Please navigate my favorite plant based and vegan recipes! All recipes have been tested and approved. Select recipe books used to recreate dishes will be provided under Recipe Book Recommendations for you to review and purchase with just one click! Put your own spin on the dish and get in touch with your creative side!

 Bon appetite!

- Coach Mishell


"Firecracker Hot" Stuffed Red Bell Peppers   (Red bell peppers stuffed with whole wheat orzo pasta, blackened tofu and mushrooms)

"Firecracker Hot" Stuffed Red Bell Peppers

(Red bell peppers stuffed with whole wheat orzo pasta, blackened tofu and mushrooms)

This dish pairs the heat of a summer day with the coolness of a summer night, but can be enjoyed any season of the year. Get ready to engage your tastebuds!

Ingredients

Grains:

-Whole wheat orzo pasta (can substitute brown rice pasta if gluten sensitive).

Animal Protein Substitute:

- Extra firm tofu (optional)

Healthy Fats and *Oils:

*Keep in mind that for every tablespoon of oil added to your food you are consuming an additional 120 calories. Consider using vegetable stock,  broth, or water as an alternate.

-Omega 3 nut mix (or nuts of your preference)

-*Cooking oil 

Vegetables and Fungi:

-Mushrooms (sliced)

-Green scallions

-Spring salad and spinach mix

-Garlic (minced) (can freshly chop or purchase already cut)

Fruit:

- Red or purple grapes (Jelly Berries brand is my favorite)

Seasonings/Herbs:

- 1 vegetable bouillon cube

-Garlic powder

-Hot paprika to amount of heat you desire

(I used Hot Hungarian Paprika by McCormick)

-Red pepper flakes (1-1 ½ TBSP)

-Oregano leaves

-Salt and black pepper (optional)

-Coconut Aminos 

Tools needed:

-Measuring cups and spoons

-Aluminum foil

-Baking sheet

-Medium pot

-Plastic cooking spoon

-Large bowl

-Colander or strainer

Directions

1.     Drain tofu and place on paper towels, place paper towels on top of tofu and then place a cast iron skillet or cutting board on top of it (drains the water from inside). Let sit for 20-30 min.

2.     Preheat over to 400 degrees

3.     Fill medium pot with water and let it come to a boil.  Add orzo wheat pasta to boiling water and let cook until al dente (9-10 min). Strain, but preserve ¼   cup of cooking water from the pasta. Leave pasta in strainer.

4.     While pasta is cooking, prepare fruit and vegetables starting with the red bell peppers. Split red bell pepper in ½ , discarding stem and seeds.

5.     Place peppers on lightly *oiled, foil covered baking sheet. Drizzle small amount of olive *oil to each bell pepper, sprinkle optional salt and pepper to bell pepper and spread evenly to cover. Place in oven for about 12-15 min.

6.     Rinse sliced mushrooms, set aside. Cut up and set aside minced garlic and green scallions.

7.     Preheat 1 TBSP of *cooking oil to pan used for pasta, add mushroom to pan, garlic powder, oregano leaves and hot Hungarian paprika. Cook to desired texture (about 5+ minutes). Add minced garlic and ¼ cup of cooking water (from step 3). Add vegetable bouillon, crumbled. Mix ingredients and then add the red pepper flakes.

8.     Once fluid from above mixture has cooked down/dissolved, add the orzo whole-wheat pasta, add half of the cut green scallions, stir to combine.

9.     Cut the tofu from step 1 into bite size squares and place in 2-3 TBSP of liquid amino (in a large bowl), gently toss to coat. Let sit about 5 minutes.

10.  Add hot paprika and garlic powder to tofu. Toss gently to coat.

11. Heat a medium sized skillet with 1 TBSP of *cooking oil, add tofu to hot pan. Let cook, undisturbed and only turn occasionally with a spatula so it does not tear apart. Cook until gets crispy, golden brown.

Plate the dish

Stuff the bell peppers with your whole-wheat orzo pasta mix, top with the blackened tofu and the other half of the green scallions. Option:  add more crushed red peppers as garnish to add even more “dynamite” color and spice to your dish!

Salad:

1. Cut in half grapes and add to spring and spinach salad mix, add select nuts (I used omega 3 mix), and lightly drizzle with raspberry vinaigrette. This salad can double as a dessert!


Spicy Garden Vegetable Lentil Stew   (Lentil beans, diced tomatoes, rainbow carrots, celery, onion, potatoes, kale and collard greens)

Spicy Garden Vegetable Lentil Stew

(Lentil beans, diced tomatoes, rainbow carrots, celery, onion, potatoes, kale and collard greens)

Do you like hot, low budget, quick, filling and healthy? You must try this ethnic dish full of Ethiopian flavor that was inspired by a recipe from Toni Okamoto’s Super Easy Vegan Slow Cooker Cookbook, but with a few “tweaks” of my own! Try out this recipe and perhaps you can make it your own, too!

Ingredients

Vegetable/Essential amino acid:

-       1 cup of dry *lentils, rinsed

*Lentil beans are awesome because they provide one of the 9 essential amino acids, lysine that our body cannot produce on its own and would need to be consumed usually from animal protein.

Liquid:

-       4 cups of water (less water if want more hearty consistency and less soupy)

Vegetables:

-       2 cups of diced potatoes (optional)

-       1 medium onion, red or Vidalia,  sliced or diced.

-       ½ cup of chopped *rainbow carrots

-       ½ cup of chopped celery

-       2 teaspoons of minced garlic (optional). I love garlic so I did a tablespoon with one of the other times I made this dish. Besides, its just 1 extra teaspoon!).

-       12-16 oz of diced tomatoes in its juices (I love tomatoes, the alternative is a tablespoon of tomato paste).

-       1-2 cups of kale and collard green mix (optional).

* Rainbow carrots are rich in phytonutrients that are known to reduce production of free radicals that contribute to the development of cancer and pro-inflammatory disorders. Go ahead, taste this rainbow!

Spice/Herbs:

-       To salt for taste, you can use 2 vegetable bouillon cubes (if you want reduced sodium. Original recipe calls for 4 cubes), adobo, mitmita or Tony Chanchere’s Creole seasoning.

-       2-3 tablespoons of hot sauce (I used Louisiana Hot Sauce)

-       1-½ tablespoons of Berbere (or Berbera)Ethiopian spice (you can purchase this on Amazon via my website if not available in your supermarket. Trust me, it’s cheaper and cuts down on time to just buy it already prepared).

-       ½ tablespoon of ground ginger

-       1 teaspoon of smoked paprika

-       1 teaspoon of ground cumin

Tools:

-       Measuring cups and bowls

-       Potato peeler

-       Slow cooker or instapot

-       Food processor (cuts your slicing time in half and no onion tears!)

Directions:

1. Combine ingredients in a slow cooker, mix well and cook over 6-8 hours or an instant pot for 20 minutes on manual mode.  Get yourself ready for some tasty and unique spices. The aroma this dish will infuse through your home is simply fabulous!

 


“Tuno” Salad   (Garbanzo Beans, celery, cashews, red onions, lemon juice, and Dijon mustard)      This time I changed it up a bit! This is a classic salad with a healthier and unorthodox twist, no tuna! However, I guarantee you will love it and the best part is that there is no sugar, oil or salt added. Preparing this meal is as easy as 1, 2, 3…literally!       Ingredients      Vegetables    2 cans of cooked garbanzo beans (chickpeas), drained and rinsed  3 ribs of celery chopped (I prefer)  ¼ cup finely chopped red onion      Healthy Fats and Protein    2 ounces of raw, unsalted *cashews    Dressing    ½ a cup of water  3 TBSP of lemon juice  2 TBSP Dijon mustard  2 TSP of apple cider vinegar  ½ TBSP minced garlic.   Directions   1. Place water, cashews, lemon juice, garlic, mustard and vinegar into a blender. DO NOT BLEND, but let sit for about 15-20 minutes so that the cashews can soften.  2. Toss the garbanzo beans in the blender and pulse until the beans are broken, but flaky. If you over blend you’re making hummus instead of “tuna”! Transfer beans to a large bowl and add prepared celery and onions.  3. Blend the dressing ingredients until smooth and add a little water if needed. Then stir into the salad. Done!   *Cashews have been shown to reduce anxiety and mild depression

“Tuno” Salad

(Garbanzo Beans, celery, cashews, red onions, lemon juice, and Dijon mustard)

This time I changed it up a bit! This is a classic salad with a healthier and unorthodox twist, no tuna! However, I guarantee you will love it and the best part is that there is no sugar, oil or salt added. Preparing this meal is as easy as 1, 2, 3…literally!

Ingredients

Vegetables

2 cans of cooked garbanzo beans (chickpeas), drained and rinsed

3 ribs of celery chopped (I prefer)

¼ cup finely chopped red onion

Healthy Fats and Protein

2 ounces of raw, unsalted *cashews

Dressing

½ a cup of water

3 TBSP of lemon juice

2 TBSP Dijon mustard

2 TSP of apple cider vinegar

½ TBSP minced garlic.

Directions

1. Place water, cashews, lemon juice, garlic, mustard and vinegar into a blender. DO NOT BLEND, but let sit for about 15-20 minutes so that the cashews can soften.

2. Toss the garbanzo beans in the blender and pulse until the beans are broken, but flaky. If you over blend you’re making hummus instead of “tuna”! Transfer beans to a large bowl and add prepared celery and onions.

3. Blend the dressing ingredients until smooth and add a little water if needed. Then stir into the salad. Done!

*Cashews have been shown to reduce anxiety and mild depression

Trinity Evexia Signature Dish

(Candied (vegan) yams, black and green lentils, stir fry tofu, pan seared broccolini, kale chips and roasted french style green beans)

(Candied (vegan) yams, black and green lentils, stir fry tofu, pan seared broccolini, kale chips and roasted french style green beans)