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Vegetables & Side Dishes
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Homestyle Okra

4 Tbs. olive oil

2 cups fresh okra, sliced

1/2 sweet yellow onion, chopped fine

1/4 tsp. ground cumin

1/8 tsp. cayenne pepper

1/2 tsp. sea salt

2 small soft tomatoes, sliced

1 cup cooked quinoa or wild rice

In a large skillet, heat olive oil.  Place okra and onions in hot skillet and cook for 3-5 minutes.  Stir in ground cumin, cayenne pepper, and sea salt.  Put tomatoes in a blender and puree.  Stir pureed tomatoes into okra and onion mixture.  Simmer for 25 minutes.  Serve over quinoa or wild rice.

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Mashed Cauliflower

1/2 cup quinoa

1 cup water

1 medium sweet yellow onion, diced

2 Tbs. olive oil

1 Tbs. organic onion sea salt (Redmond Real Salt Brand)

2 cups pre-cooked black-eyed peas

¼ tsp. cayenne pepper


Place the quinoa in a pan with 1 cup water and bring to a boil.  Lower heat to a simmer and place the lid on the pan.  Cook for approximately 15 minutes or until the water is completely absorbed.  Set aside.  In a pan, fry the onion in olive oil until the onion begins to brown slightly.  Stir in a half tablespoon of onion sea salt.  Add the black-eyed peas, remaining onion sea salt, and cayenne pepper.  Mix ingredients and cook for 5-7 minutes.  Add in the quinoa and mix thoroughly.  Serves 4-6.

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Hot Veggie Wrap

3 cups diced tomatoes

2 cups diced sweet yellow onion

1 cup diced green bell pepper

1/2 cup mushrooms, chopped

onion sea salt

cayenne pepper

spelt tortillas

Stir fry all vegetables for 5 minutes.  Season to desired taste with sea salt and cayenne pepper.  Warm the spelt tortillas.  Spoon vegetables on spelt tortillas, then wrap and serve.

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Chickpea Balls for Marinara Sauce

1 Tbs. coconut oil, plus more for baking sheet

1/4 cup white onion, diced

cooked chickpeas (see Chickpeas recipe)

1/2 cup chickpea flour

2 tsp. sea salt

1/4 tsp. cayenne pepper

Preheat the oven to 350°F.  Lightly grease a baking sheet with coconut oil.  Heat the coconut oil in a medium-size skillet over medium-high heat.  Add the onion and sauté for about 10 minutes.  Place onion and oil in a blender or food processor along with the chickpeas, flour, sea salt, and cayenne pepper.  Pulse until combined but still chunky. Do not turn it into a puree.  Roll into 24 balls and place on the prepared baking sheet.  Bake for 30 minutes, turning once halfway through.  Serve with hot marinara sauce.

Africa is the origin of okra, which is also called okro, gombo, ochro, and quiabo.  It is tender, sweet, and slippery when cooked.  It is high in calcium, potassium, and vitamins A and C.

Main Dishes
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Chickpeas (Stewed)

1 cup dried chickpeas soaked 4-5 hours or overnight in 5-6 cups of water in refrigerator

1 qt. of water

½ small sweet yellow onion, chopped

1Tbs. sea salt

1 tsp. curry powder

dash of cayenne pepper


Drain water from chickpeas. Remove and discard any chickpea skin floating in the water. In a medium pot, bring water to a rapid boil. Add onion, sea salt, curry powder, and cayenne pepper. Add chickpeas and reduce heat. Simmer over low heat for 3 hours.

NOTE:  You can also make mashed chickpeas with this recipe. After cooking, simply drain the water, keeping just enough to make desired thickness of mashed chickpeas.

Sweet Onion & Mushroom Stir-Fry

1 cup quinoa

2 cups water

3 medium Portobello mushrooms, chopped

1 tsp. chili powder

2 Tbs. olive oil

2 cups chopped sweet yellow onion

1 tsp. organic onion sea salt (Redmond Real Salt Brand)

dash of cayenne pepper


Place quinoa and water in pot.  Bring to a boil.  Then cover, reduce heat and simmer for 15 minutes or until all the water has been absorbed by the quinoa.  Remove from stove and set aside.  Place chopped mushrooms in a large bowl.  Add chili powder and stir, coating the mushrooms thoroughly.  Set aside (overnight is best).  Pour olive oil in a large fry pan or wok on high temperature.  When hot, add onions and reduce to medium heat.  Stir until onions are slightly translucent.  Carefully add mushrooms on top of onions.  Mix the vegetables with a slow stir.  Mushrooms will sweat.  Continue to stir until liquid has cooked down.  When onions and mushrooms are thoroughly mixed, stir in onion sea salt and cayenne pepper.  Add quinoa or place quinoa on a plate and place the stir-fry on top. 

A coconut is a prehistoric tropical fruit of palm trees native to the tropics, including Polynesia, Hawaii, and Malaysia.  It is a good source of dietary fiber, iron, and potassium.

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Socca (Chickpea Pancakes) with Bell Peppers & Scallions

3/4 cup chickpea flour

1/2 tsp. sea salt

1 cup spring water

3 Tbs. extra virgin olive oil, divided

1 small red bell pepper, cut into 2-inch by 1/2-inch pieces (about 1 cup)

1/2 cup scallions, sliced

1 Tbs. onion powder

1 tsp. rosemary leaves


Combine the chickpea flour and sea salt in a medium bowl. Whisk in the water and 1 tablespoon of olive oil until smooth. Cover the batter loosely and let it stand at room temperature, preferably for 4 to 8 hours or overnight.  Heat the oven to 450°F.  Toss the red bell pepper and scallion with the onion powder and 1 tablespoon of olive oil in a well-seasoned 10-inch cast iron skillet. Roast the bell pepper and scallions in the oven until tender and browned, about 10 minutes. Using tongs, remove all the vegetables from the skillet.  Return the skillet to the oven and heat until very hot, about 15 minutes.  Carefully pour the remaining 1 tablespoon of olive oil into the skillet and swirl it to evenly coat the bottom of the skillet. Return vegetables to skillet and distribute them evenly over the bottom of the skillet. Whisk the batter and pour it over the vegetables. Sprinkle the surface of the socca evenly with the rosemary and bake until golden brown and set, about 15 minutes. Cut into wedges and serve immediately.

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Authentic Italian Chickpea Flatbread

2 cups chickpea flour (also called garbanzo flour)

2 ½ cups cold spring water

1 tsp. onion sea salt or pink Himalayan sea salt

cayenne pepper, desired taste

1/4 cup extra virgin olive oil plus 2 Tbs.

cashew parmesan cheese (see recipe in this section)


In a large mixing bowl, pour in the chickpea flour. Add the water gradually as you whisk the flour to keep any lumps from forming. Once all the water has been added, mix until completely smooth.  Add sea salt, cayenne pepper, and 2 tablespoons of olive oil.  Cover the batter and set it aside on the counter for 3 hours. When ready to bake, heat the oven to 350°F. With a slotted spoon, gently skim off any froth that forms on the surface of the chickpea batter. Prepare a large rimmed cookie sheet by pouring the olive oil onto the bottom.  Once the oven is hot, pour batter in the cookie sheet, making a layer about 1/4 inch deep.  Bake until golden brown, about 30 minutes.  Remove flatbread from the oven when done and let it cool a little before cutting and serving.  Sprinkle cashew parmesan cheese on top.

Cranberries are recognized for their role in holiday meals all around the world, but this fruit also provides a unique health benefit.  Proanothcyanidins inhibit E. coli bacteria from attaching to the urinary tract and can help prevent urinary tract infections.

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Portobello Mushroom Bacon

1 large Portobello mushroom thinly sliced, discard stem

1/2 cup olive oil

½ tsp. sea salt

½ tsp. onion powder

1/8 tsp. cayenne pepper or to taste

½ cup chickpea flour or spelt flour


In a large bowl, coat sliced mushroom with olive oil.  Save remaining oil for cooking.  In a small bowl, mix sea salt, onion powder, and cayenne pepper.  Season mushroom slices with mixed spices then coat mushroom with flour.  Heat olive oil in skillet until hot. Place slices in skillet and cook each side until medium to golden brown.

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Savory Breakfast Sausage

1 1/2 cups black-eyed peas, cooked (see recipe in Vegetables & Side Dishes section)

1/2 cup chickpea flour

1/4 cup fresh mushrooms, finely chopped

2 Tbs. tomato paste

1/2 tsp. sea salt

2 tsp. onion powder

1/8 tsp. cayenne pepper

1 tsp. cumin

1 Tbs. crushed fennel

2 dashes crushed red pepper flakes

1 Tbs. basil

3 sprigs parsley, finely chopped

2 dashes crushed rosemary

olive oil or grapeseed oil for frying


Mash black-eyed peas and chickpea flour together in a large bowl.  Add mushrooms, tomato paste, sea salt, onion powder, cayenne pepper, and cumin. Blend thoroughly.  Roll about 10 three-inch long sausage links out of the mixture.  Let sausage set overnight in the refrigerator.  Mix the fennel, red pepper flakes, basil, parsley, and rosemary then spread the mixture on a clean surface.  Roll each sausage over the spice mixture, coating well.  Heat oil in a frying pan on low to medium heat.  Fry the sausages, carefully turning as they reach golden brown.  Makes about 10 links or make patties if you prefer.

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