Fuel Up!

Veggielicious Pizza
Yes, you can still enjoy pizza with a lactose intolerance AND while gaining all the benefits of a healthful whole foods nutritional meal jam-packed with all the essential vitamins and minerals!

Pizza Crust

1 lb. wholewheat flour
2 tspns dried yeast
2 tbsp. olive oil
½ tsp. salt
6 oz.warm water

Put all the ingredients into a bowl and mix into a dough. Add more water or oil if necessary. Knead for 5 minutes to get air into the dough. Put into a bowl and cover with a damp cloth. Leave to rise for about half an hour while you make the toppings.

Punch down the dough, roll out into a circle on a baking sheet or pizza dish.


1 chopped tomato
1 clove of garlic, finely chopped
1/2 small onion
3/4 cup tomato puree (or authentic sauce)
1 tsp. rosemary
1 tsp. Sage
2 oz. (or to taste) hard lactose-free vegan mozzarella cheese (soy or rice based and found in natural foods stores and not very expensive!)
Fry onion until soft and garlic. Add tomatoes, herbs and purée and cook for a few minutes. Add a handful of wholemeal flour if you want to make the sauce thicker.

Choice of toppings: 

Recommendations: sliced portabella mushrooms(**!!!), peppers, broccoli, spinach, olives, artichoke hearts
 Spread the sauce over the pizza base. Add toppings and layer with cheese.
Bake at 470 °F for 15-25 minutes, or until crust is cooked (you can test with a knife).

Asparagus-Basil-Mint Stir-Fry
This recipe contains an astonishing unique combination of flavors unlike anything I have ever tasted and has easily become one of my absolute favorites to both cook and eat!  It was inspired by 101cookbooks.com and then modified to my own taste preferences, which include even more spice!  This recipe is not for the picky novice eater.  Your taste buds have been warned!


splash of toasted sesame oil

3 tablespoons freshly grated ginger
2/3 teaspoon crushed red pepper flakes
Bunch of asparagus, trimmed and cut into 1-inch pieces
pinch of fine-grain sea salt8 ounces extra-firm tofu, cut into cubed slices
4 green onions, thinly sliced

2 cloves garlic, chopped
1 big handful of toasted cashews, coarsely chopped
a few handfuls of fresh spinach
juice of one lime
a few spashes of soy sauce

1 small handful fresh mint, slivered
1 small handful fresh basil, slivered

Chop up all veggies and prepare all ingredients before the cooking starts.  This will take the most time, but once everything is ready, the actual cooking only takes a few minutes!

Heat a splash of sesame oil in a wok (or large pan) over medium high heat. When the oil is sizzling, add the tofu, and cook until golden or a few minutes. Remove the tofu from the pan and set aside.

Add another splash of oil to the pan and, as soon as it is hot, add the onions, ginger, red pepper flakes, asparagus, and salt. Stir fry for about a minute, then add the garlic, cashews, and spinach and stir-fry until the spinach wilts (about a minute or two). Return the tofu to the pan. Stir in the lime juice and the soy sauce (add to taste preferences). Stir while cooking for another 30 seconds.

Remove the concoction from heat and stir in the mint and basil.

Serve with brown or white rice if desired.  Great source of carbohydrates and protein with enough healthy fat for satiety.   I challenge you to find an essential nutrient NOT incorporated into this nutritionally dense meal.  Enjoy!!!