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(Everything but the)  Kitchen Sink Smoothie

Yield: 1 serving


 ¼- ½  cup broccoli sprouts* or microgreens

1/2 cup microgreens Rainbow Mix

(If you don't have microgreens, use 1-2 cups leafy greens of your choice)

1 1/2 TBSP flax seeds

handful uncooked steel-cut oats

4 slices fresh turmeric root

½ tsp. Amla powder (optional)

¼-½ cup cooked soybeans or edamame

½  cup frozen strawberries

½  cup frozen raspberries

Seasonal fruit as desired (nectarines, cantaloupe, orange)

If you want added sweetness, add a few frozen pineapple chunks. 

If diabetic, sweeten with ½ date instead of pineapple

Unsweetened almond milk

Fresh lemon juice to taste (start with 1/4 lemon)

Ezekiel Almond Sprouted Whole Grain Cereal

​*Stephanie sells these at Central AR Farmer’s Markets (Natural State Microgreens) in Little Rock. You can also sprout your own!  But if you don't have broccoli sprouts, just add more leafy greens.​

Combine the first 5 ingredients in a blender with about 1 inch of plant milk of your choice.  Blend to combine. Add remaining ingredients, adding more plant milk as needed to obtain desired consistency. Pour into a bowl and top with ¼ cup Ezekiel Cereal (for crunch) and a few blueberries (or nuts, or coconut if your diet allows) if desired.

Contains 24 Gm of fiber!

Note:  Diabetics should drink smoothies slowly-over the course of an hour or so.

Lion’s Mane Crab Cakes

Yield: 4 servings (8 cakes)

4 oz. firm silken tofu

1 tsp. Red wine vinegar

1 tsp. Lemon juice

¾ # lion’s mane mushroom, torn into small “crab like” pieces

1 cup of canned chickpeas (reserve the liquid!)

¼ cup aquafaba (the chickpea liquid in the can)

1 TBSP tapioca starch + 1 TBSP water

¾ cup breadcrumbs (I use toasted 2 slices Ezekiel bread pulsed in food processor)

1 scallion, diced

1 rib celery, diced

1 tsp. Old Bay seasoning

2 cloves garlic, minced

Juice from ½ lemon

1 TBSP Dijon mustard

Serve with arugula, avocado, and lemon wedges


  1. Combine the first 3 ingredients to make “vegan mayo”.  Whisk thoroughly for 3 min. until mixture is homogenized, then cover and refrigerate.  

  2. Dry saute lion’s mane mushroom in a non-stick pan on medium heat for 3-4 minutes until sweated.  Will shrink by approximately half.

  3. Mix tapioca starch and water until well combined.  Add aquafaba from the canned chickpeas and mix.

  4. Add the drained and rinsed chickpeas and aquafaba/tapioca starch mixture to a food processor and pulse 5 times.  Add cooked mushrooms.  Pulse 5 more times.  Do not overprocess! Transfer mixture to large bowl.

  5. In large bowl, combine the chickpea/mushroom mixture with all the remaining ingredients plus  ¼ cup of the refrigerated vegan mayo. (Reserve any extra if needed to obtain consistency to hold cakes together). Mix thoroughly with a rubber spatula.

  6. Form 8 cakes using 2.5 inch ring molds on wax paper.

  7. Dry sauté the patties in a large non-stick skillet on low heat until browned, about 2 minutes per side.  Flip carefully with silicon spatula. You can use a second spatula over top to facilitate the "flip." Don't worry if the cake breaks up when you flip it, just re-form it in the pan.  Then when second side is browned, carefully lift out with spatula and using the second spatula, slide it onto the bed of arugula on the serving plate.

  8. Assemble the dish with a bed of arugula, then the “crab” cakes on top of that.  Garnish with diced avocado and lemon wedges. 

Stephanie’s Hummus

Yield: 8 servings (1/4 cup/serving)


I ran out of garbanzo beans one day and had to use half cannellini beans and realized that I liked it better that way!  Cannellini beans are creamier than garbanzo beans and you may be able to use less tahini (for those limiting fat for disease reversal) because of the creaminess in the cannellini beans.


1 can garbanzo beans, rinsed and drained

1 can cannellini beans, rinsed and drained

1 clove garlic peeled

2 TBSP tahini (may add more for desired consistency or less, or omit if limiting fat)

Zest of one lemon

Juice of one lemon

⅓  cup jarred roasted red pepper in water (or to taste)

¼ tsp. Smoked paprika

Salt to taste


Blend all ingredients in a food processor, scraping down sides as needed.  May add 1-2 TBSP water as needed for desired consistency.  Enjoy with quinoa, whole wheat pita, Wasa crackers, or sprouted grain toast.  I always eat hummus in ½ cup increments, which is 2 legume servings and has 10 Gm of fiber. 

Cashew Parmesan

Yield: 16 servings (1 TBSP each)


  • 3/4 cup raw cashews

  • 3 Tbsp nutritional yeast

  • 3/4 tsp sea salt (optional)

  • 1/4 tsp garlic powder

  • 1/4 tsp onion powder


  1. Add all ingredients to a food processor and minimally mix/pulse until a fine meal is achieved. Do not puree on high speed or you will have cashew butter! Store sealed in the refrigerator to keep fresh. Lasts for several weeks.

Cashew Ranch Dressing

Yield: 8 servings   (2 TBSP each)


  • 2/3 cup raw cashews (soaked in hot water 30 minutes, or overnight in cool water)

  • 2/3 cup unsweetened almond milk

  • 2 tsp lemon juice (plus more to taste)

  • 1 clove garlic, peeled

  • 1/2 tsp sea salt (plus more to taste)

  • 1 pinch black pepper

  • 1/4 tsp onion powder

  • 2-3 tsp apple cider vinegar (to taste)


  • 1 Tbsp fresh minced dill (or 2 tsp dried)

  • 1 Tbsp fresh minced parsley (optional)

  • 1 tsp fresh chives (or 1/2 the amount dried chives // optional)

Note:  To make Chipotle Ranch, omit dill, parsley, and chives.  Add ½ tsp. Cumin powder and ¼ tsp. Chipotle powder.


  1. Soak cashews in very hot water for 30 minutes -1 hour (or overnight in cool water). While cashews are soaking, combine almond milk and lemon juice and set aside to curdle (this makes your vegan “buttermilk”). 

  2. Drain and rinse soaked cashews several times and drain again.  Transfer cashews to a small blender and add almond “buttermilk”, salt, pepper, garlic, onion powder, and vinegar. Blend on high for 1-2 minutes until very creamy and smooth. 

  3. Add herbs and pulse several times to incorporate (you don’t want them fully puréed). 

  4. Taste and adjust flavor, as needed by adding more salt,  lemon juice, or vinegar for increased tanginess if desired.

  5. Use immediately at room temperature or refrigerate for 3-4 hours to chill. It will thicken in the refrigerator.  You may need to add more almond milk or water later to thin as needed. 

  6. Store covered in the refrigerator for up to 7-10 days. 

Stephanie’s favorite No-Oil, No-Nut Mango/Lime Dressing

Yield: 8 servings, 2 TBSP

Blend all ingredients until smooth:

1 cup chopped mango, fresh or frozen

¼ cup water

¼ cup lime juice

1 TBSP maple syrup

1 TBSP rice wine vinegar

1 ½ tsp grated fresh ginger

1 TBSP chia seeds


Drizzle over salads, power bowls, or anything that needs some extra flavor.


Once you’ve made up the Mango-Lime Vinaigrette, you can also make the below recipe for dinner!


Easy-Peasy Weeknight Mexican Rice Bowl

This is a tasty Essylstyn compliant (heart disease reversal) meal.

Yield: 4 servings 



Bean mixture

15 oz. can low-sodium black beans, rinsed and drained *

1 cup low-sodium Rotel (canned diced tomatoes and green chilies), drained

½ cup water

4 cups cooked brown rice


Mango Pico de Gallo


Note: you can really throw together a pico de gallo (loose term for delicious fresh crunchy stuff that goes on top of Mexican dishes) from any combination you like of the below or similar ingredients


½ fresh mango, peeled and diced

⅓ cup diced red onion

½ fresh tomato, diced

1 TBSP diced jalapeño (or ⅓ cup diced green pepper if you want less heat)

1 TBSP minced fresh cilantro

2 TBSP fresh lime juice


Mango Lime Vinaigrette (recipe above)


*Remember for any canned food, select items that have a sodium content that is similar to the  calorie content to keep daily sodium intake at least below 1500 mg/day




Prepare Mango Pico de Gallo by combining first 5 ingredients and then toss with lime juice. Cover and place in refrigerator until ready to serve. Heat black beans and canned diced tomatoes/green chilies over medium heat on stovetop with ½ cup water. Serve heated black bean mixture over warmed brown rice.  Top with Mango Pico de Gallo and drizzle with Mango Lime Vinaigrette.  Garnish with cilantro and serve with lime wedges. 

Jess Wilkins/Wye Mountain Mushroom Farm Recipes

Mushroom Pate


Yield: 2 cups, approximately 12 servings 


1.5lbs mushrooms chopped (I like a medley)

1/2 white onion small diced

1 bay leaf

1 clove garlic, minced

1 lemon juiced

1/4 cup white wine

1/4 cup sherry cooking wine

1/3 cup cashew cream

1/3 cup toasted pine nuts or sliced almonds

Salt to taste (optional)

Pepper to taste




Sweat onions in a skillet over medium heat for 3 minutes. Add spoonfuls of water as need to deglaze.   Add mushrooms, bay leaf and garlic. Cook down until mushrooms release

their liquid and it evaporates.  Add both wines. Cook until reduced.

Add lemon juice and cashew cream. Turn off heat. Stir and allow to cool

Pulse cooled mushroom mixture and nuts in a food processor until a rough paste

is formed.

Serve at room temperature with crackers


Black Oyster Mushroom ‘Chicken’ Salad

Yield: 4 servings


1.5 lb black oyster shredded with fork

1/2 medium white onion diced

1/2 medium red onion diced

1 red bell pepper diced

3 celery stalks diced

1 15 oz can of garbanzo beans

1/2 dried cranberries or sliced grapes

1/2 chopped nuts

3/4 cup vegan cashew cream cheese

3 garlic cloves

Poultry seasoning


Sauté white onion for a couple minutes. Add garlic, shredded mushrooms

and poultry seasoning. Cook down and sweat for about 5 minutes. Allow to cool.

Drain garbanzo beans and smash into a paste. (I like to save about 6

whole garbanzos for texture)

Add all ingredients and mix in a bowl.  Serve on a bed of lettuce, arugula, or your favorite leafy greens.

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