I've never been much of a meat eater, so becoming a vegetarian was easy, but after our middle daughter Taylor shared some interesting facts with our family, I decided to begin converting over to veganism.  I must say, I physically feel better and I'm grateful to our daughter Taylor. 

As a vegetarian you don't eat any meat but as a vegan, you don't eat ANYTHING that comes from an animal, that means, eggs, yogurt, milk, cheese, etc. 

You may have noticed that I published a cookbook called "Low Calorie, Lowfat Cookbook!"  This was a book I wrote prior to my lifestyle change, however, the recipes can be modified to accommodate a vegetarian or vegan diet. 

I am presently working on writing and publishing a vegan cookbook that I can't wait to share with you.  On this page I will upload recipe samples and words of encouragement for those who are desiring to go meatless.  

Broccoli Cheddar Soup

Vegan, Vegetarian, Keto 


1 Container of vegetable broth

1 Packet of onion soup mix

2 Cans of coconut unsweetened milk

3 C of Unsweetened Almond milk

2 Bags of vegan cheddar cheese

1 Medium to large onion chopped up

1 Stick of vegan olive oil butter

4 TB of Nutritional Yeast

2 TB cornstarch

2 C of broccoli chopped up

1 C of brown rice (cooked)

1 Packet of Splenda (optional)


Pour vegetable broth into a large pot and bring to a mild boil then add dry soup mix.  Pour coconut milk into a bowl and whisk until creamy then add to the vegetable broth mixture. 

Add 2 cups of the almond milk and stir well.  Add chopped onions, butter and yeast.  Add 2 bags of shredded vegan cheese and let mixture simmer. 

Place cornstarch in a cup and add enough water to cover the starch and stir to dissolve the starch.  Pour into the vegetable broth mixture while stirring.  This is to thicken the soup. 

Continue to stir until broth thickens to your satisfaction.  If it’s too thick or you have more room in your pot, add the final cup of almond milk.  Now add chopped broccoli and brown rice.


Variations:  Add chopped tomatoes, peppers, mushrooms, vegan sausage

Vegan Life

Do not join those who drink too much wine or gorge themselves on meat... Proverbs 23:20


Then God said, “Look! I have given you every seed-bearing plant throughout the earth and all the fruit trees for your food.  Genesis 1:29 

Fluffy Strawberry Pancakes

1 cup sprouted wheat flour

2 tablespoons Swerve or Stevia

1 tablespoon baking powder

½ teaspoon salt

1 1/8  cup non-dairy milk

1 tablespoon apple cider vinegar

1 tablespoon vanilla

2 Tsp  cinnamon

Directions:  In a medium bowl, add the flour, sugar, cinnamon, baking powder, and salt, and stir to combine.

In a medium bowl, add almond milk, apple cider vinegar, and vanilla, and stir to combine

Pour the liquid mixture into the dry mixture and whisk until smooth.  Let batter rest for 5 minutes.  If batter is thicker than you like, add 1 tablespoon of milk at a time until you reach desired consistency [cake batter consistency].

Pour ¼ to ½ cup of batter onto a nonstick pan or griddle over medium heat. 

When the top begins to bubble, flip the pancake and cook until golden. Serve warm, with stewed fruit or syrup.


If you like, add a ½ cup of one or more of the following to the batter:  nondairy chocolate chips, blueberries, strawberries, pecans, etc. to create different variations of this recipe.

Vegan version of scrambled

cheese and eggs

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PEACH Vinaigrette:               4 tablespoons of pureed fruit (any kind of berry works but I also like peaches) I put the fruit in a blender or some sort of food processor, 3 teaspoons of vinegar, 3 teaspoons of water and 1/2 to 1 TB of Agave OR a pack of Splenda/Stevia (optional) mix and put on top of salads.

Date Balls

2 bags of dates (no sugar added)

2 Cups of dry oatmeal

1/2 cup of unsweetened cocoa

1 cup of your favorite chopped nuts (optional)

1/2 cup of vegan chocolate chips

3/4 cups of peanut butter

1/2 cup raisins (optional)

1/2 cup coconut (optional)


Place dates, oats and cocoa in a food processor until blended well.  Add peanut butter and process some more.  Pour mixture into a large bowl and add all other ingredients, then mix well with your hands.  Form small balls, squeezing tightly so they stay together.  The sticky texture of the dates helps with that process.  Place balls on wax paper.  After you finish, gently place balls in a Ziploc bag and store in the refrigerator.  Chill and eat!  

Banana Ice-Cream

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2020 Valissa