Plant-Based Food on the Fly

In our household, we have ventured through many types of diets over the years.  When my husband and I met, I had become vegetarian & mostly vegan for health reasons.  As our brood came into our lives, diets changed in our homes. Living in South Dakota; the land of bison and wild game, we, on occasion, have added this to our diets.

We love to entertain, I love to cook, and am always up to a challenge.  Got vegan, vegetarian, gluten-free, soy-free, keto junkie, paleo friends? Bring them on over and I will whip up something to feed them, just like that.

With so many food trends emerging over the last few years, one that has always been true to my heart is Vegetarian, Plant-Based cooking.  My goal for this blog is to share inspiring websites, films, articles, etc., and share some of my favorite foods I create for my family.


Baby its cold outside!  Winter in the Black Hills of South Dakota is beautiful, and it can also get extremely cold.  This is the time of year I binge watch shows with my family, scour the internet for vegan inspiration, and of course, cook warm soulful meals.  

In search around the world, check out Anthea’s blog, Rainbow Nourishments. This Aussie has amazing vegan desserts. My boys could not get enough of her Raspberry and almond butter overnight oats, quick to make and easy to eat.   

My oldest child, now 20, became a vegetarian at 9 years old.  What was her inspiration to take the leap? It was the documentary ‘Food, Inc.’.   The thought of eating meat in any restaurant in America scared the sh*! out of her.  The film is about farming in the United States and the role corporations play in the food industry. Obviously, it made quite an impression on a 9-year-old, and I think it will make one on you too. You can stream ‘Food, Inc’ on HULU, and Amazon Prime.

My mother was an amazing cook, back in the 70’s she was the main cook for Continental Airlines First Class in Los Angeles, WOW!  Out of my top fifty dishes, she would make we all loved her Beef Stroganoff.  I could drink her sauce, so good.  Here is my plant-based gluten-free recipe…quick, easy and all made in under 30 minutes. Send me a photo of your creations if you rustle this up! 

Wild Mushroom Stroganoff


  • 12 ounces dried penne or rotini pasta (GF- I love Tinkyada Pasta)
  • sea salt and pepper, to taste
  • 2 tablespoons extra virgin olive oil, divided
  • 1 1/4 cup vegetable broth (my preference Better Than Bouillon No chicken or Vegetable)
  • 1 tablespoon dry red wine (optional)
  • 1 tablespoon Tapioca flour (GF) or All-purpose flour
  • 1 teaspoon paprika
  • 3 cups of mushrooms, chef’s choice (sliced 1/8-1/4 inch thick) Mix several types of mushrooms or just use one (white, cremini, shitake, portobello)
  • 1 small yellow onion, sliced
  • 2 medium cloves garlic, minced
  • 1 cup- organic frozen peas (optional)
  • 1/2 cup plain unsweetened cashew or almond milk yogurt
  • 1 small bunch Italian parsley, chopped

Cook the noodles according to the package instructions. 

Drain and toss with 1 tablespoon of olive oil.


The Sauce: While the pasta cooks, heat a large skillet over medium heat. In a medium mixing bowl, whisk together the broth, wine, flour, and paprika. Set aside. Heat 1 tablespoon of olive oil in the skillet, then add the mushrooms and onion. Cook for 3-4 minutes, or until slightly browned and tender. Stir in the garlic and frozen peas, cook for 1 more minute. Add the vegetable broth mixture to the skillet and cook for 2-3 minutes, stirring constantly, or until the sauce thickens. Remove from the heat and stir in the yogurt. Season with salt and pepper.



More Posts