Soy- Mirin Tofu with Snow Peas and Peanut Sauce

Serves 2- 4 | 30 minute prep/cook




  • 1 cup brown rice, white rice or 8 oz udon noodles (your preference)
  • 1/4 cup peanut butter
  • 1/4 cup coconut milk
  • 1 tablespoon sugar
  • 1 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1/4 teaspoon powdered ginger
  • 1 block extra firm tofu, pressed and cut into small squares
  • 2 cups snow peas, with ends trimmed
  • 1 carrot, peeled and shredded
  • 1 tablespoon soy sauce
  • 1 tablespoon mirin
  • 1 tablespoon peanut oil
  • canola oil for frying

Cook rice or noodles according to package.

Meanwhile, to make the peanut sauce, combine the peanut butter, coconut milk, sugar, soy sauce, rice vinegar, and powdered ginger.  Mix until very smooth.

Add the snow peas to boiling water for 1 to 2 minutes, then drain and transfer to a bowl of ice-water and set aside.

In a small bowl, mix together the soy sauce, mirin and peanut oil.

Pan-fry the tofu in a non stick pan with a small amount of canola oil until at least 2 sides are browned.

Turn off the heat and add the snow peas and the soy-mirin mixture to the tofu.  Mix well and let simmer for a minute or two until everything is well covered and the mixture turns to a glaze.

Plate the rice/noodles, tofu and peas, and carrots.  Drizzle with the sauce and serve.

Sourced from: Ulm, Lauren. “Soy-Mirin Tofu with Snow Peas and Peanut Sauce.” Vegan Yum Yum.


Cucumber and Melon Salsa

10 minute prep/cook


  • 1 cup peeled and diced cucumber
  • 2 cups diced cantaloupe
  • 1/2 medium jalapeño, seeded and diced
  • 4 or 5 fresh mint leaves, thinly sliced
  • handful of fresh cilantro, chopped
  • 1 tbsp avocado oil
  • 2 tbsp freshly squeezed lime juice
  • 1 tsp agave nectar
  • sea salt and black pepper to taste

Toss together all ingredients and serve.

Sourced from: Brazier, Brendan. “Cucumber, Papaya and Melon Salsa.” Thrive Energy Cookbook.

Butternut Squash Risotto

Serves 2- 4 | 1 hour cook/prep





  • 2 medium sized carrots, peeled and diced
  • 1 pound butternut squash, peeled, seeded, and diced
  • 1 tablespoon fresh rosemary or thyme, chopped (or 1 tablespoon italian seasoning)
  • 5 tablespoons olive oil
  • 5 1/2 cups vegetable stock
  • 1/2 cup dry white wine
  • 2 garlic cloves, minced
  • 1 cup onion and/or shallot, chopped
  • 1 1/2 cups uncooked arborio rice
  • 1/2 cup plain, unsweetened almond milk
  • 2 tablespoons tahini
  • 1/4 cup nutritional yeast
  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon mirin (or you can use white wine with a pinch of sugar)

Preheat the oven to 350 degrees.  In a large bowl, place the carrot, squash and seasoning.  Add 3 tablespoons of olive oil and toss to coat.  Sprinkle with salt and pepper.  Arrange on a baking sheet in a single layer and roast for 20 to 25 minutes, until soft but not mushy.

In a saucepan over medium heat, combine the stock and wine and heat until simmering.

In a large, non-stick skillet, heat the remaining 2 tablespoons of olive oil over medium heat.  Add the garlic, onion, and rice and sauté for 5 minutes, or until the rice starts to toast.

Add 1 cup of the simmering broth mixture to the rice and cook, stirring continuously, until the liquid is mostly absorbed.  Continue adding the broth 1 cup at a time, cooking until absorbed after each addition, until all of the broth is gone.

Add the almond milk, tahini, nutritional yeast, lemon juice, and mirin and cook for another 5 minutes.  Stir in the roasted vegetables and season to taste with salt and pepper.

Roasted Cauliflower and Spinach Pasta

Serves 2- 4 | 30- 40 min prep/cook




  • 1 head cauliflower, chopped into bite-sized pieces
  • 1/4 cup olive oil
  • 1/2 tablespoon dried herbs (basil, marjoram, oregano, thyme, etc.)
  • 1/2 teaspoon kosher salt
  • black pepper, to taste
  • 3 cups penne pasta
  • 4 cups spinach
  • 1/2 cup oil packed sun-dried tomatoes (or regular sun-dried tomatoes soaked in hot water to soften), cut into strips
  • 1 tablespoon balsamic vinegar

Preheat the oven to 400 degrees. Cook pasta according to package and set aside.

Place the cauliflower, olive oil, dried herbs, salt, and pepper in a bowl.  Toss to coat and transfer to a baking sheet.  Roast for 20 to 30 minutes, just until the cauliflower starts to brown (careful not to overcook).  Then turn the oven to broil and broil for 1 to 3 minutes, just until the cauliflower is nicely colored.

Place the spinach in a large bowl and cover with the hot cauliflower.  Gently toss, then add the pasta, sun-dried tomatoes and vinegar.  Toss until well combined and serve.

Sourced from: Ulm, Lauren.  “Roasted Cauliflower and Wilted Spinach Salad.” Vegan Yum Yum.

Spaghetti and Wheatballs

Serves 2- 4 | 10 minute prep | 1 hour cook


  • 3 to 4 slices of whole grain bread
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon sea salt
  • 1/2 cup walnuts
  • 2 cups mushrooms, chopped
  • 1/2 cup onion, diced
  • 3/4 pound spaghetti
  • 3 cups jarred marinara sauce (or homemade sauce of your choice)

Preheat the oven to 350 degrees and line a baking pan with parchment paper.

Put the bread slices into a food processor and process into coarse crumbs.  Put the breadcrumbs, Italian seasoning, garlic powder and salt into a medium bowl.

Put the walnuts into the food processor and pulse into coarse crumbs, then add the walnuts to the bread crumb mixture, stirring to incorporate.

Process the mushrooms and onion until puréed, then add to the bread crumb mixture, stirring to incorporate.

Spoon out about 1 1/2 tablespoons of the mixture and roll it into a ball.  Continue this way until you’ve used all of the mixture.  Arrange the wheatballs onto the lined baking sheet.

Bake for 25- 30 minutes then gently rotate and bake for another 12- 16 minutes.

Meanwhile, cook the pasta according to package, drain, and set aside.   Then, pour the marinara sauce into a medium sauce pan and bring it to a simmer.  Once the wheatballs are finished cooking, gently add them to the sauce one at a time.  Let them simmer for 7- 10 minutes.

To serve, put pasta in a bowl and then top with the sauce and wheatballs.

Sourced from: Campbell, Leanne.  “Spaghetti and Wheatballs.”  The China Study All Star Collection.

Breakfast Hash

Serves 2- 4 | 30 minute prep/cook



  • Coconut oil as needed for cooking
  • 1 large potato, diced
  • 1 medium carrot, diced
  • 1/2 cup onion, diced
  • 1 cup mushrooms, sliced
  • 1 teaspoon garlic salt (or to taste)
  • 1/2 teaspoon pepper (or to taste)
  • 1 cup green bell pepper, diced
  • 1 cup tomato, diced
  • 1/2 cup spinach
  • 1/8 cup flax seeds

Add coconut oil to a large, non-stick skillet on medium-low heat.  Add potatoes, carrots, onions, mushrooms, garlic salt, and pepper.  Cook for 10 to 15 minutes, or until the potatoes start to soften.

When the potatoes start to brown, add the bell pepper and cook for another 5 to 10 minutes.

Turn off the heat.  Add tomatoes, spinach, and flax seeds.  Stir to combine and serve.

Original MealGoodFeelGood recipe

Cilantro Lime Sauce

10 minute prep/cook


  • 1 1/2 tablespoons olive oil
  • 1 small shallot, finely diced
  • 1 clove of garlic, minced
  • 1 teaspoon sea salt
  • 12 ounces of soft tofu
  • 2 cups cilantro leaves
  • 1/2 cup chopped sun-dried tomatoes
  • 2 tablespoons freshly squeezed lime juice

Combine all ingredients in a food processor.  Process until smooth.

Sourced from: Sass, Lorna. “Silken Cilantro Sauce.” The New Vegan Cookbook.