Charles Gassenheimer

Plant Based Meals

Mains

Meals, dips, salad dressings

Vegetable Thai Curry

In season Vegetables, with a plant based curry paste Curry, Coconut extract, onion, garlic etc.

Vegetable Curry with Chive Dumplings

A vegetable based curry sauce, with coconut extract and soy milk, with yummy chewy and soft chive Chickpea flour dumplings

Lentil Sheppards Pie

Base layer of Lentils, Collard greens, topped with whipped turnips and nutritional yeast

Sweet Potato Enchiladas

Veg broth, tomato paste, chili powder, cumin, oregano,, soy sauce, lime juice, sweet potato. yellow squash, cilantro, Onion, garlic, corn tortilla,

$20

Bean Chili

Tomato Based Chili with spices, various beans (black, chickpea, kidney, cannelloni etc.) kale

Eggplant Parmesan

Grilled Eggplant with layers of hemp seed creams sauce ( hemp seed, lemon juice, garlic, nutritional yeast), marinara sauce, topped with nutritional yeast

Caulflower Tikka Marsala

Cauliflower in a tikka sauce consisting of Tomatoes, dark leafy greens, Indian spices, soy milk, and spicy chilies

Italian Mushroom Meatballs

Dr. Fuhrman's recipe using hemp or flax seed, no walnuts

Mushroom Vegetable Lasagna

Dr. Fuhrman's recipe with hemp or flax seed substitute in the cashew tofu ricotta

Green Lentil Mushroom Meatballs

Dr Fuhrman's recipe

Instant Pot Lentil Curry

Dr. Fuhrman's recipe. Soy milk and coconut extract substituted for coconut milk

Creamy Barley Risotto with tomatoes and Peas

Dr. Fuhrman's recipe

Eggplant Chickpea Stew

Dr.Fuhrman's recipe

Green bean Casserole with Caramelized Onion

Dr. Fuhrman's recipe, no fried onion, caramelized onion instead

Lentil cakes

Lentil Cakes- Lentils, greens, quinoa, onion, garlic, soy and spices, held together with oats

Shirataki Noodles with Marinara

Basic Marinara sauce with Japanese Shirataki noodles

Vegetable Stir Fry

In season Vegetables, tossed in high heat with Asian seasonings

Mushroom Ragout w/quinoa

Mushroom , tomato, seasonal vegetables( no corn) stewed in a spicy tomato sauce

Sautéed Escarole with white Beans

Escarole, white beans, veg broth, spices, onion, garlic, bell pepper and celery

Spiced Cauliflower Steaks

Seasoned cauliflower cut into steaks, vegetable stock, tomatoes, shallot and garlic served over Escarole or Spinach

Grilled Portabella steaks over Cauliflower rice

Grilled Mushroom tops, cauliflower stir fried with asian spices and little (1tsp) of aminos

Chickpea stuffed Zucchini Boats

Chickpeas, zucchini, kale, tomato, onion, garlic and spices

Chickpea and Quinoa Bowl

Cooked quinoa Cooked chickpeas Cucumber, tomatoes, parsley Lemon juice, garlic, pepper for dressing

Sweet Potato and Black Bean Burritos

Roasted or steamed sweet potatoes Canned black beans Kale wrapped Cilantro, lime juice, cumin, smoked paprika

Stuffed Bell Peppers

Bell peppers (halved and seeded) Filling: cooked Quinoa, black beans, corn, diced tomatoes, cumin, garlic, chili powder Bake until peppers are soft

Broccoli and Mushroom Stir-Fry

Broccoli florets, sliced mushrooms Garlic, ginger, low-sodium tamari or coconut aminos Vegetable Broth stir-fried

Baked Falafel

Cooked chickpeas Onion, garlic, cumin, parsley Blend and shape into patties, bake until golden Serve in lettuce wraps or over a salad

Kale and Sweet Potato Bowl

Steamed kale Roasted or steamed sweet potatoes Quinoa or millet Lemon and Garlic and herb dressing

Baked Cauliflower Fried Rice

Riced cauliflower, peas, scallions, bell peppers Garlic, ginger, black pepper, coconut aminos

Bulgar Wheat Bowl

Bulgar wheat cooked in vegetable stock, with peas, garlic onion, kale, bell peppers, and tomato

Soups, Sides and Snacks

Lunch meals, side dishes, or snacks

Rice paper rolls

Dr. Fuhrman's recipe. No peanut dipping sauce

Easy Baked Balsamic Tofu

Dr. Fuhrman's recipe

Cuban Black Beans

Dr. Fuhrman's recipe

Bulgogi Tofu

Dr. Fuhrman's recipe

Kamut

Kamut Kushari- Kamut Berries in cumin, garlic, tomato ,and onion sauce

Garlic and Vegetable Quinoa

Vegetables ( onion, garlic, peas, asparagus, bell peppers) and quinoa cooked at high heat to resemble fried rice, spices

Sautéed Greens

Kale, Collard, Spinach, Chard and Spinach....your choice, with spices, onion, and garlic

Zucchini and Tomato Saute

Sliced zucchini and cherry tomatoes Garlic, oregano, black pepper Dry sautéed in a nonstick pan or steam briefly

Mexican Vegetable Soup

Dr. Fuhrman's recipe

Creamy Mushroom Soup

Dr. Fuhrman's recipe, minus the walnuts, no substitutions

Creamy Red Pepper Soup

Dr. Fuhrman's Recipe, no cashews, hemp seed can be substituted for the creamy effect

Creamy Roasted Garlic Mushroom Soup

Dr. Fuhrman's recipe, minus the cashews, hemp or flax seed can be substituted for the creamy effect

Creamy Cheddar Broccoli Soup

Dr. Fuhrman's recipe, no cashews, substitute with chia seeds

Mushroom Onion Soup

Prepared in a french onion style, reduced mushroom, onion, and spices

Cauliflower Soup

Cauliflower, garlic, onion, vegetable stock, spices blended

Miso Vegetable Soup

Miso Soup with various vegetables

Light Spring Pea Soup

From the cookbook

Seminar Soup

onion, celery, sweet potato, Corn, Spinach, Cilantro, Parsley, Balsamic, Vegetable Broth, Mrs. Dash Herb Blend

Butternut Squash and White Bean Soup

Roasted or steamed butternut squash Cannellini beans or navy beans Onion, garlic, rosemary, black pepper Blend until smooth or left chunky

Nutty Energy Balls

Dates, oats, flax or chia, cinnamon, and vanilla Blended, rolled into balls, and refrigerated

Baked Chickpeas snack

Cooked chickpeas Toss in smoked paprika, cumin, garlic powder

Lentil Lettuce Cups

Pre-cooked lentils Mix with chopped tomatoes, cumin, and lemon juice Serve in romaine or butter lettuce leaves

Stuffed Medjool Dates

Fill pitted dates with: Almond butter Optional: roll in crushed oats or hemp seeds

Baked Sweet Potato Halves

Roast sweet potato and keep in fridge Eat cold or warm with cinnamon, nut butter, or just plain

Dips and Salad Dressings

Dips for snacking Dressing for Salads All salad dressings and dips will be portioned out into 2 oz. portions

Flax seed and Herb Cesar Dressing

Dr. Fuhrman's recipe, with the use of flax seed omitting the cashews

Greek Goddess Dressing

1/2 cup water 2 tablespoons apple cider vinegar 2 tablespoons lemon juice 1/4 cup raw cashews 2 tablespoons hemp seeds 2 tablespoons tahini or unhulled sesame seeds 1 teaspoon coconut aminos 1 teaspoon garlic powder 1 teaspoon dry parsley flakes I teaspoon dry

Vinaigrette

Dr. Fuhrman's recipe

Vegan Honey Mustard Dressing

Dressing will contain, soy yogurt or soy milk, white beans, sun dried tomatoes without salt, mustard seed and powder, soybeans, ginger, chickpea miso, lemon juice, garlic, herbs, water, and spices

Asian Ginger MIso Dressing

Dressing will contain, soy yogurt or soy milk, white beans, sun dried tomatoes without salt, mustard seed and powder, soybeans, ginger, chickpea miso, lemon juice, garlic, herbs, water, and spices

Sundried Tomato Dressing

Dressing will contain, soy yogurt or soy milk, white beans, sun dried tomatoes without salt, mustard seed and powder, soybeans, ginger, chickpea miso, lemon juice, garlic, herbs, water, and spices

Ann and Essy's favorite Dressing

via recipe sent from cook book

Susie Cuke Dressing

From your cookbook

Ginger Lemon Dressing

Recipe from your cookbook

Citrus Ginger Dressing

Orange, lemon, ginger, and black pepper

Herbed Cucumber Dressing

1 c cucumber, lemon juice, apple cider vinegar, fresh dill and parsley, garlic powder, and black pepper

Balsamic Date Dressing

3 tbsp balsamic vinegar, 1 date, water, garlic powder

White Bean Ranch Dressing

cannellini or navy beans, lemon juice Onion powder, black pepper and water

Mommy's Mushroom Gravy

via recipe sent from cook book

Queso Dip

Dr. Fuhrmans's recipe, using only the hemp seed from the recipe omitting the cashews

Black Bean Dip

Dr. Fuhrman's recipe

Pumpkin Pate

Sun-dried tomatoes, Onion, Garlic, Fresh sage, Winter squash, hemp seeds, black pepper

Lentil Pate

Ume plums, lentils, onion, chia and flax mix ,bayleaf ,garlic, mirin, miso paste, basil

Sweet Potato Hummus

ROASTED OR STEAMED SWEET POTATO, GARLIC, CUMIN, AND A DASH OF CINNAMON

Hummus

via recipe sent from cook book

Carmelized onion Hummus

via recipe sent from cook book

Herbed Lentil Dip

Cooked green or brown lentils Fresh dill or parsley, lemon juice, garlic, black pepper Mashed for texture or blend for smoothness.

Green Pea and Mint Dip

Steamed green peas Fresh mint leaves, lemon juice, black pepper Blended until smooth

Butternut Squash and Ginger Dip

Steamed butternut squash Fresh ginger, lemon juice, turmeric Blended until creamy; pairs well with celery or rice crackers

Creamy garlic and White Bean Dip

Cannellini beans or navy beans (no salt) Garlic, lemon juice, black pepper, parsley Blended until smooth, adding water or unsalted veggie broth for texture. Roasted garlic first for a sweeter, richer flavor.

Smoky Roasted Red pepper Dip

Roasted red bell peppers Smoked paprika, garlic, lemon juice Blended until silky

Breakfast Selections

Easy Breakfast Grabs

Chia Pudding with Berries

Chia seeds Unsweetened almond milk or oat milk Fresh berries (blueberries, raspberries, strawberries) Optional: cinnamon or vanilla extract

Fruit & Nut Millet Porridge

Cooked millet with water or unsweetened plant milk, chopped apple or pear, cinnamon, and ground flaxseed Optional: raisins or unsweetened dried fruit

Tofu Scramble

Crumbled firm tofu Turmeric, garlic powder, black pepper, cumin Added veggies like spinach, mushrooms, tomatoes, bell peppers Dry sauté in a non-stick pan with water or broth

Bulgur Breakfast Bowl

Cooked bulgur wheat Add cinnamon, grated apple, ground flaxseed

Chickpea Flour Omelet

Chickpea flour + water + turmeric + black pepper + garlic powder Stir in chopped veggies Cooked like a pancake and folded