Monday, July 3, 2017

Creamy Broccoli Slaw!

Nothing says crunchy and creamy...and broccoli slaw!
You can certainly substitute the broccoli slaw with a traditional cabbage slaw :)
The allure here is in the tasty dressing that covers the crunch.
This recipe is easy, delicious and nutritious...
What more can you ask for?
This picture does not do the taste justice!
Choose organic whenever possible :)
*1 large bag of broccoli slaw (12-16 ounces)
*1/4 cup of full-fat, plain yogurt
(I used Stonyfield Organic.)
*1/4 cup of organic or homemade mayonnaise
(I used Hellman's Organic Roasted Garlic Mayonnaise.)
*3 tablespoons raw apple cider vinegar
*2 1/2 teaspoons raw sugar
(I used Sucanat.)

*1/2 teaspoon of sea salt
*black pepper to taste
Two Quality Flavor Components!
Assembling the Slaw
*Blend all of the dressing ingredients until you have a super-creamy mixture :)
*Pour the dressing over your slaw blend...and incorporate it with a fork.
*Chill for at least 30 minutes before serving.
Optional Slaw Additions
*slivered almonds
*water chestnuts
*chopped green onion
I would make this again in a heartbeat :)
Recipe adapted from

Tuesday, June 13, 2017

5 Ingredient No-Bake Granola Bars!

Hey kids!  As promised in my you tube's the recipe for those easy and yummy granola bars :)  I've been putting them in my husband's lunch...and he's loving them!
I believe that I mentioned in the video that I put pecans in them.  Actually, they were almonds.
But I think any kind of nut or seed would work well :)

Here are the 5 basic ingredients!
You will need:
*1 full cup of pitted dates (I used medjool.)
*1/4 cup of honey
*1/4 cup of creamy, salted peanut butter with no added sugar
*1 cup of chopped unsalted almonds
*1 1/2 cups of rolled oats
**Optional Ingredients: chocolate chips, raisins, coconut, sunflower seeds, etc.

Now you're ready to....
1.  Place your chopped almonds and rolled oats on a cookie sheet and toast them in a 350 degree oven for 10-15 minutes. 
**Allow the oats and nuts to cool before blending all of the ingredients.

2.  Process the dates in a food processor until a "ball" of dates is formed.

3.  Place the oats, nuts and dates into a large mixing bowl.

4.  Place the honey and peanut butter in a small saucepan over a low heat. 
You want the 2 ingredients to warm and blend into an easily pourable mixture :)

5.  Pour the honey and peanut butter over the oat mixture...and mix well!
I used a fork to blend in all of the dates...and achieve an even mixture of all the ingredients.

6.  Line a square baking dish with parchment paper. 
Now spoon the complete mixture into the pan...
and press it down evenly into the pan.
**I put some coconut oil on my hands to make this job easier :)

7.  Cover the dish with wax paper...and place it in the fridge for at least an hour.

8.  Remove from the fridge and lift the granola square out of the pan...and off of the paper.
**I let my bars sit in the fridge overnight. 
The whole square lifted easily off of the parchment paper.

9.  Using a large knife, cut your bars any size you wish.
**I am storing my bars in a covered container in the fridge...
but they are going fast!

If you cut the square into 10 bars...each bar will provide 4 grams of fiber and
6 grams of protein!

Great for a snack on-the-go!

Recipe credit goes to

Tuesday, May 9, 2017

Traditional Indian Dal...a stew with flair!

Dal is an Indian stew made with lentils, veggies and some choice spices.
I think it's yummy!
Indian dishes are often spiced with cumin and turmeric.
It is the combination of beans and veggies, these spices...
and creamy coconut milk...that make this dish a nice change from the ordinary :)
I thought I would show you the finished product first!
The recipe is really quite quick and easy.
This type of dish freezes nicely :)
On with the directions...
Here are some of the ingredients...list and amounts to follow :)
Use organic whenever possible.
Here are some more ingredients!
And here are the rest of the ingredients!
You will need....
*1 tablespoon of virgin coconut oil
*3/4 teaspoon of ground cumin
*3/4 teaspoon of ground mustard
*1/2 cup of diced onion
*1 large, minced garlic clove
*1 teaspoon of ground turmeric
*1 teaspoon of (additional) ground cumin
*1 large, diced carrot
*3 medium, cubed red potatoes
*1 1/4 cups of uncooked (rinsed and drained) red lentils
*3 cups of water
*7 ounces (1/2 can) of coconut milk...usually found in the ethnic aisle
*1 cup of chopped tomatoes
(I used a can of Kroger's roasted diced tomatoes, drained.)
*1 teaspoon of sea salt
1.  In a small stock pot, heat the coconut oil over a medium heat.  Add the 3/4 teaspoons of cumin and mustard...and sauté for one minute.
2.  Add in the onion and garlic...and sauté until the onion is soft...about 4 minutes.
3.  Now add in the turmeric, the additional cumin, carrots and potatoes...and sauté
a few more minutes.
4.  Add in the lentils, water, coconut milk and tomatoes...stirring well to combine.  Bring to a boil, cover and simmer for about 45 minutes.  You'll want the lentils to cook and soften...but you don't want them to completely fall apart. 
*Red lentils will cook up more thoroughly than green lentils.
5.  Season with the sea salt when you are finished :)
Can't you just smell it??
All done cooking! another pot...cook up some organic brown rice...
And there you have it...a cozy stew full of nutrients and energy-boosting carbs!
Enjoy :)
Recipe adapted from...
The Whole Life Nutrition Cookbook
by Alissa Segersten & Tom Malterre, MS, CN

Saturday, April 8, 2017

Creamy Gourmet Oatmeal!

I wanted to wake up and whip up a quick pot of oatmeal.
I wanted it to taste special.
I wanted creamy "gourmet" oatmeal for breakfast!
I used ingredients I had on hand...and it was easy peasy :)
You can follow my directions...or substitute ingredients to suit your taste.
It's time to get your oatmeal on!
Here's my secret (night before) first step...
Place your oatmeal, dried fruit and nuts in  a pot.
Cover the oats with water...
and add a tablespoon of fresh lemon juice.
Stir the ingredients and place the lid on the pot.
Now go to bed and allow your oats to soak!
*Soaking with lemon juice breaks down phytates in the grain and nuts.
Phytates can bind to some minerals and impede absorption.
Soaking also releases nutrients and improves digestion.
I used organic rolled oats, walnut halves and dried Goji berries.
In the morning, I cooked my oats over a medium heat...stirring often.
After the oatmeal was cooked and creamy, I added some vanilla powder and hempseeds.
I cut up a ripe banana and added a generous serving of oatmeal on top.
I added some whole milk plain yogurt and a swirl of pure maple syrup.

Monday, March 6, 2017

Blender Sweet Potato Soup...with Crunchy Potato Scoops!

I saw a meal on You Tube that made my mouth water! 
Ellen Fisher (from Mango Island Mamma) and her family were having a delicious supper of yam soup with potato "dippers".  She did not share exact I used some food I had on hand to try and create something similar.  It was a total success!
The soup ingredients produced one large bowl of soup.
Adjust amounts if you want more soup...which I'm sure you will!
The potato "scoops" were shared with Mr. Fozo :)
First things first...get those taters in the oven :)
*Thin slice 2 russet potatoes...skins on...and place them in a bowl.
*Lightly coat each slice (front and back) with coconut oil...
and season both sides with sea salt & pepper.
*Place the potato slices on a baking sheet lined with parchment paper.
(Don't overlap the taters.)
*Bake in a 375 degree oven for 10 minutes...turn and bake another 10-15 minutes.
*The potatoes should be crispy on the outside and soft on the inside.
Warning...these are addictive!
Now for the Soup!!
I placed the following ingredients into my trusty Vitamix blender...
*1 medium-sized baked sweet potato, skin removed, cut into chunks
*2 medium-sized steamed carrots, cut into chunks prior to steaming
*1 tablespoon of coconut manna 
(dried coconut flesh)
*1/2 cup of chicken or vegetable broth
*1/4 cup of diced sweet onion, sautéed in 1/2 tablespoon of coconut oil
*water to achieve desired consistency
(I like my soup thick, so I added about 1/2 cup.)
A buzz of the blender...and I have thick, delicious sweet potato soup!
I will definitely create this meal again...soon :)

Monday, January 23, 2017

Juice Pulp Mighty Muffins!


      Did my title make you curious?  I hope so!  I know that a lot of you are juicing...and that is fabulous :)  Kudos for increasing your fresh veggie and fruit consumption!  Juicing is a great way to provide an array of nutrients to your body in an easily absorbable form.  But you are left with a mound of pulp each time you juice.  You could throw it in the compost bin...or you could use this fiber-rich by-product to make some Mighty Muffins.  (Mighty Delicious and Mighty Nutritious...and Gluten-Free!)

      Fiber is the indigestible element in whole grains, nuts, seeds, legumes, fruits and vegetables. 
      The fiber in whole foods comes to us in two forms...soluble and insoluble. 

      Soluble fiber, like pectin and mucilage, will remain in your juice.  These fiber forms absorb water like a sponge in your digestive tract.  They slow down the transit of food, which helps to regulate blood sugar.  They function as prebiotics, providing the fuel source for the healthy bacteria living in your gut.

      Insoluble fiber, like cellulose and lignins, will form the pulp.  These fiber forms bulk up your "poo" and contribute to bowel regularity :)  They also help you feel full...which may help you resist food cravings.  Insoluble fiber speeds up food
transit time...which goes back to that regularity thing :)

Enough of Fiber 101...let's get on with these muffins!
These mighty tasty gems are great anytime...for breakfast, a snack or dessert!
Do you really need an excuse??
Here goes....
Ingredients you will  need...Organic whenever possible :)
*3 cups of buckwheat flour
(I buy buckwheat groats in bulk and grind the flour in my VitaMix blender.)
*1/4 cup of ground hemp seeds
(Also done in the Vitamix!)
*1/2 teaspoon of sea salt
*1 tablespoon of baking powder
*1 teaspoon of cinnamon
*1/2 teaspoon of nutmeg
*2 cups of juicing pulp (Any variety will do :)
*1/2 cup of plain, full-fat yogurt
*1 small ripe banana, mashed
*1/2 cup of unsweetened nut milk of choice (almond, coconut, cashew)
*1/2 cup of maple syrup
*1 teaspoon of pure vanilla extract
*handful of oats for garnish :)
*Preheat your oven to 350 degrees.
*Combine buckwheat flour, ground hemp seeds, salt, baking powder, cinnamon and              
nutmeg in a large bowl.
*Add the pulp to the dry ingredients...and mix until the pulp is coated.
*Combine the yogurt, banana, nut milk, maple syrup and vanilla in a smaller bowl.
*Add the wet ingredients to the dry...and mix well.  This batter will be thick.  Add a small amount of nut milk if needed to improve consistency.
*Spoon your batter into muffin tins lined with papers.
*Sprinkle on the oats.
*Bake for 20-25 minutes...or until a toothpick comes out clean :)
And there you have it...or should I say, HERE you have it!
P.S....They are yummy warm with butter!
Recipe inspiration courtesy of

Sunday, December 4, 2016

Raw Buckwheat Breakfast Bowl.....Grab Some Groats!

      If you're looking for something new and different for breakfast...this may be just the ticket!  Head to your nearest health food store and acquire raw buckwheat groats.  The groats are the fruit seed of the buckwheat flower.  Even though the word "wheat" is in the name...there's no wheat grain to be found in this plant food :)  Consequently, buckwheat groats are gluten-free!  This breakfast porridge recipe can also be vegan.  It is high in fiber, minerals and omega fatty acids.  The real treat is the
no-cook ease of preparing this satisfying porridge :) 
Let me take you on my raw buckwheat porridge journey!
Here are the groats! 
I measured out 2 cups into a large glass bowl and covered them with filtered water. 
They needed to soak overnight for increased nutrition and digestibility :)
In the morning, I rinsed them off several times using a fine-mesh strainer.
Then I placed the soaked groats into my food processor...along with 1 1/4 cups of almond/coconut milk, 2 tablespoons of chia seeds and 1 teaspoon of pure vanilla extract.  I processed these ingredients until they were combined and somewhat smooth.  Then I added in a tablespoon of pure maple syrup and 1 teaspoon of cinnamon.  I processed again until I had a nice, creamy consistency.
*The original recipe called for 1/4 cup of Agave nectar or maple syrup.  I've been watching my sweetener I opted to reduce the amount.  You can always add more sweetness as the  individual servings are being assembled :)
Here is the finished product!  I have added a sliced banana and some blueberries :)
You could add in nuts and any other kind of fruit.  Your choice!
*Store any uneaten porridge (as if!) in the fridge.
*This recipe makes about 4 cups of porridge.