Chef Jason Dean creates the recipes for Dee Ann Bower, owner of Vive Alchemy, a whole-person health and wellness company. He recently taught a class for the University of Tennessee Culinary Institute Community Cooking classes. The class participants were members of the UT Be Well Program. Be Well is an initiative of the Center for Health Education and Wellness (CHEW) which, in partnership with Human Resources and Healthier Tennessee, seeks to improve the health and wellness of the university employees through activity, nutrition, and tobacco cessation.
The class focused on plant based cooking and used special ingredients to create delicious recipes reminding you of many of your favorites. It was a very interesting class and everyone enjoyed creating such flavorful, healthy meals.
Recipes:
Lentil Mushroom Loaf
Vegan Mac and Cheese
Green Beans with Almonds
Vegan Lemon Bars
Lentil Mushroom Loaf
Yield: 2 LOAFS // 10 SERVINGS
Prep time: 45 minutes
Total Time: 1 hour 30 minutes
INGREDIENTS:
1 cup dry brown lentils (approx. 3 cups cooked)
3 cup vegetable broth (or water for a low-sodium option)
2 tablespoons cooking oil
1 large yellow onion (approx. 1 and 1/2 cup), cut into 8 or so pieces
1 green bell pepper, diced (approx. 3/4 cup), cut into 4 or so pieces
1 celery stalk, cut into 4 or so pieces.
Kosher salt and freshly grated black pepper
3 large carrots, shredded (approx. 1 cup)
8 ounces crimini mushrooms, diced (approx. 3 cups)
4 garlic cloves, minced (approx. 2 tablespoons)
1 cup breadcrumbs (can use whole wheat or gluten free bread and make your own)
1 cup flour
1/2 cup walnuts, finely chopped (sub sunflower seeds for nut allergies)
1/2 cup sunflower seeds, finely chopped
2 tablespoons dried oregano
2 tablespoons dried thyme
1 tablespoon dried parsley
4 tablespoons tomato paste
3 tablespoons vegan Worcestershire
1 tablespoons ground chia or flax seed + 3 tablespoons water
BALSAMIC GLAZE
1/3 cup ketchup
4 tablespoons balsamic vinegar
1 teaspoon maple syrup
Instructions:
Rinse the lentils and then combine them with the vegetable broth in a medium-size pot over high heat. Bring to a boil and then reduce heat to low and simmer for about 30 minutes. Once they are tender drain them and then set aside in a large bowl. Can cook these the day before.
Preheat the oven to 375°F. Line two loaf pans with parchment paper.
Combine the ground chia seed (or flax) with water and then set aside to thicken.
Using a food processor, process the onions, peppers and celery to chop, leaving some texture. Heat 2 tablespoons oil in a large skillet over medium-heat and add the onion mixture. Sprinkle with salt & pepper then cook for 2-3 minutes, until onions are translucent. Add the mushrooms, garlic, and carrots then cook for about 10 minutes. Remove from heat and set aside.
Using the same food processor process half of the lentils by pulsing a few times. Add them back to a bowl along with the remaining lentils and sautéed vegetables.
Add bread crumbs, flour, walnuts, sunflower seeds and herbs to the onion and lentil mixture.
Mix the Worcestershire and the tomato paste into the chia seed mixture and then add to the lentil onion mixture. Stir everything together until the liquid is evenly distributed. Pour half of the mixture into each loaf pan then smooth it down with a spatula to create the shape of a loaf.
Combine the ingredients for the balsamic glaze in a small bowl and mix together. Spread it over the top of each loaf then cook in the oven for 40-45 minutes. Allow to cool for about 10-15 minutes before serving.
CREAMY VEGAN MAC AND CHEESE
Serves 5-6
Prep time: 15 minutes
Total time: 25 minutes
INGREDIENTS:
10 ounces dried macaroni (or about 2 2/3 cups)
1 cup peeled/diced yukon gold yellow potatoes
1/4 cup peeled/diced carrots
1/3 cup chopped onion
3/4 cup vegetable broth
1/2 cup raw cashews
1/4 cup coconut milk
2 tablespoons nutritional yeast flakes
1 tablespoon liquid aminos
1 tablespoon vegan worcestershire sauce
1 tablespoon lemon juice
1 tablespoon dijon mustard
3/4 to 1 teaspoon salt (or more to taste)
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 pinch cayenne pepper (optional)
1 pinch paprika
INSTRUCTIONS
Cook macaroni al dente, according to package instructions (usually requires boiling for 6-8 minutes, drain, and set aside.
Bring several cups of water to boil in a small pot. Place chopped potatoes, carrots, and onion in the boiling water, and cook for about 10 minutes, or until vegetables are tender and soft enough to blend. Cooking time will vary slightly, based on how small you have chopped your veggies.
When veggies are soft enough to blend, use a slotted spoon to remove them from cooking water, and place them in your blender. Add 3/4 cup of that cooking water to your blender, along with your remaining ingredients (including cashews). Blend until smooth.
Pour sauce over your cooked macaroni noodles in a dish of your choice, taste for salt, and serve immediately.
Or, place macaroni mixture in a baking dish, sprinkle with bread crumbs, and bake at 350 degrees Fahrenheit for 15 minutes, or until crumbs are turning golden brown.
Tip:
If you are not using a high-speed blender (like Vitamix of Blendtec) for this recipe, I recommend soaking your cashews for at least 30 minutes before attempting this recipe.
Green Beans Amandine with Almonds and Garlic
Serves 6
Ingredients:
1-1/2 pound haricots verts (thin French green beans) or green beans, trimmed
1 ounce (2 Tbs.) vegan butter (Earth Balance)
2 tablespoons olive oil
1/2 cup slivered almonds
1 garlic clove, minced
1 tablespoon fresh lemon juice and zest (from 1 small lemon)
Kosher salt and freshly ground black pepper
Instructions:
Bring a 6- to 7-quart pot of water to a boil. Add the beans and cook until bright green and barely crisp-tender, about 2 minutes. Drain in a colander and rinse under cold running water until completely cool. Spread the beans on a clean kitchen towel and dry thoroughly.
In a 12-inch skillet, heat the butter and oil over medium-low heat until the butter melts and the foam subsides. Add the almonds and cook, stirring occasionally, until golden-brown all over, about 3 minutes. Using a slotted spoon, transfer the almonds to a plate. Reduce the heat to low and add the garlic to the skillet. Cook, stirring constantly, until fragrant, about 30 seconds. Add the beans, increase the heat to medium, and cook, tossing occasionally, until crisp- tender and lightly browned in some places, 5 to 8 minutes.
Stir in the lemon juice and season to taste with salt and pepper. Transfer to a serving platter, sprinkle with the almonds, and serve.
Vegan Lemon Bars
Ingredients:
FILLING:
1 cup raw cashews
1 cup coconut cream* (if you can't find cream use the hardened portion at the top of a can of coconut milk, spoon it out to avoid getting the liquid underneath -it will probably take 2 cans-worth)
2 Tablespoons arrowroot or cornstarch
1/2 cup lemon juice (2 large lemons yield ~1/2 cup or 120 ml)
1 heaping Tablespoon lemon zest (1 large lemon yields ~1 heaping Tablespoons or 4 g)
1 pinch sea salt
1/3 cup maple syrup (plus more to taste)
2 Tablespoons organic powdered sugar (optional // for topping)
CRUST:
1 cup gluten-free oats
1 cup almonds
4-5 pitted medjool dates
1/4 tsp sea salt
2 Tablespoons coconut sugar (or brown sugar)
1 Tablespoon maple syrup
4-5 Tablespoons coconut oil (melted)
Instructions
1. Add raw cashews to a mixing bowl and cover with boiling hot water. Let rest for 1 hour (uncovered). Then drain thoroughly.
2. In the meantime, preheat oven to 350 degrees F (176 C) and line an 8x8 baking dish with parchment paper.

3. For the crust: Add oats, almonds, dates, sea salt, and coconut sugar to a high-speed blender or food processor and mix on high until a fine meal is achieved.
4. Transfer to a medium mixing bowl and add maple syrup and melted coconut oil, adding more if it's still too dry. Stir with a spoon to combine until a loose dough is formed. You should be able to squeeze the mixture between two fingers and form a dough instead of it crumbling. If too dry, add a bit more melted coconut oil.

5. Transfer mixture to parchment-lined baking sheet and spread evenly. Then place parchment paper on top and use a flat-bottomed object, such as a drinking glass, to press down firmly until it’s evenly distributed and well packed.
6. Bake for 15 minutes, then increase heat to 375 F and bake for 5-8 minutes more, or until the edges are golden brown and there is some browning on the surface. Remove from oven to cool slightly, then reduce oven heat to 350 degrees.
7. For the filling: Once cashews are soaked and drained, add to a high speed blender with coconut cream, arrowroot starch, lemon juice, lemon zest, sea salt, and maple syrup. Mix on high until very creamy and smooth.
8. Taste and adjust flavor as needed. I added a bit more lemon zest and maple syrup. It should be very lemony, and not overly sweet.
9. Pour filling over the pre-baked crust and spread into an even layer. Tap on counter to remove any air bubbles.
10. Bake for 20-23 minutes or until the edges look very slightly dry and the center appears “jiggly†but not liquid.
11. Let rest for 10 minutes, then transfer to refrigerator to let cool completely (uncovered) - at least 4 hours, preferably overnight.
12. To serve, slice and sift with powdered sugar (optional). Store leftovers in the refrigerator, covered, up to 4 days, though best within the first 2 days.
Ingredients:
FILLING
1 cup raw cashews
1 cup coconut cream* (the hardened portion at the top of full-fat coconut milk- it will probably take 2 cans-worth) or look for a can of coconut cream in a can, sometimes hard to find
2 Tablespoons arrowroot or cornstarch
1/2 cup lemon juice (2 large lemons yield ~1/2 cup or 120 ml)***(see note below)
1 heaping Tablespoon lemon zest (1 large lemon yields ~1 heaping Tablespoons or 4 g)
• 1 pinch sea salt
• 1/3 cup maple syrup (plus more to taste)
• 2 Tablespoons organic powdered sugar (optional // for topping)
CRUST
• 1 cup gluten-free oats
• 1 cup almonds
• 4-5 pitted medjool dates
• 1/4 tsp sea salt
• 2 Tablespoons coconut sugar (or brown sugar)
• 1 Tablespoon maple syrup
• 4-5 Tablespoons coconut oil (melted)
Instructions
1. Add raw cashews to a mixing bowl and cover with boiling hot water. Let rest for 1 hour (uncovered). Then drain thoroughly.
2. In the meantime, preheat oven to 350 degrees F (176 C) and line an 8x8 baking dish with parchment paper.

3. For the crust: Add oats, almonds, dates, sea salt, and coconut sugar to a high-speed blender or food processor and mix on high until a fine meal is achieved.
4. Transfer to a medium mixing bowl and add maple syrup and melted coconut oil, adding more if it's still too dry. Stir with a spoon to combine until a loose dough is formed. You should be able to squeeze the mixture between two fingers and form a dough instead of it crumbling. If too dry, add a bit more melted coconut oil.

5. Transfer mixture to parchment-lined baking sheet and spread evenly. Then place parchment paper on top and use a flat-bottomed object, such as a drinking glass, to press down firmly until it’s evenly distributed and well packed.
6. Bake for 15 minutes, then increase heat to 375 F and bake for 5-8 minutes more, or until the edges are golden brown and there is some browning on the surface. Remove from oven to cool slightly, then reduce oven heat to 350 degrees.
7. For the filling: Once cashews are soaked and drained, add to a high speed blender with coconut cream, arrowroot starch, lemon juice, lemon zest, sea salt, and maple syrup. Mix on high until very creamy and smooth.
8. Taste and adjust flavor as needed. I added a bit more lemon zest and maple syrup. It should be very lemony, and not overly sweet.
9. Pour filling over the pre-baked crust and spread into an even layer. Tap on counter to remove any air bubbles.
10. Bake for 20-23 minutes or until the edges look very slightly dry and the center appears “jiggly†but not liquid.
11. Let rest for 10 minutes, then transfer to refrigerator to let cool completely (uncovered) - at least 4 hours, preferably overnight.
12. To serve, slice and sift with powdered sugar (optional). Store leftovers in the refrigerator, covered, up to 4 days, though best within the first 2 days.