Roast Cauliflower with No-Fat Brown Gravy (Gluten-Free, Vegan)

Delicious Roast Cauliflower with Delectable No-Fat Brown Gravy
I know that you have likely seen this roast cauliflower picture on Facebook or Pinterest.  Well, I did too.  So, I went looking for recipes and couldn't find any that met my chief requirement for the sauce: NO fat.  So I made up my own recipe that I think is super delicious.  I invite you to try it.


HEAT oven to 425 degrees Fahrenheit.
REMOVE leaves and bottom of core from Cauliflower so that it stands upright nicely.
TOSS Cauliflower in a bowl (or large baggy) with 2 tsp. of Olive Oil and about 1 tsp. of Celtic Sea Salt or Kosher Salt.
PUT IN OVEN for about 20-30 minutes to roast.


COMBINE the following in a saucepan, and cook, stirring occasionally, for about 10 - 15 minutes:

1- 2 C. Cooked Mashed Beans (I used Pinto Beans, but other legumes would also be great)
2-4      Garlic cloves, grated
1 -2 T. Nutritional Yeast
1 tsp.   Celtic Sea Salt
1/2-1 C. Water or Vegetable Broth

TURN DOWN heat to lowest setting and put a lid on the gravy until the cauliflower is finished baking and is fork tender.

REMOVE Cauliflower from oven.

POUR Gravy over, and cut into 4-6 pieces as you would if you were carving up a regular roast.  Feeds 2 - 4 people depending on whether you are eating it as part of a larger meal, or if it IS the whole meal.


~Recipe by Cynthia

Curried Yam and Lentil Soup (Gluten-Free, Vegan)

Warming, delicious Curried Yam and Lentil Soup (Gluten-Free, Vegan)
This soup was not actually demo'd in any of our cooking classes, but my good friend Mary Lou Johnson made it for a recent Church potluck and I feel that the recipe deserves to be on our website.  It's a 'brothy' curry soup, meaning that it isn't whirred up with a blender.  The flavours meld together so nicely, it was perfect during a time of joyful fellowship on a cool rainy day, and I'm sure you'll enjoy it too if you try it!


  • 2 T. Coconut Oil
  • 1 medium Onion, roughly chopped
  • 3 cloves Garlic, minced
  • 1 T. fresh Ginger, grated
  • 2 T. Curry Powder
  • 1 tsp. Celtic Sea Salt (and those 82+minerals)
  • 1/s tsp. Black Pepper
  • 4 chopped plum Tomatoes (or 1- 14 oz. can chopped Tomatoes)
  • 1 C. dry Green Lentils
  • 1 qt./liter of Vegetable Stock or Water
  • 1- 14 fl.oz. C. Coconut Milk
  • 3 Sweet Potatoes/Yams, peeled and cut into 1/2 inch pieces
  • 1 small Zucchini, roughly chopped
  • 1/2 C. Green Beans, cut in fours
  • 12 C. Fresh Parsley, chopped
  1. On medium-high burner, heat Coconut Oil in a saucepan
  2. Add in Onion and cook, stirring occasionally until translucent, about 3 minutes
  3. Add in Garlic and Ginger, and cook for 1 minute
  4. Stir in Curry powder, Salt and Pepper and cook, stirring, until the powder darkens and is fragrant.(1-2 minutes)
  5. Stir in Tomatoes and Lentils.
  6. Add Stock and Coconut Milk.  
  7. Bring to BOIL.  Partially cover and reduce to LOW so soup bubbles gently.
  8. Cook, stirring occasionally, until Lentils begin to soften (about 15 minutes)
  9. Stir in Potatoes, and more Stock (or Water) if mixture starts to look dry.
  10. Cover and cook about 10 minutes.  Stir in Yams, Zucchini and Green Beans adding more Water if needed.  Keep it brothy!  
  11. Cover and cook another 5 - 10 minutes until all vegetables are tender.  
  12. Stir in Parsley, and Salt and Pepper to taste.

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