18 Delicious Recipes from our Winter Recipe Club Meetings

February 9, 2017

Enjoy these 18 Recipe’s from our Winter Recipe club’s here at WTI!  As a bonus these recipes are all Plant-Based AND Gluten-Free!

Cucumber Appetizer Using Nicole’s Cheese Sauce


– 3/4 cup cashews (soaked for 8 hours or overnight)

– 1/2 cup vegetable broth

– 2 garlic cloves

– 1/2 cup nutritional yeast

– 1 tsp. dijon mustard (annie’s organic is a great brand)

– 1/2 lemon 

– 2-3 cucumbers

– 2-3 tbsp. prepared red quinoa 

– 2 large olives finely chopped

– 1 large radish finely chopped

– 1 green onion finely chopped


– In a food processor combine cashews, vegetable broth, garlic, nutritional yeast, mustard, and juice of 1/2 lemon.  Blend until thin.

– Wash 2-3 cucumbers.  Cut off ends and slice in half length-wise.  Remove seeds to make individual boats.

– Add 3 to 4 tbsp. of pre-made red quinoa to cheese sauce along with olives, radish & onion.

– Mix together and fill cucumber boats with sauce.  Cut each half into individual portions.

Red Cabbage Coleslaw


– 1/2 head of red cabbage

– 1/2 carrot

– 1 green onion

– Handful of pumpkin seeds (previously soaked)

– Handful of fresh parsley

– Touch of olive oil

– Salt and pepper to taste

– Pinch of coriander

– Juice from 1/2-1 lemon


Shred cabbage and carrot, chop green onion and parsley.  Mix together.  Add oil, salt, pepper, coriander, and at the end add lemon juice.  Mix all well together and keep it in the fridge.  Enjoy! 

Black Bean Quinoa Salad


– 1/2 cup quinoa

– 15 oz. can black beans, drained and rinsed

– 1/2 cup chopped celery

– 1/2 cup red pepper

– 1/4 red onion *or a shallot


– 1 tbsp. lemon juice

– 1 1/2 tbsp. olive oil

– 1 clove garlic, crushed

– 1/2 tsp. thyme

– 1/2 tsp. cumin

– 1/4 tsp. salt

– 1/4 tsp. pepper

 -2 tbsp. red wine vinegar


– Prepare quinoa according to directions.  Combine quinoa, beans, celery, pepper and onion.

– In a small jar combine vinegar, lemon, olive oil, garlic, thyme, cumin, salt & pepper.  Shake to combine.  Pour over mixture.  Chill before serving.  

Home Style Vegetable Soup


– 4 cups vegetable broth

– 2 cups water

– 1 lb. red potatoes, cut into 3/4 inch cubes

– 2 medium carrots, cut into 1/2 inch cubes

– 1 cup diced cauliflower (I added more)

– 1 cup canned whole kernel corn, rinsed and drained

– 1 medium onion, diced

– 10 oz. frozen peas

– 1 tbsp. Worcestershire, low sodium

– 1 tsp. thyme

– 1 tsp. oregano

– 1/2 tsp. salt

– 1/4 tsp. pepper


– Put all ingredients in a large pot and bring to a boil, then lower to a simmer and cover.  Cook for 30 minutes or until the vegetables are tender, stirring occasionally.

Cauliflower Dill and Green Onion Salad  


– Raw cauliflower, grated

– Cooked carrot to add red color for better appearance

– Green onion

– Fresh dill

– Kosher dill pickles, diced

– Garlic, grated

– Oil, small amount

– Lemon juice

– Agave syrup or honey to taste (small amount)

– Salt and pepper


– In a bowl, mix grated cauliflower, chopped green onion and dill, chop slowly to enjoy the aroma. Add diced carrot and diced dill pickles.

– Dressing: in a separate bowl, to your individual taste, mix oil, lemon juice, agave or honey, grated garlic, some salt and pepper.

– Mix dressing well with the cauliflower salad and keep it in a fridge. Enjoy!

Cucumber Avocado Salad


1 large cucumber, sliced in quarters

2 avocados, chopped

¼-1/2 cup cilantro, chopped

3 tbsp. lemon juice

2 tbsp. lime juice

½ tsp. sea salt (optional)


– Place chopped cucumber, avocado, and cilantro in a medium bowl.  If you are not a fan of cilantro, start with using only ¼ cup.  Add lemon juice, lime juice, and sea salt to the chopped vegetables.  Toss gently to combine.  Taste and add additional cilantro and sea salt to taste.  Leave to sit and marinate for 5-15 minutes. 

Pat’s Bean Salad 


– 1 can great northern beans

– 1 can pinto beans

– 1 can black beans

– 1 can garbanzo beans

– 1 large sweet pepper of choice

– 1 cup corn

– 3/4 large onion, diced

For Dressing

– 1/4 cup balsamic vinegar

– 1/2 cup water

– 2 tbsp. nut butter (I used almond butter, or you can use 2x as many nuts)

– 1/4 cup craisins or raisins

– 1 tsp. dijon mustard

– 1/4 tsp. dried thyme


– Mix beans, pepper, corn and onion.  

– Make dressing & combine the dressing and bean mixture.

– Refrigerate several hours before serving.  

Fast Mexican Black Bean Soup 


– 2 (15-oz.) cans black beans, no salt added

– 2 cups frozen mixed vegetables

– 1 cup frozen corn

– 2 cups frozen chopped broccoli florets

– 2 cups carrot juice, fresh or bottled

– 1 cup water

– 1 can prepared 4 oz. black bean soup with vegetables no or low salt (or 1 cup prepared black bean soup)

– 1/4 cup chopped cilantro

– 1 tsp. chili powder, or to taste

– 1 cup chopped fresh tomatoes, for topping

– 1/2 cup chopped scallions, for topping

– 1/4 cup raw pumpkin seeds, for topping


– Combine black beans, mixed vegetables, corn, broccoli, tomatoes, carrot juice, water, soup, cilantro, and chili powder in a soup pot.  Bring to a boil and simmer on low for 20 minutes.

– Serve topped with extra tomatoes, scallions, and pumpkin seeds. 

*From The End Of Diabetes cookbook 

Cilantro Lime Quinoa

Recipe Here

Kale with peanut ginger Dressing


– 2 tbsp. chopped onion

– 2 tbsp. minced gingerroot

– 3 tbsp. peanut butter

– 1 1/2 tbsp. hoisin sauce

– 3 tbsp. rice vinegar

– 1 tbsp. lime juice

– 1 tbsp. sugar (they used 1/2 the sugar)

– 1 clove garlic, peeled, chopped

– 1/8 tsp. black pepper (they used 1/2 the pepper)

– Desired amount of kale


– In a blender or food processor, add onion, ginger, peanut butter, hoisin sauce, vinegar, lime juice, sugar, garlic and black pepper.  Process until smooth.  

– In a large bowl, massage dressing into washed kale for 2-3 minutes to break down the cell walls of the kale and enhance flavor.  

*This recipe can also be made with shredded red or napa cabbage, carrots, and 3/4 cup sliced scallions.

Recipe modified from The Healthy Table by Darlene Zimmerman

Vegetarian Quinoa Chili

Recipe Here 

 *She modified this recipe by removing the olive oil and instead sautéing with vegetable broth.

Chicken-Less Salad Wraps

Recipe Here

*Modifications: Left out the vegan mayo & used romaine lettuce cups to create a sandwich “wrap.” 

White Bean Corn Chili

Recipe Here

Corn Chowder


– 1/4 cup water

– 1 yellow onion, diced

– 4 cups water

– 3 ribs celery, diced

– 2 carrots, diced

– 3 yukon potatoes, skin on, diced

– 3 ears of corn kernels (or 2 10oz. bags of frozen)

– 1 cup diced mushrooms (about 8 mushrooms)

– 1 cup non-dairy milk (soy, rice, almond, etc.)

– 1 1/2 tsp. garlic powder

– 1 tsp. nutmeg

– 1-2 tsp. dried basil

– 1-2 tsp. fresh rosemary, minced (add after cooked and ready to serve)


Assembling the soup: Saute the onion in a quarter cup of water for a few minutes until soft.  Add the 4 cups water, celery and the carrots, and cook on med/high for 5-10 minutes.  Add the potatoes, corn, mushrooms, non-dairy milk, garlic powder, nutmeg and basil, and cook until the potatoes are tender, about 20 minutes.

Blending the soup: If you want to create a creamier based for this chowder, place about a quarter of the soup into a blender or Vitamix, and blend until the consistency is smooth but still slightly lumpy.  Return mixture to the pot and stir well.  You can also use a potato masher right in the pot to give the soup a creamier texture, or you can leave the soup as is without doing any blending.  

Don’t forget: Add the fresh rosemary last and cook for 5 minutes longer, serve hot.

Notes: When corn is in season, use fresh, sweet white corn.  If it’s not, you can use bags of frozen sweet corn.  Fresh garlic may be used as well, 1-2 cloves minced.  You may use fresh nutmeg or dried.

Recipe by Cathy Fisher and the Mcdougall Program

Raw Apple Crumble

Recipe Here

Radish and Jicama Tabbouli

Recipe Here

Bread Pudding


– 2 cups stale gluten free bread

– 2/3 cup coconut milk

– 3 tbsp. chickpea flour (and 3 tbsp. water)

– 1/3 cup coconut sugar

– 1/2 tsp. vanilla extract

– 1/2 tsp. cinnamon

– 1/8 tsp. nutmeg

– 1/8 tsp. cloves

– 1/8 tsp. allspice

– Pinch of salt 


– Preheat oven to 350F.

– Grease a small baking dish with oil.  Cut bread into 1/2-inch cubes.

– In a bowl, mix together all the ingredients (except the bread) until smooth.  Fold the bread into the pudding mixture.

– Remove bread and put into the baking dish, then pour the leftover pudding on top of the bread.

– Bake for 20-45 minutes until the pudding is firm and the top is golden brown.  Cool for 20 minutes and enjoy.

*Modified from this recipe

Paleo Lemon Cooking (vegan, grain-free, gluten-free, dairy-free)

Recipe Here

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