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GALS, ARE YOU TIRED of starvation type diets that taste like crap and don't work?

Is your goal to eat healthier- but the Paleo diet is not for you because you love cheese and pizza? 

Is being a Vegan (no meats, fish, dairy) too damn hard? And, only about 5% of the population can 

maintain this lifestyle! 

Then get Sassy and...

  • Become a Vegevore so you can eat it all! This lifestyle emphasizes veggies, fruits, nuts and

  whole grains while decreasing the amounts of animal products. It includes all the good stuff, but

also allows some guilty pleasures. Definitely easier to maintain!

  • "Sassify" your meals to add even more good stuff! Be creative and go one step further by

adding simple, clever ingredients to make your meals "Super Kick-Ass Healthy" and still taste great.

The following recipes are family favorites. They were chosen because they taste great, are easy to

prepare and most important, they focus on fiber, grains, fruits, veggies and nuts. They also include

small amounts of animal products if you choose. So, gather friends & family, cook some great

tasting Vegevore meals that have been "Sassified" and enjoy!

   *Please note that I am not a nutritionist or health care expert. I am simply a "food-loving"              Sassy Gal!


        Chocolate-Cherry Crispy Rice Treats

The original Rice Krispies recipe is over 75 years old, and still continues to be an all time  favorite because they are as much fun to make as they are to eat! My version uses coconut oil and brown rice crispy cereal for better health benefits. To be "Sassy", I also added cherries  and chocolate to make them extra special.


  • 1 tablespoon butter                            1 tablespoon coconut oil
  • 5 ounces mini marshmallows              3 cups brown rice crispy cereal
  • 1/4 - 1/2 cup chopped maraschino cherries
  • 1 tablespoon maraschino cherry juice
  • 1/4 cup melted chocolate                                                                                                           

 Directions:                                                                                                                                                                                                                                           1. In a large saucepan, melt the butter and coconut oil over med-low heat. Add marshmallows and stir until melted. Remove from heat and              add cherries and juice.                                                                                                                                                                                                                 2. Add brown rice crispy cereal. Transfer to a greased 9x9 pan, pressing down as you go. Drizzle chocolate on top and cool.


      Shrimp, Snow Pea & Wild Mushroom Soup                           starring  "Sassy Dog!"

    This soup is simple to make and will wow your family because it has a        mild "exotic" taste. Using Miso broth claims to have great health benefits.  Serve this soup in fun dragon designed bowls and make an ordinary night        special. 


  •   3 ounces Bean Thread noodles (cellophane noodles)  
  •   8 cups Miso broth  
  •   2 spring onions, both white and green chopped
  •   1/2 pound snow peas (or ginger snap peas)
  •   1/2-3/4  pound large shrimp, peeled & deveined
  •   1-2 cups enoki mushrooms (or straw mushrooms)

Directions:  Prepare Bean Thread noodles per instructions. In a large soup pot, add miso broth, sliced green onions (save some as a garnish), and     bring to a boil. Add remaining ingredients and cook until the shrimp are heated through about 2-3 minutes.   Sassify: Add fresh ginger.

                 Steak Kabobs & Giant Onion Rings                                   starring "Sassy Dog!"                                                         There is something about serving grilled steak kabobs that brings us all back to        summertime. Whether it is the smell of food cooking on the charcoal grill, or the taste of a cool drink- images of the beach and ocean are on our minds...


  • 1/2- 1 pound lean steak such as top sirloin
  • giant oven-baked onion rings
  • mini red, yellow & orange peppers
  • cherry tomatoes

              Option: add a fajita spice mixture to your steak before grilling

Directions: Grill steak, peppers & tomatoes. Assemble on large wooden skewers, including onion rings. (If grilling is not an option, pan fry the steak, and roast the vegetables in the oven.)       Sassify: Add grilled pineapple chunks

Veggie Noodles with Chicken & Pesto Sauce                                    

  This recipe is easy, colorful and fun- and a great way to use artichokes, and sun dried     tomatoes. A terrific summer meal that takes so little time to prepare that you can enjoy             the rest of the day! Summer cocktails anyone?


  • 10 ounces veggie noodles (found at most grocery stores)
  • 2 large jars artichoke hearts
  • 2 packages smoked sun-dried tomatoes (add to taste)
  • 1/2 - 1 cup pesto sauce (use your favorite low-fat pesto)
  • 1 roasted chicken breast, cut into pieces

      Cook veggie noodles per package instructions. Mix all ingredients in large bowl.

   Sassify: Add carrots, celery, onions or chick peas.


  Chicken Chili with Chocolate
     A mild, spicy chili with a hint of chocolate, is a real crowd pleaser, (after your famous chili of course!) You don't actually taste the chocolate, but your guests will be thrilled to know that this delicious ingredient is included. Also, adding a hint of chocolate along with spices adds so much     flavor that you will not notice that you have only used a minimal amount of chicken in this dish.
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 tablespoon smoky ancho chile sauce  (Mexican hot sauce/Salsita sauce)
  • 1 tablespoon dried coriander
  • 1 teaspoon paprika
  • 1 teaspoon chili powder
  • 1/4 teaspoon cinnamon
  • 2 tablespoons tomato paste
  • 2 cooked chicken breasts, skinless and cut into pieces
  • 1 cup chicken stock
  • 15 ounces crushed tomatoes
  • 1 can kidney beans, rinsed and drained
  • 1 ounce bittersweet chocolate
  • 1 cup cashews, optional

  1.  In a large heavy saucepan or Dutch oven cook onion in oil until softened. Add garlic and cook 1-2 minutes longer. 
  2.  Add ancho chile sauce, coriander, paprika, chili powder and cinnamon. Add chicken and stir to coat with mixture. 
  3.  Stir in tomato paste, chicken stock, crushed tomatoes, and beans and simmer, covered, stirring occasionally to avoid sticking. Cook approx. 15 minutes  until sauce is thickened. Add chocolate and cashews. Serve with multi-grain bread. Serves 4.   

Sassify: Add cashews and serve with multi-grain bread. Add extra spices to individual dishes.



Crab Cakes with Chipotle Sauce

Crab cakes by themselves are not technically a Vegevore recipe, but serving these smaller

crab cakes over a nice bed of salad greens will highlight those veggies.

          Summertime fun,here we come!


  • 1 pound crab meat 1 diced onion
  • 1/2 - 1 cup bread crumbs
  • 1 diced red pepper
  • 1/4 cup mayo
  • 1 tablespoon Old Bay Seasoning*

Chipotle Sauce

  • 1 tablespoon Goya brand chiles chipotles in adobo sauce (juice only)
  • zest of 1 lime and 1 tablespoon lime juice
  • 1/4 cup low-fat sour cream
  • 1/4 cup low-fat mayo
  1. Saute onion and red pepper. Add to crab meat, bread crumbs and mayo. Add Old   Bay Seasoning to taste.  Form small sized crab cakes and saute at medium heat     until lightly browned.

Serve 2-3 small crab cakes per person. 

 Sassify:  Serve over a bed of greens drizzled with a light lemon vinaigrette dressing.

Pumpkin Muffins    

         (Pictured with "Sassy Dog, Ginger!)

Who doesn't love the smell of pumpkin muffins baking in the oven? Try       these to fulfill all your senses!


  • 3/4 cup whole wheat flour
  • 1/2 cup all-purpose flour
  • 1/2 cup sugar
  • 1/4 cup vegetable oil
  • 1/2 cup applesauce
  • 1 cup pumpkin (canned)
  • 1 egg
  • 1/2 cup raisins and 1/2 cup pecans (chopped)
  • 1 teaspoon baking powder
  • 1/2 teaspoon each of the following: cinnamon, nutmeg, pumpkin    pie spice, ground cloves, salt, baking soda

 Preheat oven to 350 degrees.

  1.  Lightly grease muffin pan.
  2.  Combine dry ingredients in large bowl. Combine wet           ingredients in separate bowl. Mix all together, adding raisins and pecans. Bake for 18-20 minutes. Makes 12  muffins. These muffins freeze beautifully.

Sassify:  Use almond flour instead of all purpose flour.

                     Add cranberries


  Whole Wheat Pizza

Whole Wheat pizza dough is readily available from the supermarket, is easy to

prepare and tastes great. This is a fun choice for lunch and snacks.


  • whole wheat pizza dough (store bought)
  • olive oil
  • pizza sauce, about 1 cup
  • mozzarella cheese, shredded
  • your choice of pizza toppings: onions, peppers, mushrooms, sausage, pepperoni, olives, tomatoes, feta cheese, banana peppers, pineapple, ham, etc. Be creative!          Note: adding raw onions, peppers and mushrooms to the dough may result in soggy vegetables. Try sauteing them first. This will caramelize them which will also enhance their flavors. Also, note that thinly sliced pepperoni is only 10 calories per slice.
  1. Follow the instructions on whole wheat pizza dough.
  2. Drizzle olive oil on large baking sheet pan. Spread dough to fit.
  3. Drizzle olive oil on dough. Add pizza sauce, then cheese, then toppings.
  4. Bake per package instructions and enjoy!

Sassify: Use homemade tomato sauce. Also add roasted garlic.


Honey-Pecan Chicken Fingers

Adults and kids love this version of chicken fingers with the additional twist of adding

sweet potato fries. Great taste while using less oil.

  • 1 egg
  • 1/4 cup honey
  • 1 cup pecans (1/2 cup finely chopped, 1/2 cup ground)
  • 1/2 cup bread crumbs
  • 2-3 skinless chicken breasts cut into strips
  1. Preheat oven to 375 degrees.
  2. Beat egg and honey together. In separate dish, mix pecans and bread crumbs.
  3. Dip chicken pieces in egg and honey mixture, then generously coat with pecan  mixture.
  4. Place on lightly greased baking pan and bake 30 minutes or until chicken is done.

Sassify: Serve with a fresh watermelon salad.

 Sweet & Spicy Sweet Potato Fries :

  • 2 meduim sweet potatoes, peeled and cut into 1/4 to 1/2 inch strips
  • 1 tablespoon canola oil
  • 2 teaspoons brown sugar
  • 2 teaspoons honey
  • 1/2  teaspoon coriander
  • 1/2 to 1 teaspoon chili powder         
  1. Preheat oven to 425 degrees.
  2. Combine the sweet potatoes with the above ingredients. Roast the sweet potatoes on a baking sheet for about 18-22 minutes until crisp, turning once.                  * Serving suggestions: Serve with mixed greens and you're good to go!

Oven-Roasted Fruit

This is a vwonderful way to serve fruit that is not at its peak flavor (such as un-ripened

peaches or plums). Roasting several fypes of fruit together creates that great original mixed-

fruit flavor. Warm, sweet fruit. Enjoy!


  • 4 peaches, pitted and cut into quarters
  • 4 plums, pitted and quartered
  • 2 tablespoons sugar
  • 1 cup fresh or frozen raspberries
  • 2 tablespoons orange juice
  1. Preheat the oven to 350 degrees.
  2. Place the peaches and plums tightly in a single layer baking dish. Sprinkle with   sugar and bake for 20 to 25 minutes until tender.
  3. Cook the raspberries in a small pan. Strain out seeds. Add rasperry juice and       orange juice to plums and peaches. Serve warm. Makes 6 to 8 servings.

Sassify: This dish is filled with so many nutrients that there really is no need to add anything else.                         Feel free to add nuts, or whatever you wish to Super Sassify this dish.


apples, pears, sweet pot photo

Sweet Potatoes with Apples and Pears

This is a family favorite that is served at most holidays. It is also popular at family gatherings as a

"pot-luck" dish. The creaminess of the sweet potatoes, mixed with the soft, warm apples and pears is

wonderful. This dish also tastes great at room temperature.


  • 4 Fuji apples*
  • 3 Bartlett pears*
  • 2-3 medium sweet potatoes
  • 3 tablespoons butter or margarine
  • 1/4 cup brown sugar (or less)
  1. Microwave sweet potatoes until tender.
  2. Peel and core the apples and pears. Cut apples into large chunks and pears into 1/4-inch wedges. Cook apples and pears in large skillet with butter until tender. Add cooked sweet potatoes and brown sugar. Serve warm.

*Experiment using your favorites.

Sassify: Top with pistachios.


       Pasta Salad with Ham

My friends and I were talking one day about all the pasta salads we've made to bring to parties

and pot-luck dinners. We also commented on how many new ones we loved and just had to ask

for the recipe. Bring this Pasta Salad to your next party and be the next "Pasta Salad Winner!"

It is sure to be a hit, especially with the flavors from the mango chutney.


  • 1/2 cup mayonnaise*
  • 1 cup diced carrots
  • 1/2 cup reduced-calorie sour cream
  • 1 cup diced celery
  • 1/4 cup mango chutney
  • 2 hard -cooked eggs, chopped
  • 12 ounces veggie pasta, cooked**
  • 2 scallions, thinly sliced (both white and green parts)
  • 8 ounces baked ham, diced      

  Mix together mayonnaise, sour cream and chutney. Combine with remaining ingredients in a large bowl.

*Reduced fat mayonnaise may be substituted

**Pastas made with vegetables can be found in several shapes and sizes at most grocery stores.

Sassify: Add fresh mango or garbanzo beans.

     Sweet & Sour "Mini" Meatballs

Oh, to live in a world where we could all eat giant meatballs! Unfortunately, those days

are over for those of us trying to be Vegevores. Not to worry- these "mini" versions are still

your favorite tasting meatballs, and very satisfying.


  • 1/4 cup brown sugar
  • 1 red pepper, cut into large piece
  • 1 tablespoon cornstarch                        
  • 1 onion, cut into large pieces    
  • 1/3 cup white vinegar
  • 1 tablespoon soy sauce
  • 1 fresh pineapple cut into small chunks (about 1 1/2 cups)
  • 1 cup snow peas or sugar snap peas, cooked
  • ground beef/ground pork (your favorite meatball recipe)
  1. Make 3/4-inch meatballs using 1/2 pound lean ground beef or a mixture of ground beef and ground pork. Add garlic and onion for seasoning. (Use your family favorite recipe, just as long as you make "mini" sizes.)
  2. Cook meatballs in skillet. Remove and drain excess fat. Mix brown sugar and cornstarch in skillet. Stir in pineapple, vinegar, and soy sauce. Heat to boiling, stirring constantly. Reduce heat. Add red pepper and onion and cook 5 minutes until slightly tender. Add back meatballs. Add snow peas and cashews just before serving. Serve 3-4 meatballs with brown rice per person.

 Sassify: Add cashews or mushrooms to the dish. Add bulur wheat to meatballs.


Red Grapefruit & Avocado Salad

This will be your ne "go to" side dish because it is so easy to make and tastes so refreshing. And- who knew

that kids would love this combination! Red grapefruits are sweet- I guess this is the key!


  • 1/4 to 1/2 cup balsamic vinegar
  • 3 red grapefruits cut into sections
  • 1 teaspoon vegetable oil
  • 2 avodados cut into 1/4 - inch slices
  • 1 tablespoon sugar
  1. In a large bowl, whisk together balsamic vinegar, oil and sugar. Add grapefruit and avocados, tossing gently.

Sassify: Add sauteed red onions, pistachios.