Alumni Recipes and Links

This page is dedicated to recipes submitted by Alumni. The recipes are checked for ingredients listing so folks can be sure they are heart healthy.

Recipes from the December 12th’ 2018 Meeting


Serves: 6-8 (makes 9 cups)

For those choosing to avoid dairy in their diet, this soup gives that rich creamy flavor courtesy of cashews or cashew milk.


  • ½ cup water
  • 1-ounce raw, unsalted cashews (about ¼ cup) of 1/2 cup of cashew milk (look for the no sugar added alternative)
  • 1 medium onion, chopped (about 2 cups)
  • 2 large carrots, chopped (about 1½ cups)
  • 3 ribs celery, chopped (about 1½ cups)
  • 1 tablespoon finely chopped garlic (3 to 4 cloves)
  • 2 teaspoons finely chopped fresh rosemary
  • 1 teaspoon paprika
  • Pinch to ¼ teaspoon red pepper flakes (optional; these are spicy)
  • 1 large head cauliflower, cored and cut into florets (about 8 cups or 1.75 lbs.)
  • 4 cups water
  • 1 can cooked cannellini beans (or 1.5 cups), drained and rinsed


  1. Place the ½ cup of water and cashews into a blender, and blend briefly. Let this sit; we’ll come back to it in step 4.
  2. Heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the onion, carrot, and celery, and cook while stirring for 3 to 4 minutes, adding a little water as needed to prevent sticking. Add the garlic, rosemary, paprika, and red pepper flakes, and stir for 1 more minute.
  3. Add the cauliflower, 4 cups water, and cooked white beans to the pot, and stir (the vegetables will be above the water line, which is fine). Bring to a boil, then reduce the heat to medium-low and cook covered for 10 to 15 minutes, or until the cauliflower and carrots are nice and tender; stir once during cooking. Remove from the heat.
  4. Blend the cashews and water in the blender until very smooth. Add 3 cups of the cooked soup (veggies and broth) to the blender, and blend until very smooth. Pour this back into the soup pot and stir.


This recipe is a totally Vegan option. For those not choosing a Vegan eating pattern, the vegetables can be sautéed in a tablespoon of olive oil.

Recipes from the December 13th, 2017 Meeting 

Cucumber Dill Dip

  • 2 small cucumbers
  • 1 block firm silken tofu
  • 5 Tbsp fresh lemon juice
  • 2 cloves garlic, peeled
  • ½ tsp salt
  • 1 Tbsp fresh chopped parsley
  • 1 Tbsp dill (fresh if possible)
  • ¼ Cup finely sliced red onion

Peel and grate the cucumber and set aside to drain in a colander. Blend other ingredients (except red onion) in blender or food processor until smooth. Squeeze the moisture out of the grated cucumber then add to mixture with the red onion. Chill for 2-3 hours. Serve with pita or vegan crackers.

Sweet Potato Hummus

  • 1 large sweet potato, baked & peeled
  • 1 large red bell pepper, roasted and skin removed or 1 (4 oz.) jar roasted red peppers, drained, blackened, skin removed
  • 3 Tbsp fresh lemon juice
  • 1 clove garlic, minced
  • ½ tsp ground cumin
  • Pinch of cayenne pepper
  • 1 Tbsp chopped fresh parsley

In blender or food processor, combine all the ingredients (except parsley) and process till smooth. (I’ve done this by hand and it works out fine). Transfer to serving bowl, cover, refrigerate for at least 1 hour. Sprinkle with parsley to serve. Crisp, baked pita chips  are great for dipping.

The hummus recipe came from “The Prevent and Reverse Heart Disease” cookbook by Ann Crile Esselstyn and Jane Esselstyn.

Bean Recipes

The links below will take you to delicious bean based recipes courtesy of the forks over knives website.

1. Rice Bowls with Kidney Beans, Spinach, and Mixed Veggies

2. Lentil Shepherd’s Pie with Rustic Parsnip Crust

3. Braised Red Cabbage with Beans

4. White Bean & Portobello Stew

5. Tu-No Casserole

6. Autumn Lima Bean Stew

7. Bean & Corn Enchiladas

8. Black Bean Burgers

9. Yam Chickpea Spinach Curry

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