August 31, 2013


Blueberry Chia Proatcakes

1 cup steel cut oats
3 tbsp vegan vanilla protein powder
1 tsp baking powder
1 tbsp chia seeds
2 tsp vanilla extract
1 tbsp agave nectar
1 small ripe banana
½ cup blueberries
¼ cup almond milk
1 tbsp coconut oil
maple syrup of your choice

In a blender grind down ¾ cup of oats into a powder. Pour the oat powder and remaining oats into a large glass bowl. Add the protein powder, baking powder, and chia seeds. Blend the banana, blueberries, vanilla extract, agave nectar, and almond milk into a liquid. Slowly pour the liquid mixture into the dry mixture, stirring to combine until you get a thick texture (you may not need all the liquid mixture). Pour coconut oil onto a griddle at medium heat. Pour ¼ cup of batter onto heated griddle, let cook for 1-2 minutes or until golden brown, flip with spatula and cook for an additional 1-2 minutes. Serve immediately with pancake syrup. Top with blueberries or banana slices.

August 28, 2013

Raw Veggie Rollups with Ginger Teriyaki Dip

1 whole cucumber
1/2 cup thinly sliced carrot
1/2 cup thinly sliced red and green bell pepper
4 stalks of green onion
1 tbsp low-sodium soy sauce
1 tbsp low sodium teriyaki sauce
1 tsp raw honey
1/2 tsp sliced fresh ginger
4-6 wooden toothpicks

Start by cutting the ends off of the cucumber, then run the cucumber down a mandolin to get long slices. Lay a slice of the cucumber on a plate and stack several slices of each vegetable on one end of the cucumber slice. Roll the vegetables up in the cucumber slice and secure with one toothpick. Continue until desired amount of rolls are made. For the sauce, combine the soy sauce, teriyaki, honey, and ginger in a small dish and mix with fork or small whisk.

August 27, 2013

Vegan Dark Chocolate Banana Bites

 2 large ripe bananas (chilled in fridge)
¼ cup creamy almond butter
6oz vegan dark chocolate
2 tbsp almond milk
wax or parchment paper

Peel bananas and slice crosswise into ¼ inch pieces. Spread almond butter on half the slices and top with remaining banana slices. Place them on parchment paper inside a tupperware and put in freezer for 1 hour. Meanwhile, melt 2/3 of the chocolate with the almond milk. While still hot, stir in remaining chocolate and stir until smooth. Remove bananas from freezer and quickly spoon chocolate over each banana, covering the top and sides. Put the tupperware back into the freezer for 1-2 hours or until ready to eat.

August 25, 2013

Veggie Three Bean Chili

1/2 green bell pepper, diced
1/2 onion, diced
2 tomatoes, diced
2 cups (1 can) dark red kidney beans
2 cups (1 can) pinto beans
1 cup (1/2 can) black beans
1 cup canned/fresh/grilled corn
1 tbsp chopped garlic
2 dried bay leaves
1 1/2 tbsp chili powder
1/2 1 tsp cumin
1 tbsp coconut oil
1/2 tsp salt
1/2 tsp pepper

Toppings (optional)
green onion, chopped
vegan or regular cheese
soy yogurt or sour cream

Heat the coconut oil in a large pot over medium heat. Stir in onion, bell pepper, bay leaves, salt and pepper. Cook and stir until onion and pepper are tender, then add tomatoes and garlic. Cook and stir for 10 minutes then add the beans (with their liquids), corn, chili powder, and cumin. You may add some water if needed. Bring to a light boil, then reduce to low, cover and cook for 1-2 hours stirring occasionally. Serve hot with bread or crackers.

August 21, 2013

(Avocado, Onion, Lettuce Tomato)

1 avocado, scooped out and sliced
4 slices of tomato
1 slice of red onion
5 pieces of lettuce
2 slices of organic Ezekiel sprouted whole grain bread
pinch of salt and pepper

Toast bread in toaster. Stack the lettuce, tomato, avocado, and onion on one slice of bread. Sprinkle salt and pepper over vegetables, place second slice of bread on top, and cut sandwich in half.

August 20, 2013

Lemon - Cranberry Protein Cookies

2 cups whole wheat, unbleached flour
1 scoop of vanilla vegan protein powder (optional)
 1/2 tsp baking soda 
1/2 tsp salt 
1 tbsp. finely grated lemon zest, plus 2 tablespoons fresh lemon juice
 1/2 cup (1 stick) vegan butter, room temperature 
3/4 cup raw coconut sugar
1/4 cup raw honey 
3 tbsp unsweetened applesauce
1 tsp pure vanilla extract
1/2 cup dried cranberries

Preheat oven to 350 degrees. In a medium bowl, whisk together flour, protein powder, baking soda, salt, and lemon zest. In a large bowl, using an electric mixer, beat butter and coconut sugar until light and fluffy. Add applesauce, honey, vanilla, and lemon juice and beat until combined. With mixer on low, beat in flour mixture. Fold in cranberries.

Drop dough by heaping tablespoons, 1 inch apart, onto two baking sheets. Bake until edges are golden, 15 to 20 minutes. Let cool 2 minutes on sheets, then transfer cookies to a wire rack to cool completely.

Icing (optional)
1 c confectioners sugar or 2 scoops vanilla protein powder
3 tbsp lemon juice

In a medium bowl, whisk sugar or protein and lemon juice together until smooth. Spoon onto cooled cookies, and spread evenly with the back of a spoon. Let stand on a cooling rack until the glaze is set, about 1 hour


August 18, 2013

Banana Nut Muffins

Muffin base (previous post)
2 tsp cinnamon
1 tsp all spice
2 large ripe bananas, one diced into chunks
1/2 cup walnuts

Preheat oven to 350F. Run the oats for 10-15 seconds in a blender until they start to form a powder.  Add all other ingredients including spices and one banana and blend until a smooth batter. Fold in the diced banana and walnuts. Spray a muffin pan with coconut oil or olive oil  and fill 3/4 full. Bake for 35-40 min or until a toothpick comes out clean. Makes 6-8 large muffins or 10-12 cupcakes. 

Simply Delicious Guacamole

1 ripe organic Haas avocado
1/2 organic tomato, diced
2 tbsp organic red onion, diced
1 tsp chopped garlic
1 tbsp finely chopped cilantro
juice from 1/2 a lime
1 bell pepper, top removed and inside cleaned out
pinch of sea salt
pinch of pepper
blue corn chips

In a large bowl place the scopped avocado, lime juice, salt and pepper and mash with a fork. Fold in the tomato, onion, garlic, and cilantro. Scoop the mixture into the bell pepper and serve with blue corn chips. Serves 1-2, double the recipe to serve 4.

Vegan Flour-less Muffin Base
2 1/2 cups oats 
8 oz plain almond milk yogurt (or any plain yogurt)
1/2 cup raw coconut sugar
1/8 cup raw honey
2 tsp of aluminum-free baking powder
2 tbsp milled flax seed
2 tsp pure vanilla extract
2 tbsp almond milk
1/2 cup of plain applesauce or 1 ripe banana (your choice)
Depending on your fruit and/or nut combination, you should add 2-3 teaspoons of a combination of spices of your choice - cinnamon, nutmeg, allspice, ginger, etc.
Preheat oven to 350F. Run the oats for 10-15 seconds in a blender until they start to form a powder.  Add all other ingredients including spices of your choice and blend until well incorporated.  Fold in nuts or fruit of your choice. Spray a muffin pan with coconut oil or olive oil  and fill 3/4 full. Bake for 35-40 min or until a toothpick comes out clean. Makes 6-8 large muffins or 10-12 cupcakes.

August 17, 2013

Homemade Organic Juice
   1 organic beet
   3 organic whole carrots
   1 organic red apple
   5 organic strawberries
   1 organic orange
   1/4 cup water
Remove the leaves from the carrots and strawberries. Cut all ingredients into chunks. Press the ingredients into your juicer one at a time. Run the water through the juicer last to catch any left behind flavor. Drink or refrigerate to enjoy later!

Mother Nature's Cereal

   1/2 cup KIND Maple Walnut Cluster Granola with Chia
   1 tbsp ground flax seed
   1/4 cup walnuts
   2 tbsp coconut flakes
   2 tbsp currants
   3/4 cup unsweetened almond milk
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