Vegan Lentil Shepard’s Pie


Serves 6 - 8


Heat a tablespoon of olive oil in a large saucepan, cook carrots, onion and celery until soft.

Add mushrooms, herbs and mustard. Cook until mushrooms start to let out moisture and herbs are fragrant (about 2-3 minutes).

Add lentils and barley to pan along with vegetable stock and bay leaves.

Bring to a low boil and simmer for 30-40 minutes stirring regularly until cooked, you may need to add more liquid throughout cooking.

Meanwhile, boil potatoes for 15-20 minutes until fork tender.

While the potatoes cook, boil 1 cup of water, then combine with cashews and soak for 30 minutes.

Add cashews, soaking water, salt and Nutritional Yeast to blender. Blend until smooth, 1- 3 minutes.

Drain potatoes and return to pan along with cashew cream and beat with mixer or potato masher until smooth.

Pour filling into large oven dish and top with mashed potato mixture. Bake for 30 minutes in 350 degree oven.


2 lbs potatoes, peeled and chipped 1/4 cup cashews
1 cup water
1/2 tsp salt
1 tablespoon Nutritional Yeast

1 medium onion, small diced
2 carrots, peeled and diced
2 celery stalks, diced
8 oz mushrooms, diced
1 tsp rosemary (dried)
1 tablespoon dijon mustard
2 garlic cloves, minced
2 tsp salt (decrease is using faux beef stock containing salt) 2 bay leaves
3/4 cup lentils
3/4 cup barley
4-6 cups vegetable or faux beef stock
1 cup frozen peas

Coconut Chickpea Curry


Prep Time: 5 min.                     Cook Time: 25 min                        Total Time: 30 min                       Serves: 4 


  •  2 tablespoons oil to sauté
  • 2 mediums yellow onions/1 large red onion, sliced
  • 14 ounces/400g fresh tomatoes, diced (if using canned, drain the tomatoes)
  • sea salt & ground black pepper, to taste
  •  16 ounces/454g can chickpeas, drained
  • 3 garlic cloves, minced
  • 1 1/2 tablespoons garam masala
  • 1 teaspoon curry powder
  • 1/4 teaspoon cumin
  • 13.5 ounces/383g can coconut milk
  • 2 teaspoons coconut flour
  • 1 small lime


1.    In a deep pot over medium high heat, add the coconut oil.

2.    Add in the onions and tomatoes. Grind some sea salt and ground black pepper over the mixture and stir together. Lower heat to medium and allow to cook down until juices of the tomatoes are naturally released and onions are soft, about 10 minutes.

3.    Add in the chickpeas, garlic, garam masala, curry powder and cumin. Stir to combine.

4.    Add in the coconut milk and stir again. Add in the coconut flour which helps to slightly thicken the curry. Bring the curry to a boil, and then reduce to medium-low so that the mixture continues to simmer for 10 to 12 more minutes.

5.    Taste the curry and season with salt and pepper if you desire. Remove the curry from the heat and squeeze a lime lightly over the top of the curry, stirring to combine. Don't skip this step!! Allow to cool slightly and then serve. Enjoy!

BBQ Tofu

Prep Time: 10 minutes                                 Cook Time: 30-40 minutes                            Total Time: 1 hour                                Serves: 8



1. Take extra firm tofu and slice it into 1⁄2 inch or slightly smaller slices.

2. Dip them in water, gently shake off excess water and cover with your breading mixture. Lay on greased cookie sheet and bake for 15 – 20 minutes at 400. Flip over and bake for about 15-20 min. You want them golden brown so bake for a bit longer if you need to.

3. When baked, take your serving dish and barely cover the bottom with BBQ sauce, lay your tofu on top and cover with BBQ sauce.

4. Bake covered for 10 minutes and uncover for 10 minutes at 350 until heated through and BBQ is just slightly set.

Both the tofu and BBQ sauce can be made in advance and can be assembled at the last. It takes 30 minutes to thoroughly heat in a covered dish to keep from dying out. Remove cover for last 5 minutes of baking.

Two 14 oz. Packages extra-firm tofu

BBQ Sauce

  • 2 cups water (or less for thicker sauce)

  • 1 – 6 oz. can tomato paste

  • 1/3 cup lemon juice

  • 6 Tbsp. liquid aminos, or soy sauce

  • 1-1/2 tsp. onion powder

  • 1 to 1-1/2 tsp. salt

  • 3/4 cup Florida cane crystals, or sugar

  • 1-1/4 Tbsp. sesame oil (optional)

  • 1⁄2 to 3⁄4 tsp. hickory seasoning, or hickory smoke (Optional)

  • Combine all ingredients in a saucepan and bring to a boil, heat through.

Breading Meal

  • 1/2 cup whole wheat flour or brown rice flour for gluten free

  • 1⁄4 cup yeast flakes

  • 1⁄4 cup cornmeal

  • 1 1⁄2 tsp. salt

  • 1 1⁄2 tsp. garlic powder

  • Mix everything in a bowl. It is now ready to bread anything you like.