A Yummy Whole Food Lunch!

A Yummy Whole Food Lunch!

I recently had the pleasure of appearing LIVE on the Shane and Simple  Facebook page with my America Goes Vegan! co-author, Glen Merzer. 




This dressing is similar to a classic vinaigrette without the calorie-ladened oil. The chia seeds thicken the dressing to help it stick to your salad ingredients, so they make a great substitute for oil, but also add a nice source of plant protein and healthy omega-3 fats to your dressing.

(makes 1½ cups) 

1 tablespoon chia seeds

⅓ cup balsamic vinegar

1½ tablespoons Dijon Mustard (or to taste)

1 tablespoon pitted dates (about one large or 2-3 small)

1 cup water

1 tablespoon nutritional yeast

⅛ teaspoon salt (optional or to taste)

freshly ground black pepper, to taste



  1. Blend all ingredients until smooth.
  2. Chill for an hour or so to thicken before serving.
  3. Add additional water or vinegar to your desired consistency. The dressing tends to thicken over time and in the refrigerator.



Tofu is a protein-rich favorite world-wide but has a shorter history here in America. It’s a wonderful food to add to your diet, especially if you’re missing a firm, chewy consistency in your meals. These crispy nuggets are a great way to create the flavor and texture of fried tofu without frying. Use this tofu as a snack (ideas below) or on your stir fries, buddha bowls, tacos, and other dishes.

(makes about 3 cups)

1 16-oz package extra firm tofu, cut into ¾-1-inch cubes (press your tofu to remove excess water as needed

1-2 tablespoons tamari soy sauce, Bragg's Aminos, or coconut aminos

2-3 tablespoons Tracy’s REAL Foods Sunny Parm or Nut Parmesan (recipe below)

Sprinkle: sesame seeds (optional)



  1. Preheat to 425° F. and line a cookie sheet with parchment paper or silicon baking sheet.
  2. In a large bowl, add the tofu and toss it gently with the tamari sauce, then add the Nut Parmesan on top and gently toss again to coat the tofu completely.
  3. Sprinkle with sesame seeds if using and gently toss again.
  4. Pour the tofu onto the lined sheet and space the pieces apart to allow for even baking.
  5. Bake for 20 minutes, then remove from the oven and if they’re still moist, return to the oven for about 5-10 more minutes or until golden and firm on the edges. Remove, cool, and use any way you like.


This smoothie tastes just as delicious and satisfying as the creamsicles you remember, but without all the sugar and dairy products.

(makes 5 servings)

1 tablespoon pitted dates

3-4 oranges, peeled, seeded and cut into chunks

2 cups frozen bananas

½ tablespoon vanilla extract

2 tablespoons hemp seeds

1 cup water

1 cup ice



Combine the ingredients in a high-speed blender and blend until smooth. 



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