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1 small onion, diced 1 sweet potato, diced to ½-inch pieces ¼–½ cup orange juice (about 2 navel oranges, juiced) ½ cup water 1 tablespoon almond butter ½ teaspoon cinnamon ½ teaspoon chili powder pinch of red pepper flakes, or more to taste ½ bunch kale, shredded 1. In a large skillet or sauté pan […]

Bottom Layer Ingredients: 1 cup French or green lentils                                         5 cups low-sodium vegetable broth or water                 2 carrots, diced                                                              1 yellow onion, diced                                                    10 crimini mushrooms, diced                                        1 cup broccoli, diced                                                     1 cup frozen green peas, thawed                                   1 tablespoon poultry seasoning                                     1 teaspoon dried rosemary 1 teaspoon dried thyme 1 teaspoon […]

½ cup water 12 oz. package of fresh cranberries (about 3 cups), stems removed 12-15 dates, pitted and diced 3 navel oranges (2 juiced) 2 cinnamon sticks 1-2 tablespoons mint, minced 1. In a medium saucepan, combine the water, cranberries, dates, juice of 2 oranges, and cinnamon sticks. Cover and bring to a boil. 2. […]

1 red onion, minced (about 6 oz.) 1 green chile, minced (keep seeds for more heat) 3 large garlic cloves, minced 1 medium pumpkin, peeled, seeded and chopped (about 2 lbs.) 1–2 tablespoons curry powder ½ tablespoon ground coriander ½ teaspoon ground turmeric ¼ teaspoon ground cinnamon 1½ cups diced tomatoes (14-oz can) 1 cup […]

1 yellow onion, finely diced (6 oz.) 5 crimini mushrooms, diced (4 oz.) 2 carrots, finely diced (4 oz.) 3 celery stalks, finely diced (4 oz.) 3 large garlic cloves, minced 3 cups low-sodium vegetable OR vegan chicken broth, divided 1 cup unsweetened, non-dairy milk OR water 1½ cups cooked white beans (15oz. can, drained), […]

Brussels sprouts are nutrient powerhouses but are sometimes avoided because they can be bitter if undercooked and bland if overcooked. However, this recipe will make you a Brussels sprouts lover! The apples add a crunchy sweetness and the pecans impart a slight buttery flavor—it’s a winning combo! ¼-½ cup pecans (optional) 1 pound Brussels sprouts […]

This bean salad is as fresh and whole as Mexican food can be. Plus, it couldn’t be any easier to make. Big batches are a great idea because it just gets tastier and tastier as the flavors sit and mingle together. 1½ cups (15 ounces) black beans (1 can, drained and rinsed) 1 medium carrot, […]

This plant-based risotto is made without oil, butter, and cheese so it won’t feel heavy in the way that traditional risottos can. The wonderful creaminess comes from blended cauliflower! Your taste buds will be even more delighted with the added sun-dried tomatoes and pine nuts! 4 cups vegetable broth (low-sodium, oil-free) or water ½ head […]

The word “primavera” means “spring,” so this is a wonderful recipe to enjoy at this time of the year when spring vegetables are fresh and abundant. Feel free to substitute the vegetables for any other seasonal choices available to you. 2 carrots, diced 1 yellow onion, diced 1 red bell pepper, diced 12 stalks asparagus, […]


Katie Mae is a plant-based nutritionist and culinary instructor at, supporting people in living brighter, fuller lives through whole plant foods. Katie Mae holds a Masters of Science in nutrition from Bastyr University and a Bachelor’s in human biology from Michigan State University. Since 2010 Katie Mae has been teaching weekly cooking classes at TrueNorth Health Center and working for Dr. McDougall’s Health and Medical Center. From 2010 to 2014, she was also the Nutrition Educator at Sonoma State University, and in 2012 she was trained as a post-partum doula. She says, “Let’s eat like our future matters. A plant-based diet is the single best thing we can do for ourselves, our children and the planet.” Through her online cooking trainings, live workshops, and e-cookbooks, Katie Mae teaches how to simply prepare plant-based meals that are bursting with flavor. She’s emphasizes herbs, spices, and other flavors from around the world to excite the taste buds rather than refined sugar, oil, salt, and processed foods. You can find out more about Katie Mae, her cooking courses, and her recipes at and

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