Vegan ‘Crab Cakes’



The STAR of this recipe is an ingredient called Jackfruit….What????   That’s right….it’s the ‘crab without the crab’ ….it’s found mostly in Asian markets and stores, and you specifically want green jackfruit in water.  It also comes in a sweet syrup, and you do not want that for this recipe….ewwww!!!  The flavor is much like hearts of palm, but the texture and it’s ability to take on the flavor of the seasonings make this a GREAT faux crabmeat!! You can make these bad boys into entrée size portions or make bite size hors devours.  I topped mine with a wasabi veganaise that I made by mixing wasabi and veganaise (go figure…ha!)

1 Can Green Jack fruit                                                                           

1  Small Onion

1 Can Chick Peas or White Beans      

1  Carrot                                                         

2 Sheets Roasted Seaweed (sushi roll seaweed)

4 Tbs nutritional Yeast

1 Tbs Old Bay Seasoning

2 Cloves Garlic

1/4 tsp Tumeric

1 tsp Mustard

In a food processor ‘pulse’ the onion, carrot and jackfruit until you have a crab like consistency and put aside in a bowl. Then food process all other ingredients until well blended and creamy.  Add this into the crab and onion mixture and blend all together with hands.  Refrigerate for at least a 1/2 hour……you can make this the day before and let sit overnight too.

Preheat oven to 375 degrees and place crab cakes on cookie sheet that has been sprayed with olive oil.  Bake on each side for 20 minutes.                                                                                          

Top with your favorite sauce…..I enjoyed it as I said before with a wasabi veganaise….Super yummy!!!





Plant Based Protein Quotes

Thanks to nutrition writer John McCabe for the following quotes:

“You may have heard that vegetable sources of protein are incomplete and become complete only when correctly combined. Research has discredited that notion so you don’t have to worry that you won’t get enough usable protein if you don’t put together some magical combination of foods at each meal.” – Andrew Weil, M.D.

“Complementing proteins is not necessary with vegetable proteins. The myth that vegetable source proteins need to be complemented is similar to the myths that persist about sugar making one’s blood glucose go up faster than starch does. These myths have great staying power despite their being no evidence to support them and plenty to refute them.” – Dennis Gordon, M.Ed, R.D.

“It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day.” – Reed Mangels, Ph.D., R.D.; Vegetarian Resource Group,

“All proteins are made up of the same amino acids. All. No exceptions. The difference between animal and vegetable proteins is in the content of certain amino acids. If vegetable proteins are mixed, the differences get made up. Even if they aren’t mixed, all you need to do to get the right amount of low amino acids is to eat more of that food. There is no ‘need’ for animal proteins at all.” – Dr. Marion Nestle, Professor, Department of Nutrition, Food Studies, and Public Health, New York University

“Some Americans are obsessed with protein. Vegans are bombarded with questions about where they get their protein. Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced.

Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. In reality, we need small amounts of protein. Only one calorie out of every ten we take in needs to come from protein. Athletes do not need much more protein than the general public. Protein supplements are expensive, unnecessary, and even harmful for some people.” – Reed Mangels, Ph.D., R.D., Protein in the Vegan Diet, Vegetarian Resource Group,










Confused about protein, you should be!!!  I have found that since I’ve gone vegan, the number one question I get asked is, “Where do I get my protein from?”   The simple truth is a no brainer….Here is an article from

The Myth of Protein In Vegetarian Diets

The top question most vegetarians are asked is: “Where do you get your protein?”

The first question from people who are considering a vegetarian diet is: “How will I get enough protein?”

The protein myth is so widely accepted in our culture that even vegetarians believe it!

 The Myth of Protein Goes Like This:

1. Protein is the most important nutrient in our diet.

2. Protein from meat, fish, poultry, milk and eggs is superior to the incomplete protein from plant sources.

3. Meat is the best protein source, and other foods have little or no protein.

4. A vegetarian diet doesn’t have enough protein, and is therefore unhealthy.


Vegetarian Protein Facts

Over the last few decades, widespread practical experience, traditional knowledge, and hundreds of scientific health studies all tell a different story about vegetarian protein.

 1. Too much protein is as harmful as too little, and is linked with shorter life expectancy, increased cancer and heart disease risk, widespread obesity and diabetes, osteoporosis, kidney stress, and bad digestion

2. High protein-diets bring about temporary weight-loss, at the expense of overall health, and people quickly regain weight once they return to a normal diet

3. A varied vegetarian diet with a balance of protein, fats & carbohydrates, and adequate calorie intake provides more than enough protein

4. Complete animal protein is not superior to complete protein from more than one plant source – they give the same result in different ways 

5. Protein from plant sources doesn’t include excess calories from fat, toxic residues, or an overabundance of protein, which stresses the kidneys

The Gospel According to Industrial Agriculture

Nothing in our modern human diet has been as misunderstood, and as misrepresented, as protein. It’s considered by most people as the foundation of nutrition — and essential to life. The importance of eating enough protein, primarily from animal sources, is drilled into us daily from childhood.

It’s been estimated that the average person in this country eats two – six times more protein, usually from animals, than is needed for good nutrition. At it’s most extreme, our protein fixation has led to the popularity of high-protein low-carb weight loss diets, condemned by doctors and nutritionists from coast to coast.

 The development of factory farms and modern meat processing plants, aided by refrigeration, along with economic rail and truck shipping, made meat and dairy products widely available and affordable. The results, for our health, the environment, and world hunger, have been disastrous. Before the late 1800’s most of the world didn’t eat a lot of meat, or dairy, as there just wasn’t that much available for ordinary people.

Except in myths of the Wild West, the average person didn’t have a horse and gun to run around shooting things to eat, or a herd of cows to kill. Mostly they worked pretty hard, for not much money, and didn’t have that much time.

Since the early 20th century, a meat and dairy centered diet has been heavily promoted as the answer to dietary deficiencies, following the flawed logic that since we’re mammals, and our bodies are made with protein, then we need to eat mammals in order to get enough protein and maintain our bodies. That cannibalistic logic doesn’t hold up under the most casual examination.

Unfortunately most of recent human history is based on flawed logic. And we tend to rewrite history about every fifty years to harmonize with the current world view.

The world would be a much kinder, healthier place today if people had gone with greens, grains and beans instead of milk and meat as the solution to dietary deficiencies. A few people did – they adopted a vegetarian diet, and their dietary protein comes mainly from plants.


Crunchy Vegan Goat Cheese w/Arugula and Mango



I just adore housewarmings!  It’s all about making someone’s home feel lived in and full of love!  I just had the best time at my friend’s, Heidi Go Lucky and Amanda They opened their hearts and home to a wonderful bunch of people.  The majority of us were yogi’s and/or vegans….we all came to celebrate their humble new digs. We shared food,drinks and of course our love! 

This recipe is completely GF and vegan.  I am always excited see that a dish I bring to share is devoured….and IT WAS!!!!

Crunchy Goat Cheese w/ Arugula & Mango

1 Cup Br. Rice Breadcrumbs (Toasted)  = 2-4 slices Brown Rice Bread Toasted

8-12 oz Vegan Goat Cheese                                                                                                  

1 cup Arugula Leaves

1 Lg Mango (cut into bite size pieces)                                   

1/2 Tsp Sea Salt

Take your vegan goat cheese and roll about a teaspoon into a bite size ball and place on plate. Repeat this until you have as many bite size pieces as you desire. Put back in the fridge for about 20 minutes.

Toast the bread. Rip it into pieces and put in a food processor with the salt until you have fine breadcrumbs. Put breadcrumbs on a cookie sheet and put aside.

Remove goat cheese from fridge and roll each piece in the breadcrumbs until fully coated.

Using toothpicks, skewer goat cheese, arugula and mango……Voila….Super Deeeelishhh!!!

Try a couple before serving to guests, to make sure you get to eat some!

Trust me they go FAST:)









An alternative way to serve vegan goat cheese…

If you are making it into a ‘log’….I suggest putting the cheese in wax paper and then covering it with plastic as well….then rolling it so it it is shaped like a log.  You can roll it it first in herbs, black pepper, olives or nuts to make a beautiful (and delicious) presentation!

Raw Vegan ‘Goat Cheese’



 Raw Vegan Goat Cheese

1 1/2 Cup Raw Pine Nuts (Soaked 1 hour)                                

1/2 Cup Raw Cashews (Soaked 1 hour)

1/8 Cup Extra Virgin Olive Oil

1 Whole  Lemon (Zested,Peeled and Cut Up)

1 Medium Shallot

6 Tbs Nutritional Yeast

1 Clove Garlic

1 Sea Salt and Fresh Pepper to Taste


Soak  nuts for 1 hour. Drain, then put pine nuts and cashews in a food processor with extra virgin olive oil, lemon sections, lemon zest, garlic and shallot. Process for about 6 minutes or until all ingredients are well combined. Next, add nutritional yeast to mixture until mixture is thick and smooth. Season with S&P. Chill in refrigerator…





 Check out my ‘Crunchy Vegan Goat cheese’ recipe…’s ahhhhhhmazing!!!!




Artichoke, Caper and Olive Dip



Ohhhhhh….I just LOVE this dip. First because it’s super quick and easy to make, and second because it’s addictive and delicious.  It can be served warm or cold and I really like it with a quinoa, flax and brown rice cracker.  Crunch Master makes these crispy, salty delights and I find them at Publix near the wine and cheese section.

2 Cans Artichoke Hearts (drained)

4 Tbs Capers

1/2 Cup Small Manzanilla Olives

4 Tbs Nutritional Yeast

Put all ingredients in to a food processor and blend until smooth (scraping down the sides when necessary.) That’s it!!!!

Serve warm or cold:)

Rice Paella Primavara


Last Saturday, I was invited to my friend Mandee’s  graduation party at  a sweet little ocean front house in Vilano Beach.  It was a great bunch of people celebrating Mandee’s accomplishment  and everyone came with a good appetite.  There was a mix of food choices and many of them were GF and vegan.  I had found this delicious recipe in “Vegetarian Times” magazine and couldn’t wait to try it. I thought it would be the perfect dish to bring.   I love to make an entrée full of nutrition, that’s all in one pan.  This rice dish serves a lot of people and really is satisfying. 

I used organic Texmati rice instead of Valencia rice (all of the Valencia rice that I saw was enriched and void of nutrition)and I didn’t splurge on Saffron which can be very expensive.  I used Saffron flowers which is a cheap imitation but worked just fine.  I chose yellow and orange bell peppers for more color. I also added S & P to taste….I recommend doing this with most any recipe, sometimes a little salt really brings out the flavor in a dish.

I got so many compliments on it and the bowl was empty before I left…..LOVE that!


2 1/2 tsp Olive Oil

3 Cups Broccoli Florets

1 Red Bell Pepper, chopped (1 cup) I used yellow and orange

6 Green Onions, thinly sliced (1 cup)

3 Cups Low-Sodium Vegetable Broth

3 Cloves Garlic, minced (1Tbs.)

1 tsp Crumbled Saffron Threads (or Saffron Flowers)

1 Cup Short- Grain White Rice (Valencia) I used Texmati rice

1 Cup Peas

1 Cup halved Grape tomatoes

12 Pitted Green Olives

12 Pitted Black Olives

1 Lemon (Cut in to wedges)

Parsley Sprig For Garnish

 1. Heat oil in a large skillet over medium heat. Add broccoli, bell pepper, and green onions; cook 5 minutes.  Stir in broth, garlic and saffron; bring to a boil.  Sprinkle rice over ingredients, reduce heat to medium-low, and simmer, covered, 10 minutes.

2. Sprinkle peas, tomatoes, and olives over rice.  Cover, and cook paella 8 minutes, or until rice is tender.  Remove from heat, and let rest, covered, 5 minutes.  Season with salt and pepper, if desired.

3. To serve, spoon paella into 6 bowls, and garnish each with lemon wedges and parsley.

Great when shared with good friends:)