Make Your Own Soy Yogurt

Ever notice the amazing selection of plant-based yogurts available in most grocery stores today? Did you also notice how many of them have added thickeners and sugars and “natural flavorings”?  I noticed this while shopping and checking out all the brands. Even the yogurts labeled as organic have additives and flavorings and sugars or sweeteners. Am I to believe or trust, that all ingredients  are truly organic? Or that the “natural flavoring” is indeed from natural sources?  I’m aware I’ve grown so much more cynical of believing something just because it’s written on a label. As with all foods I use, I prefer to purchase, as far as is practical or possible, foods which are minimally processed. I thought it would be fun, and possibly healthier for me and my family,  if I gave a try at making non dairy yogurt. It took a couple of trial and errors- but ultimately I am blown away with the results and now, yogurt making is a habit of food preparation in my kitchen.

So easy!

Making yogurt can be so easy! For sure it’s not a quick throw together type of thing; but with the help of a bit of modern technology it really is quite effortless. There are three things you will need to pull off this bit of nutritious magic:

  1. Instant pot cooker
  2. Probiotic capsule
  3. A carton of soy milk, containing only soybeans and water




Wash in very hot, soapy water, 3  12 oz. mason jars and lids. Rinse well and let air dry. Grab a bowl, or pitcher that holds at least five cups of liquid, and a whisk. Pour about half to three quarters cup of the soy milk into the bowl and empty one probiotic capsule into the soy milk. Beat with the whisk until the powder from the capsule has dissolved and mixed into the soy milk. Pour the rest of the soy milk into the bowl, whisking as you pour.

Next, gather the 3, 12 oz mason jars together and pour the soy milk mixture into each of the three jars. If your bowl does not have a pouring spout, you can use a ladle to portion the mixture into the jars.

Plug in the Instant pot and put the uncovered jars filled with the soy milk mixture into the pot. Close the lid. Make sure its not on vent, and then push the yogurt button. 10 hours is a good time to set for the Instant pot to make the yogurt thick and creamy.

Next, all you have to do is go about your life and after 10 hours, you will have beautiful, unbelievable yogurt! You can use some right away- of course you’ll want to taste some- and then you can cover the jars and store them in the refrigerator.

You can be assured you have no thickeners or chemicals or unwanted sweeteners in your yogurt, and you can flavor it as you like. I love it with fruit and also on my oatmeal. If I make pancakes for breakfast, 1/4 cup of the yogurt goes into the recipe for a lovely buttermilk styled batter. I’ve also put some in smoothies and even made a type of cream cheese, by draining the water off the yogurt. Which could sound daunting at first, but it’s as simple as lining a strainer with cheese cloth and spooning the yogurt into the strainer. Place the strainer over a bowl to catch the water, and let the yogurt strain in the refrigerator for 24 hours. After all the water has strained out, put the resulting cream cheese in a covered glass bowl and store in refrigerator.

Enjoy experimenting with your foods and enjoy learning how to prepare whole foods for yourself and your loved ones that are healthy and delicious and  unprocessed as possible. You will not regret the effort!

Green Goddess Dressing


Vegan Green Goddess Dressing

1 medium zucchini,  rough chopped

1/2 cup raw cashews soaked overnight in water to cover.

5 green onions (scallions) whites and greens

1/2 medium white onion, rough chop

2 small baby dill pickles

3 cloves smashed garlic

2 Tbsp dijon mustard

3 Tbsp lime juice, or vinegar

2 Tbsp tahini paste

1/4 cup nutritional yeast

Any mixture of fresh or dried herbs you would desire. Dill, cilantro, mint, oregano, basil, salt, black pepper, parsley, marjoram or any way you would prefer to flavor the dressing.

Put all ingredients in a blender, beginning with the drained cashews and about 1/2 cup of fresh water. Add all the rest of the ingredients in any order. Than cover blender and blend till mixture is smooth. Add more water if needed to help blender process and adding extra water until dressing is of desired consistency.  If it’s blended thick, it could be used as a dip. To make a salad dressing you may want a more pourable consistency, in that case, more water would be needed.

Any plant-based milk could be used in place of water.

Also could add vegan mayonnaise or vegan unflavored yogurt if a richer sauce is desired.


Roasted Mushrooms

Pan of Assorted Roasted Mushrooms

Quick shout out to the mushroom section of my everyday food! When I get a chance to purchase a variety of mushrooms, I like to roast quite a few and have them on hand, in the refrigerator to add to other dishes I may be making in the future, or even to serve as a side with a meal. There are no rules and no real recipe. Just a simple preperation process.

I always prefer to give the mushrooms a quick rinse and then wipe with a towel. I know all the information on cooking mushrooms says not to put water to them or they will absorb it and be watery. But I have found that mushrooms emit water as they are cooking and any water adhering to the mushrooms which may have been added in the cooking, will either cook off and evaporate in the pan, or will help to make a tasty sauce while they are roasting. I then trim whatever waste from   the mushrooms, and tear or chop all in similar sized pieces that will cook in about the same time.

I peel a couple garlic cloves and smash them or slice them, and add them to the mushrooms. Then I may pour in a teaspoon of Tamari or Coconut Aminos.  A splash of rice wine vinegar (about one teaspoon) or rice wine, and a couple green onion or scallion stalks, chopped in one inch lengths. Optional is salt, but must definitely  I like to add cracked black pepper.Add anything you may like to use to flavor the mushrooms, but I always feel, simplest is best.  Mix everything well together and pour onto a flat roasting pan.

Getting ready to go into the oven


Roast mushrooms in 375 F oven for approx 25 min. More, if you want them well done and would prefer some browning. But I try not to brown too much as I want to keep the integrity of the original mushroom, and don’t want to cook all the nutrients out of them.

Enjoy some hot from the oven! Then refrigerate them and use them on salads or any other dish you may be creating. I believe Mushrooms are a good food to add to your diet, and even a small amount each day, can be beneficial and add interest.

Pan of Assorted Roasted Mushrooms

Enjoy! One last suggestion; you can roast a pan of all one type mushroom, maybe you have an absolute favorite! Any mushrooms you like would be what you should use!

Thank you for coming by my Good Food Kitchen, and remember to eat whole foods, eat good foods and eat like it matters. Your health may depend on it!

Lunch Today

Today’s lunch was Moroccan inspired vegetable stew (leftovers), served with a side of jasmine rice. A big colorful salad, including radishes, bok choy, romaine, red cabbage, cucumbers, red onions, baby avacado and fresh tomatoes, all dressed with a generous spray of lime juice. Also grilled baby peppers and grilled zucchini squash. A small side of crumbled seasoned tofu, to add onto the salad. Tofu is seasoned with cilantro, chili powder, garlic and onion powder and 2 Tablespoons tomato paste. Crumble firm tofu in nonstick pan, add seasonings, tomato paste and 1/2 cup veggie stock, than cook on medium heat till dry. Taste and add seasonings desired. I added a couple smashed green olives and a tablespoon of the olive brine. 🤗 Pickled red onion and pickled jalapeno for garnish!

Filling lunch, for sure! Who says eating this way means not having enough food?

Eat like it matters!

Eat good food!

Fresh Chick Peas!


I found these beauties in my local Hmart in Burlington Massachusetts. I was familiar with canned chick peas, dried chick peas, and chick pea flour. When I saw countless packages of these little gems still in their pods waiting to be shelled,  I felt as though I had found a priceless treasure; a new veggie to experiment with and discover its benefits!

The price seemed fair, and each package was enough for a couple servings. Of course you could stretch them even further by putting them in a casserole or stew and/or combining with other beans or foods. They were easy to shell and steamed very quickly. I had considered cooking them as one would cook edamame; Steaming the chick peas in their pods- but I opted instead, for shelling them first and then steaming them. It took about 5 minutes for the chick peas to be cook. The flavor was wonderful; sweet and fresh tasting, with a pleasant resistance to the chew. Not mushy or starchy at all.


I made a veggie bowl with cauliflower, broccoli, spaghetti squash, pasta shells, and of course, fresh chick peas with a mushroom gravy sauce. I was pleased with how it turned out and enjoyed the subtle sweetness of the chick peas.


I also made falafel patties with the fresh chick peas, using much the same recipe as an original falafel patty, using mashed fresh chick peas , rolled oats to give it more substance and flax meal to help the patties bind together. Than I pan fried them in a non-stick pan. These also came out amazing!

In conclusion, I would definitely purchase fresh chick peas again, anytime I find them! I feel they are a positive addition to a healthy, plant-based diet. Easy to eat and easy to cook. I encourage everyone to look at the produce aisle, or farmer’s market in a new light… take a look at it as an adventure. What could you find that you’ve never had before? Ask someone about it, or google it. Take a nibble of it raw, when you get home (but make sure its okay to eat raw, first) … what’s it taste like? How do you want to cook it, if you don’t want to eat it raw? How do other people cook it? What seasonings might speak out to you to use with it?

Thank you for visiting my blog today, and remember to eat good foods, as unprocessed as possible and mostly, if not all, plant-based. Your health will thank you for it!

Growing Mushrooms Trial


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Have you ever grown mushrooms? I never did. But I was always interested in how they grew. I found this mushroom kit at a local hardware store and it was marked for 50% clearance; so naturally, for $7.00, I snapped it right up!

I knew I might be taking a chance, and it could possibly not grow as expected, because I didn’t know how long it might have been hanging around in the store, but I thought it would be an educational project, none the less.

I followed the directions and soaked the box to activate things, then was careful to spritz everyday, for just about three weeks. I expected things to move along faster, but I kept with it for three weeks, and then, just when I was about to give up – magic happened! So tiny, at first, I could barely see them. I closed my eyes tight and then looked again, closer and harder, thinking perhaps I was just wishing them there… But no! There they were- the cutest and most beautiful little mushrooms I had ever seen! It was exciting. Then to watch them grow over the next week was truly amazing. They grew so fast it was almost as though you could see them growing if you watched close enough!

Within 10 days I was harvesting my own home grown oyster mushrooms! The box didn’t produce as much as the directions boasted, but I did get to harvest enough for two meals for my husband and myself. I added a generous amount into a vegetable stir fry, and they were delicious and delicate. Even at half price the kit was a bit expensive for the amount of mushrooms harvested, but, as hoped, the project was educational and  definitely enjoyable. When the seed order catalogs come out this spring, I will be looking for mushroom starts and will definitely want to order some.

Thank you for stopping by. I’m hoping to be reaching out soon with more recipes, and/or more thoughts on vegan topics. Until then, be mindful to choose nourishing, good and real foods. Eat like it matters, because it really does.

Happy St. Patty’s Day!


Hello there! Just a little note to say happy St. Patty’s Day, and show you a picture of what is cooking today in Vegan Mami’s Good Food Kitchen!

I am making a boiled dinner, which my family has always made on St. Patrick’s Day while I was growing up.

But I am tweaking it just a little, to ensure a plant-based feast.

Boiled corned seitan, with cabbage, carrots, potatoes, onions and yucca. Served with freshly baked and warm Irish soda bread. All plant-based, and delicious. Can’t wait till its done. Have a fun celebration!

Remember to feed yourself and your loved ones good food, thoughtfully prepared, and enjoy the traditions that define us and bring us all together.

Roots Juice Bar: Restaurant Discovery

Roots Juice Bar, 6 third street, Dover NH

Rushing around doing errands one morning, I realized I hadn’t made time for breakfast and I hadn’t even had my first cup of coffee. I had haphazardly planned to stop for a leisurely cup of coffee at the opposite side of town, but I had forgotten my plan after I finished my errands in that area. I was downtown Dover when I was reminded by my complaining stomach how hungry I was, When I saw a restaurant sign of a place I had always thought about stopping at but never seemed to have the time to explore.

It was a restaurant called Roots Juice Bar, a vegan restaurant offering  fresh juices and smoothies, house brewed kombucha, assorted coffees and teas, breakfast, lunch and nibbles. All offerings were vegan. So I decided right then, this would be a good place to take a moment and catch my breath before continuing on with my busy day.

I parked on the street, finding a parking spot only half a block away. When I opened the door and walked inside, I was greeted by a cozy looking and pristinely clean restaurant with a few tables and a nice comfy decor.20170228_125042 The cashier/ordering counter looked inviting and friendly, as was the pleasant looking associate waiting to take my order.The time was 2pm  and I wasn’t sure if I would be able to get breakfast; but she assured me they provide breakfast menu items anytime during the day. The restaurant hours are 8am to 4pm, monday through saturday. The kitchen area and food prep area were in full view, directly behind the cashier counter.

Roots Juice Bar, 6 third street, Dover NH

I ordered a Breakfast Bowl, which was made with quinoa, strawberry, raspberry, cranberries, almond butter, cashew cream, fresh mint and chia seeds, priced at $8.00 a bowl. I ordered a cup of organic coffee with coconut whip, for $3.00. I could see them preparing my order, and it came out and was served to me within a reasonable amount of time. Everyone was friendly and accommodating.

Quinoa Breakfast Bowl with Berries and Mint

The breakfast bowl was delicious and refreshing, and exactly what I needed on that day. The quinoa was warmed and the berries over the top were cold, and the juxtaposition of the two temperatures was very pleasant. The different textures of quinoa and berries, rounded together with the creamy almond butter and then a pop of flavor as the mint asserted its herbaceous zing, was also very, very pleasant. Very definitely, I found this to be a flavorful surprise.

Fresh French Pressed Coffee

When my coffee was delivered to me, I was once again, pleasantly surprised. I was expecting a solo cup of coffee, which might have been sitting in a coffee urn for longer than I might imagine, but lo and behold, the server bought out a french press. She had poured me a cup of the fresh, hot coffee and added the coconut whip. Left in the french press, was enough coffee to pour another generous half cup, at least. I was very pleased. The coffee was fresh, hot and delicious.

I was glad I stopped in and broke up my day to finally try a place, I had often seen but hadn’t yet found the time to explore. I will definitely go back and I would wholeheartedly recommend anyone in the area, who is looking for a friendly and healthful place to enjoy a tasty breakfast, lunch or snack, give Roots Juice Bar a try!

Thank you for visiting me today, at Vegan Mami’s good food kitchen. Remember to feed yourself and your loved ones good whole foods that are tasty and attractive. And remember to take the time to treat yourself, and give yourself some rejuvenating time, so you can share more of yourself with those that matter to you the most!

Not All Vegans Have Smoothies For Breakfast

Its not always smoothies for breakfast


Oh sure, I did the smoothie thing for a while, when I first became aware of nutrition and I thought I was magnifying my nutrients by combining them all into one glass. I think I stayed with that for 2 to 3 years, and I do think it was beneficial. Much better and more nutritious than a donut and a coffee or a fast food breakfast grabbed on the go.

Now I take the time to enjoy my breakfast. There are so many cereals available; my favorite is oats. Old fashioned oatmeal, steel cut oatmeal, overnight oatmeal; all with fruits or seeds I may feel like adding at the time. Also good for breakfast are any pancake or muffin or biscuit you make yourself without chemicals or preservatives, and following your own guidelines about what is right for you, such as no dairy, added fats, sugars, salt or white flours… so many recipes, so many possibilities.

Another breakfast possibility is anything you may have leftover from a previous meal. Throw out the strict rule book that tells you “no soup or veggies  for breakfast”, make your own rules. Potatoes sweet or otherwise, are always good for breakfast;  hash browns, boiled, or baked, again, anyway you like them. Scrambled tofu makes a very satisfying breakfast as does an omelet or frittata made with chick pea flour and any veggie you’d like to accompany with it.

Take the time to nourish your body and nourish your soul with a satisfying, nutrient packed breakfast, enjoyed with the beverage of your choice and and a few moments of quiet to take the chance to focus and prepare yourself mentally for your day.

Thank you for visiting  Vegan Mami’s Good Food Kitchen. Remember to feed yourself and your family good food, made simply and made tasty. Eat like it matters – because it does!

Saturday Morning Market Finds

Tiger Eye Dried Beans


Welcome back to Vegan Mami’s Good Food Kitchen! Saturday morning I enjoyed a shopping trip to my local Farmer’s Market. I’ve always enjoyed the atmosphere of the market filled with like-minded shoppers, who crowd in around the different tables and displays offered by the farmers and  venders. Customers are generously plied with samples and antidotes about items for sale. The venders are talkative and happy to answer any and all questions about their businesses. And there is a general sense of community among everyone, and a sense of relaxation and enjoyment, as people visit with one another sharing their hauls and munching on an appetizing treat or two, maybe accompanied by a steaming cup of coffee or tea. They also crowd around  and enjoy the audible art of the performers, who are more likely than not, local musicians.

Today I purchased potatoes,  dried beans and bok choy. The bok choy, which I purchased from Heron Pond Farm, from South Hampton N.H., was on the smallish side (baby bok choy), and its leaves were dark green and gloriously generous. I could just imagine seeing them swimming luxuriously in a brothy bowl of soup!

Bok Choi

The dried beans, from The Root Seller located in Nottingham NH, were just lovely, and I was excited about trying them. I chose Tiger Eye, Flageolet, Jacob’s Cattle, Cranberry and Arikara Yellow. As soon as I returned home I set about soaking the tiger eye variety, to see how those cooked up and tasted.

Bean Haul


Tiger Eyes Soaking in Water

I boiled the Tiger Eye beans with 1/2 onion, one bay leaf and one smashed garlic clove and them cooked until tender. The beans were nice with a mild flavor and a texture similar to chickpeas (garbanzo beans). I cooked them a bit longer  to see if they would become creamy, but they still retained a small bite and seemed to begin breaking apart. Seems like they would be a versatile bean, working well in soups and stews and definitely standing on there own as a solo plate of beans. They would also puree well and make a nice bean dip or spread, in the same way chickpeas can be made into hummus.

I also purchased two five pound bags of potatoes from Riverside Farm Stand and Greenhouse  from Berwick Maine. I chose Yukon Gold Gem, and Rose Gold. I know from past experiences, my husband and I enjoy the Yukon Gold as an all purpose potato; using it for oven fries, mashed potatoes, in soups and stews, and baked potatoes. The Rose Gold, we had never tried before, and I thought it would be interesting to see what the difference could be.


I cooked one potato of each kind in a saucepan filled with cold water, bought to the boil and then cooked over medium heat until the potatoes were tender. I cooked them this way, because I wanted them as unadorned as possible, even using no salt, to taste them just as they are with no condiments whatsoever. I wanted their individual flavors and textures to shine through.

Potato Taste Test

The Yukon Gold Gem cooked up as I had expected, but it was not as gold as others we have had, and it seemed to share a bit of the floury texture of a russet potato. But it was definitely a waxy potato with very thin skin, which could easily be left on for cooking and eating.It was mildly sweet, with a rounded almost nutty, potato flavor.

And then came the Rose Gold! Wow! What a surprise! A waxy texture with no floury consistency whatsoever. The color was definitely a lovely rose gold hue, and the skin was also thin and suitable for leaving on the potato, if desired. The flavor was creamy and sweet and needed no embellishment at all. I imagined steaming them and having them with a salad; either cubed and tossed on top, or sliced and served on the side. I could imagine preparing these potatoes in any way imaginable and they would only improve the recipe. A new favorite, without a doubt!

All in all, it was a good, enjoyable trip to the Farmer’s Market. Even though it was not a good day for finding moneysaving values, I did find  items, that are local and of the highest quality as compared to what I would find in the chain grocery stores. My shopping haul total came to $31.80 cents. The dried beans were $5.00 a 1lb bag; I purchased 5 bags, which allowed me to get one bag free (special pricing from The Root Seller). The potatoes were $5.00 a 5lb bag, which is an average price for local  potatoes grown in the Seacoast area. The bok choy I chose came to $1.80 and I was very happy with that purchase.

Thank you for visiting Mami’s Good Food Kitchen today, and letting me share with you my market finds. Remember to feed yourself and your loved ones good, honest food. Eat as unprocessed as possible, as local as possible and always try new things!

Eat like it matters- because it really does!