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3 Healthy Plant-Based Recipes to Cook with Your Family

Posted at 12:44 PM, Nov 07, 2017
and last updated 2019-11-05 16:42:43-05

Think of the hardest thing you've ever accomplished. Did it save your life? Milan Ross lost over 300 pounds and created a book, The Change Cookbook, and food brand empire with the mission of doing just that: saving lives. Milan and his son Nigel are sharing three healthy plant-based recipes with Teresa Strasser, that the entire family will enjoy.

Milan Ross Recipes for Plant-Based Meals:

1.  The Grown Man PB&J 


2 Slices Bread (of your choice) 

Low-sugar Peanut Butter (or nut butter of your choice) 

Low-sugar Preserves (fruit of choice) 

1 Banana 

Pinch of Cinnamon 

Pinch of Nutmeg


Spread Peanut Butter on one slice of bread and preserves on the other. 

Slice up the banana and place the pieces on the side with the peanut butter (banana sticks into peanut butter and stays in place better than in the preserves) 

Sprinkle cinnamon and nutmeg over the bananas and top with the other slice.


Nut butter = protein 

Preserves = fruit 

Bananas = potassium 

Cinnamon = anti-oxidents & anti-inflammatory 

Nutmeg = helps with digestion

2.  Veggie Mac n Cheese


4 Quarts Water 

1 Tablespoon Sea Salt 

8 Ounces Macaroni 

2 Tablespoons Shallots, peeled and chopped 

1 Cup Red or Yellow Potatoes, peeled and chopped 

¼ Cup Carrots, peeled and chopped 

1/3 Cup Onion, peeled and chopped 

1 Additional Cup Water 

¼ Cup Raw Cashews 

2 Teaspoons Sea Salt 

¼ Teaspoon Garlic, minced 

¼ Teaspoon Dijon mustard 

1 Teaspoon Lemon Juice, freshly squeezed 

¼ Teaspoon Black Pepper 

1/8 Teaspoon Cayenne (optional) 

¼ Teaspoon Paprika 

4 Tablespoons Nutritional Yeast


In a large pot, bring the water and salt to a boil. Add macaroni and cook until al dente. In a colander, drain pasta and rinse with cold water. Set aside. 

In a saucepan, add shallots, potatoes, carrots, onion, and water, and bring to a boil. Cover the pan and simmer for 15 minutes, or until vegetables are very soft.  

In a blender, process the cashews, salt, garlic, 1/3 cup margarine, mustard, lemon juice, black pepper, cayenne, and Nutritional Yeast. Add softened vegetables and cooking water to the blender and process until perfectly smooth. 

In a large bowl, toss the cooked pasta and blended cheese sauce until completely coated.  

Top with vegan bacon and Kelly's Croutons Just Crumbs


Added serving of vegetables  

Garlic boosts immune system 

Cayenne boosts metabolism & helps with digestion 

Paprika full of vitamin A, E, B-6, Iron 

Cashews packed with vitamins, minerals, and antioxidants 

Nutritional Yeast – full of protein, anti-viral, anti-bacterial properties, boosts immune system, improves digestions

3.  Tempeh Maple Smoked Pepper Bacon BLT


8 Ounce Package Tempeh 

¼ Cup Pure Grade B Maple Syrup 

2 Tablespoons Coconut Aminos 

4 Tablespoons Vegan Worcestershire sauce 

2 Level Tablespoons Smoked Paprika 

1 Level Tablespoon Black Pepper 

1 Tablespoon Water 

1 Beefsteak Tomato Thinly Sliced 

Vegan Onion Roll (you can use your favorite roll or bread) 

1 Head of Romaine Lettuce 

1 Avocado 

3 cloves roasted garlic, minced


Preheat oven to 450 degrees 

In a small mixing bowl combine the maple syrup, coconut aminos, Worcestershire sauce, paprika, and black pepper. Make sure all ingredients are mixed well together. Then set aside. 

Next, take your 8 ounce package of tempeh and slice it as thin as you can without it falling apart. The thinner you slice it the crispier it will be.  

Now dip each piece of your sliced tempeh into your combined ingredients (Make sure each piece is well coated). 

Arrange the newly dipped tempeh in a single layer in nonstick baking dish. Pour the remaining marinade over the tempeh and let it marinate for 30 minutes. 

Place a metal rack on top of a baking sheet and arrange the tempeh in a single layer and bake for fifteen minutes. Because the rack allows air to circulate completely around the tempeh there is no need to flip. 

When finished baking simply remove baking sheet from the oven and allow bacon to cool. 

Slice your rolls in half and lay them slice side down directly on rack in a 400-degree oven and allow them to toast (About 3 to 5 minutes watching them closely) 

Mash avocado with roasted garlic for a spread substitute to mayo, and spread on toasted roll. 

To plate, pile up to six pieces of the maple tempeh bacon on your toasted roll, followed by a thin slice of beefsteak tomato, and a crisp piece of romaine lettuce. Lastly, place the top of your roll on top and enjoy.

The Change Immersion is Milan's three-day event packed with a mix of healthy food, educational sessions and practical application demonstrations. Learn more at  

Special thanks to Milan Ross for these recipes in advance of his follow-up to the best-selling The Change Cookbook; The Full Flavor Vegan Cookbook will be out in March of 2018.

Would you ever go on a plant-based diet? Join the conversation!