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This delicious sauce is versatile. Try it over baked potatoes, rice, or pasta with veggies, as well as with the nachos above. Makes almost 2 cups. Ingredients: ½ cup water ½ cup (2 oz.) raw, unsalted cashews 1 medium red bell pepper, halved and seeded ½ medium red onion, cut in half again 4 medium […]

This simple dressing was created to go with the Waldorf Salad, but use it wherever mayonnaise is called for. Even without eggs, oil, and salt, you’ll never be tempted by store-bought mayo again! Makes about 1½ cups. Ingredients: 1 pitted Medjool date or 2 Deglet Noor dates; about ½ oz.) 1 12.3-oz. package of Mori-Nu […]

This easy, all-American salad was first served at the Waldorf Astoria Hotel in NYC in 1893. Made with apples, celery, grapes, walnuts, and a plant-based mayonnaise dressing, it’s still a favorite light, delicious addition to any meal. Serves 4 to 6 (makes about 6 cups with lettuce in salad). Ingredients: 2 cored and chopped apples, […]

Even without the addition of oil (very traditional in banana breads), these muffins deliver delicious moistness! Makes 12 muffins. Ingredients: 7 oz. pitted dates (11 to 12 Medjool or 22 to 24 Deglet Noor), chopped1 cup nondairy milk2½ teaspoon vanilla extract 1¼ cups old-fashioned rolled oats½ cup dry (uncooked) millet2 teaspoons baking powder1½ teaspoons cinnamon12 […]

This soup is made a little rich with a few cashews, while rosemary adds great flavor and cannellini beans add heartiness. Serves 6-8 (makes about 9 cups). Ingredients: ½ cup water 1 oz. raw, unsalted cashews (about ¼ cup; optional) 1 medium onion, chopped (about 2 cups) 2 large carrots, chopped (about 1½ cups) 3 […]

This type of salsa is known for its fresh ingredients and simplicity. It can be served with nachos (as above), or on top of salads, chili, or baked potatoes to add some extra kick (and nutrients!) to your meals. Makes about 3 cups. Ingredients: 2½ cups chopped Roma tomatoes (1 pound)1 cup chopped yellow or […]

Guacamole, everyone’s favorite avocado-based dip, spread, or topping is so versatile that it can be served with corn chips, nachos (recipe above), on tacos, on baked potatoes, or as a sandwich component. Makes about 2 cups. Ingredients: 3 medium ripe avocados½ cup finely chopped yellow or white onion¼ cup chopped fresh cilantro or basil leaves […]

Nachos are so delicious, but it takes some time to prepare the Roasted Red Pepper Sauce, Salsa, Guacamole, and corn chips—kind of like a pizza with all of its parts. So, I recommend making some or all of these ahead of time to speed up preparation later (see Step 1). Enjoy! Serves 2-4. Ingredients: Roasted […]

Sweet yams and earthy greens add another level of enjoyment to traditional split pea soup. Recipe by Cathy Fisher Ingredients: 8½ cups water 2 cups dry/uncooked split peas 1 medium yellow or white onion, chopped 1 medium yam, peeled and chopped (about 1½ cups) 1 medium white potato, peeled and chopped (about 1½ cups) 2 […]

Garbanzo beans are an ideal substitute for tuna when it comes to creating a health-promoting version of tuna salad. Recipe by Cathy Fisher For the salad: 2 cans cooked garbanzo beans (15 ounces each; about 3 cups total), drained and rinsed 3 ribs celery, sliced (about 1 cup) ¼ cup finely chopped red onion ¼ […]

Cathy Fisher
Cathy Fisher

Cathy Fisher has become a featured recipe expert for the NHA and is the creator of, a blog that offers recipes and information on how to eat a health promoting, plant-based (vegan) diet. Cathy’s education and experience are grounded in her work with the McDougall Program (2006-present) and True North Health Center (2010-present), where she regularly teaches cooking classes to in-patient clients. Cathy graduated with her BA in Psychology, going on the earn a credential in Early Childhood Education and a certification in Nutrition Education. Cathy enjoys presenting to groups and giving people the practical skills they need to successfully shift to a healthier diet.

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