Charles Gassenheimer

Plant Based Meals

Mains for November 2, 2024

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,

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

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

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

Sautéed Greens

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

Kamut

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

Garlic and Vegetable Quinoa

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

Seminar Soup

From the Cookbook

Light Spring Pea Soup

From the cookbook

Dips and Salad Dressings

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

Black Bean Dip

Dr. Fuhrman's recipe

Queso Dip

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

Lentil Pate

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

Pumpkin Pate

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

Flax seed and Herb Cesar Dressing

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

Greek Goddess Dressing

Dr. Fuhrman's recipe, omitting the cashews, no substitutions

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

Sweet Potato Hummus