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Creamy Vegan Mac n Cheese

Creamy and delicious.  Comfort food for those with diary sensitivities.

Shopping List:

Serves 2

  • Pasta shells or pasta of choice
  • 1 to 2 garlic cloves, minced
  • 1 Tablespoon arrowroot starch
  • 1 to 1 ½ cup of plant-based milk (almond, coconut, soy). I use almond
  • 1 Lime
  • ½ Teaspoon grainy or Dijon mustard
  • 1 Tablespoon nutritional yeast
  • 3 Tablespoon vegan shredded parmesan cheese
  • 1 Tablespoon vegan butter
  • ¼ Cup plant-based Block Cheese (I use almond cheese)
  • ½ Cup panko breadcrumbs
  • 2 Tablespoons olive oil, divided
  • Salt & pepper to taste
  • 1 Tablespoon chopped parsley
  • ½ Cup chopped spinach (optional)


  1. Put pasta on to cook. Mince the garlic.
  2. Heat with half the olive oil and vegan butter. Add garlic…sauté.
  3. Add the arrowroot starch and whisk continuously for 1 minute.
  4. Slowly whisk the almond milk for 1 to 2 minutes, stirring frequently. Mixture may be lumpy.
  5. Carefully transfer the sauce to a blender.
  6. Add the juice of half the lime, Dijon mustard, nutritional yeast, and vegan parmesan to the blender and season with salt and pepper.
  7. Blend (be careful contents are hot) until smooth, taste, and adjust seasoning with salt if necessary.
  8. In a small bowl, add olive and panko breadcrumbs, parsley, and a pinch of salt. Set aside.
  9. Return the cheese sauce to the pan and place over medium-low heat. Bring sauce to a simmer and stir in plant-based block cheese and whisk gently so to melt.
  10. Add in cooked pasta and spinach, fold together. Add a touch more milk if too thick.
  11. Transfer mac n’ cheese to a baking dish and top with panko. Broil until golden brown, about 2 to 4 minutes.

Crispy Baked Zucchini Fries with Creamy Yogurt Dressing

Crispy fries without the calories or guilt. 

A family favorite!

Serves: 2

Shopping List

3 large Zucchini, cut into medium thick sticks

Panko bread crumbs

2 eggs

Coconut oil or olive oil Spray

1 tablespoon parsley – chopped

Yogurt Sauce

1 small tub (6 ounces) of Greek no-fat yogurt or non-dairy yogurt

Squeeze of a small lime

Sprinkle of sea salt

Teaspoon of dill (fresh or dry)

Teaspoon of fresh parsley (can also use cilantro)

Dash of sriracha (optional)

Mix all ingredients together and set in fridge until you are ready to use

Cooking Utensils

2 Bowls for your breading station

Long baking sheet lined with aluminum foil

Cooking Method

Pre-heat oven to 400 degrees.

Cut zucchini in semi-thick sticks.

Generously spray your baking sheet.

Make a breading station – egg in one bowl and panko and parsley in another.  Season both with a little salt and pepper.

Dip zucchini sticks in egg then roll in panko.         

Place on baking sheet – giving the sticks a little space between each other.  Then spray the top.

Bake for approximately 15 minutes until nice and golden flipping sticks half way.

Remove from oven and hit with a sprinkle of salt. Dip in yogurt sauce (optional)

Eat immediately.



Fish Tacos

My version of the fish taco is so good.  The fish is baked not deep fried.

Serves: 2

Shopping List

2 Large pieces of cod, flounder, tilapia, or any white fish cut into long pieces. 

1 Cup of panko breadcrumbs

2 Eggs beaten

½ Teaspoon of salt and pepper

Pinch of red pepper flakes (optional)

2 Tablespoons of parsley or cilantro

½ Lime, squeezed

Cooking spray

4 tortillas

1 Bag of broccoli cabbage slaw

1 Avocado, peeled and mashed

Cooking Utensils

Small bowl

Wire Rack over Baking sheet and 2 shallow dishes for dredging

Cooking Method

Preheat oven to 375 degrees.

In a bowl mash avocado with a fork; add a pinch of sea salt and a generous squeeze of lime.  Mix then set aside.  

Place a wire rack over a baking sheet and spray with nonstick cooking spray.

Place egg and panko in 2 separate shallow dishes; add salt and pepper.

Add red pepper flakes and parsley or cilantro to panko.

Dredge fish in egg then panko – placed on sprayed wire rack.

Spray top of fish with nonstick cooking spray and bake for 17 to 20 minutes until golden. 

Wrap tortillas in aluminum foil and place in oven to warm

Remove fish and tortillas from oven promptly

Spread avocado mash on warm tortilla; then top with fish and broccoli cabbage slaw.  Squeeze lime over slaw and a sprinkle of sea salt (optional)

Garlicky Shrimp with Roasted Tomatoes

This is a remix of my friend Sasha’s shrimp and grits.  Instead of grits this is paired with heart healthy tomatoes, olive oil, herbs, and lots of garlic. 

Serves 2

Shopping List

 Medium to large shrimp (about 5 to 6 for each person)

2 cups of cherry tomatoes cut in half

3 Garlic gloves

2 Teaspoons of extra virgin olive oil

Generous sprinkle of chili powder

Squeeze of 1/2 a lime

1 Teaspoon of cilantro and basil, chopped 

½ Teaspoon of dry oregano

Dash of salt and pepper

Splash of white wine

Cooking utensils

Large skillet and baking sheet

Bowl for marinating

Cooking Method

Pre heat oven to 375 degrees.

Start by marinating the shrimp.  In a bowl or baggie place shrimp, garlic, 1 tablespoon of olive oil, chili pepper, lime, and oregano. Gentle toss together, then place in refrigerator for 15 minutes.

While shrimp is marinating, place tomatoes on baking sheet and drizzle with 1 teaspoon of olive oil, pinch of salt and pepper – toss together.

Place in oven to roast for 12 to 15 minutes (just until tender, not mushy).

Take shrimp from fridge and let sit to remove the chill.  Meanwhile, heat up a drizzle of the olive oil (just a drizzle for the shrimp already has oil from marinate)– medium heat. 

Pour the shrimp and marinate into heated pan and cook shrimp just until pink (don’t overcook, it will make the shrimp tough).  Reduce heat to low.

Remove tomatoes from oven and add to the garlic shrimp along with a splash of wine.  Wait 30 seconds then plate and top with basil and cilantro. 

Grilled Asparagus with Shaved Parmesan

Not a vegetable lover?  Try this side dish – it will change your mind.

Serves 2                                                                                             

Shopping List

1 Bundle of asparagus

Olive oil or coconut oil spray

Dash of sea salt

Dash of pepper

Small block of parmesan cheese or Parmigiano Reggiano (in the fine cheese case by the deli department)

Cooking Utensils

Indoor grill pan

Serving platter

Cooking Utensils

Pre-heat grill pan to medium high.

Spray pan (about 2 sprays should be good).

Prepare the asparagus by cutting the wooden ends evenly and spreading them on the grill pan.

Lightly spray the top of the asparagus.

Let asparagus grill on side one until you see grill marks (approximately ¾ minutes).

Turn asparagus over (or roll them) to the other side for ¾ minutes. 

Remove promptly onto platter so that the asparagus doesn’t get mushy (it should still have crunch).

Shave or grate chunks of parmesan cheese along the top of asparagus and sprinkle a bit of red pepper flakes (optional).

Serve immediately.

*No grill pan?  Feel free to throw asparagus in a 400-degree oven on a baking sheet.

About me

My name is Tawana Cherie, I love cooking and blogging. I’m a Personal Healthy Chef, Certified Wellness and Nutritional Consultant, and MJ’s mom.  My intention is to help insanely busy people find their healthy through, education, motivation, easy recipes and tips.


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