Meatless Mondays Jan 2012

Meatless Mondays is a luncheon I have on the 4th Monday of each month in my home in Mesa AZ. I demo food preparation of a plant-based meal (no meat, no dairy, no gluten, no eggs, no fish).  Then, we get to sit down and enjoy the meal together chatting about our health journeys.  We had two RAW dishes to increase the % of RAW in our meal for ultra nutrition.  The January group was amazing!  Enjoy the recipes we cooked up and if you do, please do share your experience:

RAW Walnut Pate’
  •  1 cup walnuts
  • 1 scallion chopped
  • 1 celery stalk chopped
  • ½ red bell pepper
  • ½ t sea salt

Mix in food processor or blender until creamy.  Enjoy with vegetables or crackers as a dip, or add to Swiss Chard/Kale/Romaine/Spinach wrap. (we used Swiss Chard -yum)!

This is a favorite of mine. So easy to make and enjoy in your fridge up to 5 days as a wrap, on salad, a dip for veggies or crackers, etc.  Step aside hummus, there’s a new gal in town…


Roasted Veggies with Rosemary


  •  2 lbs carrots (or combo of sweet potatoes, parsnips, brussel sprouts, etc.)
  •  2 T coconut or grapeseed oil
  •  2 t dried powdered rosemary, thyme, sage or herb blend
  •  ½ t sea salt
  •  ½ t ground black pepper
  •  1 onion (optional)
  1.  Preheat oven to 400 degrees F.  Add oil to roasting pan.
  2. Cut carrots into 3-4in lengths, cut lengthwise, and cut again lengthwise (French fry size)
  3. Add to roasting pan and toss with oil to coat.
  4. Add herbs, sea salt and pepper and toss again
  5. Roast vegetables, uncovered for 40 min or until tender and lightly golden turning them after 15-20min
  6. Serve warm or cool
  7. Refrigerate leftovers and eat within 3 days.


This was one of my favs!  The presentation is so colorful and the taste, amazing! The purple and red carrots I found at the Farmers market made it not only sweeter, but really fun.  The yams are so sweet in this dish as well. Brussell spouts, no more bad rap for you my high-protein friend.  And the parsnips were a treat for those that never prepared them before.


Grilled Portobello


  •  2 portobello mushrooms
  •  2 ½ T oil (coconut, grapeseed, non-gmo canola oil)
  •  2 T chopped onion
  •  2-3 garlic cloves, chopped
  •  1 ½  T balsamic vinegar
  •  Herbs/spices (optional)


  1.  Clean mushrooms and remove stems. Place caps on a plate with gills up.
  2. In small bowl, combine oil, onion, garlic, vinegar, herbs/spices.  Pour mixture over the mushroom caps and let stand for 1 hr
  3. Grill over hot grill for 10 min. Serve with quinoa, brown rice, etc

The quinoa was a nice light option to serve with the portobello. Extra juice from the mushrooms went nicely as a sauce for the quinoa.  These puppy’s are filling!










RAW Sweet ‘n Tangy Brownies


  • 2 cups Raisins
  • 2 cups Walnuts
  • ½ cup Raw Cacao Powder (doesn’t have to be RAW)
  • 1 cup Dates (soaked 20min)
  • 1 Lemon (or orange)


Put raisins in walnuts in food processor and mix until it sticks together nicely.  Add cacao powder as you mix further.  Put mixture in shallow 9×9 pan.  Put dates and peeled lemon into food processor and mix.  Add to top of pan.  Refrigerate and enjoy.


This desert was a big hit!  Sweetened with fruit, it’s healthy enough for breakfast!




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