I love the warm and satisfying flavors of this dish. It works perfectly this time of year.


Just 4 ounces of tempeh provides 41% of the Daily Value (DV) for protein for less than 225 calories and only 3.9 grams of saturated fat. Plus, the soy protein in tempeh tends to lower cholesterol levels. Keeping cholesterol levels low with soy foods may be useful for preventing heart problems, and atherosclerosis. Along with the protein benefits, 4 oz. of tempeh contains riboflavin, magnesium, manganese, phosphorus and copper! The fiber in tempeh is able to bind to toxins and remove them from the body so they can’t do damage. The protein in tempeh is perfect for a diabetic diet as it prevents high blood sugar levels.

Pomegranate Juice helps fight breast cancer, lung cancer and prostate cancer. Studies show that maternal consumption of pomegranate juice protects the brain of unborn children. It prevents cartilage deterioration and prevents plaque from building up in the arteries and may actually reverse previous plaque buildup. It could slow Alzheimer’s disease and helps lower bad cholesterol, blood pressure and offers a natural way to prevent dental plaque.

Fennel reduces inflammation and helps to prevent cancer by shutting down the intercellular signaling system and prevents activation of a potentially strong gene-altering and inflammation-triggering molecule. The volatile oil of fennel protects the liver from chemical injury. Fennel bulb is an excellent source of fiber, vitamin C, folate and potassium.



For the fillets:
1 1/2 lbs.organic tempeh
1/4 cup soy sauce or tamari
1/4 cup maple syrup
1/4 t garlic powder
3/4 cup  non-dairy milk
1/4 cup ground flaxseed
2 cups whole wheat breadcrumbs
2 T tempeh seasoning (see recipe)
Oil spray

Slice tempeh pieces in half to create large slices ¼ inch thick each. Cut each slice in half to make 12 rectangular pieces. Place soy sauce, maple syrup and garlic powder  in a gallon size ziplock bag with the tempeh slices and marinate at least 30 minutes. Combine the soy milk with the ground flax seed in a pie plate or other flat bottomed bowl. In a second flat bottomed bowl combine the whole wheat breadcrumbs and tempeh seasoning. Dredge each piece of the tempeh in the soy milk and flax mixture and then the breadcrumbs. Place on a rack placed in a baking sheet.  Lightly coat with olive oil spray. Bake at 400° for 10 minutes, turn, coat with olive oil spray and bake an additional 10 minutes. May broil 2 minutes on each side to brown if necessary. Just before serving cut each slice on the diagonal to create triangles. Serve with dressing and pomegranate glaze . Makes 12 slices. Serves 8.

For the fennel and “sausage” dressing:
1 T olive oil
1 large onion, chopped
8 garlic cloves, minced
3 large shallots, chopped
2 fennel bulbs, halved and chopped
12 pre-made herbivore breakfast sausages (see recipe index)
1/2 cup chopped Italian flat leaf parsley, divided
2 cups vegetable broth
1/4 cup ground flaxseed
5 cups whole wheat bread cubes

Heat olive oil in a large skillet on medium-high heat. Sauté onion until beginning to soften. Add the garlic, shallots and fennel sautéing until soft and translucent. Crumble the herbivore sausages and add to the skillet with half of the parsley. Combine the vegetable broth and ground flaxseed. Remove the fennel mixture to a large mixing bowl and add the vegetable broth mixture and whole wheat bread cubes. Toss to combine. Spray an 8″x 8″ casserole dish with oil spray and fill with the dressing and cover with foil. Bake at 400°F for 30 minutes. Serve with tempeh fillets drizzled with pomegranate glaze. Serves 8.

for the pomegranate glaze:
1 T non-hydrogenated margarine (Earth Balance)
3 shallots, finely chopped
3 cups pomegranate juice
1 1/2 cups vegetable broth
1 1/2 T organic cornstarch
3 T agave nectar

Heat non-hydrogenated margarine in a medium saucepan on medium-high heat and add the shallots. Sauté until translucent and beginning to brown. Add the pomegranate juice, vegetable broth and organic cornstarch. Whisk to blend well and bring to a boil to thicken. Reduce until slightly thickened and syrupy. Add the agave nectar and heat through stirring until desired consistency is reached. Drizzle over tempeh fillets with fennel and “sausage” dressing. ©Janice Moreland http://thekitchentwist.com

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Sometimes people have told me that they don’t like rhubarb because it’s so stringy. I say, slice the rhubarb small enough and it solves the stringy problem. You could end up with a pie that tastes almost creamy! Enjoy.


The amazing thing about this version of a rhubarb pie is that it won’t cause a blood sugar spike like a traditional version while being healthy and delicious. Rhubarb, naturally high in fiber, reduces the absorption of sugar into the bloodstream.  Truly rhubarb is a wonderful food to include in your diet as it is anti-inflammatory, helps control blood sugar levels, boosts the immune system, protects  against infections, helps build strong bones, assists in lowering cholesterol and is an excellent source of vitamin C and vitamin K. Rhubarb inhibits the growth of cancer cells, improves circulation, has antioxidant, anti-inflammatory and anti-allergy properties.


6 cups 1/4 inch pieces of sliced rhubarb
2/3 cup xylitol*
1/3 cup coconut palm sugar*
⅓ cup minute tapioca
1 1/2 T tapioca starch*
1 double crust pie shell (recipe follows)

Toss rhubarb with xylitol, coconut sugar, minute tapioca and tapioca starch. Let stand 30 minutes. Heat the oven to 400 degrees. Pour into pie crust and position second crust on top and seal edges. Cut 5 slits in crust. If desired, paint almond milk on top and sprinkle with xylitol for a more golden crust. Place on a foil lined baking sheet, bake 25 minutes, reduce heat to 350°F degrees and continue to bake until juices bubble and crust is golden brown, 30 to 40 minutes longer. ©Janice Moreland http://thekitchentwist.com


2 1/2 cups whole wheat flour
1 T coconut palm sugar*
1/2 t Himalayan sea salt*
1/2 cup cold non-hydrogenated shortening
1/4 cup cold Earth Balance buttery spread
2 t fresh lemon juice
1/4 cup + 2 T very cold water (may need more)

In a food processor pulse together the dry ingredients. Add shortening and buttery spread and pulse just until coarse crumbs form, about 30 seconds. Add the lemon juice and water. Pulse just until moist crumbs form that will hold when pressed together and rolled. Turn out onto work surface and shape into two equal disks about 4 to 5 inches in diameter. Wrap in plastic and chill at least 1 hour or up to 1 day. Roll each into 14 inch diameter round. Use for 1 double crust or 2 single crust pies. ©Janice Moreland http://thekitchentwist.com

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I am very excited to share something new and good that is happening in my life! I have embarked on a new career path as a personal health coach. I am now officially working with clients to help them to create a healthier and happier life, reduce stress, have more energy and reach their health goals. I support clients to easily make food and lifestyle choices that support their specific needs.  I’ve always shared my knowledge with friends and family and have recently increased my skills through two separate formal training programs, each with different focuses and strengths. I have received very detailed and careful instruction on how to coach others. It’s an exciting time!

I have a special invitation for all who follow The Kitchen Twist – a free initial consultation session with me. You’ll have the opportunity to talk about your life, what you’ve always dreamed of, and the goals you’d like to accomplish for your health. It’s an opportunity to be heard and to get a sense of what it feels like to have more support in your life. You’ll also learn how to reach those goals by working with me in my Health Coaching Program.

We can talk by phone or through Skype, which ever is convenient for you. To schedule your consultation please email me at:  janice@thekitchentwist.com

I have time available on Tuesdays and Thursday from 10am to 4pm Central Time with some evening times available. For a preview of what I do check out my new website.

Schedule your free consultation, and as always enjoy the latest recipe from The Kitchen Twist!


The capsaicin in poblano peppers and other spicy peppers decreases cholesterol, boost immunity, kills ulcer causing bacteria in the stomach, and increases metabolism resulting in weight control. Rich in  vitamins A and C, poblano peppers help to prevent cell damage, cancer, and diseases related to aging as well as reducing cellular inflammation that could lead to arthritis and asthma. These peppers contain vitamin K which strengthens bones, promotes proper blood clotting and protects cells from oxidative damage. They also contain lutein which helps reduce the risk of macular degeneration, an age related vision disorder that causes blindness.

Studies indicate that those who consume nuts, such as cashews, tend to have a lower risk of weight gain than those who do not eat nuts. Therefore, relax and enjoy this dish with it’s cashew “cheese.” Cashews contain magnesium which is vital for healthy bones and helps regulate nerve and muscle tone. Insufficient magnesium contributes to high blood pressure, muscle spasms, migraine headaches and asthma.

The nutritional yeast has many health benefits besides being low in fat, sodium and calories. It’s a great source of protein and vitamins, especially B-complex, and it contains 18 amino acids, making it a complete protein. Some brands contain vitamin B12, a difficult vitamin to obtain in nature.



1 poblano pepper, seeded and diced
1/2 onion, chopped
1 T coconut oil*
1 can (4 oz.) chopped green chiles
1 cup raw cashews
2 cups water
1 cup nutritional yeast*
1/4 cup arrowroot powder*
1/4 cup non-hydrogenated margarine (Earth Balance)
1 T carrot powder*
2 t taco seasoning
1 t beet powder* (optional, for desirable color)
1 t paprika
1/2 t turmeric
1/2 t Himalayan sea salt*

In a heavy cast iron skillet set on medium-high heat, sauté the poblano pepper and onion in the coconut oil until the onion is translucent. Remove from skillet from heat and add the chopped green chiles. Place the cashews in a Blendtec* blender and add the water. Blend on the whole juice setting. Add the remaining ingredients to the blender and blend on the smoothie setting. Return the skillet to the heat and add the cashew mixture. Heat until bubbly, thick and looking very cheesy. Taste to adjust salt if necessary. Serve straight from the skillet with organic tortilla chips or vegetables. Makes about 5 cups. ©Janice Moreland http://thekitchentwist.com

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Sometimes I just need a little chocolate! These low sugar, delectable and satisfying bites perfectly indulge my craving. They are made with spelt flour. Spelt is an ancient grain that is similar to wheat. However, many people who have a wheat allergy are able to eat spelt with no problems.


The vitamin C, folate and beta-carotene content in zucchini helps to protect these cells from the harmful chemicals leading to colon cancer. Beta-carotene and vitamin C also have anti-inflammatory properties, thereby naturally curing ailments like osteoarthritis, asthma, and rheumatoid arthritis, where swelling is immensely painful. The copper percentage in zucchini also helps in reducing the aching symptoms of rheumatoid arthritis. Zucchini contains vitamin A, magnesium, folate, potassium, copper, and phosphorus. This summer squash also  has a  high content of omega-3 fatty acids, zinc, niacin, and protein. Moreover, several B vitamins and calcium in zucchini assure optimal health. The folate in zucchini is highly recommended for pregnant women to help prevent birth defects. Zucchini has such a broad array of nutrients, including carbohydrates, soluble and insoluble fiber, minerals, protein and more.

Cacao powder has more antioxidant activity than any food tested to date! In fact, it has up to four times the antioxidants found in green tea. Cacao powder is not the same as cocoa powder. The processing of cacao powder is so minimal that the nutrients are retained as opposed to being destroyed by the heat and processing associated with making cocoa powder. There is little difference between the taste and texture of the two, however, cocoa powder is generally darker in color. Raw cacao powder contains over 300 nutrients including: protein, fat, fiber, iron, magnesium and sulfur, which is considered the beauty nutrient as it helps form strong nails, silky hair, and beautiful skin. It also helps to cleanse the liver and it helps support the pancreas. Cacao powder helps us feel happy, excited, focused and alert, and causes an increase of a positive mood and decreased feelings of depression. Cacao appears to be the #1 source of magnesium of any food. Magnesium balances brain chemistry, builds strong bones, and helps regulate heartbeat and blood pressure. Magnesium deficiency, present in 80% of Americans, is linked with insomnia, anxiety, constipation, muscle spasms, difficulty swallowing, headaches high blood pressure, heart disease, diabetes, extreme fatigue and joint problems.

Xylitol is found in many fruits and vegetables and our bodies make about 10 grams of it everyday. Xylitol is as sweet as sugar, but with 40% less calories, and does not rely on insulin in the body, making it the ideal natural sweetener for diabetics and it can have a positive affect on the waistline! It is slowly absorbed and metabolized, resulting in very negligible changes in insulin making it an extremely low glycemic alternative to sugar. It has no unpleasant aftertaste like sugar and other sugar alternatives. Xylitol has been used in various places around the world for decades with only positive effects. Most bacteria and yeast in the mouth are unable to make use of xylitol which slows there ability to multiply and produce acids that cause cavities. Xylitol is easy to use in baking since it doesn’t break down under heat. However, it can cause a little gas so don’t eat more than your share of brownie bites!

The walnuts on these bites contribute protein and they contain significant amounts of omega 3 fatty acids as well as manganese, copper, phosphorus, iron calcium and other minerals.  Plus, the antioxidant activity in walnuts is extremely potent which provides the body protection against damaging free radicals.



1 cup grated zucchini
1/2 cup non-hydrogenated margarine (Earth Balance)
1/4 cup xylitol*
1/4 cup agave nectar
1/2 t Himalayan sea salt*
1 T ground flaxseed
1 t vanilla extract
3 T  soy sour cream (Tofutti)
1 cup spelt flour
1/2 cup raw cacao powder
1/2 cup extra-dark chocolate chips
24 walnut halves

Preheat oven to 350 degrees. Grate zucchini with a food processor, remove blade and insert the chopping blade. Add all the remaining ingredients, except the chocolate chips and walnuts, into the zucchini to make a wet mixture. Stir in the chocolate chips. Divide among 24 lightly oiled mini-muffin tins. Top each with a walnut half. Bake for 16 to 18 minutes. Let cakes cool slightly in pans on wire rack, then remove from pan to finish cooling. Store up to 3 days in an airtight container. Makes 24 happy little bites! ©Janice Moreland http://thekitchentwist.com

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Last week, while vacationing in Tennessee we found the nicest vegan restaurant in all of Nashville, The Wild Cow. While we had fun enjoying a full menu full of animal free choices it also made the decision of what to eat a little more difficult than it usually is in restaurants. We asked our server, Ryan, what he liked on the menu. He indicated that everything was delicious but that he had recently been “addicted” to the reuben.  Enough said, Vincent ordered the Reuben! There were four of us at the table and we each ordered something different. Ryan was right, everything was very delicious! I told Ryan about The kitchen twist and he told me about how to download some of his original music for free at ryansilver.bandcamp.com be sure to visit and enjoy his tunes! You can also find him on youtube or his website at ryansilvermusic.com his music is very chill with a bit of whimsey, I liked it! Upon arriving home I wanted to create something in honor of The Wild Cow and Ryan, our talented server, who is sure to break into the music scene and become a famous musician. Under these circumstances I decided that nothing could be better than to create a satisfying and addicting reuben sandwich!


Apart from its deliciously tangy flavor, sauerkraut offers remarkable health benefits. The fiber and lactic acid bacteria improve digestion and promote the growth of healthy bowel flora, protecting against many diseases of the digestive tract. It’s low in calories, enzyme-rich and high in vitamin C. The fermentation of cabbage produces compounds called isothiocyanates which are protective against cancer.

Tofu is a rich source of protein that is cholesterol free. It can help lower the LDL (bad) cholesterol without lowering HDL (good) cholesterol which leads to a reduced risk of heart disease. Being high in protein, it satisfies body’s hunger for a long time. Also, its low-calorie nature doesn’t add any excess calories to your diet.

Tofu is a very good source of iron. Iron helps in the transport of release of oxygen throughout the body promoting energy production. Tofu also provides copper, an important mineral without which iron cannot be properly utilized in red blood cells. Copper is also helpful in reducing the symptoms of rheumatoid arthritis.

A study done on men with type 2 diabetes, all of whom had a diagnosis of diabetes-related kidney disease, found that men who added tofu to their diet significantly reduced the stress on their kidneys.  Those receiving the animal protein, however, experienced an increase in kidney disease.

The juniper berries in the marinate help to prevent gas and heartburn. They also help treat bladder and kidney infections.

Rye bread may be a better choice than wheat bread for persons with diabetes. One study found that bread made from wheat triggers a greater insulin response than rye bread does. Results of the study showed that after women had eaten rye bread, their insulin responses were significantly lower than after they ate wheat bread. Researchers felt this lower after-meal insulin response could be due to the fact that the starch granules in rye bread form a less porous and mechanically firmer matrix than in wheat bread. This would translate into a much greater particle size being swallowed when rye bread is eaten compared to wheat, which would slow the rate at which the starch could be digested into sugar.



For the tofu:
2  (1 lb.) blocks extra-firm tofu, frozen, thawed and water squeezed out (or fresh, drained and pressed)
1/2 cup water
2 T apple cider vinegar
1 T grated ginger
2 juniper berries,* crushed
2 t dry mustard
1 t sesame oil
1/4 t Cayenne pepper
1/8 t cinnamon
1/8 t allspice

Place the tofu  in a gallon sized ziplock bag. Stir together all remaining ingredients and pour over tofu, coating all sides. Press the air out and zip closed. Marinate for 30 minutes while preparing the remaining ingredients.

For the reuben sauce:
3/4 cup vegan mayonnaise (Vegenaise)
6 T ketchup
2 T minced dill pickle
4 t horseradish sauce
2 t Bragg’s amino acids

Mix all ingredients together. Use to spread on the reuben sandwiches.

For assembly:
16 slices rye bread cut from 2 loaves
1 (8 oz.) pkg. Diaya Mozzarella shreds
2 1/2 cups fresh sauerkraut
Non-hydrogenated margarine (Earth Balance)

Preheat a large skillet on medium low heat. Place the slices of rye bread together preparatory to assembling the sandwiches. Evenly spread the reuben sauce across each slice of bread. Slice each block of tofu into 4 thin pieces and place on half of the bread slices. Top the tofu with a generous amount of sauerkraut, then evenly spread the Diaya Mozzarella shreds on the opposite bread slices. Quickly put the bread slices together to form sandwiches. Spread the top of each sandwich with a very thin layer of non-hydrgenated margarine and carefully lay in heated pan, margarine side down. While in pan spread a very thin layer of non-hydrogenated margarine on the second side of each sandwich. Flip sandwiches when the first side is browned and brown the second side. Remove from pan and continue until all sandwiches are grilled. Makes 8 sandwiches. ©Janice Moreland  http://thekitchentwist.com

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