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Ethiopian Cabbage (Tikil Gomen)

Ethiopian Cabbage (Tikil Gomen)

Wednesday World Food Tour! First stop: Ethiopia!

On the menu: Tikil Gomen aka awesome cabbage dish bursting with bold flavors. So pack your bags because as Guy Fieri says, we’re going to flavor town. 

Now, you cannot find many dishes that come healthier than this and it only takes 25 minutes max to cook!! I did indeed slightly deviate from the original recipe, as I did end up adding tomato paste, which I think was a fabulous move. I also did not add curry but instead opted to throw in some paprika. For you cabbage patch kids out there, you’re going to love the cabbage in this dish. For those who are not super fans, I really think you may overcome your fears because this dish is that good. 

Are you wondering where that gorgeous orange color comes from? That would be the Turmeric. Ah, yes, the deep orange, potent spice that has been used in Indian and Chinese medicines for longer than I can probs count. Turmeric has been known to be a powerful anti-inflammatory agent throughout the years. Count me in. The taste is VERY strong but no worries, the perfect amount goes into my Tikil Gomen dish. 

So, lets get going because it’s time to get cultured and experience the wonders of flavors from across the world.







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Ethiopian Cabbage (Tikil Gomen)
An Ethiopian dish bursting with flavor.
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  1. 3 medium chopped russet potatoes
  2. 5 large chopped carrots
  3. 1/2 large head chopped cabbage
  4. 1/3 cup chopped onion
  5. 1 tbsp minced garlic
  6. 2 tbsp tomato paste
  7. 1/4 cup olive oil
  8. 1 cup vegetable stock (may need to add more as needed)
  9. 3/4 tsp turmeric
  10. 1/4 tsp cinnamon
  11. 1/4 tsp cumin
  12. 1/4 tsp paprika
  13. salt and pepper to taste
  1. In a large pan, start out by sautéing the garlic, onions and vegetables in the olive oil on medium heat for 5 minutes. Then, add the spices, tomato paste, and cabbage. Add the vegetable broth as needed to cook the vegetables and stir every couple of minutes for roughly 15-17 more minutes or until the veggies are soft. Your total cooking time will depend on the size of the vegetables.
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Garden Pesto Pasta

Garden Pesto Pasta

You can eat your greens and have carbs with them too!


Happy #marysmeatlessmonday recipe! On the menu for your meatless Monday: incredibly simple Garden Pesto Pasta made with pasta of course (I love brown rice pasta), kale, sliced almonds, garlic, green onion, olive oil, nutritional yeast, salt, pepper and a magnificent basil pesto sauce. I topped off the pasta with some nutritional yeast, which takes on the taste of parmesan cheese, just much more nutritious and vegan of course.


Moms out there, I’m guessing it’s hard to get you kids to eat their greens. This is a fantastic way to get your kids to eat kale and not even know it. Not to mention, it will leave the whole fam feeling satisfied, even with no meat or dairy.

Pesto is pretty awesome on top of everything-ever try it on toast with avocado? New obsession. But there is nothing like pesto pasta. The taste is so clean and refreshing, and you feel good about yourself after you eat it! No guilt like after cheesy high fat and high calorie Alfredo. Try it and see, I bet you’ll love it. I keep mine pretty low salt and pepper but you can add as much as you’d like. Same with the nutritional yeast. Some people love to douse it on and others prefer a mere tablespoon for topping. 

So, to the pasta.




How gorgeous is that green!? Remember, green is lean.






Did I do any successful convincing here??? I sure hope so! Tag me on instagram and twitter (upbeetandkaleingit) with your recreations and #marysmeatlessmonday. I am also now on Pinterest! Stay happy and healthy, my friends.



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Garden Pesto Pasta
Serves 5
A delicious vegan pasta recipe!
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Prep Time
5 min
Cook Time
15 min
Prep Time
5 min
Cook Time
15 min
  1. 1 head of kale of choice
  2. 1 box pasta of choice
  3. 1 tbsp garlic (I buy organic pre minced)
  4. 1/2 cup almonds
  5. 1/4 cup olive oil
  6. 1/2 cup vegetable stock
  7. 2 tbsp green onions
  8. Salt and pepper to taste
  9. 1 1/2-2 tbsp nutritional yeast to top (optional)
  10. Pesto
  11. 1 large handful of fresh basil
  12. 1/4 tsp garlic
  13. 1/2 cup olive oil
  14. 1/4 tsp nutritional yeast
  15. Salt and pepper to taste
  16. This may seem like a lot of olive oil but this recipe easily serves 5-6!
  1. Cook the pasta according to box and until al dente.
  2. In a pan, sauté the kale and garlic in the olive oil and vegetable stock until fairly wilted. Then, add the green onion and almonds and cook until kale is completely wilted. This should take 10-12 minutes.
  3. Put the ingredients for the pesto into a nutri bullet or food processor and pulse until combined.
  4. Drain the pasta and add it to the kale. Pour the pesto sauce over the pasta while it's hot. I added 2 tbsp of nutritional yeast to take the place of parmesan but this is optional. I taste tested and added a little more salt and pepper at the end before serving.
  5. Enjoy!
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Raw Vegan Chickpea Salad And Baked Fries

Raw Vegan Chickpea Salad And Baked Fries

Happy lunching! 

With the easiest vegan salad recipe that ever did exist.

I am a HUGEEEE sandwich lover. Especially for lunch. There is nothing like a feel good sandwich with a side of baked french fries. Except red wine and dark chocolate. But we will save that for another time.


The photo looks like me in the morning before I put on my makeup. Realllllll messy. What is the beauty of this recipe? A healthier and meatless alternative to chicken salad.



Oh hey french fries. Dogs may be man’s best friend but you are definitely a woman’s best friend. French fries+nexflix+red wine=bliss.




Ever had Vegenaise? It’s a vegan’s alternative to mayonnaise….and it tastes just like mayonnaise. Crazy right? You can find it at your local grocery store typically in the healthy food’s section!

The chickpea salad is complemented by sweet raisins, crunchy cashews, and celery. Yum. A little bit of paprika and a dash of garlic powder make for the perfect combination of spices. Not too strong but they do the job. 

As for the french fries, I used 5 Yukon Gold Potatoes. They were medium in size. I cut them into narrow yet semi thick slices. They take 40 minutes to bake, so not too shabby time wise.

Enjoy this awesome sandwich!

Raw Vegan Chickpea Salad
Serves 3
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Prep Time
10 min
Cook Time
40 min
Prep Time
10 min
Cook Time
40 min
  1. For Sandwich
  2. 1/2 cup chopped cashews
  3. 1 can rinsed and drained chickpeas. Pat them dry
  4. 1/2 cup chopped celery
  5. 1/3 cup raisins
  6. 1/3 cup vegenaise
  7. 1/4 tsp paprika
  8. Dash of garlic powder
  9. Salt and pepper to taste
  10. Bread of choice
  11. For fries
  12. 5 medium Yukon Gold Potatoes
  13. Olive oil
  14. Salt and pepper to taste
  1. Preheat oven to 375 degrees
  2. Slightly mash the chickpeas in a bowl. Add the rest of the ingredients and combine.
  3. Drizzle olive oil, salt and pepper over the potatoes. Bake at 375 degrees for 25 minutes. Pull out the potatoes, flip them and bake another 10-15 minutes depending on size
  4. This recipe will serve 2-3 people
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Vegan Enchiladas

Vegan Enchiladas

Does anyone need a diet reset button? My hand is currently raised. But hey, that’s what happens during the holidays and there is still New Years food to get through. I can’t complain though, I feel blessed just to have great family, friends, and food. Getting back on track however can be difficult! Like come on, how fun can it actually be from waking up and eating Christmas cookies on the counter to making a green smoothie….eh. During the holidays or just any time there is a dinner party, I like to make a filling and healthy dish that I can serve so that I don’t end up eating the entire pie. What did I choose this year? Enchiladas that are truly fabulous. 






OH MY GOSH. I made these with a filling of green and yellow bell pepper, sweet potato, red onion, spicy black beans and refried beans. To top it off, I made an incredibly simple yet delectable tomato sauce that takes about 25 minutes to cook. 






Lets talk about toppings. Well, of course there is always pico de gallo. The topping of all toppings. When you’re sad, eat some pico de gallo. You’ll probably feel happy again. But not as happy as you will feel when you eat avocado and cilantro cashew cream. Nope, nothing is going to make you as happy as that. Except puppies. 

You will need to soak the cashews in water for a couple of hours and then drain them. Add the avocado, cilantro, and some spices. Boom. Donezo. The enchiladas just aren’t complete without the cream. They’re like Monica and Rachel. If you don’t like cilantro you can certainly leave it out and the cream will still taste amazing. Maybe some parsley would be a good alternative. 




In case you’re wondering, heck yeah I eat that by the spoonful. This actually would make really good baby food. Random.

Eat up and enjoy lovely people. 

Vegan Enchiladas
Serves 12
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  1. For Sauce
  2. 2 cans tomato sauce
  3. 1 tbsp chili powder
  4. 1/2 tsp cumin
  5. 1 tsp garlic powder
  6. 1 tsp onion powder
  7. 1/4 cup vegetable stock
  8. Salt and pepper to taste
  9. For Enchilada Filling
  10. 2 bell peppers chopped
  11. 1 large sweet potato diced
  12. 1/2 cup red onion diced
  13. 1 can spicy or regular black beans drained
  14. 1 can refried beans
  15. 1/2 tsp garlic powder
  16. 1/2 tsp onion powder
  17. 1 tbsp chili powder
  18. Olive Oil
  19. Vegetable Stock
  20. Salt and Pepper to taste
  21. For avocado, cashew, and cilantro cream
  22. 1 cup soaked cashews for 1 hr-2 hrs
  23. As much or as little cilantro as desired. I add 2 tbsp chopped.
  24. 1 1/2 small avocados
  25. Juice of 1/2 large lime
  26. Dash of garlic powder
  27. 12 tortillas-I used Whole Grain
  1. Preheat oven to 375
  2. For the sauce, pour everything into a small pot and let the sauce cook on low for 25- 30 minutes
  3. Then, for the filling, sauté the vegetables and spices in olive oil for ten minutes. Add vegetable stock as needed to cook the vegetables. You will need enough to lightly coat the pan. Add the black beans after ten minutes and sauté for another 5 minutes
  4. Lay out the tortillas and spread 1 tbsp of refried beans. Then, add the filling and roll up tortillas.
  5. Pour some sauce in baking pan to lightly coat the bottom and lay tortillas on top. Pour the remaining sauce on top of the tortillas
  6. Bake for 17-20 minutes
  7. For cream, drain the soaked cashews and add to a nutribullet or food processor along with the avocado, cilantro, and lime juice
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Olive Oil and Garlic Pasta

Olive Oil and Garlic Pasta

Bonjour, Hola, Yiasou, Guten Tag, Hei, Konnichiwa, Aloha!


I really should be saying Ciaoooooo since this is pasta..AND

I’m done with finals I’m done with finals and I don’t care who knows it!!

Thank goodness because I was beginning to think I would never get to watch Home Alone or Elf again. Since I can now focus on making some yummy and nutritious dishes, I thought that I would start with a light and fresh pasta dish. Sure, its basic but basic is a good thing even though the whole stigma of girls with pumpkin spice lattes that splurge on Michael Kors made it seem ummm somewhat negative. Well, it’s not BASIC IS GOOD and I love making basic dishes so that everyone else can easily follow along. So here you go!




Yummmmmmmm. How good does that look!? And it’s not hard to make whatsoever, it may just look all complicated n stuff because of the presentation. It. is. easy. Your kids will eat it, your steak loving boyfriend will eat it (mine) and best of all, you will gladly eat it. Bring the fam together for a meatless and dairy free meal that doesn’t even feel vegan. I know that it can be difficult to get people that eat meat to eat more plant based things, but this is definitely something that you should present to them.

What’s in it? Deeeeeeelish olive, fresh pine nuts, green onion bursting with flavor and garlic olive oil that will warm up your world.

What time of the day do I eat it? ALL DAY.





But am I a cotton headed ninny muggin for hogging all of this? At least my friend that came over for lunch got to sneak some in.

Pull out your pans! Tis time to whip this up in no time. Let me know what you think! I love to hear feedback and possible suggestions for variations. Happy Holidays! xxx Mary

Olive Oil and Garlic Pasta
Serves 3
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Prep Time
5 min
Cook Time
10 min
Prep Time
5 min
Cook Time
10 min
  1. 1/3 cup olive oil
  2. 2 tbsp green onions
  3. 1-2 clove garlic
  4. Salt and pepper to taste
  5. 1/4 tsp onion powder
  6. 1/2 cup pitted and chopped kalamata olives
  7. 1/4 cup pine nuts
  8. 2 tbsp parsley
  9. 1 box pasta
  1. Cook the pasta as directed on box
  2. Add all of the ingredients except for the pasta and parsley and cook for 7 minutes on low-medium heat switching on and off
  3. When the pasta is al dente, add it to the sauce along with the parsley
  4. Let everything cook together for another 3 minutes
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Chickpea and Sweet Potato Burgers

Chickpea and Sweet Potato Burgers


No meat? No prob.

You can still eat filling burgers and how pretty are these?! I made these a couple of times and tweaked the recipe a little because I realized that curry completed this dish. Buttttt, you can absolutely make them without curry and they will still taste delicious.

I don’t eat these with a bun but instead, I top them with some homemade Guac or ketchup. It’s a fabulous dish to make for a casual dinner with the gals or your loved ones. I made them for my mom and dad who have been cutting back on meat slowly but surely. They loved it and said it was quite filling. Wooooo!

Let me know what you think of them!! <3

Serves 6

Cooking+prep 45 minutes

Set oven to 380


2 medium sized sweet potatoes cooked in microwave for 5 minutes

1 can of garbanzo beans puréed

2 tablespoons of flour

1/2 cup chopped carrots

1/4 cup chopped onions

1 tsp curry powder

1/2 tsp paprika

1/2 tsp pepper

1/2 tsp salt

1 tsp garlic powder

1. Throw everything into a big bowl. Mash the sweet potato and combine the mixture until it sticks together.

2. Form into large patties and place on parchment paper.

3. Bake for 35 minutes and flip them at 20 minutes.

4. Eat up lovelies!

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