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Plant-based Recipes!

14 Feb 2018    2 for The Show

 Happy Valentine's Day!  If you are panicking and need a SUPER SIMPLE side dish to complement your special dinner this evening, and give you more time to enjoy your date, simply mix these two items. 

Seriously - SUPER SIMPLE.  :)


1 package of SEEDS OF CHANGE Quinoa, Brown & Red Rice and Flaxseed
      OR SEEDS OF CHANGE Brown & Red Rice with Chiaseeds & Kale

1 can of MARGARET HOLMES Tomatoes & Okra

Stir, heat, and serve.


(You're welcome!)  :)

26 May 2017    Brazen Brussels Sprouts

These Brussels Sprouts are a gateway into culinary bliss for anyone who THOUGHT they hate Brussels Sprouts!



           Sprout Preparation

  • 1 pound fresh brussels sprouts
  • 3 tablespoons of vegetable bullion
  • 3 tablespoons of Coconut Liquid Aminos

    Sauté Preparation
  • 3 tablespoons soy sauce OR Liquid Aminos
  • 2 tablespoons agave OR maple syrup
  • the fresh-squeezed juice of a half of a lemon
  • 1 garlic clove, minced
  • 1 tablespoon vegan Sriracha sauce
  • Pinch of black pepper
  • Icelandic or Sea salt
  1. Preheat oven to 400°F.
  2. Slice each sprout in half, removing any dried outer leaves.
  3. Rinse with water, and spread on a paper towel.
  4. Lightly coat a baking sheet (with sides) with a non-stick spray (we are using this as a 'utility ingredient' only)
  5. Spread the sprouts on the pan, and drizzle with Icelandic OR Sea Salt, and vegetable bullion.
  6. Bake on the top rack for about 50 minutes, stirring the sprouts every 20 minutes,
  7. Meanwhile, measure out the soy sauce OR Liquid Aminos, agave OR maple syrup. lemon juice, garlic, and Sriracha.
  8. During the last 10 minutes (total of 50-60 minutes cook time),sauté the liquid mixture until thick.
  9. Remove the sprouts from the oven, and toss in the sauté mixture, and serve. YUM!

(C) 2017 Dr. Kerrie Saunders, MS, LLP, PhD 

16 Jan 2017    Homemade Sloppy Joes

Comfort food like no other!  Consider serving with smashed redskin potatoes and corn!

 4 Tbsp. vegetable broth
1 medium onion, chopped
1 medium green pepper, chopped
2 cloves garlic, minced
2 cups cooked lentils OR 16 oz. firm tofu, crumbled OR 2 cups vegan burger crumbles
2 Tbsp. coconut amino acids OR tamari sauce
2 cups tomato sauce
1 Tbsp. chili powder
1/2 tsp. cumin powder
Saute' onion, green pepper, and garlic in the broth until tender.  Add the tofu and coconut aminos, continue cooking and stirring until the tofu starts to brown.  Stir in the tomato sauce, chili powder, and cumin powder.  Serve hot over toasted sprouted hamburger buns.


(Modified from the recommended book, Tofu Cookery by Louise Hagler) 

26 Dec 2016    Punkin' Soup

This smooth and creamy soup is perfect on a Fall day!


4 Tablespoons vegetable broth

1 onion, chopped

2 garlic cloves, minced

1/2 teaspoon mustard seeds

1/4 teaspoon cumin

1/2 teaspoon turmeric

1 teaspoon cinnamon

3/4 teaspoon salt

1/2 teaspoon ground ginger

2 cups vegetable broth

1 15-ounce can pumpkin

1 tablespoon lemon juice 

2 tablespoons agave syrup

1 cup almond milk


Sautee the onion and garlic in the vegetable broth for about 5 minutes.

Add all spices, stirring continuously, for 2 minutes.  Add all remaining ingredients, except the almond milk, and simmer another 15-20 minutes.  Remove from heat, add in the almond milk, allow to cool a few minutes, and then puree until smooth (start on low speed and hold lid tightly!). Return to the soup pot, and warm to taste.  



Recipe modified from source credit: Healthy Eating for Life for Children by Amy Lanou, Ph.D. and Jennifer Raymond, M.S., R.D. 




15 May 2015    Callie's Corn Chow-da

Enjoy this decadent, creamy, 'comfort food' corn chowder with a side of your favorite greens and a slice of sprouted bread!



1 medium yellow onion, chopped

2 medium carrots, sliced

1 medium potato, chopped

2 cups vegetable broth

1 15-ounce bag frozen corn

1 1/2 cup almond milk

1/2 teaspoon turmeric

1/2 teaspoon sea salt

1 teaspoon fresh ground black pepper

Optional: garnish with minced red pepper and cilantro leaves


Place onion, carrots, potato, and broth in a large saucepan. Bring to a boil, then reduce heat to medium for about 15 minutes.   Slowly add the frozen corn, almond milk, and turmeric and heat for about 5 minutes.


Place half of the mixture in a blender (holding the lid on tightly), and process until smooth. Pour this back into the soup pot, and warm to taste, seasoning with freshly group sea salt and black pepper to taste.


www.DrFood.org   Dr. Kerrie Saunders, MS, LLP, PhD

22 Aug 2014    Dr. Kerrie's Incredibly Famous Pumpkin Pie

2  9-inch deep dish OR 3 shallow pie crusts
1 can (29 oz.) Libby's 100% Pure Pumpkin
1 block (12.3 oz.) Extra Firm Tofu (Mori-Nu Organic)
1 1/4 cups Raw or Naked sugar
10 tablespoons water
8 teaspoons EnErG Egg Replacer
2 teaspoons cinnamon
1/4 teaspoon ground cloves
3/4 teaspoon allspice
1 teaspoon ginger
1 teaspoon salt
2 1/2 cups soy or almond milk
Preheat the oven to 425*F.  Pre-bake the pie crusts for about 8 minutes, or until the bottoms are just bubbly.
Place pumpkin, tofu, and sugar in a blender or food processor; process until uniform in color.  In a small
bowl, thoroughly mix the Egg Replacer and water, then fold into the pumpkin mixture. Add all remaining ingredients to
the pumpkin mixture, and blend until combined. Pour into the pre-baked pie crusts.  Bake at 425* for 15 minutes,
then reduce temperature to 350* and bake for 70 minutes.

Cool on wire rack for 1 hour, then refrigerate. 

(by:  Kerrie Saunders, PhD for GreatBodies)

11 Jun 2014    Betty's Protein Pilaf

1 Box Near East Rice Pilaf
1 can (15 oz.) Progresso Black Beans, drained
1 washed and chopped fresh red pepper
1/2 cup frozen corn
1/4 cup pine nuts, toasted 
Preheat the oven to 375*F.  Prepare the Near East Rice Pilaf as directed on the box.  Spread onto an oven-safe
serving dish or glass pan, at least 1 inch thick.  Sprinkle the drained Progresso Black Beans over the Pilaf.  Rinse
the frozen corn, and sprinkle it over the beans.  Sprinkle the red pepper on top of the corn layer.  Heat for 15
minutes in an oven at 375*F.  Garnish by sprinkling the toasted pine nuts on top just before serving.

(by:  Kerrie Saunders, PhD for GreatBodies)

3 Jan 2013    Black-eyed Peas & Greens

 Here is a 'beans 'n greens' style, good-for-your-teeth-and-bones delicious dish! ENJOY!


4 tablespoons of vegetable broth
1 large onion, quartered and sliced into thin strips
16 ounces of fresh greens (collards, mustard, turnip, or kale)
1/4 cup water
16 ounces of soft black-eyed peas, rinsed well
2 tablespoons of balsamic vinegar

Sautee the onion in the vegetable broth over medium heat until golden brown.
Wash and chop the fresh greens, discarding any stiff stems or center ribs.
Add the greens and water, place a lid on the pan, and steam until tender, about 5-10 minutes.
When the greens are tender, add the balsamic vinegar and black-eyed peas, cooking just until evenly heated.

Optional: celtic salt and fresh ground pepper at the table.


           (C)(C) 2013, Dr. Kerrie Saunders, MS, LLP, PhD 

18 Jan 2012    Almond Rice Roast with Almond Butter Sauce

(Note: Please note this recipe contains toasted sesame oil)

Preheat the oven to 350’F.

Combine all of the ingredients below EXCEPT the ground almonds. Mix well until the ingredients are all moistened and stick together.  Press into a non-stick loaf pan. Sprinkle the ground almonds on the top, and bake for approximately 45 minutes.

10 cups well-cooked brown and/or wild rice
1 cup grated carrots
1 cup grated onions
1 TB toasted sesame oil
1¼ cup almond butter
¼ cup soy sauce OR miso
½ cup almonds, coarsely ground

While the Almond Rice Roast is baking, make the Almond Butter Sauce.  Combine all of the ingredients below in a blender or food processor until smooth. Thin with a few drops of water if desired.

1 1/3 cups almond butter
4 teaspoons toasted sesame oil
½ cup soy sauce
2 TB birch xylitol  (variation: 2 TB Sucanat™ or agave nectar)
2 TB apple cider vinegar
2 TB fresh ginger, minced
4 teaspoons garlic, minced
½ cup dark brewed tea

Slice and serve the Roast with the Sauce drizzled over the top.   

Recipe provided by Dr. Kerrie Saunders, MS, LLP, PhD

16 Jan 2012    Best-Ever Banana Bread


1 1/2 cups unbleached flour
½  cup whole grain flour
1 ½  teaspoon baking soda
½ teaspoon salt
1 cup raw sugar OR Sucanat OR Canadian Xylitol
1/3 cup canola OR or substitute of your choice
4 ripe bananas (about 2 ½ cups), lightly mashed
¼ cup water
1 teaspoon pure vanilla
1 cup chopped walnuts OR pecans
Preheat the oven to 350*F.
Mix the flours, baking soda, and salt in a small bowl, then
set aside. 
In a large bowl, mix the sugar, oil, bananas, water, and
vanilla until combined.  Add the flour mixture to the large
bowl, and mix until combined. Stir in the walnuts.
Spread into non-stick baking pan.  Bake about 50
minutes --  a toothpick inserted in center should come out
(Adapted from the highly recommended book,  Food For Life:
How the New Four Food Groups Can Save Your Life, by Neal
Barnard, M.D.) 

30 Dec 2011    Almond Butter Dates

1. Slice lengthwise halfway through each date, and remove the pit.  (Note: If you are doing this with children, please have the adult handle the knife!)

2. Gently pinch the date lengthwise, to slightly open up the date into a 'boat' shape.

3. Fill each date with almond butter.

4. Optional serving suggestion: garnish with shredded coconut.




Copyright (c) 2020  Kerrie Saunders Williams, MS, LLP, PhD

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