Nut Butter and Jam Bars


  • 3/4 cup Nut Butter of Choice, I Use Almond (Make sure it doesn’t have a lot of oil.)

  • 1/2 cup Brown Sugar

  • 1 Tablespoon Vanilla Extract

  • 1 cup All-Purpose Flour or 1-2-1 Gluten-Free Flour

  • 1 cup Old Fashioned Oats

  • 1/4 teaspoon Salt

  • 1 teaspoon Baking Soda

  • 1/2 cup Almond Milk

  • 3/4 cup Strawberry Jam


  • Preheat oven to 350 degrees F. Line an 8×8″ baking pan with parchment paper for easy removal, allow a little overhang to lift out easily.
  • Place the nut butter and brown sugar in the bowl of an electric mixer and mix on medium-high until fluffy. If you don’t have an electric mixer, use a hand mixer.

  • Add in vanilla extract and mix until combined. In a separate bowl mix together the flour, oats, salt, and baking soda. Slowly at to the sugar/nut butter mix, beat together on medium speed. Drizzle in almond milk until a dough form. Remove ¾ of the dough and place it in the middle of an 8×8 baking dish, pressing it to fit. Pour the jam over the bottom layer of dough and spread out gently. Crumble the remaining dough on top. Don’t worry if the dough doesn’t completely cover the jam, it will spread a little when cooking. Bake for 20-22 minutes, or until set and golden on top. Let cool completely, then cut into 9 squares.


Spicy Grilled Cantaloupe Salad


  • ½ a Cantaloupe, Sliced, and Seeded, Not Peeled (Wedged)

  • 1/4 cup Olive Oil, Plus 1 tbs. For Brushing the Cantaloupe

  • 2 tbs. Limes Juice

  • 2 tbs. Honey or Agave

  • 1 Serrano chili, Minced

  • 1 tbs. Parsley, Chopped

  • 1 tbs. Mint Chopped

  • Salt and Pepper to Taste

  • 2 cups, Arugula

  • Optional: Add Pumpkin Seeds, 2 tbs.


  • Preheat a grill pan or grill to medium-high. Brush the grill and the cantaloupe on both sides with the 1tbs. of olive oil.
  • Grill until you see char marks about 1-2 minutes a side. Well, the cantaloupe is grilling make the dressing. In a mason jar or bowl whisk together, lime juice, olive oil, honey, and serrano chili, salt, and pepper until fully combined. Place the grilled cantaloupe slices on the bed of arugula and lightly dress with dressing. Garnish with chopped mint and parsley.

Sweet Potato, Black Bean Quesadillas Goat Cheese Stuffed Jalapenos with Cilantro Lime Sauce 


6 medium Jalapenos, Halved and Seeded

4 to 6 oz. Goat Cheese, at Room Temperature

Zest of Lime

1tsp. Lime Juice

4 tbs. Cilantro, Chopped

2tbs. Mint, Chopped

½ Shallot, Chopped

4 tbs. Olive Oil, Plus 1 tsp.

Salt and Pepper to taste


Preheat oven to 400°. Chop the jalapenos in half and remove the seeds and ribs, set aside. In a small bowl mix together the room temperature goat cheese, zest of the lime, salt, and pepper.  On a baking sheet place, the halved jalapenos cut side up and fill with the goat cheese mixture. (Note: You can pipe the goat cheese mixture, use a spoon or form the goat cheese to fit the jalapenos.) Once the jalapenos are filled place them under the broiler until browned about 2-4 minutes. While the jalapenos cook make the lime cilantro sauce in a food processor. In a food processor add mint, cilantro, lime juice, olive oil, shallot, salt, and pepper. Blend until fully combined and herbs are chopped.

Sweet Potato Black Bean Quesadillas

1 can low sodium black beans, rinsed and drained

1 medium sweet potato, cooked and mashed

1 large tortilla, whole grain

1 cup, shredded cheddar cheese or pepper jack

1 tsp. chili powder

1 tsp. chipotle powder

2 tsp. cumin

2 tsp. coriander

Salt and Pepper


In a large bowl mash the sweet potato and black beans together with a fork. Once the mixture is mashed stir in the chili powder, chipotle powder, cumin, coriander, salt, and pepper until well combined. Take a tortilla and place a ½ cup of the mixture on onside top with 2 tbs. of shredded cheese and fold over. Place on a greased griddle on medium heat. Cook until the filling is melted, make sure to turn over halfway through the cooking process about 2-4 minutes. Serve with limes, cilantro, sliced jalapenos, and yogurt.

Carrot Cake Donuts


1 cup All-Purpose Gluten-Free Flour

1/3 cup Raw Sugar or Coconut Sugar

1 tsp. Baking Powder

¼ tsp. Nutmeg

½ tsp. Ground Ginger

¼ tsp. Ground Cinnamon

¼ tsp. Salt

2/3 cup Nut Milk of Choice (I Used Cashew)

¼ cup Coconut Oil, Melted

1 tbs. Ground Flax Seed

1 tsp. Vanilla Extract

½ cup Carrot, Peeled and Grated

(Optional: ¼ cup Walnuts, Chopped)


  • Preheat the oven to 350°. Lightly spray donut pan with oil and set aside. In a large bowl combine the flour, sugar, baking powder, salt, and spices. (ginger, cinnamon, and nutmeg.) In a small bowl combine the wet ingredients, coconut oil, flaxseeds, vanilla extract, and nut milk. Pour the wet ingredients into the dry and mix until fully combined. Fold in the carrots and chopped walnuts if using. Scoop 2 tbs. of the mixture into each donut and spread out evenly. Bake for 25 minutes. Let cool in the pan for 5-10 minutes before transferring to a cooling rack.

Carrot Dogs

Carrot Dogs:

6 carrots, Washed and Peeled

2 tbs. Olive Oil

1 tbs. Tamari

1 tsp. Onion Powder

1 ½ tsp. Chipotle Powder

Special Sauce:

1 cup Ketchup

½ cup Vegan Mayo

Salt and Pepper

¼ tsp. Cayenne Pepper


  • Preheat oven to 450°F. Line a 13- x 9-inch baking dish with aluminum foil. Trim ends from carrots to fit hot dog buns. Using a vegetable peeler, peel carrots, and round edges to create a hot dog shape. Place oil, tamari, liquid smoke (if desired), paprika, garlic powder, and onion powder in a small bowl. Stir with a whisk. Place carrots in a single layer in prepared baking dish. Pour oil mixture over carrots; rub to coat on all sides. Bake at 450°F for 35 minutes, tossing every 15 minutes. Toast buns in the oven at 450° for 5 minutes. Place 1 roasted carrot in each bun. Top with your favorites toppings.

Cauliflower Mac and Cheese for March Madness


  • 1 Pound Short Cut Pasta, Such As Elbows or Shells

  • 1 Small Head Cauliflower, Cored and Cut Into Florets

  • 4 tbs. All-Purpose Flour

  • 4tbs. Olive Oil

  • 2 cups Milk

  • 1 cup Aged Cheddar Cheese

  • 1 cup Monterey Jack

  • 2 tsp. Onion Powder

  • ½ tsp. Cayenne Pepper

  • 1 tbs. Dijon Mustard

  • Pinch Nutmeg

  • Salt and Pepper


  • In a large pot, bring salted water to a boil for cauliflower and pasta. Add the cauliflower florets to boiling water and cook for about 6-8 minutes or until fork tender. Remove from the boiling water and puree in a food processor or high-powered blender, set aside. (Keep the boiling water for the pasta.) In the boiling water add the pasta and cook 2 minutes shy of the package directions. In a saucepan over medium heat add the olive oil; add the flour and whisk for 1 minute stirring constantly. Gradually, add the milk while stirring constantly, then increase the heat and bring to a boil. Reduce the heat to medium and simmer, stirring occasionally and slightly thickened, about 4 minutes. Add onion powder, cayenne, and nutmeg. Take the pot off the heat and add stir in the cheddar, Monterey Jack and Dijon mustard. Once the cheese is completely melted add the cooked pasta and stir until coated. Serve immediately. Garnish with chopped scallions.

Beer-Cheese Dip


  • 3 tbs. Unsalted Butter

  • 3 tbs. Unbleached Flour

  • 1 cup Beer, (I used Dead Nuts from Iron Duke Brewery or your favorite I.P.A)

  • ½ cup Milk (don’t use skim milk.)

  • 8 oz. Cheddar Cheese, Shredded

  • 8 oz. Colby or Monterey Jack Cheese, Shredded

  • 2 oz.  Cream Cheese

  • 1 tsp. Onion Powder

  • 1 tsp. Chili Powder

  • ½ tsp. Cayenne Pepper


  • In a medium saucepan over medium heat add in the butter, once the butter is melted whisk in the flour to create a roux.
  • It will look like wet sand, keep whisking for about a minute to cook the flour. Once the flour is cooked whisk in the beer. (Note: If you have a gas stove take it off the heat to pour in the beer for safety.) When the beer has reduced by half, add the milk and keep stirring. You will see the sauce thicken up very quickly. When the beer sauce is at your desired thickness, turn off the heat and add in the cheese and spices. Keep stirring until all the cheese has melted. Serve with favorite chips.

Thai Style Sweet Potato Noodles


  • 4-6 cups Spiralized Sweet Potato Noodles

    2 tbs. Olive Oil

    ½ Cup Cashew or Almond Butter

    ¼ Cup Tamari or Soy Sauce

    ½ Lime, Juiced

    2 tbs. Honey

    1 tbs. Rice Wine Vinegar

    2 tbs. Ginger, Chopped or Grated

    2 Dashes Fish Sauce

    1 Fresno Chili, Chopped

    2 tbs. Hot Water

    Garnish with chopped chilis, cashews, cilantro and scallions.


In a large skillet over medium heat, add the olive oil and sweet potato noodles. Cook noodles until softened about 4-6 minutes. Meanwhile, whisk together cashew butter, tamari, lime juice, honey, rice wine vinegar, ginger and fish sauce. If the sauce gets too thick add the 2 tbs. of hot water or more depending on consistency. The sauce should be smooth and pourable. Toss half the sauce with the sweet potato noodles in the warm pan. Serve immediately with your choice of garnish.

Gluten-free Chocolatey Cacao Brownies


1 ½ cups gluten-free flour

½ cup Oat Flour

1 cup, raw sugar (You can use Coconut or Maple Sugar 1¼ cups.)

½ cup, Cacao Powder

1 tsp. Baking Powder

1 tsp. Sea Salt

1 cup Oat Milk or other plant-based milk

1 tsp. Pure Vanilla Extract

1 cup Safflower Oil or Coconut Oil


  • Preheat the oven to 350°. Combine the flour, sugar, cocoa powder, baking powder and salt in a large bowl. Whisk until everything is equally distributed.

  • Add the oat milk, vanilla extract, and safflower oil and mix until fully incorporated.

Pour the batter into a greased 8x8 baking pan. (The batter will be on the thicker side.)
Cook for 35 -38 minutes. Allow to cool for 15 minutes, cut and enjoy.


Spiced Pear & Pomegranate Crostini


  • 1 Baguette, sliced into 1inch slices

  • 1 tsp. Olive Oil

  • 2 large ripe Pears, peeled and diced

  • 1 tbs. Butter

  • ½ tsp. Ground Cinnamon

  • ¼ cup Maple Syrup

  • ½ to 1 tsp. Balsamic vinegar

  • 1 cup Pomegranate Seeds

  • 4 ozs. Goat Cheese Crumbled

  • Salt to taste

  • Directions:
    Preheat the oven to 400º. Brush baguette with olive oil. Place the sliced baguette with olive oil on baking sheet. Toast in the oven for about 5-7 minutes until golden brown. In a sauté pan over medium heat melt butter. Add the diced pears, cinnamon and syrup, sauté for 3 minutes. Stir in the balsamic vinegar and pomegranate seeds. Leave a few seeds to the side to garnish. Place a spoonful of the pear mixture on the baguette, top with a crumble of goat cheese and pomegranate seeds.

Fig and Arugula Flatbread


  • 2 Tablespoons Olive Oil

  • 4 to 5 tbs. Fig Jam

  • 1 cup Arugula

  • 2 tbs. Balsamic Vinegar

  • Salt to taste

  • Optional: Thinly Sliced Prosciutto, Goat Cheese Crumbles


Preheat oven to 400 degrees. Roll out the pizza dough as thinly as possible. Place on a large baking sheet.  Spread a thin layer of the fig jam all over the surface of the dough, leaving a small border around the edge. Sprinkle with a pinch of salt. Bake for 18-22 minutes. While the pizza bakes in the oven, in a small bowl lightly dress the arugula with a drizzle of olive oil and pinch of salt. Just before serving, sprinkle on arugula and drizzle with balsamic vinegar.

Mashed Potatoes with Goat Cheese for a Healthier Thanksgiving Substitution


2 pounds Yukon Gold Potatoes, chopped (peeled or unpeeled)

2 tbs. Unsalted Butter

2 cups Vegetable Stock

7 to 8 oz. Goat Cheese, room temperature

½ tsp. Onion Powder

¼ to ½ cup Milk

Salt and Pepper to taste

2 tbs. Chives, chopped


Put potatoes in a large saucepan, add enough cold water and 1 cup vegetable stock. Season with salt and bring to simmer; cook uncovered until the potatoes are fork tender. Drain potatoes and add back to the pot. Add the butter, the rest of the vegetable stock, onion powder and milk, mask to desired consistency. Stir in goat cheese, chives, salt and pepper. (Save some chives to sprinkle on top.)

July 4th Leftovers - Hamburger tacos


  • 1/2 pound Cooked Burger Patties, crumbled

  • 2 tbs. Olive Oil

  • 1 tsp. Cumin

  • 1 tsp. Smoked Paprika or Regular Paprika

  • ½ tsp. Coriander

  • ½ cup Salsa store bought or homemade

  • 1 15 oz. Can Pinto Beans, drained and rinsed

  • Garnish: Chopped tomatoes, lettuce, sour cream, chopped avocado, cilantro and a squeeze of lime.


  • In a medium skillet heat the oil over medium heat and add the meat, pinto beans, cumin, smoked paprika and coriander. Stir well and mix the seasonings in thoroughly. Salt and Pepper to taste. Reduce heat to medium low and add the salsa, let simmer for 10-15 minutes. Warm the tortillas in the microwave for 30 seconds if using. Serve hard shell tacos immediately and garnish with desired toppings.

Carrot Cake Muffins


  • 1 cup Oat Flour

  • 1 tsp. Baking Soda

  • 1 ½ tsp. Ground Cinnamon

  • ½ tsp. Baking Powder

  • ¼ tsp. Ground Nutmeg

  • ½ tsp. Ground Ginger

  • ¼ tsp. Salt

  • 1 Egg

  • ¾ cup Carrots, grated

  • ½ cup Dark Brown Sugar, tightly packed

  • 1/3 cup Plain Greek Yogurt

  • 1 ¼ tsp. Pure Vanilla Extract

  • ½ cup Crushed Pineapple, drained

  • Optional: ½ cup of raisins or chopped nuts such as almonds or walnuts


  • Preheat the oven to 400ᵒ and line a muffin tin with cup liners.
  • In a large bowl, mix together the oat flour, baking soda, cinnamon, nutmeg, ginger, baking powder and salt. Set aside.
  • In a smaller bowl whisk together the egg, brown sugar, yogurt, pineapple and vanilla until fully combined.
  • Add the dry ingredients to the wet ingredients until well mixed. Fold in the carrots. (Raisins and nuts if using) Fill the muffin liners ¾ of the way full.
  • Bake for 15-17 minutes. Frosting:In a small bowl whisk together 8 oz. Whipped Cream Cheese with 3 tbs. Honey and 1 tsp. Vanilla.

Healthy Crustless Quiche


½ Sweet Potato, peeled and chopped

¾ cup Lacinato Kale, stemmed and chopped

2 tbs. Olive Oil

2 tbs. Feta, crumbled

8 Eggs

Salt and Pepper to taste


Preheat the oven to 375°. Spray an 8x8 baking dish with cooking spray and set aside. In a small skillet over medium heat, add the olive oil and chopped sweet potato. Cook the sweet potato until slightly softened about 4 minutes. Add the chopped kale to the skillet with pinch of salt, cook to softened about 1 minute. Set aside kale and sweet potato mixture. In a large bowl whisk all the eggs until foamy, season with salt and pepper to taste. Spread out the kale and sweet potato mixture in the bottom of the prepared pan, then poor the egg mixture over top. Sprinkle to crumbled feta over top evenly and bake for 22-25 minutes.

Chickpea Cauliflower Fried Rice


1 15 oz. can low sodium chickpeas, rinsed

1 small head cauliflower, grated (about 2 cups)

2-3 tsp. olive oil

1 cup carrots and mushrooms, chopped

1 shallot, chopped

3-4 tbs. tamari

1 tbs. toasted sesame oil

1 tbs. rice wine vinegar

2 tsp. honey

2tbs. fresh ginger, grated

Pinch red pepper flakes

Salt and Pepper to taste

2 scallions, chopped

Optional: Sesame Seeds and Cashews for serving


Grate raw cauliflower on a box grater or in a food processor pulse until it breaks down into rice size pieces. (Set aside.) In a large nonstick skillet, heat the oil over medium-high heat. Add the chickpeas, shallots, and vegetables and sauté for 2 minutes, then stir in the tamari, rice vinegar, toasted sesame oil red pepper chili flakes, grated ginger and honey. When the sauce begins to bubble, add the cauliflower rice. Fry, folding the rice in on itself until hot, about 3-5 minutes. Top with chopped scallions and chopped cashews if using, to serve.

Grilled Corn and Herb Salad & Cucumber Pineapple Salsa

Grilled Corn and Herb Salad 


6 ears of corn, shucked

1 granny smith apple, finely diced

3 tbs. chives, chopped

2 tbs. tarragon, chopped

1 shallot, finely diced

3 tbs. apple cider vinegar

1 tbs. dijon mustard

1/3 cup olive oil, plus some to drizzle on the corn for grilling

Salt and Pepper to taste

Optional: 2 tbs. chopped parsley and chopped almonds


Preheat a grill pan to medium high. Drizzle corn with olive oil and place on the grill, turn until lightly charred. Remove from grill and cut the kernels off the cob. (Make sure it is cool to the touch.) In bowl whisk together the remaining ingredients in about a 1/3 cup of olive oil to create a vinaigrette. Adjust seasoning before tossing with the salad.

Cucumber Pineapple Salsa 


1 seedless cucumber, diced 

½ cup diced pineapple

1 jalapeno diced, seeds and ribs removed
2 tbs. red onion, chopped

2 tbs. cilantro, chopped

2 tbs. mint, chopped

¼ tsp. cumin

½ lime, zested and juiced

Salt and Pepper to taste


In a mixing bowl add in the chopped red onion and lime juice let sit for 5 minutes. While the red onion is sitting chop all the other ingredients and add to the bowl. Season with salt/pepper to taste and mix gently. The salsa can be served immediately but is best if chilled for at least an hour. Serve with your favorite tortilla chips.


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