft, strain them in a colander. Then transfer to a medium bowl and mash with a potato masher. While the potatoes cook, add onion to a sauté pan over medium heat. Keep covered and stir occasionally. Once the onions are translucent, about 5 minutes, add the garlic. Cook for 2 minutes, continuing to stir. Add spinach and cook for another 2 minutes. Turn off the heat. Add tahini, herbs, black pepper, rice flour and arrowroot powder to the potatoes. Mix well until it starts to form a dough. Stir in the spinach mixture and mix well. Take a handful of the dough (about ¾ cup), shape it into a ball and then start to roll it in your hands to form a short tube shape. Finish rolling it out on a cutting board to be about 1-inch thick. Use a knife to cut into 1-inch pieces. Optional step for a prettier presentation: Hold a fork in your left hand so that the tines (tips) of the fork are on the cutting board and the back side of the fork is facing away from you. Take one gnocchi in your right hand and roll it gently down the back of the fork tines, creating groves in the dough (see picture). Don t try doing this for both sides. If you roll the gnocchi down the fork the groves should go around ¾ of each piece. Place the finished piece on the baking sheet, and repeat with the rest of the pieces. Once all the gnocchi are on the baking tray, bake for 8 minutes. Flip all of the gnocchi and bake for another 8 minutes. They will be slightly crisp outside with a soft, fluffy center. Serve immediately with Hearty Tomato Sauce, Alfredo Sauce or Basil Avocado Pesto. Makes 40 each Prep time: 20 minutes Cook Time: 50 minutes 17

19 Cauliflower Risotto with Sun-Dried Tomatoes 4 cups vegetable broth, no salt added or water ½ head cauliflower, chopped (12 ounces) 1 tablespoon poultry seasoning ½ cup organic soy milk, unsweetened ½ cup water 1 teaspoon stoneground mustard, no added salt 1 small yellow onion, diced 4 garlic cloves, minced (2 teaspoons garlic granules) 1 tablespoon tahini (sesame seed butter), no added salt 1½ cups uncooked short grain brown rice ½ cup sun-dried tomatoes, no oil added, diced (1½ ounces) ¼ cup fresh basil, loosely packed 2 tablespoons pine nuts 18

20 In a medium pot start boiling 4 cups of vegetable broth in a medium pot. Add cauliflower and poultry seasoning. Boil until the cauliflower is soft. Turn the heat to low to keep the vegetable broth warm. Scoop out the cauliflower and transfer to a blender. Add the soy milk, water and stoneground mustard and blend until creamy. Place a high-sided sauté pan or medium pot over medium heat. Add onions and cover with a lid. Stir frequently to prevent the veggies from burning. Once the onion is translucent, add the garlic. Then stir in the rice and tahini. Stir until the grain is coated with the tahini. Continue stirring the rice until the edges have turned translucent but the center is still opaque (5-10 minutes). If the rice starts to stick to the pan it s time to go to the next step. Add the warm broth to the rice. Cook for 20 minutes. Then add the cauliflower cream from the blender. Simmer for another 40 minutes. Begin tasting the rice after about 30 minutes to gauge how much longer it has to cook. When it s close to being done stir in the sun-dried tomatoes. The risotto is ready when the rice is al dente (when it still has a bit of chew) and the dish has the consistency of thick porridge. When it s done, turn off the heat. Stir in fresh basil and top with pine nuts. Serve the risotto immediately. The longer it stands, the more the starches will set and creamy silkiness will lessen. Makes 4-6 servings Prep time: 10 minutes Cook Time: 70 minutes 19

21 Creamy Pepper-Tomato Pasta 1 medium red bell pepper, deseeded 1 cup fire-roasted tomatoes, no salt added ¼ cup water 2-4 tablespoons almond butter, no salt added 2 teaspoons garlic granules 1½ teaspoons onion granules ¼-½ teaspoon red pepper flakes (or more to taste) 16-ounce gluten-free spaghetti or other pasta 1 large lime, zested and juiced 1 bunch collards, very thinly sliced 2 tablespoons sliced almonds for garnish Freshly ground black pepper 20

22 In a blender, combine red pepper, fire-roasted tomatoes, water, almond butter, garlic, onion and red pepper flakes. Blend until you have a creamy-sauce consistency. Set aside. Add a pot of water to stove over medium-high heat. Cover and bring to a boil. Once the water is boiling, add pasta and cook according to the directions on the package. When the pasta is al dente (just slightly undercooked), remove from heat and strain the water. Add pasta back to the pot without any heat. In another pot on the stove, add 1-2 inches of water and a steam basket. Cover and bring the water to a boil. Add the collard greens and cook for 5 minutes, or until they are soft and bright green. Add the pepper-tomato sauce to the pasta and heat over low-medium heat. Stir occasionally until the pasta and sauce are fully heated. Gently stir in lime zest and juice. To serve, use tongs to lay collards across the plate and then top with pasta. Other serving options are to serve the collards on top of the pasta, or mix the collards into the pasta. Garnish with almonds and black pepper. Makes 4-6 servings Prep time: 10 minutes Cook Time: 15 minutes 21

23 Eggplant Pecan 2 Yukon gold potatoes, ¼ inch slices 1 eggplant, ¼ inch rounds 1 small yellow onion, chopped 14 ounces fire-roasted tomatoes, no salt added 1 cup tomato sauce, no salt added 1 tablespoon dried marjoram 1 tablespoon dried oregano ½ tablespoon garlic granules ¾ cup pecans, ground (or chopped for more crunch) 1 Roma tomato, sliced 22

24 Preheat broiler. Line 2 baking sheets with parchment paper. Place the eggplant slices in a single layer on 1 baking sheet, and the potato slices in a single layer on the other sheet. Add the onions to any open space on the pans or across the top slices. Broil the veggies for 5 minutes, flip, and broil for 4-5 more minutes, careful that potatoes don t get too browned. Meanwhile, add the fire-roasted tomatoes and tomato sauce to a bowl. Add marjoram, oregano and garlic and stir well. Preheat oven to 425 F. In a 9x13 inch casserole dish, spread ½ cup of the tomato mix across the bottom. Then layer the eggplant and potato slices so that they alternate. Pour the remaining sauce across the dish. Sprinkle the pecans over sauce. Finish by laying tomato slices across the top. Bake for 20 minutes. Enjoy warm. Makes 12 3 x 3 inch pieces Prep time: 15 minutes Cook Time: 30 minutes 23

25 WF P B Pizza Dough 1 cup brown rice and/or almond flour 1 cup garbanzo and/or fava bean flour ½ cup potato starch 1 tablepoon dried oregano 1 tablepoon dried marjoram ½ tablespoon garlic granules ¼ ounce active-dry yeast (2¼ teaspoons) 1¼ cup vegetable broth, no salt added 1 tablespoon flaxseed, ground 24

26 In a large bowl, combine flours, potato starch, herbs, garlic and dry-active yeast. Stir well and set aside. In a small saucepan, bring vegetable broth to a boil. While it heats, put ground flaxseed into a small bowl. Once the broth is boiling, turn off the heat. Pour two tablespoons of the broth over the flaxseeds and whisk immediately until a thick gel is formed. Pour the rest of the broth into a small bowl or measuring cup - it should be about 1 cup. Then pour half of that broth into the dry ingredients. Add the flaxseed gel. Use a fork to mix the ingredients. Add more broth as needed. You may not need it all; I usually have ¼ cup of broth left. Do not overwork the dough. Dough will be slightly sticky when all ingredients are combined. With your hands, shape the dough into a ball and set it inside the bowl. Dip your fingers in the remaining broth and gently wet the outside of the ball. Cover with a clean towel and let rise for minutes. Preheat oven to 425 F. Flour your pizza stone, or line a baking tray with parchment paper and set side. As the dough sits, it will rise because the yeast is creating air pockets in the dough. This air in the dough makes for a lighter and less dense pizza crust. However, when the dough is kneaded and played with that air gets released. Therefore, you want to handle the dough as little as possible. Decide before picking up the dough, how many pizzas you re making so you know if the dough needs to be divided in 2 or more sections. Once the dough has had time to rise, lay a little bit of brown rice flour over a cutting board or flat surface. Pick up the ball of dough or break off the piece you re using. Place the dough onto the floured surface. Use a rolling pin or your fingers to flatten the dough into a crust ¼ - ½ inch thick. Then go around the dough, gently tucking over the edges to form a slightly raised crust. Add toppings and bake for minutes until it has your desired crispness. Makes 2 8-inch pizza crusts Prep time: 15 minutes, not including rise time Cook Time: 20 minutes 25

27 Garden Fresh Pizza 1x WFPB Pizza Dough recipe (page 24) 1x Top Notch Pizza Sauce recipe (page 47) 6 asparagus spears, chopped in 1-inch pieces 1 red bell pepper, sliced in strips ½ small red onion, sliced in strips 2 tablespoons pine nuts 3 cups baby arugula, loosely packed 26

28 In a large bowl, combine flours, potato starch, herbs, garlic and dry-active yeast. Stir well and set aside. Preheat oven to 425 F. Lay a piece of parchment paper on a baking sheet. Roll out pizza dough and shape into 2 8-inch pizza crusts. In a small saucepan, bring water to a boil. Once it s boiling add chopped asparagus. Let them sit for 3-5 minutes. Pull out a spear, let it cool for 30 seconds and test it. When they are crisp-tender use a slotted spoon to scoop them out into a bowl. Top the pizza crusts with your desired amount of pizza sauce. Bake for 6 minutes on the center or bottom rack. Then add the asparagus, red pepper, red onion and pine nuts. Bake for another 8 minutes on the center or top rack. Finish by 1½ cups arugula on each pizza. Use a pizza slicer or sharp knife to cut the pizza into 6 pieces. Serve immediately. Makes 2 8-inch pizzas Prep time: 10 minutes, not including dough or sauce Cook Time: 20 minutes 27

29 Mouthwatering Meatless Meatballs Recipe by Ashley Cox ½ onion, chopped ½ cup celery, chopped (1 stalk) 1 can (15 ounces) kidney beans, drained and rinsed (1½ cups) ½ cup rolled oats, lightly ground 2 tablespoons tomato paste, no salt added 2 tablespoons nutritional yeast ½ tablespoon garlic granules (6 cloves, minced and sautéed) 2 teaspoons Italian seasoning ¼ teaspoon black pepper 2 tablespoons fresh flat-leaf parsley, chopped 2 tablespoons fresh basil Leaves, chopped 28

30 Preheat oven to 350 F. Place a piece of parchment paper on a baking sheet and set aside. Place a small or medium pan over medium heat. Add onion and celery and cover with a lid. Stir occasionally to prevent the veggies from sticking. Once the onions are translucent, about 5-8 minutes, turn off the heat. In a food processor, combine the kidney beans, rolled oats, tomato paste, nutritional yeast garlic granules, Italian seasoning and black pepper. Pulse until the beans are mostly broken up. Add parsley, basil, and the cooked onion and celery. Pulse until everything is an even size and consistency. There shouldn t be any large pieces of beans, veggies or herbs. Roll meatless mixture into 1-inch balls and place on prepared baking sheet. Bake for minutes. Serve with gluten-free pasta and Hearty Tomato Sauce. Makes meatballs Prep time: 20 minutes Cook Time: 35 minutes Ashley Cox Healthy eating is galmourous and Delicious with ashley. She is the author of LipstickAndBerries.com and inspiring people to eat plant-based and find their balance. After seeing the movie, Forks Over Knives and reading Joel Furhman s book, Eat to Live, Ashley has been on a mission to fill her body with vibrant, health-promoting fruits and vegetables, and to share the message with others. 29

31 Mushroom Fettuccine Alfredo 1 yellow onion, diced 12 ounces Cremini mushrooms, sliced (about 18 mushrooms) 8 garlic cloves, minced (2 teaspoons garlic granules) 1 cup organic soy milk, unsweetened (or other non-dairy milk) ¾ cup cooked white beans, rinsed ½ cup water 2 tablespoons nutritional yeast 1½ tablespoons Italian seasoning ½ teaspoon black pepper, or to taste 14 ounces gluten-free fettuccine noodles 1 lemon, juiced ¼ cup fresh flat-leaf parsley, diced 30

32 In a large sauté pan over medium heat, add onion and mushrooms. Keep the pan covered, stirring occasionally so the veggies don t stick. After a few minutes add the garlic, continuing to stir occasionally. Once the onions are translucent and the mushrooms are cooked, turn of the heat and transfer half of the veggies to a blender. Add the non-dairy milk, beans, water, nutritional yeast, Italian seasoning and black pepper. Blend until smooth. Pour the sauce into the pan with the rest of the mushrooms and onions. In a medium pot, bring water to a boil. Add pasta and cook as directed. When pasta is al dente, remove from heat and drain. Mix pasta into the Alfredo sauce and turn the heat to low-medium. Once the sauce is warm, stir in lemon juice and fresh parsley. Serve immediately. Sauce will thicken as it cools. Makes 4-6 servings Prep time: 10 minutes Cook Time: 15 minutes 31

33 Pasta Primavera 2 carrots, diced (about 1½ cups) 1 yellow onion, diced 1 red bell pepper, diced 12 spears asparagus, chopped (about 1½ cups) 8 garlic cloves, minced (1 tablespoons garlic granules) 12 ounces quinoa penne ¾ cup water ¼ cup organic soy milk, unsweetened ¼ cup rolled oats, ground (oat flour) 1½ cups frozen green peas ½ cup fresh basil, loosely packed, diced (2 tablespoons dried) 2 tablespoons fresh oregano, diced (2 teaspoons dried) ¼ teaspoon black pepper or more to taste 1 large lemon, juiced 1 cup cherry tomatoes, halved 32

34 Fill a medium pot half way with water. Place over medium heat and cover. In a large sauté pan over medium heat, add the carrots and onion. Keep the pan covered and stir occasionally so the veggies don t stick to the bottom of the pan. After 5 minutes add the red pepper, asparagus and garlic. Cook for another 5 minutes. Add pasta to the pot of boiling water and cook as directed. When pasta is slightly al dente, remove from heat, drain and set aside. In a blender, add water, soy milk and oats. Blend and then add to vegetables. Add in the pasta, peas, fresh herbs, and black pepper. Simmer for a few more minutes, stirring occasionally, until you have a creamy sauce. Turn off heat. Now stir in lemon juice and tomatoes. Serve hot, or chill for at least 20 minutes in refrigerator to serve as a cold pasta salad. Makes 4-6 servings Prep time: 5 minutes, not including soak time Cook Time: 90 minutes 33

35 Spicy Tempeh Calzone DOUGH 1x WFPB Pizza Dough recipe SAUCE 2x Top Notch Pizza Sauce (page 47) or 1x Hearty Tomato Sauce (page 41) FILLING 1 small onion, diced 8 ounces tempeh, chopped 1 tablespoon nutritional yeast 1 tablespoon pizza spice blend or Italian seasoning ¼ teaspoon red pepper flakes 3 kale leaves, chopped 34

36 Have pizza dough and sauce made to use shortly. Preheat oven to 450 F. Lay a piece of parchment paper on a baking sheet and set aside. Add onions to a large sauté pan over medium heat. Cover with a lid and stir occasionally to prevent burning. After a few minutes, stir in the tempeh and cook for 5 minutes. Add nutritional yeast, spices, kale and half of the sauce. On a large cutting board or other flat surface, sprinkle a little flour of your choice to keep the dough from sticking. Shape 1/3 of the dough into a ball and put it on the surface. Sprinkle a rolling pin with a little flour and then use it to roll the dough ¼ - ½ inch thick and into a long oval shape (about 7x10 inches). Scoop ¾ cup of the filling on to the bottom half of the dough, leaving ¾ inch space around the filling to close the calzone. Use a spatula to help lift the top half of the dough and carefully fold it over the filling so the top edges meet the bottom edges. Use your fingers to gently PlantBasedKatie.c squeeze the edges together. If a hole forms in the dough, you can try to patch it om up, but it s ok if there s a little opening. With the spatula, transfer the calzone to the prepared baking sheet. Repeat twice more with the rest of the dough. Bake for minutes. Heat the remaining sauce in a small saucepan over low-medium heat. Stir occasionally. Once it has a good simmer to heat to low until ready to serve. When calzones are done, let them cool for 5 minutes before serving. Top with the extra sauce and enjoy. Makes 3 4x6 inch calzones Prep time: 20 minutes, not including dough and sauce Cook Time: 30 minutes 35

37 Steamed Potato Flourentine ½ Zesty Cashew & Herb Sauce recipe (page 49) 3 yukon gold potatoes, sliced in rounds (about 1 pound) 3 cups spinach, chopped 36

38 In a small saucepan, warm up the herb sauce over low-medium heat, stirring occasionally. Once warm to heat to low. In a medium size pot, add a steam basket and 1-2 inches of water (water shouldn t go above the basket). Place over medium heat and bring water to a boil. Add potato rounds and steam for 8 minutes, or until the potatoes are just 2 minutes from being fully cooked. Add the spinach and steam for 2 more minutes. Move the potatoes and spinach to individual plates. Top with herb sauce. Note, if you d like a prettier presentation, cook the potatoes fully by themselves, transfer them to a plate and then cook the spinach separately. Layer the potatoes, spinach and sauce to meet your desired look. Makes 2 servings Prep time: 5 minutes, not including sauce Cook Time: 10 minutes 37

39 Salsas & Cremas (Sauces & Creams) Basil Avocado Pesto 39 Hearty Tomato Sauce 41 Nutty Parmesan 43 Romesco Spread 45 Top Notch Pizza Sauce 47 Zesty Cashew & Herb Sauce 49 38

40 Basil Avocado Pesto 1 cups frozen peas, thawed ½ cup water 1 avocado, pitted and peeled 2 cups fresh basil, packed loosely 1 lemon, juiced ½ tablespoon garlic granules ¼ teaspoon black pepper ½ cup walnuts 39

41 Add peas and water to a blender and blend until smooth. Add the avocado, ½ the basil leaves, lemon juice, garlic and black pepper. Blend just until the avocados are broken up and creamy. Add the remaining basil and walnuts. Blend for just a few seconds until the basil and nuts are chopped to small pieces. Serve or store in an airtight container for later use. Best eaten within 1-2 days. Makes 2 cups Prep time: 10 minutes Cook Time: 0 minutes PlantBasedKatie.c om 40

42 Hearty Tomato Sauce 3 heirloom tomatoes, chopped 1 cup cherry tomatoes, halved 14 ounces fire-roasted tomatoes, no salt added ½ yellow onion, diced 1 carrot, diced 6 Cremini mushrooms, diced 1 head of broccoli, diced 1 tablespoon garlic granules (4 garlic cloves, minced) 1 tablespoon dried oregano (3 tablespoons fresh) 1 tablespoon dried basil (3 tablespoons fresh) 1 teaspoon dried rosemary (1 teaspoon fresh) ¼ teaspoon ground black pepper 41

43 In a large pot add the chopped heirloom tomatoes, halved cherry tomatoes, and fire-roasted tomatoes. Bring to a boil. Then turn heat to low-medium and let simmer, stirring occasionally. In a non-stick pan over medium heat, add the carrots and onions. Cover with a lid and stir frequently. Once the onions start to become translucent, add the diced mushrooms and broccoli. Keep covered and let them cook for another 5 minutes. If the veggies start to stick to the pan, turn down the heat. You can also add 1-2 tablespoons to help with this. Once the tomatoes are fairly broken up, add the veggies and dried herbs to the tomato blend. Stir well. Let pasta sauce simmer for 15 more minutes. If using any fresh herbs, add them after this simmer time. I like to blend half of the sauce to give the sauce more thickness, but this step is completely optional. The easiest way to do blend the sauce is with an immersion blender, which is handheld and fits right into the pot. Pulse it a few times until about half of the veggies are blended. The other option is to transfer the sauce to the blender, blend and then pour it back into the pot. Let the sauce continue to cook until it is your desired consistency. The longer it simmers, the thicker it will become. Serve over whole grain pasta, a baked potato or steamed vegetables. Makes 1 quart Prep time: 10 minutes Cook Time: 45 minutes 42

44 Nutty Parmesan 1 cup plain hazelnuts 1 cup plain walnuts 43

45 Preheat oven to 350 F. Line a baking sheet with parchment paper. Lay the walnuts and hazelnuts across the parchment paper. Toast nuts in the oven for 5 minutes. Remove from oven and let cool for 15 minutes. Put the ½ of the nuts into a mini blender or spice/coffee grinder. Pulse several times until very fine and crumbly. Don t over process or it will turn to nut butter. Transfer the ground nuts to a bowl or container. Repeat with the remaining nuts and add them to the same container. NOTE Best stored in the freezer until ready to use. The Parmesan won t freeze so it can be used whenever you need it. Makes 2 cups Prep time: 20 minutes Cook Time: 5 minutes 44

46 Romesco Spread ¾ cup plain almonds, soaked for 30 minutes ½ cup fire-roasted tomatoes, no salt added 1 large red bell pepper, deseeded 1 tablespoon tahini, no salt added ½ tablespoon garlic granules ¼ teaspoon red pepper flakes (optional) 45

47 After soaking and draining almonds, add them to a food processor. Grind the almonds until they have a very fine consistency. The texture and thickness of the dish will depend on how long you grind them, but the flavor will be outstanding no matter what. Add the remaining ingredients to the food processor. Blend until you have a creamy, even consistency. Serve over Patata Boats, steamed tempeh or as a dip with cut veggies. Makes 1 ½ cups Prep time: 8 minutes Cook Time: 0 minutes 46

48 Top Notch Pizza Sauce ½ yellow onion, minced (about ½ cup) 4 garlic cloves, minced (1 teaspoon garlic granules) 3 tablespoons sun-dried tomatoes, no oil added, minced 1 tablespoon dried oregano (2 tablespoons fresh) 1 tablespoon dried basil (3 tablespoons fresh) 1 teaspoon dried thyme (1 tablespoon fresh) 6 ounces tomato paste, no salt added 1 cup water ¼ teaspoon ground black pepper 47

49 In a large sauté pan over medium heat, add onions and cover with a lid. Cook for 5 minutes, stirring occasionally. Add garlic and sun-dried tomatoes and cook for a few more minutes. Now add in dried herbs, tomato paste and water. Switch over to a wire whisk and stir until combined. Reduce the heat to low-medium and simmer the sauce for 15 minutes before seasoning with black pepper to taste. If using fresh herbs add them shortly before sauce is done for more flavor. Use right away, or pour in to a jar to cool and store in the fridge for a week. Makes 1 ½ cups Prep time: 5 minutes Cook Time: 20 minutes 48

50 Zesty Cashew & Herb Sauce ½ cup cashews soaking in ½ cup water for 30 minutes 1 lemon, juiced 2 tablespoons nutritional yeast 1 teaspoon garlic granules ½ teaspoon crushed red pepper flakes (optional) 1½ cups fresh basil leaves, loosely packed 1 cup flat-leaf parsley, loosely packed 49

51 Add cashews, soak water, lemon juice, nutritional yeast, garlic, and optional red pepper flakes to a blender. Blend until smooth. The longer the cashews soak the creamier they will be. Add fresh herbs and pulse a few times until they are finely chopped. You should see tiny pieces of herbs and the sauce should have a light green color. NOTE If you don t have a mini blender, you ll want to double this recipe to make it in a larger blender. Makes 1 ½ cups Prep time: 5 minutes, not including soak time Cook Time: 5 minutes 50

52 Dolce (Dessert) Almond Lemon Biscotti 52 Fig & Oat Cookies 54 Lemon Cashew Cheesecake 56 White Grape & Orange Glaze 58 Strawberry Coconut Gelato 59 51

53 Almond Lemon Biscotti 3 Medjool dates, soaked for 30 minutes in hot water 1 cup brown rice flour 1 cup almond flour 1 tablespoon arrowroot powder 1 teaspoon baking soda 2 lemons, zested and juiced 1 tablespoon flaxseed, ground ¼ cup of organic soy milk, unsweetened ½ cup sliced almonds, chopped 52

54 Make sure the dates are soaking. Preheat the oven to 350 F. Place a piece of parchment paper on a baking sheet and set aside. Add the brown rice flour, almond flour, arrowroot powder and baking soda to a large bowl and stir. This can also be done in a food processor. Set the lemon zest aside and add the lemon juice to a small blender. Add the strained dates, flaxseed and soy milk. Blend until smooth and creamy. Stir the lemon zest into the liquid. Pour the wet ingredients into the dry ingredients, whether they re in a bowl or food processor. Mix well until it forms dough. Crush the almond slices in your hand as you add them to the dough. Mix again. Shape the dough into 1 log - around 8 inches long. Place it on prepared baking sheet. Gently flatten the log a little bit with your hands, evening out the dough as you go. It should be about 4 inches wide and 2 inches tall. Bake for 15 minutes on the middle rack. Then remove from oven and let it cool for 1 hour. Preheat oven to 350 degrees. Cut the log into ½ inch slices on the diagonal with very sharp knife. Lay slices on the prepared baking sheets so they are on their side in a single layer. Bake for 7 minutes. Take the tray out and flip the biscotti. Bake for another 7 minutes. Remove from oven, let cool. Serve or cover for later. Note, these biscotti may be smaller than what you re used to. Also, they are not crunchy like traditional, but still very tasty. Makes 4-5 cups Prep time: 5 minutes, not including soak time Cook Time: 90 minutes 53

55 Fig & Oat Cookies DOUGH 1 tablespoon flaxseed, ground 2 tablespoons 100% grape juice 2 cups rolled oats (or oat flour) 1 cup pecans 1 teaspoon baking powder ½ teaspoon ground cinnamon 4 ounces applesauce, unsweetened FILLING 15 mission figs, soaked in hot water for 20 minutes ½ cup 100% grape juice 1 tablespoon lemon juice 54

56 In small bowl add ground flaxseed and grape juice and whisk for a minute and then put it in the fridge until needed. Preheat the oven to 350 F. Get out a baking sheet and parchment paper and set them aside. Add oats, pecans, baking powder and cinnamon to a food processor. Process until the oats and pecans are as fine as you can get them. Add applesauce and flax mixture to the food processor. Process until the dough has an even consistency. Transfer it to a bowl, using your hands to divide and shape the dough into 3 balls. In a mini blender, puree figs with grape juice and lemon juice until it is thick semi-chunky jam. Lay one of the pieces of parchment paper on a flat surface (large wood cutting boards work great). If the paper is rolling up on you, crinkle it into a ball and then lay it flat. Working with 1/3 the dough, use a rolling pin to roll it out to a large rectangle (about 4 by 8 inches, and less than a ¼ inch thick). Spread 1/3 of the fig filling down half the long side of the rectangle, be sure to leave about ½ inch space empty along the outside of the fig spread so the dough can stick together. Taking the bottom piece of parchment, slowly fold the dough in half along the long side and lightly press the outside edges together so that they adhere. If the dough cracks at all, it is easy to smooth out by placing parchment paper over to and rubbing the cracks out with the tips of your fingers. Transfer the bar to a baking sheet lined with parchment paper. Repeat 2 more times with the rest of the dough and filling. Bake the bars for 15 minutes. Then move to top shelf and bake for 5 more minutes. Remove them from the oven and let cool for 10 minutes before cutting. Cut each bar into 4 cookies. Makes 12 each Prep time: 45 minutes, not including soak time Cook Time: 20 minutes 55

57 Lemon Cashew Cheesecake FILLING 1 cup water 3 cups cashews, soaked for 6-8 hours 20 dates, soaked for 6-8 hours 14 oz firm tofu 4 large lemons, zested and juiced CRUST 6 dates, pitted 1 cup pecans ½ teaspoon molasses ½ teaspoon ground cinnamon 1 cup rice or oat flour (rolled oats, ground) 2 tablespoons organic non-dairy milk, unsweetened 56

58 Preheat the oven to 325 F. Cut out 2 circles of parchment paper that fit the bottom of a 9-inch cheesecake pan. Due to the large volume, make the filling in 2 batches in a high-powered blender. A high-powered blender will make the creamiest cheesecake. (For a regular blender, soak the cashews for at least 8 hours and make the filling in 4 batches.) Add half of the water, cashews and dates to the blender. Blend until the cashews are creamy and smooth. Add half the tofu, lemon zest and juice. Blend again until smooth. Transfer the filling to a separate bowl. Repeat with the rest of the ingredients. When all of the filling is in the bowl, stir it once more. Set aside. Add dates, pecans, molasses and cinnamon to a food processor. Process until the dates and pecans are fully broken up. Add the flour and non-dairy milk, and process until there is an even consistency. Transfer the dough to a bowl. It will be moist, but firm enough to shape into a ball. Lay one of the pieces of parchment paper on a large cutting board. Put the dough in the center of the paper. Use a rolling pin to roll it out to the size of the paper. It s better to go over the edge than not fill the paper. Lay the second piece of parchment paper on top of the dough, trying to get it to be inline with the bottom piece. Then with a pairing knife and the top paper as a guide, carefully cut away any dough that is past the circle. Gently lift the bottom paper with the dough on top and lay it into the cheesecake pan. Add the filling to the pan, smoothing out the top. Bake for 45 minutes. Take out of oven and let cool for 1 hour. It is tasty warm, but too moist to slice easily. Put in the fridge for at least 4 hours to firm up before serving. Serve with fruit glaze. Makes 1 9-inch pie Prep time: 50 minutes, not including soak time Cook Time: 45 minutes 57

59 White Grape & Orange Glaze 3 cups 100% white grape juice 3 oranges, juiced In a medium saucepan add grape and orange juice to start a reduction. Turn heat to mediumhigh, bringing juice to a boil. Let it boil for 15 minutes. As the juice cooks, it s becoming thicker and sweeter. Then reduce heat low-medium so the juice is simmering. Let it simmer for 25 minutes. Then turn heat to low, allowing the juice to reduce for 10 more minutes. Remove from heat and let the reduction cool. As it looses heat, the juice will become even thicker, forming a glaze. This fruit-filled sweetness is delightful drizzled over the Lemon Cashew Cheesecake. Store in an air-tight 58

60 Strawberry Coconut Gelato 1 pound strawberries, de-stemmed ½ cup canned coconut milk, thicker part preferred 2 tablespoons strawberry jam, no sugar added 59

61 Add all of the ingredients to a blender. Process until it has a smoothie-like consistency. Pour the mix into a quart-size container and put in the freezer. After 4-8 hours the mix should be frozen. Now it s ready to be taken out of the freezer. Your first option is to let it thaw for 15 minutes and then enjoy a firmer gelato. For a softer gelato, let it thaw just enough until it can be loosened from its container. Then transfer it to a high-powered blender. It will be rock solid, so use the to push it down into the blade as you blend it. It should only blend for 30 seconds or so you don t want to melt it. Enjoy promptly. Makes 2 ½ cups Prep time: 10 minutes, not including freezing time Cook Time: 0 minutes 60

62 About Katie Mae Katie Mae is a Nutritionist & Culinary Instructor out to inspire a whole foods, plant-based diet and ultimately a plant-based food system for our health, our children and the planet. Through her private consultations, nutrition presentations, cooking demos and delicious recipes, she is transforming lives one bite at a time. Katie Mae s cooking style is 100% plant-based, gluten-free, and most importantly, free of refined sugar, oil and salt. Katie received her Masters in Nutrition from Bastyr University, a leading school in holistic medicine in Seattle, WA. Her passion for a plant-based diet started 5 years ago while working at Whole Foods Market as a Caterer and Healthy Eating Specialist. It wasn t long before she started on a mission to revitalize our food system and the average American diet. She relocated to Santa Rosa, CA to learn up close and personal from the experts on plant-based nutrition and medicine. Katie Mae now teaches cooking demos at TrueNorth Health Center and works with Dr. McDougall s Health and Medical Center, two of the leading locations for lifestyle medicine in the country. She is also a regular contributor to the Forks Over Knives website. As a doula and the Nutrition Educator at Sonoma State University, her inspiration is the health of the next generation. She says, Eat like your future matters! 61

63 Resources Thank you for seeking out real food. By doing so you re helping your health, the environment, the animals, and future generations. Here s extra resources to support you with a plant-based diet. Books For Your Best Health The Pleasure Trap Keep It Simple, Keep It Whole McDougall Program for Max Weight Loss Whole: Rethinking the Science of Nutrition More Recipes Mexican PLANTZ Cookbook Unprocessed Cookbook Bravo Cookbook StraightUpFood.com Videos for Change Forks Over Knives Documentary Comfortably Unaware Breaking the Food Seduction Carnism 62

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