Choose your Gains

Noodles (buckwheat, whole wheat, rice)



Cous Cous




Choose your Greens




Chopped kale

Mixed Greens

Choose your Beans

Stir-fried tempeh (add a bit of light soy sauce)


Chick peas

Bean sprouts

Seared tofu

White beans

Black beans

Sauces and Toppings

above sacues







Silvered Almonds

Roasted seeds


Sauces are the magic ingredient that can jazz up any dish. I use these on burritos, veggie grain bowls, salads, grain salads, noodle bowls and so on.

Almond Lemon Sauce

1/2 cup almonds soaked (or if you don't have time to soak, use hot water)

1/2 cup water

juice of 1/2 to 1 lemon (i like it more lemony)

1 TBL Braggs liquid aminos, or lite soy sauce

1/2 to 1 clove garlic

1 TBL nutritional yeast

small bunch of cilantro

red pepper flakes or sriracha to spice it up

Onion powder or other spices

Blend in a blender or food processor until smooth, may need to add water to get to descired consistency.


Cashew Cream Sauce


2 cups raw cashews, soaked

1/4 cup lemon or lime

1 clove garlic

salt and black pepper to taste

1/2 cup to 1 cup of water

1/4 cup nutritional yeast (optional)

chipolte or chile seasoning (1-2 TBL)

water or non-dairy milk

small bunch parsely or cilantro (optional)

Tahini Sauce


1-2 cloves of garlic

3 TBL lemon juice

1/4-1/3 cup nutritional yeast flakes

1/3 cup water

1-2 TBL Braggs Liquid Aminos, or lite soy sauce

1/4-1/3 cup tahini paste

2 TBL oil (optional)

1 TBL parsley (optional)

add more water for descired consistency

Tai Peanut Sauce

Mix together:

2 green onions (or 2 TBL regular onion), finely chopped

2 garlic cloves, finely chopped

Generous pinch of chili powder or a few drops of chili sauce

2 TBL vinegar (I like rice vinegar)

2-3 TBL peanut butter (crunchy or smooth)

1-2 TBL lite soy sauce or Braggs Liquid Aminos (less if panut butter is already salted)

water for desired consistency

Coconut Milk Peanut Sauce


1 3/4 cup lite coconut milk

1/3 cup peanut butter

2 TBL Braggs Liquid Aminos or lite soy sauce

1/2 tsp red curry paste

1/4 tsp red pepper flakes

Makes about 2 cups

Ginger Peanut Sauce


1/2 cup natural peanut butter

1/4 cup rice vinegar

1 TBL minced or grated ginger

2 tsp lite soy sauce (or Braggs)

1 clove garlic

juice of 1 lime

1/4 cup chopped cilantro (optional)

red pepper flakes or sriracha


Pick a theme, Asian, Mexican, Mediterranean etc... then mix and match.

Finally, here are some bowl ideas with some additional sauce ideas.  The rainbow shirataki bowl is one of my favorites and the lime peanut sauce is about as good as it can get.