Plant Based Recipes

  • WFPB Easy Chickpea Mash

    Yesterday my husband said he wanted something to make a sandwich with other than peanut butter and I set to work on making something I knew he would love.  And I started my search on Pinterest where I found plenty of recipes but all were just not quite right.  Either they used mayo or oil or something else that we don’t consider “compliant” with our WFPBNO lifestyle.  I grabbed a note book, wrote down a few ingredients I wanted to add and went to work.  He happily has been eating sandwiches for lunch the past few days saying he finally feels full and satisfied with lunch.

    Today I share with you that recipe:

    Whole Food, Plant Based Easy Chickpea Mash

    • 1 can drained chickpeas (garbanzo beans)
    • 1/4 – avocado (optional, many times I don’t bother adding this)
    • 1 tablespoon Tahini (optional)
    • 1 tablespoon chopped red onion
    • 1 tablespoon chopped celery
    • 1 teaspoon yellow mustard
    • 1 teaspoon lemon juice
    • 1 teaspoon plant milk (i used original unsweetened almond milk)
    • 1/8 teaspoon garlic powder

    Place chickpeas into a bowl and start to mash with a fork.  Add avocado, tahini, & chopped onion and celery and mix together.  Add final ingredients and mix together and serve on bread or bun. Refrigerate leftovers. Makes 4-6 servings.



  • Overnight Oats

    Overnight Oats are very simple to make and you can make a weeks worth at one time, for a quick grab and eat, or a grab, heat & eat!  In other words, you can eat them cold or warm them up in the microwave.  Below is how I make my overnight oats but you can certainly use other fruits, nuts or nut butters in them!

    You will need:

    • 1 Mason Jar (or 1 jar for how many servings you wish to make)
    • 1/2 to 3/4 cup dried oatmeal, either rolled oats, steel cut oats will work.
    • Fruit of your choice: I typically add half a banana, 5-6 strawberries and a handful of blueberries
    • 1 Tablespoon or Nuts or Nut Butter: I typically add walnuts or peanut butter
    • (optional) 1 Teaspoon Chia Seeds or Ground Flax Seeds
    • Your Favorite Unsweetened Plant Milk, simply fill the jar to cover all the ingredients (I honestly don’t measure).  I use unsweetened almond milk

    I put oatmeal, fruit, nut/nut butter, and seeds (if using them) in the jar, fill with the plant milk, put on the lid and shake, then place in the fridge overnight.  In the morning, I will either eat it cold, or heat it in the microwave for 2 minutes and eat directly out of the jar!  I hope you enjoy!

  • WFPB Stuffed Mushrooms

    I like to keep my food simple and for this months local WFPB Potluck, I wanted to do something new.  The Holidays are right around the corner and I was thinking about making something that could be an hors d’oeuvre or a main course.  And these stuffed mushrooms were the result.  They use our recipe for our super tasty oil free hummus, which you can find right here!

    WFPB Stuffed Mushrooms

    Author: Melissa


    • 1 package Baby Portobello Mushrooms I used the Family Pack from Wegmans
    • 1 recipe WFPB Oil Free Hummus found at:
    • 1/2 package Frozen Spinach, thawed
    • 1/2 cup Whole Wheat Panko Bread Crumbs
    • 1 tablespoon Onion, finely chopped
    • 1/2 teaspoon garlic powder
    • 1 tablespoon Soy Sauce
    • 1 tablespoon Water


    • Remove stems from mushrooms and using a spoon scoop out the gills from the caps. Place in a bowl with the soy sauce and water to "marinade" lightly about 10-15 minutes.  *This helps them not to dry out when baking.
    • Preheat Oven to 375 degrees. 
    • Mix hummus with the remaining ingredients and stuff into the mushroom caps.
    • Sprinkle the tops with a little extra panko, if desired.
    • Bake for 15 minutes. 

    Hope you enjoy!




    Be sure to join my FREE Facebook Group: Whole Food Plant Based Weight Loss Support

  • Chickpea Loaf

    I’ve made many “loaf” recipes over the last 3 years trying to come up with the perfect recipe that was hearty and not mushy, and I finally have it.  My husband and I will be having this for Thanksgiving and Christmas Dinner and I wanted to share the recipe here for you to try yourself.  Also for Thanksgiving I will be making my Green Bean Stuffing Casserole.  You can find that recipe right here: WFPB Green Bean Stuffing Casserole!  Let me know what you think!

    Chickpea Loaf

    Servings: 8


    • 2 Cans Chickpeas/Garbanzo Beans
    • 1 Small Onion, Chopped
    • 2 Celery Stalks, Chopped
    • 1/2 Cup Unsweetened Almond Milk
    • 2 Cloves Garlic, diced
    • 2 Cups Whole Wheat Panko Bread Crumbs
    • 2 Carrots, Chopped
    • 2 Tbsp Ground Flax Seeds
    • 2 Tbsp Tomato Paste
    • 3 Tbsp Worcestershire
    • 2 Tbsp Soy Sauce
    • 1 Tsp Liquid Smoke
    • 1/4 Tsp Black Pepper

    Glaze (Optional)

    • 1/4 Cup Tomato Paste
    • 2 Tbsp Maple Syrup
    • 2 Tbsp Apple Cider Vinegar
    • 1 Tbsp Soy Sauce
    • 1 Tsp Paprika


    • Preheat oven to 375 degrees F. 
    • Drain Chickpeas and place into a blender and pulse to break/mash them up lightly. Put into a bowl.
    • Add other ingredients to the bowl and mix together.
    • Put mixture in a loaf pan, lined with parchment paper, and shape into a loaf.
    • Bake for 30 minutes.
    • Mix the glaze ingredients together, and remove the loaf from the oven and spread the glaze on top. (Optional)
    • Bake another 20 minutes.  Serve.

  • Easy Cinnamon Applesauce

    So many recipes out there for applesauce include sugar or another natural or artificial sweetener.  I’ve always wondered why, when apples are sweet and delicious on their own.  Fall is also my favorite time of the year.  While others are buying Pumpkin Spice everything, I’m taking the family to our favorite local U-Pick Apple Farm for our favorite Gala apples.  Other than just eating them fresh this is the main thing I make with them.  Served warm, this applesauce is like eating hot apple pie, without the crust and sugar.  It’s so good, especially on a cool Fall evening.

    This recipe is so incredibly simple.  All you need are apples, water and cinnamon (which is not required)!

    I start with chopping up 4 apples (makes about a cup of applesauce), adding a tablespoon of water and 1/2 a teaspoon of cinnamon!  For large batches I tend to use one bag of apples and grab my handy apple peeler and simply increase the water and cinnamon!

    Put the ingredients in a pot and bring to boiling.  I lower the heat to medium and continue to cook until the apples are tender and starting to break up into sauce on their own.

    Now, you can choose if you want your applesauce a little chunky or smooth.  I like it chunky, so I place about half of the apples into my blender and blend until smooth, then return them to the pot with the chunky apples and mix together.  When making larger batches I do sometimes add a little more water to the blender!

    And that’s all there is to it.  I am personally not much of a canner.  But when I make larger batches I place them into smaller half pint mason jars, leave about an inch of space at the top, and freeze them.

    Easy Cinnamon Applesauce

    Servings: 2
    Author: Melissa


    • 4 Apples I use Gala apples
    • 1 Tablespoon Water
    • 1/2 Teaspoon Cinnamon


    • Peel apples and place into pot with water and cinnamon
    • Bring to a boil and lower the heat to medium
    • Cook until apples are tender and starting to mash with your spoon
    • Place half (or all) of your apples into a blender and blend until smooth, and return them to your chunky apples and stir to mix.
    • Enjoy warm, refrigerate or freeze

    I hope you enjoy!