Whole Food Plant-Based Recipes & Research

All Recipes

• 
  Unstuffed Peppers Casserole – Easy One Pot Stovetop Recipe
  Unstuffed Peppers Casserole brings all the cozy comfort of stuffed peppers to your stovetop in one easy pot. Get ready for a weeknight win!
• 
  Jalapeño Ched Cornbread: Your New Favorite Stovetop Cornbread For Dunking
  Jalapeño Ched Cornbread are stovetop only, no bake and use only whole food vegan oil-free ingredients. The perfect dippers for soups and sauces!
• 
  Easy Creamy Tomato Basil Soup: Boil & Blend for a Tasty, Satisfying Brunch
  This Easy Creamy Tomato Basil soup is a quick 20 min boil & blend whole food vegan recipe without soy, nuts, dairy, or added oils that you’ll love!
• 
  Boil & Blend Taco Soup: Your New Go-To Tuesday Recipe!
  Boil & Blend Taco Soup is Whole Food Vegan, Oil-Free and top 9 allergy friendly recipe. Also included are homemade stovetop cornmeal chips!
• 
  Indulge in Dark Cherry Clafoutis: Quick and Easy One-Pot Dessert
  WFPB SOS-Free GF Dark Cherry Clafoutis (custard) pie is a to-die-for dessert made all on the stovetop in under 30 minutes from scratch.
• 
  Low-GI Simmer & Serve Scalloped Potatoes on the Stovetop
  Low-GI Simmer & Serve Scalloped Potatoes on the Stovetop WFPB Vegan SOS-Free, Oil-Free and using only science-based healthy ingredients.
• 
  Quick Black Bean Burger With Creamy Mustard And Homemade Pickles
  Quick Black Bean Burger Patties with homemade healthy, 10-minute, dill or butter pickles, and a creamy mustard sauce. Whole Food Plant Based SOS-Free Vegan.
• 
  Spaghetti & Vegballs: Simmer & Serve Easy One-Pot Magic
  Simmer & Serve Spaghetti & Vegballs features juicy, tender whole food vegan meatballs that are bursting with flavor, all slathered in a rich tomato sauce over a bed of perfectly al dente slurpable spaghetti noodles. If you are looking for a simple and satisfying one-pot dinner with minimal effort for maximum payoff? Then the Simmer… Read more: Spaghetti & Vegballs: Simmer & Serve Easy One-Pot Magic
• 
  Creamy WFPB Oil-Free Mushroom Soup Made Easy: Boil & Blend!
  Creamy WFPB SOS-Free Mushroom soup with science-based healthy ingredients to help fight NCDs. Hacks to increase nutrient values and more.
• 
  Easy & Low-GI Vegan Baked Potato Soup Recipe
  This WFPB creamy vegan baked potato soup is amazingly hearty, decadent, and even both crispy and chewy when topped with potato skin not-bacon bits, fresh green onions, and some added tang from a dollop of sour creamy sauce. It’s also a low-GI (Glycemic Index) potato dish since we’ll be using a couple of easy hacks… Read more: Easy & Low-GI Vegan Baked Potato Soup Recipe
• 
  Easy Oil-Free French Fries on the Stovetop – No Baking
  Make amazing fries without oil or baking that are super soft on the inside and golden and crispy on the outside. Oil-Free WFPB SOS-Free Fries
• 
  Simmer & Serve Easy Pastitsio Greek Lasagna In One Pot
  Simmer & Serve Pastitsio Greek Lasagna in under 25 minutes—all in a single pot! WFPB and SOS-Free Ⓥ
• 
  Sunbutter Raisin Cookie Drops – Simple & Tasty
  WFPB Sunbutter raisin cookie drops take oatmeal raisin cookies to the next level with a gooey and sweet center using only science-backed healthy ingredients.
• 
  Savory Stovetop Cornbread: Comfort Food Made Simple!
  Indulge in Savory Stovetop Cornbread — quick and easy to prepare, common healthy ingredients, and the perfect comforting side for any meal or gathering!
• 
  Southwest Mac & Cheese: Indulge in A New Comfort Classic!
  Savor Southwest Mac & Cheese, a vibrant twist on comfort food that combines creamy goodness with zesty flavors for a nutritious meal in no time!
• 
  Not-Hamburger Helper: Your New Favorite Mac & Cheese!
  Indulge in Not-Hamburger Helper Mac & Cheese, a creamy, plant-based dish that transforms classic comfort food into a nutritious delight in minutes!
• 
  Classical Mac & Cheese: Easy Comfort for a Cozy Holiday Feast!
  Indulge with Classical Mac & Cheese, a creamy, plant-based delight to satisfies cravings while supporting your holiday health goals in 20 min or less
• 
  Cinnamon Apple-Raisin Rolls: Fast and Full of Festive Flavor
  Delicious Stovetop Cinnamon Apple-Raisin Rolls, made in under 20 minutes with common ingredients! Soft, sweet, and perfect for holiday gatherings
• 
  Not-Chicken Parmesan: Your Ultimate Comfort Food This Winter
  Craving comfort? Stovetop Not-Chicken Parmesan boasts a crispy crust, fresh marinara, and chewy mozza for a satisfying whole food, plant-based meal.
• 
  Celebrate with Freshness: 3 WFPB Beverages You’ll Love This Season
  3 WFPB Beverages to celebrate with! Enjoy Classic Cola, Green Fizz Arnold Palmer, and Pink Tea Fruit Punch as a healthy no-added sugar no dates treat.
• 
  Simmer & Serve: Easy Lentil Chili for a Cozy Dinner
  This WFPB SOS-Free Simmer & Serve Easy Lentil Chili for a Cozy Dinner is one of the easiest healthy meals you’ll ever make based off traditional chili recipes!
• 
  Cranberry Dream Sandwich: Gobble Up the Best of Thanksgiving
  WFPB SOS Free Cranberry Dream Sandwich with a stuffing bun, creamy mashed potato mayo, savory lentil turkey, mushroom gravy, topped with cranberry jam!
• 
  Fall Gatherings Made Easy: Stovetop Green Bean Casserole Recipe
  Green bean casserole will satisfy the pickiest eaters with it’s crispy onion topping and rich and velvety mushroom sauce with tender and firm green beans.
• 
  Quick & Effortless Butterflied Mushroom Cacciatore: Best for Busy Nights
  Quick & Effortless Butterflied Mushroom Cacciatore is one of the best meals for busy nights, when you want healthy & tasty without effort.
• 
  Stovetop Banana Cream Hand Pies & Cookies with a Graham Crust
  These creamy custard-filled hand-pies or fluffy and decadent cookies are both made from the same ingredients and measurements. One recipe, two tasty whole food plant-based treats without any added salt, oil or sugars. Yay! Table of Contents Recipe Overview 🔪 The Recipe: Banana Cream Hand-Pies & Cookies ⏲️ Estimated Time: About 25-30 minutes from scratch.… Read more: Stovetop Banana Cream Hand Pies & Cookies with a Graham Crust
• 
  Mini Nuggets & Honey-less Mustard Salad
  Delight in Mini Nuggets & Honey-less Mustard Salad—a vibrant salad featuring crispy fast-food style nuggets, fresh greens, and a sweet dressing. A healthy meal for any occasion!
• 
  Easy Spinach & 🌱 Ricotta Cannelloni One-Pot No-Baking No-Stuffing
  Savor WFPB Spinach & Ricotta Cannelloni—a healthy, one-pot recipe featuring creamy plant-based ricotta, fresh spinach, and gluten-free pasta in rich tomato sauce!
• 
  Ultimate Fast Food Cheeseburger Salad: You’ll Be Lovin’ It!
  Ultimate Fast Food Cheeseburger Salad. Whole Food Plant-Based healthy all-health patties, special dressing, with sesame seed bun croutons. You’ll be lovin’ it!
• 
  Creamy Broccoli Cheddar Soup
  Creamy Broccoli Cheddar Soup made with Whole Foods and Plant Based with no added Oil, Sugar, or Sodium. Healthy and backed by science to fight disease.
• 
  Candied Brussels & Balsamic Beets Salad
  Candied Brussels & Balsamic Beets Salad is a sweet and tangy fall or winter delight. This substantial salad the satisfies your sweettooth and your hunger.
• 
  Quick & Simple Cabbage Rolls
  WFPB – Quick & Simple Cabbage Rolls with seasonal ingredients in every bite. Filled with rice, sunflower seeds, spices, and smothered in a rich tomato sauce.
• 
  Caramel Apple Crumble
  Caramel Apple Crumble is packed with tender apples smothered in rich caramel sauce and topped with crunchy, satisfying oat clusters, all made from wholesome, simple ingredients.
• 
  Grandma’s Hearty Borscht
  Grandma’s Hearty Borscht is a warm and comforting bowl of fall memories at grandma’s house. A warming bowl of grandma’s home cooked hearty beet soup.
• 
  Creamed Cabbage and Meatloaf
  Creamed Cabbage and Meatloaf. Sautéed cabbage coated in a rich cream sauce with a hearty vegan meatloaf topped with a sweet and tangy ketchup glaze.
• 
  🍂 12 Minute Pull Apart Pumpkin Spiced Blondie
  12 Minute Pull Apart Pumpkin Spiced Blondie made with healthy common affordable whole plant based ingredients in a single pan with no baking. Stovetop only.
• 
  Quick & Creamy Split Pea Alfredo
  Rich and creamy alfredo without nuts, soy, coconut, chickpeas, no oil. Allergy friendly WFPB best creamy alfredo from scratch in 10 minutes or less.
• 
  10 Minute Dirt Cheap Pappardelle Pasta from Scratch
  With just 3 ingredients, and no resting or waiting means you could be eating fresh wheat-free pasta in as little as 10 to 15 minutes from right now! Read the research below to learn the science behind each ingredient and why it was selected, or just jump to the recipe! NOTE: I’m working on making… Read more: 10 Minute Dirt Cheap Pappardelle Pasta from Scratch
• 
  Easy Hand Made Trofie Pasta
  Wheat & Gluten free traditional Trofie pasta from scratch in under 30 minutes. WFPBnO Plant based, vegan, and allergy-friendly comfort food recipes homemade
• 
  Easiest Cheesy Pumpkin & Sage Ravioli
  Cheesy Pumpkin & Sage Ravioli from scratch in less than 30 minutes. Easy fall & autumn WFPBnO and allergy friendly vegan recipes.
• 
  7 Minute Easy & Affordable Pesto By Hand
  I can’t wait for you to taste this vibrant pesto it’s so good you’ll want to eat it plain! Also made a affordable as can be.
• 
  Healthy Bolognese in a Hurry
  WFPB Bolognese sauce with healthy and everyday ingredients. Served with a traditional handmade pappadelle pasta and seasonal pumpkin parm or sun parm topping.
• 
  Stovetop Cheesecake for Cancer 🍰
  Rich & creamy healthy cheesecake with a crispy and chewy graham crust from scratch in less than an hour. Oh, and it fights cancer.
• 
  No-Bake Bagels & Cream Cheese for Heart Disease
  Plant Based No-bake bagels & cream cheese for Heart Disease, from scratch using common affordable science backed ingredients.
• 
  Plant Based Pierogies for Liver Disease 🥟
  Cheesy plant based pierogies that are wheat & gluten free and fight chronic liver diseases using WFPBnO science backed ingredients
• 
  No-Bake Quiche for Lung Disease 🥘
  Light flaky crust and gooey cheesy quiche filling. Plant-based gluten free from scratch using unprocessed WFPBnO Vegan Affordable ingredients. Full Free Recipe.
• 
  Sausage & Scramble for Energy! ⚡
  Crispy waffles with a light fluffy center smothered with a sweet berry syrup, no waffle maker needed. Try the sausage & scramble. No soy!
• 
  No-Bake Pepperoni Pizza to Fight Obesity🍕
  Crispy and gooey dripping cheese pepperoni pizza. Mouthwatering and full of flavor. Healthy pizza, from scratch, cooked on the stovetop!
• 
  Waffles & Syrup against Diabetes & CVD 🧇
  Waffles & Syrup. Crispy waffles with a light fluffy center smothered with a sweet berry syrup, no waffle maker needed, from scratch.

WFPB SOS-Free Tips, Tricks & Guides

• 
  Road Map to WFPB: Essential Pantry Staples for a Successful Start
  Only the essential pantry staples/ingredients you need to start and succeed with (WFPB) Whole Food Plant Based healthy vegan food based on science.
• 
  A Guide to Basic WFPB Kitchen Skills & Essential Equipment
  This guide to basic wfpb kitchen skills & essential equipment is part of the WFPB Roadmap Series which guides you on all aspects of WFPB SOS-Free cooking.
• 
  Meal Prep Made Easy: Simplify Meal Prep With Canning Jars
  Meal prep is hard but worth it. Here I show an easier way to do and simplify meal prep using Overnight Prep & Poach Jars to simplify WFPB SOS-Free meal prep.
• 
  The Complete No/Reduced Added Salt Guide to WFPB Cooking
  If you were skeptical about oil-free cooking, you might be flat-out against—or even outraged by—the idea of reducing, or *gasp* eliminating added salt from your food. However, you might be getting too much sodium already, since almost everything packaged has added sodium. The minimum daily sodium intake is around 200-500 mg whereas most people eat… Read more: The Complete No/Reduced Added Salt Guide to WFPB Cooking
• 
  A Guide to Cheap Alternatives for Whole Food Plant Based Vegan Ingredients
  Alternatives to expensive or harder to find WFPB vegan ingredients from tofu to cashews and everything in between.
• 
  New Year, New You: Smart Exercise for Lasting Results
  Achieve sustainable fitness by balancing smart science-based exercise and nutrition. Avoid wasted time and find the right effort for lasting results!
• 
  Daily Recommended Intakes & Upper Limits
  Help with navigating and understanding Daily Recommended Intakes & Upper Limits of food.
• 
  Demystifying Packaged Ingredients Lookup Table – What’s Really In The Box?
  Demystifying Packaged Ingredients A simple lookup for confusing ingredient names. Whole Food Plant-Based? SOS-Free? Top 9 Allergy?
• 
  Serving Sizes Made Simple: Aligning with the Universal Food Guide
  Published Last updated The Universal Food Guide was made because although “national food guides are designed, ostensibly, to translate scientific evidence with respect to food, dietary patterns, and health, their development has increasingly become a corporate/political process as well as scientific one; often with corporate/political influences overriding science.” They instead have tried to construct an… Read more: Serving Sizes Made Simple: Aligning with the Universal Food Guide
• 
  Fresh Dried & Ground Ingredient Equivalents Made Easy
  Flavor ingredient equivalents for fresh and dried ingredients. Convert dried, fresh, and ground herbs, seeds, veggies, and more. Table of Contents Basil Conversion Guide See the Basil Ingredient page for info on what diseases basil fights or protects against. Form Equivalent Notes Fresh Basil 1/8 cup loosely packed (about 4g) Roughly 4-8 leaves, varies by… Read more: Fresh Dried & Ground Ingredient Equivalents Made Easy
• 
  Complete Oil-Free Guide: Clarifying Myths
  Oil-free cooking for whole food plant based meals without any added oils or fats. Including healthy recipes for everything from french fries to popcorn.

Science-Based Healthy Ingredients & Food for Fighting Disease Research Pages

About

Science-based Comfort Food for Taste, Health, and for Life (Formerly known as Plant Based Pleasures ) I make, mostly, “junk food,” and comfort food, from scratch, with only the healthiest, most common, ingredients — according to the latest medic...

Ingredient to NCD Lookup

An index of all the science-based research for the disease-fighting properties of each ingredient I use in my recipes. Are you looking for science-based Research on how a whole food plant-based diet is not only healthy but also how it fights disease?...

A Plant Based Lifestyle Diet

A plant based diet or lifestyle focuses on foods derived from plants, including fruits, vegetables, whole grains, legumes, nuts, and seeds. It emphasizes minimizing or eliminating animal products, promoting health, sustainability, and or ethical choices....

Apple Cider Vinegar

Apple cider vinegar (ACV) is one of my most-used ingredients when cooking. Cooking with ACV is where much of my flavor magic comes from. I use ACV as a seasoning; much like salt, it enhances flavors, allowing us to reduce our salt intake. Apple cider...

Basil

Basil.  Basil is an amazing herb with over 60 edible varieties (depending on how you count or who you ask) of which 15  are commonly used in culinary applications. The versatility of basil is matched only by a few; it can be...

Beets

Beets are a vibrant root vegetable known for their rich color and earthy-sweet flavor. Available in several varieties, from deep red to golden and even striped, they can be enjoyed raw, cooked, and despite their savory reputation, are also the main...

Broccoli

Broccoli is a nutrient-rich vegetable belonging to the cruciferous family (like cabbage, cauliflower, kale, and more!). Known for its vibrant green florets and crunchy stalks. This versatile veggie is not only delicious but also packed with health...

Brown Rice

Brown rice has been a staple in many cultures for centuries. This whole grain has an almost tasteless, yet slightly nutty flavor, and it works well with many types of cuisines as a side dish or a main. It can also be used as flour, made into milk,...

Button Mushrooms / White Mushrooms

Mushrooms are a fascinating and nutritious food that belong to the fungi kingdom. They are not only versatile in cooking but also offer numerous health benefits. The National Foundation for Cancer Research published an article titled "Mushrooms...

Cabbage

Cabbage is a versatile leafy vegetable belonging to the Brassica family, which includes broccoli and kale. With over 400 varieties cultivated worldwide, including green, red, Savoy, and Napa, cabbage can be used in a multitude of culinary applications,...

Chia Seeds

Chia Seeds.  Chia seeds are small, nutrient-packed seeds derived from the Salvia hispanica plant. There are primarily two varieties  of chia seeds—black and white —both of which are commonly used in culinary applications. The versatility of ...

Dates / Date Fruit

Dates are sweet, nutrient-dense fruits harvested from the date palm tree (Phoenix dactylifera ). They come in various types, with Medjool and Deglet Noor being among the most popular varieties. However, my favorite is the dried Parnoosh date....

Flax Seeds

Flax seeds are small, nutrient-rich seeds derived from the flax plant (Linum usitatissimum). There are primarily two varieties of flax seeds—brown and golden—both of which are commonly used in culinary applications. Flax seeds are recognized for m...

Garlic

Garlic is a flavorful bulb from the Allium sativum plant, renowned for its culinary and medicinal uses. There are several varieties  of garlic, including softneck and hardneck types , each with distinct flavors and characteristics....

Lentils

Lentils are part of the legume family and technically pulses like most peas and beans. The American Institute for Cancer Research says that "Pulses contribute to a diet for lower cancer risk and better overall health in several ways. " The...

Oats

Oats are a nutrient-dense whole grain known for their versatility and health benefits. Available in various forms such as rolled, steel-cut, and instant, oats can be used in everything from hearty breakfasts to baked goods. Their mild flavor makes...

Onions

Onions are a widely used bulb vegetable from the Allium cepa plant, available in several varieties, including yellow, red, sweet, and white onions . Onions are incredibly versatile; they can be used raw in salads, sautéed for flavor, or caramelized ...

Pumpkin Seeds

Culinarily, pumpkin seeds have an extremely mild, slightly nutty flavor that complements a variety of dishes. They are also a healthy whole food source of fat and when ground up they are a great thickener or as an addition to a powdered or granulated...

Raisins

Raisins are simply dried grapes that become smaller, shriveled, and shelf-stable. They have a relatively neutral flavor with mild caramel undertones. The texture is chewy, and sweeter in flavor compared to fresh grapes. Raisins add sweetness without...

Sesame & Tahini

Sesame seeds are tiny, nutrient-packed seeds derived from the Sesamum indicum plant, available in both white and black varieties—although white are actually just hulled black sesame seeds. Known for their rich, nutty flavor, sesame seeds a...

Spinach

Spinach is a nutrient-dense leafy green with over 30 varieties cultivated worldwide. Of these, several are commonly used in culinary applications, including Savoy, flat-leaf, and semi-savoy types. The versatility of spinach is...

Sunflower Seeds

Culinarily, sunflower seeds offer a mild, nutty flavor that complements a variety of dishes. They are also a healthy whole food source of fat and when ground up they are a great thickener or as an addition to a powdered or granulated ingredient....

Tomatoes

Tomatoes are a popular botanical fruit and culinary vegetable from the Solanum lycopersicum  plant, available in various varieties, including Roma, cherry, grape, beefsteak, and many more common and heirloom varieties. They are incredibly...

Newsletter

Want to connect with the community on Substack? Click below and you can ask me questions directly or get help with recipes, currently, all for free! Subscribe to my Substack Here Comfort Food - Science-Backed Speedy Recipes that are Allergy...

The Research

An index of the science-based research on how disease and diet are related and information on common diet or health misconceptions (in regards to vegan, whole food plant-based, vegetarian, raw, diets etc.) . Dietary choices are looked at as well...

Cancer

According t to the World Health Organization , Cancer caused "10 million deaths in 2020, or nearly one in six deaths." Also "around one-third of deaths from cancer are due to tobacco use, high body mass index, alcohol consumption, low fruit and vegetable...

Dementia (Alzheimer's)

According t to the World Health Organization , Dementia is the seventh leading cause of death among older people globally. Women are also more likely to get dementia, and "Alzheimer's disease is the most common form of dementia and may contribute...

Diabetes

According t to the World Health Organization , Diabetes, in 2019, "diabetes and kidney disease due to diabetes caused an estimated 2 million deaths ." "A healthy diet , regular physical activity , maintaining a normal body weight and avoiding tobacco...

Genetics / Epigenetics

Genetics. According to the CDC , "If you have a family health history of disease, you may have the most to gain from lifestyle changes and screening tests. In many cases, healthy habits can reduce your risk for diseases that run in your...

Heart Diseases

Heart Disease and CVDs, according to the World Health Organization , "Cardiovascular diseases (CVDs) are the leading cause of death globally ." 17.9 million people, or 32% globally, died from CVDs in 2019. Most of these could have been "prevented...

Obesity, Diet & Disease

Obesity, the CDC says that "obesity costs the US healthcare system almost $173 billion a year ," and even before physical activity, diet is shown as the primary risk factor for obesity, stating that "fewer than 1 in 10 children and adults eat...