Main Dishes

Jicama-Mango​ Slaw with BBQ ‘Pulled Pork’

It’s crockpot season here at my house! I’m loving comforting soups, chilis, and warming dishes. Trader Joe’s had some jicama and I got inspired. What is better with slaw than a ‘pulled pork’ slider? And, these sliders will blow your mind. I served them at my friend’s baby shower, and our colleague’s husband ate them up not knowing that they weren’t pulled pork! Regardless if you eat meat or jackfruit, this slaw is as wicked good as the sauce I used on the jackfruit.


mango jackfruit & mango slaw.jpg

Jicama-Mango Slaw with BBQ 'Pulled Pork'

  • Servings: 10
  • Difficulty: easy
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This jicama-mango slaw is served over mango BBQ pulled jackfruit is easy, gluten-free, and vegan. It features Wildtree Chipotle Lime Rub and Wicked Good Slower Cooker Sauce.

Tips: I used gluten-free Schar Ciabatta Rolls


BBQ Mango Pulled “Pork”

Jicama-Mango Slaw

  • 9 oz of shredded slaw
  • ¼ cup jicama, chopped
  • 2 tablespoons cilantro
  • ¼ cup vegan mayo
  • ½ of a mango, sliced
  • Juice from ½ of a lime


  1. First, put the Wildtree Chipotle Lime Rub on the jackfruit. Stir to coat.
  2. Add the jackfruit to slow cooker.
  3. Peel and slice one mango.
  4. Purré the mango with 1/4 cup  Wildtree Wicked Good Slow Cooker Sauce, add it to the jackfruit and let it cook in the slow cooker on low for ~3 hours. When the jackfruit is done, add the remaining 1/4 cup of sauce to the jackfruit. Shred it with two forks.
  5. In a medium mixing bowl, prepare the slaw. Add the vegan mayo (I used Just Mayo) and lime juice, stir to combine.
  6. Peel and chop the second mango in half.
  7. Chop the jicama.
  8. Incorporate the mayo mixture with the slaw, add cilantro, sliced mango, jicama and add salt and pepper to taste.
  9. Make the sandwich sliders.

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Eggplant Tomato Zucchini Mushroom Bake

Fall is here! I’ve been loving this vegan, gluten-free oven roasted vegetable dish so much that I just bought three jars of this Wildtree Bruschetta Blend. I am constantly in need of easy and tasty dishes, that I can serve in many ways so that I can eat them for a couple of nights for dinner without getting bored. I’m a busy momma! I have served this dish over gluten-free noodles, served over rice, eaten as a side dish, and even served as an appetizer bruschetta style on top of a vegan gluten-free baguette. It is so versatile!

One Sunday evening, as I was meal prepping for the week, I pre-made the veggies in the pan and let them marinate overnight. I was amazed at how good the veggies were when they had time to soak in all the herbs and spices! I have also let them marinate after work before going to the gym for a couple of hours and I enjoyed the extra burst of flavor the marinating provides. However, if you are the wait-until-the-last-minute mom like I am, then don’t worry, you can just quickly chop and bake.




Eggplant Tomato Zucchini Mushroom Bake

  • Servings: 10
  • Difficulty: easy
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Oven-roasted savory herbaceous veggies steal the show in this low-carb meal. Serve it alone, as a side dish, over rice or gluten-free noodles as a main dish, or over a sliced gluten-free baguette as a bruschetta-style appetizer. Features the Bruschetta Blend by Wildtree.

Tip: (1) My favorite gluten-free vegan baguette is Schar (they are reasonably priced on Vitacost or try your local grocery store). (2) If you do not have Wildtree Bruschetta Blend I have tried this when I was out of the spice blend: 1 tablespoon dried basil, 1 teaspoon dried parsley, 1/2 teaspoon organic garlic salt, 1/2 teaspoon organic dried onion, and 30 twists of pepper instead of 11. (3) Marinate overnight for maximum flavor. (4) You can substitute zucchini with a yellow summer squash.

Credit: My Real Dish


  • 3 portobellos
  • 1 medium eggplant
  • 1 zucchini (or yellow squash)
  • 1 large sweet onion
  • 2 sprigs fresh rosemary
  • 1 cup sliced cherry tomatoes
  • ½ cup olive oil
  • ¼ cup balsamic
  • 1 tablespoon garlic
  • 1 teaspoon real salt
  • 11 grinds of peppercorn medley grinder
  • 2 tablespoons Bruschetta Blend from Wildtree


  1. Heat oven to 400 degrees
  2. Chop vegetables
  3. Add ingredients to a large baking pan, and stir to coat vegetables with sauce and spices.
  4. Cook for 40 minutes, or until vegetables are tender. Stir every 15 minutes while cooking.


Eggplant Chickpea Pasta (Vegan & Gluten-free)

This video describes tips and tricks and the ingredients that I used. If you have any questions, ask away in the comments!

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Eggplant Chickpea Pasta (Vegan & Gluten-free)

  • Servings: ~12
  • Difficulty: easy
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This easy light eggplant chickpea pasta dish has an olive oil sauce with fresh basil, parsley, garlic and tamari to bring out the flavors of the fresh garden vegetables. It's perfect for a summer or fall bbq or picnic, and is a complete meal.

Tips: If you have time, marinate your eggplant overnight with the tamari, shallot, basil, parsley, garlic, salt, and pepper. See the video for this tip!
Credit: My Real Dish


  • 1 tablespoon tamari (gluten-free soy sauce)
  • 1 teaspoon real salt
  • 3 ½ tablespoon chopped fresh basil
  • ½ cup parsley
  • 1 large shallot
  • 3 large garlic cloves, minced
  • ½ cup olive oil (+ 3 tablespoons for sautéeing in the pan )
  • 12 grinds of the pepper grinder
  • 1 bell pepper
  • 3 small eggplants 
  • 2 heirloom tomatoes
  • ½ bag of gluten-free pasta (I used Trader Joe’s quinoa & rice spirals)
  • 1 – 15.5 oz can of chickpeas (garbanzos), rinsed and drained


  1. Prepare water to boil on the stove for the pasta with a little salt and olive oil. DO NOT overcook the pasta, it will make it mushy.
  2. Drain and rinse the chickpeas (I open the can almost all the way and leave a small portion attached, making it easy to rise and drain until the water runs clear or save the brine to make a vegan lemon meringue or key lime pie)
  3. Finely chop the eggplant, shallot, parsley, and basil, dice the bell pepper, mince the garlic, and chop the tomatoes in big chunks.
  4. Heat 3 tablespoons of oil on medium-high heat on the stove in a large sauté pan.
  5. Add eggplant, shallots, garlic, and bell pepper to the pan and sauté for 3 minutes.
  6. Add basil, parsley, black pepper, real salt, tomatoes and continue to sauté until the eggplant and onions are translucent and the peppers are slightly tender (if you haven’t marinated overnight).
  7. Combine with the cooked pasta and the 1/2 cup of olive oil, and serve!



Cheesy Ro-tel Stuffed Spaghetti Squash (vegan and gluten-free)

While I was in college at Ole Miss, I discovered Ro-tel Dip. For those of you that don’t know what Ro-tel is – it is melted Velvetta Cheese and a can of Ro-tel, which is a can of green chili and tomatoes. There are different varieties of Ro-Tel in varying degrees of hotness and spiciness. Anyway, I could sit and eat an entire bowl of Ro-tel Dip. The processed cheese dip is so bad for you, but I admit – it tastes so good. Of course, my stomach would be a mess after, but I was young and clueless!

The other day I was reminiscing about Ro-tel and picked up a can at the store. I had prepped a spaghetti squash on my Sunday food prep day to save time, along with all of my other veggies for the week; I highly recommend doing this to save yourself some serious time! So when I was wondering what I could make for dinner and felt like I had nothing in my house to eat, I got an idea when I saw this small spaghetti squash and a can of Ro-tel in my pantry. I created a vegan stuffed spaghetti squash with Mexican flavors. It’s a healthy Ro-tel dish!


cheesy rotel stuffed spaghetti squash

Cheesy Ro-tel Stuff Spaghetti Squash (vegan & gluten-free)

  • Servings: 4 serving
  • Difficulty: easy
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A healthy version of a vegan Ro-tel Dip stuffed Spaghetti Squash with Mexican flavors.

Tip: (1) I’ve been playing around with vegan “meat crumbles”. My favorite is Beyond Meat Feisty Crumbles. However, I feel like they still need some extra flavor. I added extra taco seasoning, If you’re not vegan you can just use regular ground beef if you’re not vegan, or just omit all “meat”. (3) Taco Seasoning – 1 teaspoons is mild and 1 tablespoon is spicy! (4) Be aware of the spiciness of your Ro-tel and buy the can best suited to taste/heat tolerance. I got the one with Diced Tomatoes With Lime Juice & Cilantro Mexican Festival. (5) Buy a large Spaghetti Squash and double the recipe. I made a large one (~7.75 cups of cooked squash) that served 10.

Credit: My Real Dish



  • 1 Small Spaghetti Squash (~4 cups cooked squash)
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 1 can Ro-tel (I used Ro-Tel Diced Tomatoes With Lime Juice & Cilantro Mexican Festival, drained)
  • 1 cup “Meat Crumbles” or Ground Beef if not vegan (optional)
  • 1 teaspoons to 1 tablespoon taco seasoning depending on desired spice (I used Trader Joe’s see tips for more info)

Vegan Cheese Sauce

  • 1 cup cashews (soaked for 4 hours, or soaked in boiling water for 10 minutes)
  • 2 tablespoons lemon (~1 small lemon juiced)
  • 2.5 tablespoons tapioca starch
  • 1 teaspoon real salt
  • 2 tablespoons nutritional yeast
  • 2 tablespoons minced garlic
  • 1/2 cup vegetable stock (gluten-free, MSG-free)


  1. Boil water for cashews and soak them in boiling water (if you didn’t soak them in advance)
  2. Heat oven to 400.
  3. Prepare your spaghetti squash next. Slice the squash in half, place the squash insides down into a roasting pan, add a little water (~1/2 inch) to the roasting pan, and cook squash for 30 – 45 minutes until it is tender when pricked with a fork. Begin prepping the rest of the meal while the squash cooks. Or, be like me and prepare the squash in advance so you can come home and whip together a healthy meal in 25 minutes!
  4. While the spaghetti squash is cooking, prepare the vegan cheese sauce. Rinse the soaked cashews thoroughly until the water runs clear (this helps you easily digest the nuts). Place Vegan Cheese Sauce ingredients in the Vitamix or high powered blender and mix until thoroughly combined and smooth.
  5. Scoop out the seeds and discard (I use an ice cream scooper), scoop the squash out of the shell and place in a mixing bowl, with cheese sauce, taco seasoning, can of Ro-tel (drained), meat crumbles, peas, and corn. Stir until evenly combined.
  6. Place squash back into the shells into the pan and cook for 20 minutes in the oven or until browned.


What is your favorite junk food?



Spaghetti Squash Alfredo (Vegan, Gluten-free)

This recipe is inspired by an amazing spaghetti squash lunch that I had at Café Gratitude in Kansas City. I kept wishing the restaurant was closer!! Afterward, I realized that I haven’t had spaghetti squash for a while. Now I’m obsessed with experimenting with it as a gluten-free noodle alternative! It goes very well with a spaghetti sauce!

However, one item to check off my dairy-free checklist list has been a vegan alfredo sauce. I have been working for several years to create the perfect combination of lemon and nutritional yeast! YAHOOOOOOOOOOO!!!!!!!!!!!!! I have created it!


spaghetti squash alfredo cover



Spaghetti Squash Alfredo

  • Servings: ~6
  • Difficulty: easy
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Creamy delicious vegan alfredo sauce served over spaghetti squash with sautéed vegetables.

Credit: My Real Dish


Sautéed Veggies

  • ½ teaspoon real salt
  • 2 small zucchini
  • 1 onion
  • 1 red bell pepper
  • 3 tablespoons olive oil
  • 1 can diced tomatoes (15 oz)
  • 2 tablespoons veggie stock (GF)
  • 1 spaghetti squash
  • Pepper to taste
  • 2 tablespoons olive oil

Vegan Alfredo Sauce

  • 1 cup unsalted cashews (soaked for at least 4 hours)
  • 1 cup gluten-free vegetable stock
  • 2 teaspoons minced garlic
  • 2 tablespoons lemon juice
  • ¼ teaspoon Redmond Real Salt
  • 2 tablespoons nutritional yeast

Roasted Eggplant (optional)


  1. Heat oven to 400.
  2. Prepare your spaghetti squash first. Slice squash in half, scoop out seeds (I use an ice cream scooper, place squash insides down into a roasting pan, add a little water (~1/2 inch) to the roasting pan, and cook squash for 30 – 45 minutes until it is tender when pricked with a fork. Begin prepping the rest of the meal while the squash cooks.
  3. Optional: Prepare eggplant. Slice eggplant into 1/2 inch slices and place on a cookie sheet. Sprinkle with real salt and pepper. Spread 1 teaspoon of minced garlic over the eggplant. Brush 3 tablespoons of olive oil over the eggplant slices. Bake for 15-20 minutes in the 400-degree oven or until tender.
  4. Prepare vegan alfredo sauce in the Vitamix or high powered-blender. Add soaked cashews, veggie stock, minced garlic, lemon juice, real salt and nutritional yeast and purée until smooth. Set aside.
  5. Prepare sautéed vegetables. Slice the zucchini, mince the onion and chop the red bell pepper. Heat 2 tablespoons olive oil in large saucepan over medium heat. Sauté vegetables over medium heat until almost tender, approximately 5 minutes.
  6. Scoop spaghetti sauce from the shells, using forks to shred the squash into thin noodle-like strands. Add squash to the to the sautéed vegetables along with cashew alfredo sauce, 2 tablespoons vegetable stock, and 1 can diced tomatoes. Sauté for 2 minutes until fully combined.
  7. Plate the squash with eggplant served on top, and salt and pepper to taste.

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Hearty Vegetable Lentil Stew with Goda Masala

If you want to curl up on a cool fall day with a nice hearty lentil stew, this dish is for you. During my pregnancy with my daughter, I craved Indian Food. My friend Melanie and I always used to eat Indian Food, but since she moved to Kansas City, I haven’t had anyone to go with me. So I decided to head to a local Indian market by my home in order to find some delicious spices. I always used to order Tikka Masala at a restaurant, but I decided to switch things up and purchase a goda masala spice blend instead. It’s a spice often used in Maharashtrian cuisine, the third largest state in India located in the west. If you would like to make your own goda masala spice, you can find a recipe here. Maybe one day I will learn to make an authentic Maharashtrian dish with the goda masala spice.

While I was at the Indian market, I also picked up 24 Mantra Organic Mixed Lentils / Pancharatna Dal. They are a mix of mung bean split, black gram split, lentils hulled split, pigeon pea hulled and chickpea hulled split. Supposedly they are easy to digest and do not require soaking. However, I do have a very sensitive stomach and didn’t want to risk the upset. In case you are a newbie to making lentils, here’s what I did to successfully avoid tummy troubles. First, I boiled water. Then, I poured the legumes into a pot and covered them with a few centimeters of the boiled water, the warm water helps break down indigestible starches. I added 4 tablespoons of apple cider vinegar (2 tablespoons for each 1 cup legumes). You can also add another acid such as lemon juice. I soaked them for 8 to 12 hours, drained them, rinsed them again, and returned them to a clean pot. I went here online and read about what to do with lentils and followed the instructions.


Vegetable Lentil Stew Goda Masala updated.jpg

Goda Masala Lentils

  • Servings: ~8
  • Difficulty: easy
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This Hearty Vegetable Lentil Stew with Goda Masala is in a creamy coconut tomato sauce; it's delicious and naturally gluten-free and vegan with cauliflower, green beans, peas and flavorful spices such as cumin, turmeric, and curry.

Credit: My Real Dish


  • 2 cups lentils (I used 24 mantra organic mixed lentils
  • 1 onion
  • 2 tablespoons (~7 cloves) garlic 
  • 1 can tomato sauce (15 oz)
  • 1 can coconut milk (I used Thai Kitchen)
  • 3 tablespoons Goda Masala
  • 15 grinds of pepper (or pepper to taste)
  • 2 teaspoons (or salt to taste)
  • 2 bay leaves
  • 2 cinnamon sticks
  • 1 ½ teaspoon cumin
  • ½ teaspoon turmeric
  • ½ cayenne
  • 1 teaspoon yellow curry
  • optional: fresh cilantro for serving
  • English peas (10 oz / 1.25 cups)
  • green beans (12 oz / 1.5 cups)
  • cauliflower (12 oz / 1.5 cups)


  1. See tips above about preparing the lentils. If you don’t soak the lentils, this dish is an easy dump in the crockpot meal with little prep!
  2. Chop the onion and mince the garlic.
  3. Add all of the ingredients (except the peas, cauliflower, and green beans) to the crockpot and cook on low for 6 hours.
  4. Remove bay leaves.
  5. Heat a 3 inches water in a large pot to boil. Once the water boils, put in cauliflower, peas and green beans in a steam insert into the pan and cook for 5 minutes.
  6. Gently fold in the vegetables into the lentil dish.
  7. Optional: top with cilantro when served.



Pineapple Jackfruit Tacos With Pineapple Lime Slaw

This is the second recipe in my jackfruit series. You can read the first recipe, BBQ Peach Jackfruit with Chipotle Avocado Slaw, here. I’ve been having so much fun working with this new “meat-like” texture! And, who doesn’t love tacos?! I’m a sucker for spicy sweet dishes. Bonus: I bought all of these ingredients for this dish at Trader Joe’s! Love that grocery store!


jackfruit tacos

Pineapple Jackfruit Tacos with Pineapple Lime Slaw

  • Servings: ~6 searchings
  • Difficulty: easy
  • Print

Spicy and sweet pineapple jackfruit tacos is an easy healthy vegan meal, and topped with a pineapple lime slaw adds a creamy sweet twist. All ingredients can be found at Trader Joe's.

Credit: My Real Dish

Tips: Before cooking the jackfruit you have to prepare it by draining, rinsing, and coring it. (1) Don’t open the can all the way. Instead, leave the can partially attached in order to drain out the brine, fill water into the can, empty the water, and then repeat the rinsing process again. (2) Cutting the core off of the jackfruit pieces is very similar to cutting the core off of a piece of pineapple. Look for the similar texture.


Pineapple Jackfruit Tacos

  • 2 cans jackfruit
  • 1- 20 oz can of pineapple
  • 1/2 – 1 tablespoon taco seasoning depending on your spice preference (I used Trader Joe’s)
  • 1/2 red onion
  • 1 clove garlic
  • 2 tablespoons lime juice (juice from 1 lime)
  • 2 tablespoons agave syrup
  • 2 tablespoons olive oil

Pineapple Lime Slaw

  • 1/4 cup pineapple juice (from the can of pineapple)
  • 2 tablespoons lime juice (juice from 1 lime)
  • 1/4 cup vegan mayo
  • 1 tablespoon agave
  • 9 oz bag cole slaw (I used Trader Joe’s Shredded Green and Red Cabbage with Orange Carrots)
  • Salt and pepper to taste

For Serving

  • Corn tortillas


  1. Prepare the jackfruit. See tips above for draining, rinsing, and coring.
  2. Slice the red onion, and mince the garlic.
  3. Coat the jackfruit in taco seasoning in a bowl.
  4. Drain the pineapple juice into a separate measuring cup, keeping the juice for the slaw.
  5. Heat olive oil on medium high.
  6. Add red onion, garlic, and sautée 1 minute.
  7. Add the jackfruit to the pan and sauté for 3 minutes.
  8. Add lime juice, pineapple, and agave syrup.
  9. Turn heat to low and cover, and simmer for 30 minutes.
  10. Prepare the slaw.
  11. Coat the slaw mix with vegan mayo and mix in the remaining ingredients. Add salt and pepper to taste.
  12. Serve the jackfruit tacos on a corn tortilla with the slaw on top.





BBQ Peach Jackfruit With Chipotle Avocado Slaw

Jackfruit arrived at Trader Joe’s, and I have been having a blast playing around with it! This is my first recipe in a Jack Fruit Series! Everyone has been talking about the health benefits of this fat-free food that is packed with vitamins, high in fiber and very filling! You can read all about jackfruits and their health benefits here.

This is what I’ve learned about preparing jackfruit. First, don’t open the can all the way. Instead, leave it partially connected in order to drain the brine, fill water into the can, empty the water, and then repeat the rinsing process. Then, you remove the core from the jackfruit pieces. It is very similar to cutting the core off of a piece of pineapple.


This was my first attempt at making “pulled pork” jackfruit sliders. Peaches are in season, and I’ve been eating them in salads, smoothies, and marinades. So I decided to give a nice twist to a traditional barbecue recipe. Jackfruit takes on the flavor of what you serve it with, so good sauces are important. I’ve been very busy lately; I didn’t have time to make the sauce from scratch, so I used Wildtree. Wildtree has yummy organic gluten-free sauces and spices. I actually downloaded an app to my phone that allows me to filter recipes by my desires: gluten-free and vegan. It’s really neat!

First, put Wildtree BBQ Gourmet Sea Salt Blend on the jackfruit. Stir to coat. Add to slow cooker or large sauté pan.


Purée a peach in the Vitamix or high-powered blender along with 1 tablespoon agave syrup. Add it to jackfruit.


Add 1/4 cup BBQ sauce and let cook in the slow cooker on low for 2.5 – 3 hours or 30 minutes on the pan on the stove on medium-low.


After it is cooked, add the remaining 1/4 cup of additional BBQ sauce.


While it’s cooking, prepare the Chipotle Avocado Slaw. Add the chipotle vegan mayo (I used Just Mayo Chipotle), avocado, apple cider vinegar in the Vitamix or blender.



Mix avocado/mayo sauce with the slaw and toss to coat, and add salt and pepper to taste.

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It is hard to find gluten-free vegan buns. I used these Schar Multigrain Ciabatta.IMG_8821.JPG

Top the Peach BBQ Jackfruit sliders with Chipotle Avocado Slaw and serve.


peach mango jackfruit pulled pork

BBQ Peach Jackfruit With Chipotle Avocado Slaw

  • Servings: 10
  • Difficulty: easy
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This chipotle avocado slaw with peach barbecue pulled jackfruit is easy, healthy, & vegan. It features Wildtree Products, but offers alternatives.

Tips: If you do not have the BBQ Gourmet Sea Salt Blend, you can try 1/2 teaspoon Sea Salt, 1/4 Dried Onion, 1/4 Cayenne Pepper, 1/4 Black Pepper, 1/4 Ground Mustard, and 1/4 dry vinegar powder


BBQ Peach Pulled “Pork”

Chipotle Avocado Slaw

  • ½ cup chipotle vegan mayo
  • 1 avocado
  • 2 tablespoons Apple cider vinegar
  • Salt and pepper to taste
  • 9 oz bag shredded green & red cabbage with orange carrots (I used the Trader Joe’s Blend)


  1. First, put Wildtree BBQ Gourmet Sea Salt Blend on jackfruit. Stir to coat.
  2. Add to slow cooker or large sauté pan.
  3. Add 1/4 cup BBQ sauce and let cook in the slow cooker on low for 2.5 – 3 hours or 30 minutes on the pan on the stove on medium-low. When the jackfruit is done, add the remaining 1/4 cup of BBQ sauce to the jackfruit.
  4. Add the chipotle vegan mayo (I used Just Mayo Chipotle), avocado, apple cider vinegar in the Vitamix or blender.
  5. Incorporate the avocado mixture with the slaw, and add salt and pepper to taste.
  6. Make your sandwich sliders.


What is your favorite BBQ sauce or BBQ rub?




Zucchini & Summer Squash Pasta Salad

This summer we’ve been grilling with friends a lot. Since I haven’t been eating meat, I’ve been experimenting with veggie dishes to bring to parties. I’ve been loving tons of fresh zucchini, summer squash, and tomatoes. Look how pretty it looks!

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This vegan gluten-free dish is sure to be a hit with any group! It also is a great way to use fresh veggies from your garden or a local farmer’s market!


Zuchinni Pasta Salad

Zucchini & Summer Squash Pasta Salad

  • Servings: 15
  • Difficulty: easy
  • Print

This gluten-free and vegan pasta dish is easy, quick, and loaded with veggies and chickpeas for protein.

Tips: (1) Feel free to substitute fresh, dried, or even young living essential oils in the recipe. I’ve provided the options. I talk about my dish with essential oils here in this veggie pasta sauce post. I’m available to help you use them in and out of the kitchen. You can order them here(2) Never overcook gluten-free noodles because it makes them mushy. Add a little olive oil to the water with gluten-free noodles (this keeps them from sticking), stir them, and boil them for the minimum time recommended. With this recipe strain them, and rinse them with cold water.


  • 1 zucchini 
  • 1 summer squash
  • 1 large sweet yellow onion
  • 3 tablespoons minced garlic
  • parsley (1 tablespoon dried or 3 tablespoons fresh)
  • basil (1 tablespoon dried, or 3 tablespoons fresh, or 6 tiny drops of Basil Young Living Essential Oil)
  • oregano (2 tablespoons dried, 6 tablespoons fresh, 12 tiny drops of Oregano Young Living Essential Oil)
  • 1 can chickpeas (drained and rinsed)
  • 8 oz chopped mushrooms
  • 1 cup cherry tomatoes (I used cherry heirloom tomatoes)
  • 1 bell pepper (I used orange to add color)
  • 1 teaspoon real salt
  • 5 grinds on pepper grinder
  • 1/2 cup red wine vinegar
  • 1/2 cup olive oil + 3 tablespoons
  • 1 bag gluten-free noodles (I used a spiral quinoa noodle because they are more firm)


  1. Start a pot of water to boil on the stove with a little salt for your noodles. Be prepared to start the noodles when the water is ready.
  2. Wash vegetables (I used Thieves Fruit and Veggie Spray).
  3. Slice zucchini, summer squash, tomatoes, and mushrooms. Chop bell pepper and fresh herbs (if desired). Mince garlic and onion.
  4. Heat 3 tablespoons of olive oil in a large pan.
  5. Sauté bell pepper, zucchini, summer squash, garlic, and onion for ~3 minutes.
  6. Drain and rinse your chickpeas
  7. Add mushrooms and herbs, salt, and pepper. Continue to sauté for ~3 more minutes until veggies are almost tender.
  8. Add chickpeas and tomatoes to the pot, along with 1/2 cup olive oil, and red wine vinegar. Sauté for 1 minute more.
  9. Stir in the cooked gluten-free noodles.
  10. Serve cold.


I brought it to a BBQ.IMG_8135.JPG


Asparagus and Artichoke Tofu Scramble (Vegan & Gluten-Free)

Every time that I ate eggs, my gut would be distended. I heard of tofu scrambles, when I discovered my high sensitivity to eggs, but they never really appealed to me. I loved omelets, and nothing can replace the flavor of an egg. However, since starting a plant-based vegan diet a month ago, I have been making a different tofu scramble every weekend. It switches up my morning smoothie routine; you can see my smoothies if you follow me on instagram @myrealdish. So, I’ll be doing a series on tofu scrambles, and this is the 1st dish in the series. This Asparagus and Artichoke Scramble is a favorite for not only breakfast, but also dinner! I love easy ways to add veggies into my morning meals, and this gluten-free, dairy-free and vegan dish is easy and packed with flavor! It’s a win for everyone!




  • Servings: 2-3
  • Print

This vegan and gluten-free tofu scramble has asparagus, artichokes, sun-dried tomatoes, spinach, and shallots.

Credit: Country Living

Tips: (1) Snap the ends of the asparagus with two hands, and where the natural break occurs is how you know which part of the stalk needs to be discarded. (2) Drain the tofu before using it. (3) Extra firm tofu works best if you want chunks like a stir-fry, but the softer tofu, creates more of a soft scrambled egg consistency.However, the softer tofu has a tendency to stick to the pan, requires more oil, and is more wet.

Asparagus Tofu Scramble


  • 1 can (8.5 oz) of whole artichoke hearts
  • 12 oz asparagus
  • 2 large tablespoons of sun-dried tomatoes
  • 14 oz organic tofu
  • 1 – 2 large cups of spinach
  • 1 shallot (chopped)
  • 3 tablespoons olive oil
  • salt and pepper to taste


  1. Prepare your vegetables: break the asparagus in ~3 or 4 parts discarding the ends, chop the shallot,  and slice the whole artichokes in half.
  2. Heat a large skillet to medium-high heat, with 3 tablespoons of olive oil.
  3. Sauté the shallots and asparagus first for ~4 minutes.
  4. Drain the tofu, and slice it into chunks
  5. Add the tofu, spinach, artichokes, and sun-dried tomatoes.
  6. Continue to sauté for ~4 more minutes or until you see the asparagus is crispy-tender, but not mushy. Add a little extra olive oil as needed to the pan.
  7. Serve and enjoy!


What are your favorite vegetables to mix with tofu?