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This Chickpea and Avocado Spread is easy to make and is dreamy atop baked potatoes and yams, corn tortillas, green salads, or as a dip for vegetables. Fresh oregano and lemon combine in a unique flavor for a little something special. 2 large ripe avocados, peeled, pitted and diced 1/4 cup chopped red onion 1 […]

Vinaigrette dressings are beloved for their sweet, spicy and tangy combinations. They are easily made without oil, salt and sugar. Create your own using a combination of fruits, vegetables, vinegar, nuts/seeds, onion/garlic, and/or fresh herbs. The two recipes below make about 1 cup of dressing, but simply double them if more is needed. Store in […]

This one-pan recipe is very quick and easy to make, using just kale, mushrooms, yams, garlic and rosemary — yum! For this dish, I use curly kale because of its hearty texture and delicious peppery-ness. 1/2 cup water 1 large yam or sweet potato, skin on, cut into 1/2–inch slices 1 clove garlic cut in […]

Filling and flavorful, this casserole is much easier to make than enchiladas since you don’t need to roll the tortillas or make a separate sauce. Most stores carry a standard “chili powder” that is mild in flavor and what I have used in this recipe. If you like things on the hot-n-spicy side, use a […]

Traditional zucchini breads are rich and dense due to their refined oil and sugar, but these ingredients are not necessary, or health-promoting. This bread gets its moistness and heartiness from zucchini, apples, dates, and millet and oat flours. 10 Medjool dates, pitted and chopped 1 cup non-dairy milk 1-1/4 cups quick or Old Fashioned rolled […]

Lemon zest and cardamom give these Blueberry Muffins their dreamy flavor and aroma. Oat and millet flours produce a muffin that is hearty and filling, while dates and applesauce lend sweetness and moistness without the use of sugar and oil. 12 Medjool dates, pitted and chopped (about 8 ounces) 1 cup non-dairy milk 1-1/2 cups […]

If you have fond memories of Cream of Mushroom soup from the can like I do, you will enjoy this soup-even more so than the canned, whose appeal is largely due to its high salt content. This recipe leaves out the salt but not the flavor. Mushrooms are one of my favorite foods, and there […]

Most people would call it blasphemy to leave out the cheese, oil, eggs and anchovies in Caesar dressing, but this concerns me less than living life without any type of Caesar dressing at all. This creamy, garlicky, and healthy Caesar-y Salad is just the ticket! I have omitted croutons from this recipe since they are […]

Using cabbage instead of lettuce makes a hearty salad, perfect for an entrée. With cabbage and carrots as the foundation, almost any vegetables and beans you have on hand can be added. Sometimes I keep it really simple, using only cabbage, carrots and chickpeas, and other times I just keep adding veggies until it’s a […]

These are the ultimate, low-fat comfort potatoes: hot, fluffy, and fun to eat. While these take a little patience while baking, they require few ingredients and make fabulous leftovers. 4 large russet potatoes, washed, skins-on 15 fresh basil leaves 4 large chard leaves, end stems trimmed, chopped 2 cloves fresh garlic, minced 1 cup non-dairy […]

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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