All of these blogs are vegan or predominantly plant-based, but some are not WFPB. If you come across recipes that use oil, please refer to the "Cooking Without Oil" video on the Knowledge is Power page for info on how to bypass oil in virtually any recipe!


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Just a few of my favorite sauces to help get your started with your anti-recipes

3-2-1 Dressing
by Jane Esselstyn

  • 3 Tbsp balsamic vinegar

  • 2 Tbsp dijon mustard

  • 1 Tbsp maple syrup

~ Place all ingredients in a bowl and whisk to combine

... sounds weird, tastes amazing - promise!

Plant-Based Ranch Dressing

by Colleen Kincius

  • 1 cup raw cashews

  • 3/4 cup water

  • 1 Tbsp + 1 tsp white distilled vinegar

  • 1/2 tsp onion powder

  • 1 clove garlic, or 1/8 tsp garlic powder

  • 1 tsp salt (if avoiding salt, use lemon juice to taste)

  • 1/4 tsp dried parsley flakes

  • 1/4 tsp dried dill 

  • 1/8 tsp ground black pepper

  1. Blend the first 6 ingredients in a high-powered blender until smooth.

  2. Add the last 3 ingredients. Pulse briefly, just enough to mix them in.

  3. It is ready to eat as is, but will thicken up when refrigerated for 1-2 hours.

Sweet Fire Dressing

adapted from Engine 2

  • 1/4 cup plain, unsweetened oat milk or other plant milk

  • 1/8 tsp cayenne

  • 1/8 tsp smoked paprika

  • 2 Tbsp dijon mustard

  • 2 Tbsp maple syrup

~ Place all ingredients in a bowl and whisk to combine

Oil-Free Vegan Italian "Parmesan" Dressing
by Monkey & Me Kitchen Adventures

  • 1/4 cup + 1 Tbsp white wine vinegar

  • 1/4 cup + 1 Tbsp red wine vinegar

  • 2 Tbsp water

  • 1 Tbsp lemon juice

  • 3 Tbsp tahini

  • 2 tsp miso 

  • 1 tsp organic maple syrup

  • I Tbsp Italian Seasoning

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1 tsp dried minced onion flakes

  • 1 Tbsp nutritional yeast

  • Pinch of celery seed – very tiny pinch (optional)

  • 1 tsp sea salt (+/- to taste)

  • 1/4 teaspoon black pepper

  1. Place the all the ingredients into a bowl, whisk well to combine (or process in a high-speed blender).

  2. Taste test the dressing, adjust the flavors as needed.

The BEST Sauce
adapted from Engine 2

  • 3 Tbsp nutritional yeast

  • 2 Tbsp almond meal

  • 3 Tbsp dijon mustard

  • 3 cloves minced garlic​

  • 1/4 cup water

  • 3 Tbsp lemon juice

  • 2 Tbsp tamari

  • 1/2 tsp vegan Worcestershire 

  • 1/2 tsp pepper

~ Place all ingredients in a bowl and whisk to combine

Extra-Creamy No-Oil Hummus

adapted from Hello Nutritarian

  • 1 can Garbanzo beans

  • 6 Tbsp aquafaba (liquid drained off and reserved from bean can)

  • 2 Tbsp tahini

  • 2 Tbsp lemon juice

  • 1/2 Tbsp white miso paste (or substitute with liquid aminos, coconut aminos, soy sauce or tamari)

  • 1 tsp ground cumin

  • 1 tsp smoked paprika 

  • 1/2 tsp garlic powder or 1 tsp minced garlic


  1. Drain the can of beans over a bowl to reserve the bean water.


  1. In high-speed blender, combine all the ingredients as listed above.

  2. Blend on high for 2 to 3 minutes or until warm and very creamy. 



The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this web site is for general information purposes only. Colleen Rocap makes no representation and assumes no responsibility for the accuracy of information contained on or available through this web site, and such information is subject to change without notice. You are encouraged to confirm any information obtained from or through this web site with other sources, and review all information regarding any medical condition or treatment with your physician. Never disregard, avoid or delay obtaining medical advice from your licensed health care provider because of something you have read on this site. Reliance on any information provided on this Site is solely at your own risk. Please discuss any options with your licensed health care provider.

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