3-Bean Vegan Sandwich Spread Recipe

3-Bean Vegan Sandwich Spread With Topping

3-Bean Sandwich Topped with Alfalfa Sprouts, Pickles, Onions, and Avocados

Quick Recipe: 5 Ingredients – No Cooking

Cooking Tools: Food Processor
  • 2 cups cooked beans drained: Kidney, Pinto and Black beans
  • Save drained gravy
  • 2 teaspoons olive oil, or preferred oil
  • 1/2 large avocado
  • 2 tablespoons nut or seed butter
  • Note: 15 oz. Canned Organic Bean Trio is available in Whole Foods
  • Place all ingredients in food processor.
  • Combine thoroughly until mixture is creamy.
  • If mixture is too dry, slowly add drained gravy. Adjust the amount as needed.
  • Serve as a sandwich spread or veggie dip.
  • Sandwich Toppings: pickles, alfalfa sprouts, onions, avocado
  • Refrigerate

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Zesty Vegan Ketchup Recipe

Zesty Ketchup

Quick Recipe – Spiced with Cayenne and Paprika

Cooking Tools: Food Processor, Large Cooking Pot
  • 3 quarts tomato sauce
  • 2 large onions minced
  • 1 1/4 cup apple cider vinegar
  • 1 1/2 cups maple syrup
  • 1/4 teaspoon cayenne pepper
  • 1 1/2 teaspoon cinnamon
  • 1 1/2 teaspoon allspice
  • 2 teaspoons celery seed
  • 1 1/2 teaspoons cloves
  • 1 1/2 teaspoons paprika
  • Salt to taste
  • Place all ingredients in food processor. Blend until smooth.
  • Place mixture in a large cooking pot.
  • Cook over medium heat stirring continuously until mixture becomes thick.
  • Store in ketchup bottles.

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Vegan Cashew Dressing Recipe

Vegan Cashew Dressing

Quick and Easy Recipe – Only Five Ingredients

Blenders are sold by Amazon and Tribest.com

Cooking Tools: Blender, Covered Pot
  • 1 1/2 cups cashews or cashew pieces
  • 1/4 cup flour
  • 2 cups water
  • 1/2 teaspoon salt
  • 1 teaspoon onion powder
  • Blend all ingredients until fine.
  • Place mixture in a medium size pot.
  • Cook over medium heat stirring continuously until mixture becomes thick.
  • Cover pot. Simmer for 10 minutes, occasionally checking that the gravy doesn’t stick to pot.
  • Serve over vegetables or desired meal.

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Vegan Mayonnaise Recipe

Vegan Mayonnaise

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  • 1 cup soy milk
  • 1 tablespoon apple cider vinegar
  • ½ tablespoon mustard
  • 1 teaspoon sea salt, or to taste
  • 1 ½ cups sunflower oil, or more as needed
  • Note: vegan mayonnaise is lighter in taste and texture than egg mayonnaise.
  • Place milk, vinegar, mustard, and sea salt in blender.
  • Blend until smooth.
  • In a thin, steady stream, slowly add oil while blender is running.
  • Add more oil with blender turned on, if mayo is too thin.
  • Transfer to a covered jar and store in refrigerator.

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Spicy Vegan Tofu Recipe


2 tablespoons cornstarch
1 1/2 teaspoons cornstarch
1 tablespoon nutritional yeast
2 1/2 teaspoon Chinese five-spice powder
1 (14-ounce) package firm tofu, cut into cubes
1 cup sherry, divided
1 tablespoon finely chopped fresh ginger
4 cloves garlic, thinly sliced
4 1/2 teaspoon tamari

3 dried whole red chiles
3 cups small broccoli florets
1 cup cubed fresh pineapple
1/4 cup dry roasted unsalted peanuts
2 green onions, sliced
2 cups cooked brown rice

Preheat oven to 350°F. In a large bowl, beat together nutritional yeast, five-spice powder and 1 tablespoon plus 1-1/2 teaspoons of the cornstarch, until blended. Add tofu and toss until evenly coated.  Spread tofu on a baking sheet, lined with baking sheet paper in a single layer. Bake tofu until crisp.

Sherry Cornstarch Mixture: In a small bowl, beat together ginger, garlic, tamari, 1/2 cup of the sherry, and remaining 1 tablespoon cornstarch. Set aside.

Heat a wok or large skillet over medium-high heat until hot. Add chili.  Toast until fragrant. Takes about 2 minutes. Add cooking oil to cover skillet or wok. Stir in broccoli, pineapple and baked tofu and continue cooking until broccoli is still firm, but cooked. Note: you can prepare the broccoli separately, to be sure it’s not raw and the other ingredients are not overcooked, and then toss the broccoli into the mixture.

Stir in remaining 1/2 cup sherry and cook, stirring constantly, until reduced, about 2 minutes. Beat sherry and cornstarch mixture once more. Add mixture to wok with green onions and peanuts. Cook  vegetables thoroughly. Serve over rice.

Wok or Large Skillet. A cast iron skillet works well with this recipe.
Measuring Cups
Measuring Spoons
Large Mixing Spoon