Raw Hummus

Raw Hummus


  1. ¼ c. raw sunflower seeds
  2. ¼ c. raw garbanzo beans
  3. Soak overnight and sprout 1-2 days until there are tiny tails…the sunflower seeds will sprout faster than the garbanzo beans…


Blend in a Cuisinart/Food Processor/ Blender with:

Juice of 2 lemons

½ cup olive oil

2-4 cloves garlic

1 ½ tsp cumin

1 tsp salt

½ tsp tamari

Red Bean Kofta with Spicy Tomato Dipping Sauce

Red Bean Kofta with Spicy Tomato Dipping Sauce


  1. 1 package of Rethought Red Beans
  2. 1 ½ cups cooked brown rice
  3. ¼ cup ground flaxseed
  4. ¼ cup finely chopped fresh mint, packed
  5. 1 tablespoon cumin
  6. 2 teaspoons cinnamon
  7. 1 teaspoon sea salt
    Spicy Tomato Dipping Sauce
  1. 1 tablespoon extra-virgin olive oil
  2. 2 cloves of garlic, minced
  3. ½ teaspoon crushed red chili pepper flakes
  4. 1 cup tomato sauce
  5. 1 tablespoon fresh lemon juice
  6. ½ teaspoon sea salt
  7. ½ teaspoon cinnamon


Preheat oven to 375 F. Grease two large baking sheets.

In a medium bowl, mix all ingredients until well combined.

Roll the mixture into small balls (about 1 tablespoon each) and place on prepared baking sheet (wet hands, if necessary, to prevent sticking). Bake for 35 minutes.

Meanwhile, in a small saucepan, warm the olive oil over medium-low heat. Add garlic and chili pepper flakes, and sauté for 2 minutes. Add remaining ingredients and simmer for 10 minutes, stirring occasionally. Serve warm.

Nutritional Spotlight: Cumin Passing on meat and dairy does not mean forgoing your body’s need for iron and calcium. The contrary. While it has become an American belief that iron comes from red meat and calcium comes from dairy, the truth is that most people are better able to digest and absorb the nutrients from iron and calcium when consuming plant-based foods like dark leafy greens, beans, and seeds. The cumin seed is a spice often praised for its taste but rarely acknowledged for its nutritional benefits, even though just one tablespoon contains over 46% (yes, nearly half!) of your daily need for iron and 12% of your daily need for calcium. Feeling ready to cook and replenish your body? Go grab some cumin – ground or whole seeds – from the bulk section and store in an airtight container in a cool, dry place. Use often!

Garden Veggie Bisque

Garden Veggie Bisque


    Soup Base
  1. 3 cups organic broccoli florets cut into pieces
  2. 1 medium organic zucchini, rough chopped
  3. 2 medium organic carrots, rough chopped
  4. 1 medium organic white onion, rough chopped
  5. 3 & 1/4 cups low sodium organic vegetable broth
  1. Canned coconut milk for swirling into each bisque portion
  2. Chopped cilantro, basil and/or rosemary
  3. Organic sprouted pumpkin seeds


In a large 8-quart stockpot, over medium heat and using about ¼ cup vegetable broth, sauté chopped onions until they are translucent, about 4-5 minutes.

Then add the remaining chopped vegetables, curry powder and vegetable broth and continue cooking at a low simmer until vegetables are soft.

ALWAYS-when blending hot liquids take extra caution to make sure the lid is fitted securely before blending and place a kitchen towel over the top of lid in case of splatters. I actually blended the NEXT day after so there was NO chance of getting splattered…if you’ve ever seen me in action you know what I’m talking about!

Using a ladle, transfer 1/3 of the (hot) vegetables with broth and about half of the Tuscan White Beans™ into a high-powered blender like a Vita Mix and blend until completely smooth. Place into another clean 8-quart stockpot and cover.

Continue transferring by 1/3rds, including the rest of the beans, into blender to blend smoothly, place in stockpot and cover.

Stir in ¼ cup canned coconut milk and plant-based milk, then heat to desired serving temperature-do not overheat bisque at this step.

Garnish with a swirl or 1 tablespoon canned coconut milk (at room temperature). See notes on canned coconut milk. Top with sprouted pumpkin or sunflower seeds or fresh chopped herbs.

Use this soup within three days or freeze for up to thirty days in glass, BPA free airtight containers. I love using Mason jars to freeze food in. (no, they WON”T break!)

The Tuscan White Beans provide a smooth, creamy texture in addition to creating layered flavors that are nutrient dense, especially for those on a plant-based or vegan diet. Legumes are full of plant-strong protein!

Gia Bombias Momma Mia Minestrone

Gia Bombias Momma Mia Minestrone


  1. 2TB Olive Oil
  2. 1 Medium Onion (chopped)
  3. 1/4 C Fennel bulb, dried
  4. 2 TB Garlic (minced)
  5. 1 tsp Fennel Seed
  6. 1 tsp Rosemary, fresh, minced
  7. 1 tsp Thyme, fresh, minced
  8. 7 C Filtered Water or Vegetable Stock
  9. 2 C Crushed Tomatoes or Chopped Roma Tomatoes
  10. 1 C Garbanzo Beans, cooked
  11. 1 C Kidney Beans, cooked
  12. 1 C Red Potatoes (1/2" cubes)
  13. 1/2 C Celery Chopped
  14. 1/2 C Parsnip Roasted (1/2" cubes)
  15. 1/2 C Carrots Chopped
  16. 1/2 C Zucchini Chopped
  17. 1/2 C Summer Squash
  18. 1/4 C Shoyu, or to taste
  19. 2 TB Tomato Paste
  20. 1 C Elbow Pasta or Rotini (wheat-free)
  21. 2 TB Italian Parsley, minced
  22. 1 TB Basil minced
  23. 1 TB Balsamic Vinegar
  24. 2 tsp Nutritional Yeast
  25. 2 tsp Oregano minced (or 1 tsp dry)
  26. 1 tsp sea salt
  27. 1/2 tsp Black Pepper


Place oil in a large pot on medium heat. Add onion, fennel bulb, garlic, fennel seed, thyme and rosemary, cook for 5 minutes, stirring occasionally

Add filtered water or stock, tomatoes, beans, potato, celery, parsnip, carrot, and squashes, cook until vegetable are just soft, approximately 25 minutes, stirring occasionally.

Add tomato paste, pasta & herbs and cook until pasta is done, approximately 10 minutes, stirring occasionally.

45 Minutes Prep
40 Minutes Cooking
8-10 Servings

Gluten Free Vegan “Crab” Dip

Gluten Free Vegan “Crab” Dip


  1. 1 (15 ounce) can of white beans, rinsed and drained
  2. ½ cup Vegenaise
  3. ¼ cup nutritional yeast
  4. 1 teaspoon powdered kelp
  5. 4 teaspoons Old Bay Seasoning
  6. Juice and zest (finely grated) of 1 lemon
  7. 2 – 3 dashes Tabasco sauce
  8. 1 bunch of green onions, trimmed and coarsely chopped
  9. 1 (14 ounce) can hearts of palm


Preheat oven to 350 degrees.

Combine the beans, Vegenaise, nutritional yeast, kelp, Old Bay, lemon juice and zest, and Tabasco sauce in a food processor and process until smooth.

Add the green onions and pulse a couple times.

Cut the hearts of palm into 1 inch pieces, add to the mixture and pulse once or twice; do not over process for best texture.

Put the mixture into an oven proof serving dish or ramekin and bake for 30 minutes or until the mixture is heated through.

Serve with gluten free crackers & vegetables.

I’ve never really had real crab dip so I had no idea what to expect with this dish but it sounded interesting because I love hearts of palm.

It was a super easy dish to make and between the beans, nutritional yeast, kelp, lemon, onions and hearts of palm, it’s a dish that’s super good for us. You can never find enough reasons to get beans into your diet every day. Read more about that here: http://www.health.com/health/gallery/0,,20886500,00.html#pass-the-beans-0

I found it pretty salty so cut down on the Old Bay Seasoning on the second batch. I think it’s a cool sounding dish but I wasn’t crazy about it, however, everyone else loved it…go figure! I have to wrap my brain around whether or not I want to make dishes that I don’t personally love…what do you think?

Update: I’ve now made this dish several more times and the verdict is IN: it’s a crowd pleaser!

Deviled Tomatoes

Prep time: 30 mins
Total time: 30 mins
Serves: 8 to 10

If you no longer eat eggs but have a craving for the retro classic, deviled eggs, you’ll really enjoy these deviled tomatoes — a completely vegan rendition 

Deviled Tomatoes


  1. 15- to 16-ounce can chickpeas, drained and rinsed
  2. ⅓ cup vegan mayonnaise
  3. 2 tablespoons nutritional yeast
  4. 1 tablespoon lemon juice
  5. 2 teaspoons yellow mustard, or more, to taste
  6. 1 teaspoon curry powder, or more, to taste
  7. Pinch of ground cumin, or more, to taste
  8. Salt and freshly ground pepper to taste
  9. 2 tablespoons finely chopped chives or scallion
  10. 8 to 10 ripe plum (Roma) tomatoes or other small tomatoes
  11. Paprika for topping
  12. Shredded romaine lettuce or baby greens, optional


Combine the chickpeas, mayonnaise, nutritional yeast, lemon juice, mustard, curry powder, and pepper in a food processor fitted with the metal blade. Pulse on and off until the mixture is nicely melded, but don't puree—leave a little texture.

Add the chives or scallion through the feed tube and pulse on and off a few times to whirl in.

If you don't have a food processor, simply mash the chickpeas well in a bowl, and stir in the mayonnaise, nutritional yeast, lemon juice, mustard, curry powder, pepper, and chives.

Cut the tomatoes in half and scoop out the seedy center with a spoon. You'll be left with a neat shell (save what you've scooped out for another use, such as blending into a juice or sauce).

Stuff the tomatoes generously with the chickpea mixture. Sprinkle with paprika. Arrange on a platter atop a bed of lettuce or baby greens.

I love bringing delicious, surprising dishes to get-togethers: holidays, parties, networking events, etc. I grew up in a small Midwest town where deviled eggs were the height of “fancy”!

My friend, Suzanne, brought this dish to a little get together and I was smitten…I think you will be, too!

In addition to being beautiful and delicious, every ingredient in this dish is SO GOOD for us. My favorite is the tomato! I LOVE tomatoes and use them every chance I get; I hope you will, too!

The health benefits of tomatoes include eye care, stomach health and reduced blood pressure. They can provide relief from diabetes, skin problems and urinary tract infections. Furthermore, they can improve digestion, stimulate blood circulation, reduce cholesterol levels, improve fluid balance, protect the kidneys, detoxify the body, prevent premature aging and reduce inflammation. Tomatoes consist of a large number of antioxidants that have been proven to fight different forms of cancer. They are a rich source of vitamins and minerals and exert a protective effect against cardiovascular diseases.

The health benefits of tomatoes can be attributed to an impressive amount of vitamin A, C, and vitamin K, as well as significant amounts of vitamin B6, folate and thiamin. They are also a good source of potassium, manganese, magnesium, phosphorous and copper. They have dietary fiber and protein, as well as a number of organic compounds like lycopene that contribute to their health benefits. (source: https://www.organicfacts.net)

I tried making them with both cherry and small roma tomatoes. I liked the texture and size of the romas best. To get them to sit upright, I cut the tips off the pointy ends being careful to not cut through. I saved the insides and used them in a tomato sauce. This is a new favorite of mine! Let me know what you think!

Tuscan White Bean Soup

Simple hearty ingredients make this the perfect soup to warm the soul! Make Tuscan White Bean Soup easily with Better Beans!

Tuscan White Bean Soup


  1. 1 tablespoon oil
  2. 2 carrots
  3. 2 stems of celery
  4. 5 cloves of garlic
  5. 1 sprig fresh rosemary
  6. Chile Flakes to taste
  7. 5 leaves (or more) of curly kale
  8. 1 can BPA-Free diced tomatoes
  9. 2 ½ cups water
  10. 1 cube / spoonful of vegetable boullion
  11. 1 tub of Better Bean’s Tuscan White Beans
    Optional Toppings
  1. Faux Parmesan Cheese
  2. Gluten Free Garlic Bread
  3. Gluten Free Toast


Wash carrot & celery. Dice both into ¼ inch pieces.

In a medium pot, heat 1 tablespoon of oil over medium heat. Sautee carrot and celery stirring frequently for 3 minutes. Season with salt and pepper.

Add garlic and rosemary. While carrot and celery are sautéing mince garlic. De-stem and roughly chop rosemary leaves. Continue to sauté for 2 minutes. Add more oil if necessary.

Wash, de-stem then roll up kale leaves and cut into ¼ inch ribbons. Cook for 3 minutes.

Add tomatoes to pot plus 2 ½ cups water. Bring to a boil.

Add boullion. Stir well and let simmer for 5 minutes or longer for more tender greens.

Once kale is tender, add Tuscan White Beans. Cook an additional 2-4 minutes for flavors to mix.

Serving Size:

4 medium bowls of soup

Every single ingredient in this recipe is good for you and together, it’s delicious! Super easy! This has become one of my “go to” recipes.

3 Ingredient Baked Cheddar Cauliflower Bites

Prep time: 10 mins
Cook time: 12 mins
Total time: 22 mins

3 ingredient Baked Cheddar Cauliflower Bites


  1. 2 cups cauliflower florets (frozen or fresh) (we just used a whole head of cauliflower) You CAN buy “riced” cauliflower but I always go with fresh.
  2. 1 cup cheddar cheese (we used Daiya faux cheese)
  3. 1 egg (we used egg replacer)
  4. ¼ tsp oregano (optional)
  5. ¼ tsp garlic powder (optional)
  6. salt and pepper to taste


Pre-heat oven to 375F. Grease a 24 cup mini muffin tin with oil and set aside (you can also use a 12 cup standard muffin tin). 

Place cauliflower florets in a microwave safe bowl and cover with plastic wrap. microwave for 7-8 minutes or until cauliflower is tender. This step can also be achieved on the stove top by blanching cauliflower in hot water for 5 minutes. Be sure to drain well. (This was too long….we did 3 minutes)

Place steamed cauliflower in a food processor and plus for just a few seconds or until the cauliflower resembles rice. Remove from food processor, place in a clean dishcloth and squeeze to drain as much water as you can out of the cauliflower. (really important step)

Place cauliflower in a large bowl, add faux egg, faux cheddar cheese, herbs, and salt & pepper. Mix with a spoon until fully combined. Scoop a tablespoon of the mixture into each muffin tin using a cook scoop or by hand.  (we experimented with crushed red peppers and faux bacon bits on some: yum!)

Bake for 12-15 minutes or until the edges are golden and the middle is no longer soft. Remove from oven and cool for a few minutes before removing firm pan. Serve with your favorite dipping sauce.

If you have muffin pan liners go ahead and use them because they will ensure the cauliflower bites don’t stick to the pan.

This recipe is a great way to get cauliflower into your family’s diet. Cauliflower is a member of the cancer-fighting cruciferous family of vegetables

Cauliflower is anti-inflammatory and antioxidant-rich and may boost both your heart and brain health

Eating cauliflower will provide your body with impressive amounts of vitamin C, vitamin k, beta-carotene, and much more while supporting healthy digestion and detoxification

Pretty impressive for a snack, yes?

Five Layer Dip

Five Layer Dip


  1. Heidi Ho Creamy Chia Cheeze (I’ve also used the smoky variety)
  2. Corn (I like it with fresh, but you could use canned, too)
  3. Better Bean Cuban Black Beans (I just used their regular black beans because the stored didn’t have this variety. I’ve now made it with multiple flavors and I like all of them!)
  4. Guacamole (fresh or pre-made)
  5. Salsa
  6. Cilantro
  7. Tortilla Chips


Warm your Heidi Ho chia cheeze until it becomes smooth and creamy (medium-low on the stove top).

Start with Better Beans as the base. You can heat them or serve chilled.

Add Guacamole

Layer in corn of your choice

Add in the slightly heated chia cheeze

Top with salsa and cilantro.


This is what Better Beans says: “You eat plant-based all week long then it comes book club, or game day or that fancy party you have been planning for for months and you feel compelled to serve meat or cheese. Well, I’m hear to tell you this appetizer will tingle the taste buds of ever your most carnivorous friend! 😉  Stay true to you”

This is a really easy dish that is a crowd pleaser and also so good for us! A couple of notes from trying:

I couldn’t find the cute little cups they used so I tried making them in the plastic slanted cups we use for wine at big parties…not as cute. The next time I made them, I used a big, clear, glass dish and it worked but I’d really like to find the cups they used…

I prepped the dish ahead of time and added the heated cheeze right before I served the dish…big hit! Every layer of this dish is full of health benefits…such an improvement over a traditional dip like this with cheese, sour cream, etc. Here’s what others say about using Heidi Ho instead of dairy cheese:

“This product filled a “gaping hole” in the vegan/vegetarian/lactose challenged products aisle. Most non-dairy cheeses were made with starch, fat, added flavors and other unpronounceable things. This is an organic, natural cheeze with less fat and calories than real cheese.” Yay!

Walnut Cranberry Hummus

Walnut Cranberry Hummus


  1. 1/4 cup olive oil
  2. 2 cloves garlic, diced
  3. 1 Tbs rosemary, diced
  4. 1 1/2 tubs of Better Beans Tuscan White Beans
  5. A sprinkle of sea salt
  6. 1 Tbs lemon juice
  7. 1/4 cup dried cranberries
  8. 1/3 cup chopped walnuts


On low heat, cook the olive oil with the garlic and rosemary.  

Add the Better Bean Co beans, olive oil mixture, lemon juice, and sea salt to a food processor.

Process for 20 seconds.

Add the cranberries and walnuts.

Lightly process for 10 seconds.

Spoon the dip into a bowl and top with additional olive oil and cranberries.

I love, love, love this dish! I felt it needed more of everything (garlic, rosemary, salt, lemon, cranberries and walnuts) and the second time I made it, I added all of the above and loved it event more! Already, I’ve decided that this is one of my “go-to” dishes for all parties…super simple yet special and beautiful (way better than that store bought stuff…) AND so good for us!

I’ve talked a lot about the health benefits of beans, garlic and walnuts in other episodes so today I want to mention how beneficial rosemary and cranberries! Rosemary can help to alleviate muscle pain, improve memory and hair growth! Wow! Who knew? Cranberries, of course, really aid in urinary tract health but also may help to lower blood pressure and thus, positively impact our circulatory system. Hard to believe that something this delicious can be this good for us!

I REALLY like it with the red lentil flatbread from earlier in the season!