Russian Potato-Green Bean-Sauerkraut Soup (Vegan, Gluten-Free)

A bowl of this delectable Russian potato-green bean-sauerkraut soup (or borscht) will satisfy your tastebuds and your need for something warming and filling on a cold fall or winter evening.  I have vegan-ized the recipe to eliminate any animal products and use an easy-peasy cashew sour cream recipe that you can find on our Veggie School site HERE, or feel free to use a commercial vegan sour cream (or even the real stuff if you are flexitarian). There is no flour thickener, so no worries about gluten.

  • 1 T. Coconut Oil (or veggie oil of choice)
  • 1 large or 2 medium Onions, cut in half and sliced thin
  • 2 C. Green Beans, cut in small pieces or left large
  • 3 large Potatoes, peeled and cubed (or unpeeled red potatoes) 
  • 5 C. filtered Water or vegetable broth
  • 1 T. dried Dill (or fresh, slightly more) 
  • 1/2 C. Cashew Sour Cream recipe (cashew pieces, lemon juice, water, coconut oil)
  • 3/4 C. Sauerkraut and Juice
  • Salt and/or Pepper, to your taste
  1. Heat oil in heavy pot and saute Onions for about 5 minutes.
  2. Add Green Beans and Potatoes and stir cook for about another 5 minutes
  3. Add Water and Dill and bring to a boil.  Turn down to a simmer (low-medium) and cook for about 15 minutes or until beans are tender and limp.
  4. Spoon in the Sour Cream, and mix gently until spread throughout
  5. Add Sauerkraut and simmer on low until fragrant (about 5 more minutes)
  6. Add salt and/or pepper

Pecan Nut Roast (Vegan, No Added Oils, Gluten-Free)

Delicious Pecan Nut Roast that I took with me to the Potluck...
I know that this photo of a pecan nut roast doesn't make it look too wonderful, but I had to crop the picture because the "diners" at the Church had done a pretty good imitation of the tearing apart of a wild food animal.  Whatever-- it is still yummy!  The leftovers went home with two guys who don't do much cooking...

Measure and assemble the following ingredients:
  • 4 C. Water
  • 1 C. Pecan Halves (or pieces)
  • 1 1/2 tsp. Salt
  • 1 T. Chicken-style Seasoning (Optional)
  • 1 T. Nutritional Yeast
  • 1 C. Chopped Onions
  • 3 C. Rolled Oats

  1. Blend together: Water, Pecans, Salt, Chicken-Like Seasoning, Nutritional Yeast.
  2. Add the blended items to a bowl.  Then ad in the onions and oats.   Let stand for at least 30 minutes.
  3. I laid down a layer of Parchment Paper in my pan-- you could just dust it with flour  
  4. Spoon in the pecan nut roast and cover it with foil.
  5. Bake for 45 minutes at 350 F., 175 C.
  6. Take off the foil and let it brown for another 20 minutes or so
  7. Let roast cool before cutting.
  8. If you are baking this in advance of the actual eating of it, you might want to do the final browning later, closer to the eating.
  9. Enjoy with a nutty gravy or miso gravy or a tomato sauce... slice it thin the next day for eating in sandwiches....  dice into spaghetti sauce...  any other ideas?

Apple Duff Dessert (Suggestions for Gluten-Free and Vegan Subs)

Mary Lou Johnson is our Church's star dessert-maker.  Here is the picture of a torn-apart Apple Duff she made for a recent Fellowship Dinner... yes, it was delicious!
As the Irish baker in the video (following) states, the apple duff is "not the prettiest dessert in the world" but delicious, nonetheless.  I've taken the recipe in the video and made it both gluten-free and vegan, and somewhat less sucrose-sweet (by using lower-glycemic-indexed Coconut Sugar vs. regular brown sugar).

1 1/2 C. Gluten-free All-purpose Flour (Bob's Red Mill or Pamela's or other)
1/2 tsp.  Salt
1/2 C.    Organic Coconut Oil, cold, not melted
4 - 6 T.  Almond Milk
  • Combine the flour, salt and coconut oil in a bowl and use a pastry blender to cut the mix until it looks like coarse meal
  • Sprinkle on the Almond Milk and mix together with a fork until it is combined and moist
  • Press or roll into a rectangle between two pieces of wax paper.  Remove one of the pieces of wax paper carefully, leaving the other wax paper intact. Set aside, or refrigerate if not using immediately

(For 2 Apple Duffs:
  • 1 large apple, cored, peeled, and cut in 2 halves
  • pinch Cinnamon
  • 1 T. Coconut Sugar
  • 1+ T. Raisins
  • 1 T. Coconut Oil
  • Gluten-Free/Vegan Pastry (above) OR Puff Pastry as shown in video (to follow)
  1. Mix Cinnamon, Sugar, Raisins and Coconut Oil together and stuff into the apple centers (as shown in video)
  2. Fold each stuffed apple half inside 1/2 of the sheet of pastry and scrunch together into a neat as possible package (again, see video)
  3. Bake about 20 minutes in a 250 degrees Celsius/ 475 degrees Fahrenheit oven
  4. Please note that for the Fellowship Dinner, Mary Lou made several Apple Duffs and stuck them together in a casserole pan to bake.  They all melded together into a most tasty, texturally-diverse puddin'... I'd suggest you give it a try!

Another delicious Gluten-Free and Vegan Apple Dessert you might want to try  is:

Delicious Creamy Green Bean, Potato, Garlic Soup - Vegan, Gluten-Free

This Green Bean-Potato-Garlic Soup is an invention as the result of coming home from the Church fellowship dinner with about a pound of cooked organic Green Beans (the really long ones that you get in the freezer at Costco, if you're lucky-- *Family Tradition* Brand). The beans had already been frozen and thawed, I didn't want to risk illness by going through the process again.  And I confess, I'm hooked on green beans.

Before cooking this soup, assemble, measure out and prep:

~Garlic Cloves, slivered or minced (quantity up to you)
~1 pound Green Beans, bite size pieces
~4 medium large Potatoes, peeled and diced
~1/4 tsp. Marjoram powder (or other desired herb)
~Filtered Water, to cover
~1 C. Almond Milk (unsweetened) (You can make your own!)
~Salt and Pepper to taste
~Daiya Shreds for garnish (optional) (or other vegan cheese, or not)
  1. Add all ingredients above (except the Almond Milk, Salt and Pepper and Daiya Shreds) to a large pot and bring the water to a boil.  Immediately turn the burner to low, put lid on pot, and let the veggies simmer until the potatoes are tender (beans too, if you are cooking from scratch, and not cooking leftovers).
  2. When the potatoes are suitably tender, add the almond milk and gently heat through (do not boil).
  3. Spoon into soup plates, and let individuals add salt, pepper, daiya shreds to suit.
  4. Serves about 4 to 6.
Here is another tasty vegan soup to try for those cool days ahead:
Yummy Vegan Potato-Leek Soup

Yummy Vegan Leek Potato Soup

This soup made with leeks and other tasty, nourishing root veggies, is as close to the fragrance of orthodox chicken soup as you are likely to ever get as a vegan.  My husband and I love it!  I have made a few subs to the delightful recipe by my Facebook friend and cookbook author Michelle Grubb Blackwell for her Potato-Leek-Carrot-Zucchini soup.  I subbed coconut oil for the olive oil, added 2 more carrots, 1 more medium potato, diced, and a little more water and herbs/spices.  I also ground up Coriander Seed in my handy dandy coffee bean grinder because I didn't have regular pre-ground coriander.  We ended up with about 6 servings that we enjoyed over 3 meals.  For Michelle's original recipe go here.

Michelle has upgraded delicious Seventh-day Adventist vegetarian recipes to new healthier, tastier classics in her Healthier Steps cookbook that you can order here

Quinoa Salad from Healthy Choices with Dr. Darlene Blaney (and a Bonus Quinoa Thai Salad Recipe)

Here is yet another lovely recipe from the Healthy Choices Cooking Demo by Darlene Blaney, PhD Nutritionist.  It is a simple recipe, but delicious!  And for those who really love quinoa salad, I've included a recipe for Thai Quinoa Salad as well, so if you cook up enough quinoa you can have a couple of different salads with minimum work load-- always nice to have in the fridge for summer meals!


  • 2 1/2 C. Water
  • 1 1/2 C. Quinoa
  • 1/2  tsp. Celtic Sea Salt 
  1. Wash quinoa very well in fine-mesh colander under running water.
  2. Bring water to boil.
  3. Add Sea Salt and Quinoa.
  4. Cover and simmer for approximately 15 minutes until water is absorbed.
  5. Remove from heat and chill.
Add to the Salad:
  • 1/2 C. Sliced Green Onion (or Chives)
  • 1/2 C. Sliced Black Olives
  • 1 Medium Ripe Tomato, diced
  • 1/2 C. Cucumber, diced
  • 1 Red or Orange Bell Pepper, seeded and diced
  • 1/3 C. Olive Oil
  • 2 T. Lemon Juice
  • 1/2 tsp. Garlic Powder
  • Sea Salt to Taste (optional)
  1. Mix dressing thoroughly
  2. Toss with Salad
  3. Allow salad to marinate in fridge for 30 minutes before serving.  Serves 6.
Thai Quinoa Salad


(adapted from salad at
  • 2 1/2 C. Water
  • 1 1/2 C. Quinoa
  • 1/2  tsp. Celtic Sea Salt 
  1. Wash quinoa very well in fine-mesh colander under running water.
  2. Bring water to boil.
  3. Add Sea Salt and Quinoa.
  4. Cover and simmer for approximately 15 minutes until water is absorbed.
  5. Remove from heat and chill.
  6. Toast peanuts (below) for 10 minutes in oven at 350F, watching so not to burn, and cool
Add to the Quinoa:
  • 1 1/2 cups Shredded Red Cabbage
  • 1 cup        Carrots, julienned (matchsticks)
  • 1/2 cup      Cilantro, chopped
  • 4-5             Thai Basil Leaves, minced
  • 1/2 cup      Green onion, cut at a bias
  • 1/2 cup       Unsalted Peanuts, toasted and chopped
  • Juice of 2 Limes
  • ¼ cup  Organic Peanut Butter
  • 3 tbsp  Tamari
  • 2 tbsp  Liquid Honey
  • 1 tsp    Toasted Sesame Oil
  • 1 tsp    Olive Oil
  •  Water to thin
  • 4-6 Lime wedges for garnish
  1. Gently assemble salad together in a medium-size bowl
  2. Blend up the Dressing
  3. Fold 1/2 Dressing into the salad and do a taste test-- if more is needed, add.  Put the rest in a jar in the fridge for your next yummy Thai Quinoa Salad (or double the recipe for a pot luck)
  4. Garnish with the Lime wedges
  5. Chill for about 30 minutes to mingle the flavours.  Serves 6.

Lentil Roast, a Healthy Choices Vegan Recipe by Dr. Darlene Blaney, PhD Nutritionist

Here is the delicious recipe for a Lentil Roast, as presented by Dr. Darlene Blaney at the Healthy Choices Cooking demo and sampling at our Comox Valley Adventist Church on March 2, 2015. Wish you could have been there!


  • 2 C.        cooked Lentils (Beluga or green lentils work well)
  • 1 C.        finely-ground Pecans
  • 1 3/4 C.  Soymilk (or other unsweetened non-dairy milk of choice)
  • 1 small   Onion, chopped finely
  • 1/2 tsp.   Celtic Sea Salt OR   1 T. Bragg All-Purpose Seasoning
  • 1/2 tsp.   Poultry Seasoning
  • 1/4 tsp.   Garlic Powder
  • 1 1/2 C.  Crushed Cornflakes (Nature's Path Cereal)


  1. Mix well all ingredients together in a bowl.
  2. Pour into a lightly oiled 9" square casserole dish.
  3. Bake at 350 degrees F. for 1 hour.

Pumpkin "Cheesecake" - Healthy Choices Recipe by Dr. D. Blaney (Vegan)

Delicious Vegan "Pumpkin Cheesecake"
This "Pumpkin cheesecake" is another one of the recipes that was demonstrated at the Healthy Choices cooking class by Dr. Darlene Blaney, PhD Nutritionist, on March 29th at our Church. It's baked in a casserole dish or a spring-form pan, maybe the reason for calling it a "cheesecake", but to me it tasted like the perfect Pumpkin Pie!

For the Crust:

  • 1 1/2 C. Graham Cracker crumbs
  • 1 C.       Fresh Walnuts, ground fine
  • 1/3 C.    Grape Seed Oil
  • 1 T.        Liquid Honey
  1. Mix ingredients together in a mixing bowl.
  2. With a fork, press mixture in the bottom of a lightly oiled (use a non-stick spray) 12" spring form pan.
  3. Bake at 350 degrees F. for 10 minutes or until golden brown.
For the Filling:
  • 2 x 349 g Pkg. Firm Silken Tofu
  • 2 C.         Pumpkin, cooked and mashed
  • 1 C.         Cane Sugar
  • 2 tsp.       Cinnamon
  • 1/2 tsp.    Ginger Powder
  • 1/2 tsp.    Nutmeg
  • 4 T.         Corn Starch
  • 1 T.         Lemon Juice
  1. Place all ingredients into a blender.  Blend until smooth.  Pour into crust.  Smooth out nicely.
  2. Bake at 350 degrees F. for approximately 1 hour or until set and it begins to brown on top.
  3. Remove from oven and drizzle with melted carob chips.
  4. Chill.
Serves 12.

Quick Mexican Tortilla Casserole with Cheeze Sauce (Healthy Choices Wellness Workshop)

Quick Mexican Tortilla Casserole with Cheeze Sauce
This is another one of Dr. Darlene Blaney's fab vegan recipes from the Healthy Choices Cooking Demo that was held at our Comox Valley Adventist Church on the weekend of March 27-29, 2015. This was a favourite that day for many of us!

First off, I would go ahead and make the "cheeze sauce"recipe:



1 C.     Raw Cashew Pieces
1/4 C.  Nutritional Yeast Flakes
1 T.     Braggs All Purpose Seasoning
1          small Garlic Clove
Pimento, unpickled (pimento is just roasted red bell pepper!)
1/2 C.   filtered Water
3 T.      fresh Lemon Juice
2 T.      finely chopped Onion
1 tsp.    Celtic Sea Salt

Blend all the above ingredients together and set aside.



1       small Onion, minced
1 C.  Salsa
1       Red Bell Pepper, chopped and seeded
1       large bunch Spinach, chopped
4 C.  thick Tomato Sauce
1 recipe of "Cheeze Sauce" (above)
1 1/2 C. cooked Kidney Beans (rinsed if from a can)
2       small Zucchinis, cubed
2 T.   Mild Chili Powder
2 T.   Nutritional Yeast
1 tsp. Celtic Sea Salt
1 tsp. dried Basil
1 pkg. Corn or Wheat Tortillas


  1. In a skillet, simmer saute the vegetables, add tomato sauce (set a little aside for bottom of casserole dish), salsa, spices, salt and kidney beans. Set aside.
  2. In a 9x13 baking dish, spread evenly the set-aside Tomato mixture.
  3. Layer in 6 tortillas.
  4. Over the 6 tortillas, pour 1/2 of Tomato mixture, and 1/2 of the Cheeze Sauce.
  5. Layer another 6 tortillas
  6. Pour remaining tomato sauce over tortillas, then remaining Cheeze Sauce.
  7. Bake in a 350 degree F. oven for 25 minutes.
  8. Let sit for 5 minutes, then cut into squares and serve.
You might also like to try Vegan Pumpkin "Cheesecake"

Bread-Making Tips

  1. Try a simple bread recipe first.
  2. Salt and fat both slow the growth of the yeast and should not be added to the yeast mixture until it has grown strong and lively by feeding on sugar and starch. (Too much sugar can also slow the growth)
  3. Develop the gluten of the wheat flour in the batter by beating thoroughly before adding other kinds of flour.
  4. It is important to do a thorough job of kneading before the first rising.
  5. Never fill pans too full.  Give the bread enough room to expand without having to billow out over the sides, causing cracked, over-browned crusts.
  6. It is important each loaf is thoroughly baked. (It is better that the loaf is smaller than unbaked)
  7. Careful not to "over raise" the bread when in loaf pans.  Bake bread when loaf is approximately double in bulk.
  8. Bread should slip easily out of the pan if thoroughly baked.
*Bread just out of the oven is difficult to digest.  Bread should be at least 12 hours old before  it is eaten.
*Bread freezes well.
*Use your imagination to make a wide variety of breads using different ingredients or combinations.
*Add 1 Tablespoon of pure lemon juice for every 4 cups of flour in the recipe to achieve lighter, high-raising bread.
*Add 1 Tablespoon of gluten flour for every 4 cups of flour to make bread "less crumbly" and raise nicer.
*Add 1 Tablespoon of lecithin liquid or granules to make bread less crumbly.

Common Defects of Bread and Possible Causes:
Dry and Crumbly: Too much flour in dough.
                               : Over-baking
Heaviness:               Insufficient kneading  
Cracks in Crust-Dry: Oven too slow
                               :  Baking before sufficently light
                               :  Oven too hot at first
                               :  Yeast water too hot
Too Thick a Crust-Dry: Oven too slow
                               :   Baked too long
                               :   Excess of salt
Sogginess:                 Too much liquid
                               :   Insufficient Baking
Ill-shaped Loaf     :   Not moulded well originally
                               :   Too large a loaf for pan

By Darlene Blaney, Healthy Choices Wellness Weekend, March 27-29, 2015.
Check out Darlene's recipe for Cranberry Orange Bread.

Cream of Broccoli Soup (Healthy Choices Cooking Class)

  • 4 C. Raw Broccoli
  • 4 C. Water
  • 2 T. Chicken-like Seasoning
  • 1 1/2 C. Raw Cashew Pieces
  • 1 T. Nutritional Yeast
  • 2 C. Water
  • 1 tsp. Salt, or to taste
  • 6 T. Cornstarch
  1. Simmer broccoli in 4 C. Water until soft.  Place in a blender and pulsate leaving some small chunks of broccoli.  Pour into a large pot.
  2. Combine remaining ingredients in blender.  Blend until very smooth. Add to pot with broccoli.
  3. Cook over medium temperature until thickened.
  4. Taste; add more salt or chicken-like seasoning if desired.
  5. Serve immediately.  Serves: 6-8
- This recipe is from the Healthy Choices Cooking Class by Darlene Blaney, PhD, NCP, CFT
Call 403-746-5388 or email

Cranberry Orange Bread Recipe (Healthy Choices Cooking Class)

  • 3 C.  Orange Juice
  • 1 T. Baking Yeast
  • 1 T. pure Lemon Juice
  • 1 T. Gluten Flour
  • 1/2 tsp. Sea Salt
  • 1 C. chopped Pecans
  • 1 C. dried Cranberries
  • 3 C. Whole Wheat Flour
  • 4 C. Spelt Flour or Unbleached White Flour (or as needed)
  1. Warm orange juice to above room temperature, but not hot.  Place in a mixing bowl.
  2. Sprinkle yeast into orange juice.  Wait 10 minutes, or until yeast bubbles up to the surface.
  3. Add remaining ingredients.  Add enough flour so dough is not "sticky".
  4. Cover mixing bowl with a towel and set in a warm area.  Allow dough to rise for approximately 1 hour or until double in size.
  5. Knead dough, and divide in half into a round loaf and place on a baking sheet that has been prepared using a non-stick spray.
  6. Cover loaves again in a clean dish towel and let stand 20 minutes or until double in size.
  7. Bake at 350 degrees F for 30 minutes or until golden brown on top.
  8. Cool bread on racks.
*These loaves freeze well. Makes 2 loaves.  See: Darlene's Bread-Making Tips

This is a recipe from Healthy Choices Cooking School by Darlene Blaney, PhD, NCP, CFT Call 403-746-5388 or email

Healthy Choices Wellness Weekend with Dr. Darlene Blaney, PhD Nutritionist and Lifestyle Speaker

On Friday March 27th until Sunday March 29th, 2015, our Comox Valley Adventist Church hosted a "Healthy Choices Wellness Weekend" with gracious, much respected, and well-seasoned presenter, Dr. Darlene Blaney.  Darlene has been involved with showcasing the "Adventist Health Message" for many years.  

I recall her speaking at a Camp Meeting in Saskatchewan in the '90s when I was a recent convert to the faith, and how impressed I was with her knowledge then.  Since that time she has been involved in the CHIP health and lifestyle outreach , obtained her Ph.D. in Nutrition, and established Total Health School of Nutrition where you can study nutrition by correspondence, learn about the vegetarian lifestyle, and receive counseling about any of a legion of modern diseases that often are not properly diagnosed or reversed by orthodox medicine, but that frequently respond to Dr. Blaney's knowledgeable application of traditional and lifestyle methods.

Dr. Blaney also serves as the Volunteer Co-ordinator Health Ministries for the Alberta Conference of Seventh-day Adventists.  She and her husband, Ron, have four sons (and, as you might expect from such a dynamo, they were/are home-schooled).  Darlene has appeared on cooking shows on 3ABN, produced four popular cookbooks, provided tons of presentations and cooking classes both locally in Alberta, and internationally, and she and Ron are currently setting up an on-line Health Store (there will be a link here as soon as it's ready to roll). 

The Healthy Choices Wellness Weekend

Darlene's plane arrived at the Comox Airport in the late afternoon on Friday.  She was picked up and taken to her digs for the weekend (Casa Loma Seniors Village, actually-- sounds ominous, but it was a pretty sweet little suite and just behind the Church, too-- easy access, breakfast the next morning in the residents' dining room, even a washer and dryer).  One of our lovely members made a little vegan supper for Darlene.

At 7:00 we met at the Church and listened to part 1 of the "Healthy Choices" presentation: The Importance of Water and Exercise.  This was an informative power point presentation and sparked a LOT of questions and comments from the lively audience.  Attendees came from Up Island (Port Hardy, Campbell River, Sayward) and Down Island (Parksville, Nanaimo) and of course, the Comox Valley.  We went home motivated to start drinking more water.  There was, actually, lots of water-- rain-- all around when we walked Darlene back to her place.  We joked about how we thought we were offering her respite from a cold Alberta winter, but it had actually been 21 degrees Celsius in Calgary when she had left earlier in the day!

The next morning at the Sabbath service Darlene gave a message on "Experiencing Forgiveness".   Forgiveness is an important feature of good emotional, spiritual and mental health.  The Adventist Health Message is for the whole person.

After a nourishing plant-strong lunch we had Healthy Choices part 2 presentation on various health issues that can be prevented and often reversed with proper nutrition and other lifestyle adjustments.  Again, there were a LOT of questions and comments. Darlene impressed us with her ability to anticipate questions so that she often said, "That is coming right up!"  You can listen to more of the Healthy Choices workshop as presented by Dr. Blaney at the Alberta Conference of Seventh-day Adventist Camp Meeting from July 2013.

At around 4pm, a number of us drove to Kai Bay and took a highly oxygenating walk  (it was very windy) and I can attest that I slept like a log that night!

Sunday morning we met at 10:00 am at the Church and took in the very interesting cooking class. Darlene and her "helpers" kept the knowledge engine rolling along.  She provided tips along with the recipes, and while doing things like kneading, stirring, blending...
Darlene making some points about Bread-Making (the importance of using good organic flour these days)--                          while she kneads the recipe for Cranberry-Orange Bread

Dr. Darlene Blaney with Wyona Hertwig, our Church's Cooking School Co-ordinator
Attentive audience...
"Random" Granddaughter
Prep before the Demo

Sampling the recipes... yum!  (See recipe links below)
Cranberry-Orange Bread

Creamy Broccoli-Cashew Soup

Quick Mexican Tortilla Casserole

Quinoa Salad
Pumpkin "Cheese Cake"

Lentil Roast

Delicious Healthy "Cheez" Sauce Recipe (Vegan, Gluten-Free)

I ran across this cheezy sauce recipe via Pinterest and have modified it a little (as often happens with online recipes).  It's great to go on baked potatoes, or to use in the preparation of vegan scalloped potatoes, and as a yummy sauce for various veggies.  No cholesterol.  No gluten. No dairy.  Very little fat. No refined sugar.  Guilt-free, pretty much!
Spud2Spud - Fantastic Sweet Potato "Cheez" Sauce on a Baked Potato


  • 1 large Sweet Potato
  • 1/3 C. Nutritional Yeast (not Brewer's Yeast, not Baker's Yeast)
  • 2 tsp. (or more) Garlic Powder (organic if possible)
  • 1/2 tsp. Celtic Sea Salt
  • 1 1/2  C. non-dairy Milk (I used unsweetened Almond Milk)
  1. Peel and cook up the potato until it is soft
  2. Add potato and other ingredients to blender and blend up until smooth and creamy
  3. Enjoy this -- feel virtuous!

          BC's Sunshine Coast!  You probably can too!  See the article here that describes

         how to do that:  GROW YOUR OWN SWEET POTATOES

Cherry-Apple Pecan Crisp (Vegan, Uber-rich)

Extremely yummy Cherry-Apple Pecan Crisp

This particular recipe is a little too rich with nuts and oil to be considered a "classic" Adventist dessert recipe-- but you could cut the oil and leave out the pecans and have a fairly yummy dessert, but...

Let's just consider this something to set aside to be eaten in small portions at a celebratory meal instead of cake.  I left the skins on the apples, so there is probably more fibre in this delicious pudding than there is in, say, chocolate cake.

But enough of the rationalizing of tastiness...


2 C.    Dark Sweet Cherries, frozen, from Costco
3         Large Tart Organic Apples, cored, chopped into small pieces
1/3 C. Maple Syrup
2 T.     Tapioca Starch (or 3 T. Corn or other Starch)
Juice of 1/2 organic Lemon
1 tsp.   Pumpkin Pie Spice or just 1/2 tsp. Cinnamon


1 C.     G/F Rolled Oats (or regular Rolled Oats if Gluten is not an issue)
1/2 C.   Almond Flour or Meal, firmly-packed (I spun mine up in the Vitamix)
1/2 C.   Pecans, chopped (you could leave these out I guess, but...)
1/2 C.   Coconut Sugar (lower on the Glycemic Index than Brown or regular white sugar)
1/4 tsp. Celtic Sea Salt
3 T.      Coconut Oil, melted in a bowl over hot water


  1. Preheat the oven to 350F/180C
  2. Cover the bottom of a 9x9" pan with parchment paper
  3. Mix the fruit and other ingredients together in a bowl and then pour into the pan
  4. Mix the topping ingredients together and gently cover the fruit mixture (don't have to smooth down, etc.)
  5. Bake for about 50 minutes (depending on how hot your oven is) or just check to see if fruit is cooked and topping is golden-brown
  6. Let sit for about 10+ minutes and then eat with ice cream (if you're not vegan) or cashew cream topping (1 C. cashews blended in 1/2-3/4 C. water or non-dairy milk.  1 tsp. Vanilla or Almond extract, and sweeten as desired.  Spin up in blender until smooth as regular cream)

Curried Lentil Dip or Spread (gluten-free, egg-free, dairy-free)

IN MEDIUM POT, Bring to a boil:
*1 C. Red Lentils in
*2 1/2 C. Filtered Water
Turn it down to Low when it has boiled and simmer for about 20 minutes.

IN A SKILLET, SAUTE TOGETHER (for about 5 minutes):
*1 T. Coconut Oil
*1 C. diced Onions
*1 1/2 C. diced Apple (peeled and cored)
*3 Garlic Cloves, grated or minced
*dash of Celtic Sea Salt

ADD to the above:
*1/2 C. Raisins
*1 tsp. Curry Powder
and continue to cook for another 20 minutes on LOW.

ADD all of the above to a Food Processor and process with:
*1/4 C. Coconut Milk
*2 T. Fresh-squeezed Lemon Juice
*1/2 tsp. Celtic Sea Salt (or to taste)

This is a delicious high protein, low fat vegan dip that will disappear almost as soon as you set it on the table at a Potluck.  Dip with multi-grain pita (or GF), fresh crudite (raw veggies), pineapple spears, mango chunks, ??

Adapted from the recipe for Curried Lentil Dip in the Moosewood Restaurant New Classics: 350 Recipes

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If one of your New Year's Resolutions was to try eating a healthier way, this is a great way to dip your toe in!  The 21-Day Vegan Kickstart program has been available online for FREE for a few years now.  You get all the information you need to confidently prepare food for and serve you and your family heatlhy, tasty dishes that will prevent illness and even reverse major ailments, in many cases.  Happy Healthy New Year to you and your loved ones!

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