(yields 8-10 Quarts)


2 cans diced tomato

1 red onion diced

4 T processed garlic

3 T salt

3 T thyme

1 T rosemary

4 T basil

1 T oregano

1 t white pepper (heaping)

8 C water or stock

2 bay leaves

2 quarts diced zucchini

Use immersion blender after cooking until almost smooth. 


3 T nutritional yeast (if flakes, must be powdered in blender)

4 C almond flour

1/2 t white pepper

1 T garlic

1 T salt

hand whisk all above in a bowl and store in spice container


Meeting Demo Recipes May 6, 2015

Presented by Amber Poupore

Pecan Sandies

1 Cup hazelnut
3/4 Cup pecan
1/4 Cup palm sugar
2 Tbs flax or chia powder
1 tsp vanilla
1/3 Cup honey

Process hazelnut until all large pieces are ground and place in bowl. Process pecans into powder and add to hazelnut. Add palm sugar, ground flax and mix thoroughly. Pour honey and vanilla onto mixture and combine (using hands with gloves works great!!). Scoop dough by spoonful, roll in hands and form into patty. Place onto a tray and press with one pecan. 

Vegan Ranch Dressing 

3 Cup vegen mayonaise
3/4 Cup water
3 tsp pure lemon juice
1 tsp garlic powder
1 tsp onion powder
1 tsp black pepper
2 tsp parsley (dried)
2 tsp chives (dried)
*thoroughly blend all ingredients 

Southwest Quinoa Salad 

2 Cup quinoa
3 3/4 Cup water
2 Tbs lime juice
1/2 bunch cilantro, chopped
1 red onion, fine dice
1 bell pepper, fine dice
1 cup pumpkin seeds
1 Tbs granulated garlic
2-3 Tbs chili powder
1 tsp chipotle powder

optional additions:  
black beans, corn, sweet potato
Cook quinoa, allow to cool and toss with all ingredients.


Stuffed Peppers

Presented by:  Amber Poupore, Cacao Tree Cafe and The Clean Plate


Vegetarian Stuffed Peppers              GF/Vegan/Soy Free

6 Whole bell peppers, any color

1 large yellow onion finely diced

2 large zucchini finely diced

1 cup short grain brown rice

2 cup French Petit Lentils

4 Tablespoon garlic cloves, minced

2 T olive oil

1 package small chopped tempeh or 2 cups of beans(optional)

2 cans large chopped tomato(28 ounces) and 1 small (12 ounce)

1 small can tomato paste

1 cup packed fresh basil, chiffonade 

3 T Italian Seasoning 

1 T dried basil

2-3 T balsamic vinegar

2 bay leaf

mineral sea salt


Cook rice in a rice cooker, its simple.  Thoroughly rinse rice..  Allow to completely drain.  Add almost 2 cups water and 1/4 tsp salt.  Cook.

Tomato Basil Sauce

Empty cans of tomato and paste into medium to large sauce pot.  Add 1 Tbs salt and cook about 20 minutes.  Add 2 Tbs fresh garlic, Italian seasoning and dried basil cook an additional 15 minutes.  Add balsamic cook 10 minutes.  Turn off heat and add fresh basil and black pepper if you like.


Thoroughly rinse lentils.  Cover with water in pot and add 2 tsp salt with bay leaves.  Cook about 40 minutes.  Drain from excess stock, add water while cooking if needed.  


Process garlic

Chop onion and sauté with 2 Tbs fresh garlic and olive oil for 5 minutes on high, do not cook fully 

Chop zucchini

Slice tops off peppers and carefully remove the seeds and veins.

Mix in bowl: onion/garlic, fresh zucchini, beans/tempeh, lentils, rice, tomato sauce

Stuff the peppers ensuring filling gets to the bottoms.  Add surplus filling to the surrounding area and fill bottom of the pan.  Cover with foil.  Bake in oven 1 1/2 to 2 hours at 400 degrees until peppers are cooked to what you prefer.

Additional Suggestions:

Add frozen sweet peas to the filling mixture.

Substitute quinoa for rice.

Substitute processed walnuts for lentils.

Use black beans and a southwestern sauce (cumin, coriander, chili powder, chipotle)

At the end, remove foil, top with cheese and bake to brown cheese.

Add parmesan cheese at the end.

Mix fresh spinach or chopped kale into the filling.

Use any of your favorite vegetables broccoli, carrots, cauliflower, summer squash, etc..

Sautéed Green Beans

Purchase fresh or frozen.

In a standard flat sauté pan, add olive oil (heat), then add 2Tbs fresh garlic and green beans, lightly cook on medium to high heat, about 5 minutes.  Turn heat to medium-low, add 1/2 cup water mixed with 2-4 Tbs tamari or coconut aminos and cook 10-15 minutes covered.  

Optional:  Add 2 Tbs chopped kale and sauté 1 more minute until cooked.

Dehydration Basics 02-05-2015

Amber Poupore

Cacao Tree Cafe & The Clean Plate


Dehydration Temperature: Set between 108 and 120 degrees

Corn Tortilla “Chips” makes 3 trays

2.5 bags frozen organic corn

1 Tbs sea salt

1/2 Tbs cumin

1 tsp coriander

less than 1/2 cup pure lime juice

1 cup water

1/4 cup olive oil

blend all ingredients in high speed blender

Add 1 bunch cilantro leaves and stems, chopped

mix together and spread on teflex sheets, score into the shapes you prefer if desired (always use a netted sheet under teflex for added stability)

Dehydrate 6-8 hours and flip onto netted sheet. Dehydrate an additional 4 to 6 hours depending on the texture you would like. Make sure the chip is completely dry and hard resembling a tortilla chip.


Eliminate the cilantro if you do not enjoy the flavor.

Add flax or chia meal for more nutritious snack.

Replace the oil with chopped peeled zucchini or summer squash.

Use chili powder, chipotle, smoked paprika for increased flavor.

Add 3 Tbs psyllium and 1 Cup zucchini/squash and stop dehydration early enough to use as a wrap.

Seed Bread/Crackers makes 3 trays

2 cups flax meal

3 cups ground sunflower seeds

1 medium yellow onion, chopped

1/2 cup olive oil

2+ cups water

1 Tbs salt

1 Tbs psyllium husk powder

makes 3 trays

Dehydrate 8-10 hours and flip onto netted sheet. Dehydrate an additional 8 to 12 hours depending on the texture you would like. The longer it sits the harder it will be like a cracker. Once frozen it will increase the moisture and may need to be re-dehydrated for 1-2 hours.


Substitute peeled zucchini or summer squash for onion or add for additional soft texture

Add sundered tomato for a different flavor.

Substitute pumpkin seeds for sunflower seeds.

Substitute for chia seeds for a more nutritious snack.

Add extra psyllium husk for increased fiber and flexibility in your bread.

Fruit Leather: makes 2 trays

Your choice of frozen fruit, approximately 4-5 cups

1/3 cup lemon juice

1-2 cups juice or water (less sweet and lower glycemic)

2 Tbs psyllium husk powder


Add dates for added sweetness.

Remove psyllium husk, I prefer to add fiber to EVERYTHING!!! Especially for children.

Blend multiple fruits.

Substitute lime juice for lemon. Or orange juice. The acidic qualities prevent the fruit from browning.

Add herbs and spices if preferred.

Blend banana and apple juice with cinnamon for “cinnamon roll” wraps. Delicious!!

Dehydrate 4-6 hours and flip onto netted sheet. Dehydrate an additional 2 to 4 hours depending on the texture you would like. The longer it sits the drier it will become.

Extra Recipe:

Baked Flax Crackers: (not dehydrated!!)


2 cups ground flaxseed meal

1 cup water

(start with 3/4 c. and add more as needed to make a workable dough)

1/2 tsp salt

1/2 tsp garlic powder

1/2 tsp onion powder


Preheat oven to 400 degrees. In a large bowl, combine all the ingredients and mix until an even dough forms. Spread evenly onto a parchment or silicone lined baking sheet - about 1/8-1/4 inch thick. Gently cut dough into squares on the baking sheet. Bake for 20-30 minutes until crisp and edges are browned but not burnt.



Winter Roasted Vegetable Stews

The Clean Plate & Cacao Tree Cafe

Amber Poupore


Moroccan Stew


1 teaspoon olive or coconut oil

1 white onion, chopped

6 cloves of garlic, crushed

2 teaspoons cumin

1/2 teaspoon cinnamon

sea salt and freshly ground black pepper, to taste

1 can (15 oz) beans, rinsed and drained or 1 cup dry beans, cooked

1 can (28 oz) diced tomatoes

3 cups organic vegetable broth or add 4 bay leaves with water

1 pound butternut squash or sweet potato, diced large (about 4 cups)

1 cup green or French lentils, rinsed well

1/8 teaspoon saffron (optional)

juice of 1/2 a lemon

few dashes of red chili pepper flakes, if desired

1/3 cup chopped cilantro

a few basil leaves, chopped


Heat the oil in a medium pot over medium heat. Add the onion and garlic;  cook 5-7 minutes or until the onions become softened.

Next stir in cumin, cinnamon, and salt and pepper; cook for a few more minutes until spices are fragrant. Add beans, tomatoes, broth, butternut squash, lentils, and saffron. Bring to a boil, then cover, reduce heat and simmer for 20-25 minutes or until butternut squash is tender and lentils are fully cooked.

Remove bay leaves.  Stir in lemon, red pepper flakes, cilantro, and basil. Taste and adjust seasonings as necessary.  Garnish with extra cilantro and cashew sour cream, if desired. Serve with fresh spinach and rice or quinoa.

Makes 6 servings

Curried Coconut & Cauliflower Stew

3 tbsp vegetable oil

2 onions, sliced

2 cups sliced carrots, or medium chop

4 cloves of garlic, processed

2 inch piece of ginger, processed

1 Tbs sea salt

1 tsp brown mustard seeds

1 tsp yellow mustard powder

1 tsp ground coriander

1 tsp ground cumin

1 tsp ground turmeric

1/2 tsp cayenne pepper (optional)

1/3 cup cilantro, chopped

1 cup unsulphured coconut shreds

2 pounds potatoes, thickly chopped

1 large cauliflower, cut into large florets

1 can (15 oz) garbanzo beans, rinsed and drained or 1 cup dry beans, cooked

1 cup coconut milk(unsweetened) 

2 cups cooked butternut squash 


Heat the vegetable oil in a pan over a medium heat and sauté the onion, garlic and ginger and 2 tsp salt, stirring, for 4-5 minutes, add mustard seeds and cook 3-4 additional minutes, until softening.

Add spices, coconut shreds and carrots and cook 5 minutes.

Blend coconut milk and cooked squash until its pureed.  

Add the potatoes and about 2 1/2 cups water (or half coconut milk), enough to just cover the mixture. Bring to a boil over a medium-high heat, cover with a lid and continue to simmer for 20–25 minutes. Add the cauliflower and butternut puree, cook for another 10-15 minutes, or until the potatoes and cauliflower are tender.  

Serve with fresh spinach and rice or quinoa.

Makes 6 servings