Good Things Utah Vegan Cooking Segment!

On Monday, 27 March 2017, I shared my recipes for vegan chocolates on ABC 4 Utah’s morning show, Good Things Utah.  Thanks to everyone on the show-I had a great time 🙂

A few notes that I did not have time to talk about when doing the segment:

Vegan Peanut Butter Cups can be made gluten free by using gluten free Annie’s GF cinnamon sugar snickerdoodle cookies (pulse in a food processor to get crumbs) in place of a graham cracker pie crust shell (I use these in lieu of just buying graham crackers because almost all of them have honey in them, which is not vegan. It’s tough to find organic graham cracker pie crust shells in SLC this time of year, so you go with whatever you can find). You can buy GF graham crackers, but none I’ve seen are also vegan. If you have extra time, you can make your own GF graham crackers, using this recipe here:

Vegan Peanut Butter Cups can be peanut free too (WHAT!!!) …. You can use one of my very favorite products, called SunButter. It tastes a lot like peanut butter but it is made with sunflower seeds! Make sure you buy the SunButter brand though, as it is the best tasting (not getting any kickbacks-just personal opinion). It’s kind of expensive, but SO worth it! Sometimes it’s on sale or you might get a manufacturer’s or store coupon for it in the mail (Got a $1 off coupon in the mail from Smith’s last week-it might also be on their website to load onto your Fresh Values Card it you have one-definitely check it out).

If you are out of powdered sugar or don’t want to pay $4 for a bag of organic vegan powdered sugar, you can make your own!  I use unbleached cane sugar/evaporated cane juice. Cane sugar is vegan if it is unbleached-pure white bleached sugar goes through a bone-char filter to get it to be so white. It doesn’t change its properties per se, but it is kind of like having something nonvegan sharing the same plate as your vegan meal. It’s a matter of principle…

For every 1 cup of unbleached sugar, use 1 TBSP non-GMO cornstarch. You can do it in a high speed blender (VitaMix, BlendTec or other blender-use dry canister). You want your unbleached sugar to be superfine in texture, so I actually run it through a clean coffee grinder (mixing the two in a bowl first, then in small batches, running it through the coffee grinder, then transfer to an airtight container for any unused portions).

For the vegan truffles, you can make these nut-free too. If you can’t use cashews (too expensive, sold out everywhere, allergies, whatever the reason), you can use tofu instead. It’s a mousse filling, so it also doubles as a pie filling! Though soy based, it gets a bad rap. Its health benefits outweigh any negative press it has gotten (it will not give you Moobs and medical studies have been inconclusive about causing cancer).

There’s no real measuring that needs to happen with any of these recipes-I never measure anything… But for those who need ratios:


1/2 jar peanut butter OR SunButter

1/2 c powdered sugar

1-9″ vegan graham cracker pie crust


1 part unsweetened coconut flakes

1 part sliced almonds

2 parts Brown Rice Syrup

Mix everything together in a bowl-let it sit for a bit for the coconut to rehydrate. I usually start with 1/4 c almonds, 1/4 c coconut flakes and 1/2 c Brown Rice Syrup. A little bit goes a LONG way. Adjust amounts of Brown Rice  Syrup if too dry, add more coconut or almonds if too wet. These are like an       Almond Joy-if you can’t eat almonds, you can leave them out and then it’s more like Mounds. When I started making these, I used Agave Nectar, which works too, but it’s not as thick as BrownRice Syrup, and I like the BRS version  much better. You can buy it at Sprouts and Whole Foods (and possibly other       places too).  Make sure to wipe down the lip of your jar of Brown Rice Syrup  because it is VERY sticky and if you put the lid on without doing this, it will be hard to open it the next time you want to use it.


Cashew Creme (soak cashews at least 2 hours, drain & rinse, then transfer to a blender and add just enough cold water to barely cover. Blend until smooth). Start with 1/4 c cashew creme and add 1/4 c melted chocolate chips and blend again until well incorporated. Use a spatula to scrape down the sides & blend again. Transfer to candy molds and refrigerated until solidified. These can have either a hard candy shell or you can just roll them in cocoa powder, nuts, coconut, etc. If choosing the hard candy shell, prepare in the same way as PB Cups & Almond Delites. (see video)


It’s Girl Scout Cookie Time!

I am guilty of peddling cases of those cookies all those years ago. I only made it as far as a Junior Girl Scout, as there were no troops for my age group in my area past the 6th grade. I still support the GSA at Cookie Time, though I usually do it in the form of a donation rather than buying a box of cookies that I won’t eat. Not because they aren’t delicious, but because I am a dedicated vegan.

As a vegan, there were no varieties that I could eat, up until recently. There was news on the radio the other day that Thin Mints are now vegan (!) I knew that there are only two companies in the US that make Girl Scout cookies, and one of them was proactive and offered several vegan varieties. Of course, that was the company that wasn’t the distributor in my area 😦 Now the other company has come on board and offer my favorite cookie, the Thin Mint , as a vegan option. (YAY!)

So now I can go track down a local troop selling cookies in my area . (There’s an app for that BTW) to buy some Thin Mints. The other varieties , sadly are not yet vegan.

That doesn’t mean that I can’t make my own (I could make Thin Mints too, but I want to support the Girl Scouts so while they are available and vegan, I will do that). Because it is Girl Scout Cookie Time, this entry is dedicated to the Samoa, the chocolatey, caramelized coconutty shortbread-like cookie that you can’t eat just one of. I made batch of these and took them into work and they were gone in a flash. (Yes, there were THAT good!)

There are several steps, but none are too difficult. They don’t even take all that long to make.

For the cookie:

2 c unsweetened coconut chips, lightly toasted
1/2 c unrefined coconut oil
2 TBSP vegan margarine
¾ c brown sugar
1/3 c nondairy milk
1 TBSP ground flax seeds
1-1/2 tsp pure vanilla extract
1 c unbleached flour
¼ tsp baking soda
¼ tsp salt

For the caramel:

1 TBSP vegan margarine
1 c brown sugar, lightly packed
¼ c brown rice syrup
1-14 oz can of full-fat coconut milk
½ tsp salt
1 tsp pure vanilla extract
1 tsp tapioca starch/flour, dissolved in 2 TBSP water or coconut milk

For the chocolate:
1-10 oz bag of vegan semisweet chocolate chips

Preheat oven to 350ºF. Line a baking sheet with parchment paper – this is necessary to keep the cookies from becoming permanently part of the baking sheet… it’s not a step that is worth skipping. Parchment paper is cheap. I had actually run out of it and made a special trip to the grocery store just to buy it.

There are many ways to toast coconut, including in the conventional oven, on the stovetop, or in a toaster oven. It is also an option to buy coconut that is already toasted if you don’t want to deal with this. I like the stovetop method best, using a dry cast iron skillet. It gets very hot very fast though, and it needs to be watched carefully so the coconut does not burn. Once the cast iron skillet is hot, remove it from the heat. Add the coconut chips to the skillet in a single layer so it cooks evenly. If it won’t all fit in there at the same time it’s OK. It can be toasted a little bit at a time. Give it a quick toss to lightly toast the coconut and then transfer it to a plate or bowl to stop the cooking process and set aside.

In a large bowl, combine coconut oil, vegan margarine, and brown sugar. Using a hand mixer, cream the sugar, coconut oil and vegan margarine together. Add nondairy milk of choice (I used plain, unsweetened almond milk) and pure vanilla extract and mix again until smooth.

In a separate bowl, combine unbleached flour, baking soda, and salt. Add to the wet ingredients and mix until well incorporated. Fold coconut chips into the dough.

Scoop out a small amount of dough onto the prepared baking sheet and flatten into small circles about 1/4”-1/2” thick. I like a crispy cookie, so I tend to make them thinner. These will not spread much, so you can place them close to each other on the baking sheet, just make sure they are not touching. Bake at 350ºF for 6-10 minutes, or until lightly browned. Remove from the oven and allow the cookies to set for at least 5 minutes.

Remove 2 TBSP coconut milk from the can and mix with 1 tsp tapioca starch/flour and set aside. In a heavy saucepan, melt vegan margarine on medium low heat. Add brown sugar, brown rice syrup, salt and remaining coconut milk. Mix with a hand mixer until smooth. Increase heat to high and add dissolved tapioca starch/flour and bring to a boil. Stir continuously with a wooden spoon until it thickens. Reduce heat to low, and add in pure vanilla extract. Remove from heat and set aside to cool.

Melt the chocolate chips in a double boiler and set aside. To make the chocolate a little thinner, you can add a little bit of cocoa butter (available at most good culinary shops), but it isn’t necessary if you can’t find it in your area.

Once the cookies are baked and cool, turn all the cookies upside down and spread a small amount of melted chocolate on the bottom side. Allow the chocolate to set, which can be done by placing the whole baking sheet of cookies in the refrigerator for 15-20 minutes or so. Once it is set, flip all the cookies over.

Spoon a small amount of caramel on the top side of each cookie, followed by a drizzle of chocolate on top of the caramel. Refrigerate again for 15-20 minutes to set the chocolate up, and enjoy any time of year, not just when it’s Girl Scout Cookie Time!



Recipes from some past vegan cooking classes in PDF.  There may be some overlap in recipes, as some classes have been repeated and others show up at different classes. (The links below are printer-friendly)













Vegan Eateries

VEGAN DINING IN SALT LAKE CITY (current as of March 2017)

100% VEGAN:
All Chay (Vietnamese) – 1264 W 500 N, SLC
Buds SLC (sandwiches) – 509 E 300 S, SLC
Vertical Pizza (pizza, subs) – 2280 S W Temple, South Salt Lake
Vertical Diner (breakfast, comfort food, burgers…) – 234 W 900 S, SLC
Sage’s Cafe (American) – 368 E 100 S, SLC
Frisch (wraps, salads, nachos, Cakewalk desserts) – 145 E 1300 S #201, SLC
Passion Flour Patisserie (french pastries, coffee, savory dishes) – 165 E 900 S, SLC
The Big O’ Donuts (donuts and coffee) – 171 E Broadway, SLC
City Cakes & Cafe (Exception: dairy coffee creamer) – 1000 S Main St, SLC
Omar’s Rawtopia (Exception: honey in some dishes) – 2148 Highland Dr, SLC


Golden Phoenix (ask for Evergreen vegan menu: Chinese, sushi, bento boxes)                        1084 State Street, SLC .

Mi Ranchito Grill (separate vegan menu, vegan buffet Friday nights, all-you-can-eat vegan tacos on Wednesdays) – 3600 S State St, SLC

Piper Down (21+, bar food, separate vegan menu) – 1492 S State St, SLC

Ice Haus (21+, bar food in Murray, separate vegan menu) – 7 E 4800 S, Murray

Funk-N-Dive  and Harp&Hound (both located in the same building;  21+, bar food in Ogden, separate vegan menu) – 2550 Washington Blvd, Ogden


Zest Kitchen & Bar (21+) – 275 S 200 W, SLC (All vegetarian with vegan options)

Blue Nile (Ethiopian, try the veggie combo)

Mahider (Ethiopian, try the veggie combo)

House of Tibet (Tibetan, cheap lunch buffet with numerous vegan options)

Cafe Shambala (Tibetan, cheap lunch buffet with numerous vegan options)

Chabaar Beyond Thai (Thai & American in Midvale)

Mano Thai Diner (Thai food in South Salt Lake, ask for the vegetarian menu)

Oh Mai (Vietnamese, four locations)

The Kathmandu (Indian & Nepalese, the naan is not vegan, try the vegetable kofta)

Bombay House (Indian, they have vegan naan, three locations)

Long Life Veggie House (Chinese food)

The Pie Pizzeria (pizza, pull-a-parts, many locations)

Este Pizzeria (pizza, garlic knots, Sugarhouse)

PizzaRev (build-you-own pizza, two locations in West Valley City)

O’ Falafel Etc (Mediterranean food, they have a falafel burger)

Mazza Middle Eastern Cuisine (two locations)

Aubergine & Company (Mediterranean, smoothies, salads, three locations)

Proper Burger Company (865 S Main St location only)

Cafe Solstice (inside The Dancing Crane)

Curry In A Hurry

Even Stevens (sandwiches, 6 Utah locations)

Royal India (Sandy and Bountiful)

Himalayan Kitchen (Indian food)

Sugarhouse Coffee (bagels, oatmeal, hummus, chik’n salad sandwich)

Trolley Wing Co. (vegan wings with vegan ranch, waffle fries)

Sonora Grill (Mexican food in Ogden)

Rice King Restaurant (Chinese food in Provo, ask for the vegetarian menu)


Taco Bell (substitute beans for beef in any item, and ordering “fresco style” substitutes dairy products with fresh salsa,)

Chipotle Mexican Grill (sofritas or veggie burrito)

Del Taco (tostada and 1/2 lb burrito minus the cheese add avacado, fries, soda)

Rumbi Island Grill (bowl w/ rice, tofu/veggie, teriyaki)

Subway (Veggie Delite sub, take it home and add any vegan faux chik’n strips, patties, or nuggets), and Vegenaise, Hampton Creek Just Mayo, or other vegan mayonnaise or spreads like vegan ranch dressing, Ceasar, or other favorite condiment. The plain white bread is vegan (make sure they clean the knife they use to cut it in half though-last thing you need is remnants and residue collected from the ham or bacon infested sandwich ordered by the people in front of you that was cut with the same knife right before contaminating your sandwich…) It’s also a good idea for the employees to change their gloves after handling meat products before they come in contact with all the veggies for your sandwich.

Barbacoa Mexican Grill-the beans and rice are vegan, as are the tortillas. Some of their soups are also vegan. Just ask.

There are other places that have vegan menu items or can be made vegan if you ask them.

A phone app called “Happy Cow” will show restaurants near you with vegan food.


KUTV 2 News SLC promotes a vegan diet!

Watch the video here


Diet Change After Cancer Fight

(KUTV) A simple change in her diet gave one woman the hope she lost after being diagnosed with breast cancer. Kate Dowden learned she had cancer in 2010. She had surgery, chemotherapy and radiation. During her treatments, Kate’s doctor also encouraged her to change her diet. “She told me that ‘Kate, you should eat meat only as a condiment, rarely or never.’ And then she kind of sent me on my way and I was like ‘what does that even mean’.”Dowden, a registered nurse and Westminster College graduate, turned to scientific journals. She found there was a correlation between food and chronic diseases. “There was evidence that diet is linked to cancer.”

So the nurse changed to a plant-based diet. She doesn’t eat processed food or meats. Everything Nurse Kate cooks is fresh and organic. “This is a diet that you eat if you want to live a nice, long, rich, healthy life.”

Nurse Kate says the diet has given her a sense of control over her health. But she admits there are side effects. “Weight loss, increased energy, increased athletic endurance. There are some pretty big side effects. People should be aware of that.”

Nurse Kate is also educating people about a plant-based diet. She teaches cooking classes at Harmons City Creek. She has also launched her own website,

Nurse Kate has also provided the following recipes for you to try at home.

Portobello Tacos ”
Kate Dowden, RN!
Resilient Body Nutrition” ”
3-4 large portobello mushrooms thinly sliced”
1 sweet onion finely chopped”
1 yellow onion chopped”
4-5 Romaine lettuce leaves thinly sliced”
2 avocados chopped”
3 medium tomatoes chopped”
2 limes”
1 cup No Chicken Broth (Pacific Foods) ”
4 cloves garlic roughly chopped ”
1/2 t cumin”
1/4 t pasilla pepper powder”
1/4 t mexican oregano”
1/4 t sweet paprika”
dash cinnamon”
dash allspice”
salt and pepper to taste”
12 corn tortillas (I prefer Rico’s handmade) ”
(makes about 6 tacos)! ”
Instructions: Prepare toppings: slice avocado, chop tomato, thinly slice lettuce, finely
chop sweet onion, wedge 1 lime and set aside. ” ”
In a large non-stick pan on med-hi heat add chopped yellow onion 3 cloves chopped
garlic and 2 T no chicken broth. Sauté until onions begin to brown. If there is some “bits”
of brown on the pan that’s ok. Pour in 1/4 c broth to deglaze pan. Add thinly sliced
mushrooms and spices. Simmer for aprox 15 min on med-low heat adding broth as
needed. Juice one lime into mixture right before serving. ”

To prepare tortillas ”
Juice one lime into spray bottle with one clove garlic and 4T water (best if left in
refrigerator overnight) Plain water will also work. ” ”
Heat small non-stick pan on high heat. Spray water on one side of tortilla and place wet
side down into pan until air pockets form on tortilla, spray opposite side and flip tortilla
with tongs until air pockets form. Place hot tortilla in tortilla container or aluminum foil,
keeping covered until all tortillas are toasted. (Optional shortcut: wrap a stack of tortillas
in a wet paper towel or clean dishcloth and place on a glass plate. Microwave for 1-2min
until hot)” ”
Using 1 or 2 tortilla (for better structure) place approximately 1 Tablespoon of mushroom
mixture in each tortilla. Load in toppings and sauce as desired.” ”

“Creamy” Cilantro Lime Sauce ”
Kate Dowden, RN”
Resilient Body Nutrition” ”
In a high speed blender:”
1/2 C raw cashews”
1/2 pkg firm non-gmo organic tofu”
3 T apple cider vinegar”
Juice of 2 limes”
1/2 t salt”
1/4 c no chicken broth”
1/2 t cumin”
Aprox 2 T fresh onion (a piece the size of a walnut)”
Aprox 1 cup fresh cilantro”
blend until smooth!
add pepper to taste”
(yield aprox 17 oz)

(Copyright 2014 Sinclair Broadcasting.)


I.C.E Individuals for Conscientious Eating

Please RSVP at this link:

It is time again for another SLC community dinner! (and Tascha’s been waiting for months for this themed event.) We will be celebrating the victory of the battle of Puebla, Mexico, or commonly known as Cinco de Mayo. Be prepared for some delicious authentic Mexican food. The entire menu is prepared by amazing volunteer chefs, and is 100% plant based and almost entirely gluten free. So get out of your house and spend some time culturing yourself with other conscientious community members!! Please RSVP and message us if you are bringing others  We can’t wait to see you!10171767_10152386118280798_3946381592290120404_n 1401747_10152386118295798_297970955146470875_o



Diligently working  on my second cookbook, Vegan Wanderlust: Your Guide to Being Vegan Anywhere In The World!   This is the current cover art, which may change before it it published, but I really like it.  What do you think?

It is full of travel tips and will have a massive amount of recipes from all over the world.  This is an extremely research-heavy endeavor, and therefore the reason why it is taking longer to compose and create than my first book, Recipes From The Kitchen Of A Self-Proclaimed Veganista,  which is available in both eBook and traditional paperback formats from Amazon and Barnes & Noble (online) or directly from me.  If you get it from me, you will get an autographed copy 🙂

Vegan Wanderlust will also be available in both eBook and paper formats.  I suspect it will be too many pages to qualify as a paperback, so may need to be a hardbound cookbook.  The artwork and photos will be awesome though, so it may be out on you coffee tables to show off to everyone that stops by.