Featured Recipes

September 24, 2017

This Week’s featured recipe from Facebook Live

Carrot Dogs-I am surprised at how popular this recipe has become. When I serve them to students in my classes they always say “these really do taste like hot dogs!” And they do. The secret is in the spices.

We have a class Tuesday with a tailgating theme and we are going to make a version of these called Six Layer Carrot Dogs. See the recipe below and let me know what you think.

Carrot Dogs

Makes 6 sandwiches
6 large carrots, peeled and trimmed to fit your hot dog buns
2 cups water
1/4 cup tamari
1 tablespoon red wine vinegar
4 garlic cloves, minced
1 teaspoon granulated onion
1 teaspoon mustard powder
1 teaspoon ground coriander
1/2 teaspoon ground mace
1/2 teaspoon smoked paprika
1/4 teaspoon black pepper
6 hot dog buns, toasted if desired
1. Bring a 2-quart pot of water to a boil over medium-high heat. Add the carrots
and bring the water back to a boil. Reduce the heat to medium and let
the carrots cook until they are tender, 8 to 10 minutes. Drain the carrots and
rinse them under cool water to stop the cooking.
2. While the carrots are cooking, whisk together the water, tamari, red wine
vinegar, garlic, granulated onion, mustard powder, coriander, mace, smoked
paprika, and black pepper in a baking dish. Add the carrots to the marinade
and toss to coat. Cover the dish and refrigerate for at least 12 hours.
3. Heat a large skillet over medium-high heat. Add the carrots and the marinade
and cook, turning the carrots occasionally, until most of the marinade
has evaporated and the carrots have started to brown, about 10 minutes.
4. Serve in a bun with your favorite toppings.

Six Layer Carrot Dogs

Serves 6

1 recipe Carrot Dogs-see recipe above

6 hot dog buns

1 can re-fried beans, heated

1-15 ounce jar salsa

2 ripe avocado, thinly sliced

pickled jalapeno peppers

Place the cooked Carrot Dog in the bun and top with the re-fried beans and remaining toppings.

September 17, 2017

Watch me make these recipes on my Chef Del Sroufe Facebook page

Smoky Black Bean Bisque
From the Cookbook Better Than Vegan

1 small yellow onion, diced small
2 cloves garlic, minced
2 teaspoons cumin seeds, toasted and ground
2 teaspoons fresh oregano, minced
3 chipotle peppers in adobo sauce
4 cups cooked black beans
21/2 to 3 cups vegetable stock
Sea salt to taste
1 lime, quartered (garnish)
1 cup cilantro, fi nely chopped (garnish)
1 small red onion, diced small (garnish)
Sauté the yellow onion in a stockpot over medium
heat for 8 minutes. Add water 1 to 2 tablespoons
at a time to keep the onion from sticking. Add the
garlic, cumin, and oregano, and cook for another
minute. Add the chipotles, black beans, and vegetable
stock, and bring to a boil over high heat.
Decrease the heat to medium and cook the soup,
covered, for 20 minutes. Season with salt and
purée the soup in batches in a blender. Return
the puréed soup to a pot and keep warm. Serve
garnished with the lime wedges, cilantro, and
red onion.


Potato Soup
From The China Study Family Cookbook

Serves 6 to 8
1 large yellow onion, diced
2 large carrots, peeled and diced
3 celery stalks, diced
8 ounces button mushrooms, sliced (optional)
6 cups low-sodium vegetable broth
2 pounds russet potatoes, peeled and diced
1 tablespoon minced fresh dill, plus more for garnish
1 tablespoon dried basil (if using mushrooms)
1 teaspoon dried thyme
2 cups Cheese Sauce, or 2 cups unsweetened plant milk mixed with 2
tablespoons arrowroot powder
Sea salt and black pepper
1. Sauté the onion, carrots, celery, and mushrooms (if using) in a large saucepan
over medium heat until the onion turns translucent and starts to brown,
about 8 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables
from sticking.
2. Add the vegetable broth, potatoes, dill, basil, and thyme. Cover and cook until
the potatoes are tender, about 20 minutes.
3. Add the cheese sauce, season with sea salt and black pepper to taste, and
cook another for 5 minutes.
4. To serve, ladle the soup into bowls and garnish each serving with additional
fresh dill.

September 10, 2017

Watch me make these recipes on my Chef Del Sroufe Facebook page

Quesadillas-From The China Study Family Cookbook
Quesadillas are simply corn or wheat tortillas filled with cheese and sometimes
vegetables. If you keep Cheese Sauce (See recipe below) on hand and salsa in the fridge,
you can serve this easy meal to your family in minutes—or let them make it for
Serves 6
1 large yellow onion, thinly sliced
1 large green bell pepper, seeded and thinly sliced
8 ounces button mushrooms, sliced
Sea salt and black pepper
1 recipe Cheese Sauce (recipe below)
6 large whole-grain tortillas
Favorite salsa

1. Sauté the onion, bell pepper, and mushrooms in a large saucepan over
medium heat until the onion turns translucent and starts to brown, about 8
minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from
2. Season the vegetables with sea salt and black pepper to taste. Stir in the
cheese sauce and cook until heated through. Set aside.
3. Heat a large skillet over medium heat for a minute. Place a tortilla on your
work surface and spoon on one-third of the vegetable mixture, then place
another tortilla on top of it. Transfer the quesadilla to the skillet and heat
until lightly browned, about 2 minutes. Carefully turn the quesadilla over and
brown the other side. Repeat with the remaining tortillas and vegetables.
4. To serve, cut each quesadilla into 6 wedges and serve with the salsa and
sour cream.

Mediterranean Melts-From The China Study Family Cookbook
Kids in my cooking classes love these sandwiches, much to the surprise of some
parents, who say their kids would never eat a sandwich like this at home. It just
goes to show you that kids are sometimes more sophisticated than we think
they are.
Makes 4 sandwiches
8 slices whole-grain bread
1 recipe Cheese Sauce (recipe below)
1 recipe Meatballs (recipe follows), crumbled
1. Place 4 slices of bread on a work surface and spread 1/4 cup of the sauce
over each. Spoon some of the crumbled meatballs over the sauce. Spoon on
another 1/4 cup of the sauce. Top with the remaining bread slices.
2. Heat a large nonstick skillet or griddle over medium heat. Place the sandwiches
in the heated skillet and toast until lightly browned on the bottom,
about 2 minutes. Gently turn the sandwiches over and toast the other side
until the bread is lightly browned, another 2 minutes or so. Serve.
The secret to toasting bread on an oil-free surface is not to leave it alone for too
long. It will go from toasted to burned in the blink of an eye.

Serves 6
MEATBALLS-From The China Study Family Cookbook
11/2 cups water
3/4 cup millet
1 small yellow onion, finely diced
4 garlic cloves, minced
1 tablespoon dried basil
1 teaspoon ground fennel seed
1 teaspoon crushed red pepper flakes (optional)
1/4 cup finely chopped sun-dried tomatoes
1/4 cup finely chopped artichoke hearts
1/4 cup coarsely ground toasted pine nuts or walnuts
1 teaspoon sea salt

Preheat the oven to 375°F.
2. To make the meatballs, combine the water and millet in a small saucepan
and bring the water to a boil over high heat. Reduce the heat to medium-low
and cook the millet until it is very tender, about 20 minutes. If it is not tender
after all the water is absorbed, add another 2 to 3 tablespoons of water and
let it cook for another 5 minutes.
3. While the millet cooks, sauté the onion in a large skillet over medium-high
heat until it turns translucent and starts to brown, about 5 minutes. Add the
garlic, basil, fennel, and red pepper flakes (if using) and cook for another
200 The China Study Family Cookbook
minute. Add the sun-dried tomatoes, artichoke hearts, and nuts (if using)
and remove the pan from the heat.
4. When the millet is done cooking, add it to the pan with the onion mixture, add
the sea salt, and mix well. Shape the mixture into balls using an ice cream
scoop and place on a nonstick baking sheet.
5. Bake for 15 minutes, turn over, and continue baking until the millet balls are
lightly browned, about 15 minutes more.


August 29, 2017

New Recipe!!!

I know it’s been a long time since I’ve added a new recipe to this website. But I thought you might like this one. There are many vegan mac and cheese recipes, most of them very high in fat and processed oils. This recipe cuts way back on the fat while keeping flavor in full force and eliminates the oil. The cheese sauce is easy and versatile. In The China Study Family Cookbook, it is used to make any number of dishes including Grilled Cheese, Nachos, and Quesadillas.  I hope you enjoy it.

Mac and Cheese
It is rare to find a kid who doesn’t like mac and cheese. It is an icon of favorite kid
foods, up there with pizza and hot dogs. This plant-based version comes together
Serves 6 to 8
12 ounces whole-grain macaroni
1 recipe Cheese Sauce (see recipe below)
1 cup whole-grain bread crumbs (optional)
1. Preheat the oven to 350°F.
2. Prepare the macaroni according to the package instructions. Drain and
transfer to a large mixing bowl. Add the cheese sauce and mix well. Pour the
mixture into a nonstick 9×13-inch baking dish. Top with the bread crumbs, if
3. Bake until the bread crumbs are browned and the sauce is bubbly around
the edges, 25 to 30 minutes.
You can make a quick stovetop version of this dish by heating the cheese sauce in
a large saucepan and adding the cooked macaroni to the pan. Mix well and serve.

Cheese Sauce
Kids love anything made with cheese, which is, unfortunately, the least healthy
food on the planet. I’ve fed this plant-based “cheese” sauce to kids and grownups
alike who did not know they were eating a sauce made from potatoes.
Makes about 2 1/2 cups
1 1/2 cups finely diced russet potatoes (about 1 medium potato)
1/4 cup finely diced red bell pepper
1/2 small yellow onion, diced
2 tablespoons raw cashews
2 tablespoons tahini
1 tablespoon fresh lemon juice
2 tablespoons nutritional yeast
2 tablespoons arrowroot powder
1 teaspoon sea salt, or to taste
1. Combine the potato, bell pepper, onion, and cashews in a small saucepan
and cover with water. Bring the water to a boil over high heat, reduce the
heat to medium, and cook until the potatoes are very tender, about 10 minutes.
Drain the vegetables, reserving 3/4 cup of the cooking water.
2. Combine the potato mixture, reserved cooking water, tahini, lemon juice,
nutritional yeast, arrowroot powder, and salt in a blender. Process on high
until everything is smooth and creamy, about 3 minutes. Store the sauce in
an airtight container in the refrigerator for up to 5 days.


Sweet Potato–Black Bean Enchiladas
Serves 4
SweetPotato BlackBeanEnchiladas_WEB
These are my favorite enchiladas. The very versatile sweet potato goes south of the border with some unusual spices like cinnamon and allspice.

1 medium yellow onion, diced small
1 medium sweet potato (about 1/2 pound), peeled and diced small
4 cloves garlic, minced
1 jalapeño pepper, minced
1 teaspoon ancho chili powder
1/2 teaspoon ground cinnamon
1/4 teaspoon allspice
1/2 teaspoon ground cumin
Zest and juice of 1 lime
2 cups cooked black beans
Sea salt and black pepper to taste
12 6-inch corn tortillas
3 cups Chili Gravy (page 101)
1/2 cup chopped green onions (garnish)

Preheat the oven to 350 degrees F. Sauté the onion in a large skillet for 5 minutes, adding water 1 to 2 tablespoons at a time to keep the onion from sticking. Add the sweet potato and 1/4 cup water. Cover and cook over medium-low heat until the potatoes are tender, about 7 or 8 minutes. Remove the cover and let the water evaporate from the pan. Add the garlic, jalapeno pepper, and spices, and cook for 2 minutes. Add the lime zest and juice and black beans, season with salt and pepper, and cook for 5 minutes longer.

Heat another large skillet over medium heat. Add 4 tortillas to the pan and heat them a few minutes until they soften. Turn them over and heat 2 minutes more. Remove them from the pan and set them aside. Repeat with the remaining tortillas.

To make the enchiladas, spoon 3/4 cup of the chili gravy on the bottom of a 9 × 13 inch baking dish. Spoon a heaping 1/4 cup of the black bean mixture down the center of each tortilla. Roll the tortillas up and place them in the baking dish, seam side down. Cover with the remaining gravy and bake for 20 minutes. Serve garnished with the chopped green onions.


Try these other fabulous tasting recipes!


Very Berry Ice Cream

Falafel Tacos


Green Sauce