Join Me at Highlands Nature Sanctuary for My Spring Cooking Retreat
January 27, 2026
I am excited to present a whole food, plant-based cooking retreat, nestled in the stunning Highlands Nature Sanctuary, April 1-5, 2026. Alongside culinary creativity, outdoor adventure, and meaningful WFPB community, these retreats offer a refreshingly warm, down-to-earth vibe, much like heading to the family cabin up north. Accommodations are clean, comfortable, and rustic, with an old-school charm that feels familiar and relaxed—perfect for those who value connection over luxury. Click here for more information.
Connect With Chef Del
June 20, 2024
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• Practical whole food, plant-based cooking guidance |
Whole Food Plant-Based Cooking: The Beginner’s Course is Here.
June 2, 2023
I’ve wanted to do a comprehensive course on cooking in a whole food, plant-based kitchen for the beginner cook or for anyone looking to expand their cooking skills in a WFPB kitchen. Well, I am excited to announce that the course is now available.
You can find more information Here .
This course is a project of CNS Kitchen, an online support group for anyone looking to adopt a WFPB lifestyle. We are a non-judgmental group who know that everyone is at a different place in their health journey and that community matters.
Split Pea Soup
March 18, 2026
Split Pea Soup
By Chef Del Sroufe
I love Split Pea Soup. It is hearty and full of flavor without being fancy. Like a lot of my cooking, how I make it is up to my mood, but this is my go-to version.
Serves 6 to 8
Ingredients
One large yellow onion
2 stalks celery
1 large carrot
6 cloves minced garlic
2 tsp dried thyme
2 tsp dried rosemary
2 tsp dried sage
2 tsp poultry seasoning
1 tsp allspice (optional)
½ tsp cayenne pepper or to taste
1 pound green split peas, soaked overnight)
10 to 12 cups low sodium vegetable broth
Sea salt
Black pepper
1 tablespoon balsamic vinegar
Directions
- In a large pot, sauté the onion, celery, and carrot over medium heat for 7 to 8 minutes until the onions start to brown and turn translucent. Add water 1 to 2 tablespoons at a time, as needed, to keep the onions from sticking to the pan.
- Add the garlic, thyme, rosemary, sage, poultry seasoning, allspice, cayenne pepper, sweet potatoes, and split peas, and cook for one minute to toast the spices.
- Add 10 cups of water to the pot and cook until the split peas are tender, about one hour, or more. When the split peas are tender add a tablespoon of balsamic vinegar and season with salt and pepper.
Note
Sometimes split peas take longer to cook than recipes say, so consider soaking them overnight to shorten the cooking time.
Print or download the PDF
Smoky Chickpea Skillet
March 17, 2026
Smoky Chickpea Skillet
By Chef Del Sroufe
This hearty skillet is the kind of meal you can pull together quickly with pantry staples. Chickpeas simmer with onions, garlic, and smoky spices until the flavors deepen and everything comes together in one satisfying dish. It’s simple, comforting food that works well on its own or spooned over rice, grains, or roasted potatoes. (Prinotable PDF at the end f the recipe)
Yield: serves 4
Ingredients
1 cup diced yellow onion
3 cloves garlic, minced
½ cup water or vegetable broth
1½ tsp smoked paprika
1 tsp ground cumin
½ tsp ground coriander
1 (15-oz) can diced tomatoes
3 cups cooked chickpeas
2 cups chopped kale
Sea salt and black pepper to taste
1 Tbsp lemon juice
Cooked brown rice for serving
Directions
- Place a large skillet over medium heat.
- Add the onion and sauté for 7 to 8 minutes until the onions start to brown and turn translucent.
- Add the garlic, smoked paprika, cumin, and coriander and cook for 1 minute.
- Add the tomatoes and chickpeas and bring to a simmer. Cook for 10 minutes until the liquid is slightly reduced.
- Stir in the kale and cook until wilted, about 5 minutes.
- Season with sea salt and black pepper to taste and add the lemon juice. Mix well.
- Serve over brown rice.
Printable PDF
Quesadillas
March 10, 2025
Quesadillas
From The China Study Family CookbookQuesadillas 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 themselves.
Ingredients
- 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
Instructions
- 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
- sticking.
- Season the vegetables with sea salt and black pepper to taste. Stir in the
- cheese sauce and cook until heated through. Set aside.
- 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.
- To serve, cut each quesadilla into 6 wedges and serve with the salsa andsour cream.
Tried this recipe?Let us know how it was!
Sweet and Sour Tofu Dumplings
Sweet and Sour Tofu Dumplings
I have been making these dumplings for years. They are one of my favorite tofu recipes, and I never get tired of them. I use powdered peanut butter in my recipe, so I can reduce the fat content as much as possible. The results are just as good as when I make them with full-fat peanut butter. The sweet and sour sauce in this recipe is sugar-free and full of pineapple flavor.
Serves 6
Ingredients
- 2 pounds extra firm tofu pressed and mashed
- 2 tablespoons powdered peanut butter
- 2 tablespoons low-sodium tamari
- 2 tablespoons ground flax seed soaked in 3 tablespoons water for 10 minutes
- 8 ounces button mushrooms chopped small
- 1 cup finely chopped green cabbage
- 1 medium red bell pepper diced small
- 8 scallions thinly sliced
- ¼ cup crushed pineapple
- ¼ cup apple cider vinegar
- 3 tablespoons low-sodium tamari
- 2 cloves minced garlic
- ½ cup pitted dates soaked in warm water for 10 minutes then drained
- 1 teaspoon crushed red pepper optional
- 2 tablespoons arrowroot powder dissolved in ¼ cup of cold water
Instructions
- Make the tofu: Preheat the oven to 375 degrees F.
- Combine all ingredients in a large bowl and mix well.
- Using a small ice cream scoop, shape the tofu into dumplings, and place them on a non-stick baking sheet or one lined with silicon.
- Bake for 30-35 minutes until the dumplings are lightly browned and firm.
- Make the sauce: Combine the pineapple, vinegar, tamari, garlic, and dates in a blender. Process until smooth.
- Add the pineapple mixture to a sauce pan and cook over medium-low heat for 5 minutes.
- Add the arrowroot powder mixture and cook until the sauce is thickened, about 1 minute.
- To serve: Place the tofu dumplings on a serving plate and pour the sauce over them.
Tried this recipe?Let us know how it was!
Summer’s Best Barbecue Sauce
March 9, 2025
Summer’s Best Barbecue Sauce
I made a version of this sauce using peaches instead of pineapple for a private cooking class because my student could not eat tomatoes. I used apple butter in place of the tomato sauce with tasty results. Then one day I wanted to try some other fruits. Pineapple is my favorite because it is sweet enough to flavor the sauce without additional sugar.
Ingredients
- 2 cups pineapple chunks pureed
- 1 cup tomato sauce
- 3 Tbsp apple cider vinegar
- 2 Tbsp tamari or to taste
- 1 Tbsp unsulphured molasses
- 1 Tbsp prepared yellow mustard
- 1 clove garlic minced
- ½ tsp allspice
- Freshly ground black pepper
Instructions
- Combine all ingredients in a saucepan and cook over medium-low heat for 20 minutes, or until the sauce is thickened.
- Store in an airtight container in the refrigerator for up to 5 days
Tried this recipe?Let us know how it was!
Falafel Tacos
Falafel Tacos
One day I made falafel for a few friends and realized right before the first guest
arrived that I had forgotten to buy pita bread. One of my guests said that she often
serves falafel in corn tortillas, either with Green sauce or with salsa, and voila, dinner was saved!
Ingredients
- 12 - 16 six- inch tortillas
- 1 recipe falafel recipe link
- 1 cup Green Sauce recipe link
- 2 cups chopped romaine lettuce
- 1 large tomato chopped
- 1 medium red onion diced
Instructions
- Preheat a non-stick skillet over medium heat for 5 minutes. Add enough corn tortillas to cover the bottom of the pan and heat for 3-4 minutes to soften the tortillas. Repeat with the remaining tortillas.
- To serve, cut each falafel in half and place two or three halves in the center of each corn tortilla.
- Top each tortilla with some of the Green Sauce, romaine lettuce, tomato, and red onion
Notes
Tried this recipe?Let us know how it was!