Day 3 – Water’s All You Need


Tomato Kale Pasta Sauce

Today I learned a valuable lesson: Onions will brown without oil! I was shocked to say the least. I only thought they could soften. I’m learning that I wasn’t quite the experienced cook that I considered myself. I’ve always used olive oil for sautéing. Always. Now I know better, and you do, too!

The Tomato Kale Pasta Sauce was awesome! It’s the first hot recipe we made that didn’t taste like it was missing something without salt. I won’t be embarrassed if you try it! Go for it – it’s as healthy as can be with a generous serving of leafy greens!

We decided to go for dessert today, because we ate a pear this morning and it was too mealy to enjoy. Sadly, we had a bunch of these, so I refused to throw them out. I decided to take a note from my fruit compote this morning and see if I could make pear (apple) sauce. It turned out fantastic and provided me with a perfectly sweet day 3 treat. I was no longer sad about the pears, and we lived happily ever after.

And now, a note on mushrooms brought to you by this lady……

I hate mushrooms. I want to like them. I try to like them. I hear they’re really good for me in the anti cancer realm and in general. Usually though, I just request them on the side so I don’t have to pick them out and my husband can enjoy them. As a brand new (temporary) vegan, I keep seeing how they are a good meat replacement. So I tried again. I used chanterelles in my pasta sauce and sautéed them and I loved them! I mean, I loved them in the sense that I didn’t notice them at all. They weren’t mushroom-y, but still tasted like goodness full of all of the things they give us. Try again and see what you think!


Lady and Gentleman


  • Four Ingredient Pancakes (Recipe Follows) with Peach and Red Currant Compote (Recipe Follows)
  • Apple, Pear, Nectarine, and Grape Fruit Mix


  • Tomato Kale Pasta Sauce (Recipe Follows) with Chickpea Pasta (Recipe here )


  • Salad Greens with Apples, Plums, and Sunflower Seeds topped with Apple Berry Dressing (recipe will follow…. some time)
  • Chunky Pear Sauce (think apple sauce – recipe follows)



. .

Four Ingredient Pancakes

  • 1/4 Cup Old Fashioned Oats or Oat Flour
  • 1 Banana
  • 1 Tbsp Ground Flaxseed
  • 3 Tbsp Warm Water

Place oats in a blender or food processor until the pieces are as small as they’re going to get. Mix ground flax and water together and let it sit for about 5 minutes. Add everything to the blender. Prepare on a griddle like pancakes and you’re done! This makes four 3″ pancakes. We split it and compensated with fruit, but it was a small serving. We topped it with fruit compote.

. .

Peach and Red Currant Compote

  • 1 Peach (Soft is good) cut into small pieces
  • 1/4 Cup Red Currants (or berries of some kind)
  • 1/2 Tsp Cinnamon

Line a skillet with a thin layer of water and heat on medium. Add peaches and stir until they start to get a little saucy…. that’s right. You’ve got to watch those peaches… Add Currants and stir until they soften. This should create a syrup like texture with the sugar already in the fruit. You shouldn’t need to add any sweetener. Add cinnamon and stir. Once you’re happy with the sauciness, serve 🙂

. .

Tomato Kale Pasta Sauce – Makes 4 servings


  • 1/2 an Onion
  • 1 Clove of Garlic (add more if you like)
  • 1 Cup Mushrooms (We used fresh…. they didn’t taste very mushroom-y and that’s my preference)
  • 1/2 Pound of Frozen Kale
  • 3 Tomatoes Chopped
  • 4 Tbsp + 1 Cup Veggie Broth (or water)
  • Seasoning Sauce Blend (see recipe below)

In as stock pot, line the bottom with a 1/2 inch layer of water and turn on high. Saute Onion (no oil). Add garlic. The water will cook off, and (much to my surprise without oil) your onions will brown. When they soften and brown, add mushrooms and Veggie Broth stirring frequently. Add 1/2 cup of seasoning sauce and kale and stir until it’s cooked (about 10 minutes from frozen). Add remaining sauce. Stir for a little longer. Turn heat to medium. Add tomatoes. Add more veggie broth if needed to get a consistancy you like and keep it from burning on the bottom. We added a cup. Let it simmer for 20 minutes if possible. Serve over pasta and enjoy!

If you’re not into pasta, you could add a couple of cups of water or broth and make this a soup!

Seasoning Sauce Blend

  • 3 Tomatoes Chopped
  • Garlic – 3 Cloves
  • Basil Leaves – A handful of fresh (can use dry if necessary)
  • 1 Artichoke Heart
  • 1 Tbsp Salt Free Seasoning (we used 1 TBS Mrs. Dash Garlic and Herb)
  • 1 Tbsp Oregano
  • 2 Tsp Parsley
  • 1 Tsp Onion Powder
  • 1 Tbsp Lemon Juice
  • 2 Tbsp Water or Salt Free Veggie Broth
  • 1 Tsp White Pepper
  • 2 Tbsp Avocado (yes, avocado…. it makes it creamier)

Add all items to a good blender or food processor until mostly smooth. Adjust spices to taste. We wing it around here a lot!

. .

Chunky Pear Sauce

  • 4 Pears (better if they’re getting mealy and on their last leg) cut into small pieces
  • 1/4 Orange in chopped with peel on
  • 1/2 Peach
  • 1/8 tsp Cardamom, ground
  • 1/2 tsp Cinnamon
  • 1/8 tsp Nutmeg
  • 2 Cloves

Line a skillet with a thin layer of water and heat on medium. Add pears and stir until they start to look like applesauce. Add orange, peach, cardamom, cinnamon, nutmeg, and clove. Stir and simmer on low for 30 minutes or until you get your desired texture. If the sauce is too chunky, you can use a masher. If you need more liquid, add water. No sugar, no fat, just fruit and aromatic spices. Your house might smell like Christmas. Pull out the cloves and orange peels, let it cool to your desired temperature and serve!

You could do this with apples as well. We used pears because we had a bunch that were too mealy to be delicious, and I hate throwing away food!


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