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Saturday, February 6, 2016

Hearty Corn Chowder


¼ cup olive oil
1 cup celery chopped
1 onion chopped
¼ cup flour
3 cups cashew milk
2 teaspoon sea salt
1 can corn (drained) or 1 cup frozen corn
2 Tablespoons coconut sugar
2 cups cooked and diced potatoes
1 teaspoon coarse black pepper
1 teaspoon cayenne pepper
1 Tablespoon dried parsley flakes


Saute onion and celery until tender. Add the flour and stir. Add milk, simmering until thickened. Add potatoes, corn and sugar. Keep stirring. Add seasoning. Cook until vegetables are tender.

Tuesday, February 2, 2016

Potato Parsnip Soup

  • 5 pealed medium-sized parsnips
  • 3 red potatoes (3" x 2")
  • 3 cups vegetable broth
  • 1 sweet onion
  • 4 cloves garlic
  • 1 Tbsp dried thyme
  • 1 Tbsp dried parsley
  • 2 Tbsp extra virgin olive oil
  • 2 Tbsp sherry

Coarsely chop vegetables in a food processor.  Saute vegetables in the olive oil until onions begin to become translucent.  Cover the mixture with the broth and herbs.  Simmer until all the vegetables are soft ~30 minutes.  

Place mixture in a blender or food processor.  Blend until smooth and creamy.  Add the sherry.  Blend.  Serve topped with homemade croutons and course black pepper.

Enjoy this creamy, sweet soup.  I served it to my dad who remarked 4 times, "That soup was good."  :)

Friday, January 29, 2016

Zuchinni Crust Pizza



2 cups zucchini, grated with juice squeezed out (I used frozen zucchini and a food processor)

1 tsp. kosher salt
1/4 cup chickpea flour
1 clove garlic, minced
1 tsp. dried oregano
1 tsp. dried basil
1 egg
olive oil for greasing


Preheat oven to 500 with a pizza stone.
In a large bowl, toss the shredded zucchini with the kosher salt and set aside for 10-15 minutes.
Squeeze the excess moisture out of the zucchini by wrapping it up in a clean kitchen towel or cheesecloth. Discard the liquid.
Place the shredded zucchini into a bowl and add the flour, garlic, oregano, basil, and egg. Incorporate all of the ingredients together.
Place the zucchini mixture onto a piece of lightly greased tin foil and lightly grease the top of the crust with olive oil. Set on something solid that will make it easy to transfer into the oven. Spread the zucchini mixture to form a circle about 1/4 inch thick. Form the edges up so that it forms an outer “crust.”
Once the crust has been shaped, transfer on the tin foil onto the heated pizza stone in the oven. Bake for 8-10 minutes or until the crust starts to brown.
Top the pizza with sauce and any additional toppings that you'd like. Once the toppings are on, transfer the pizza on the tin foil back onto the heated pizza stone in the oven and bake for an additional 4 minutes until cheese melts.
Sauce Ingredients:

Sauce and Topping


1 quart of tomato sauce pureed, home-canned from our garden

1/2 purple onion, sliced

4 cloves of garlic, sliced

1 Tbs olive oil

1 tsp sea salt

1 Tbs dried oregano

1 Tbs dried basil

1/2 cup mozzarella cheese (may use cheese substitute)


 Saute the vegetables in the olive oil.

 Meanwhile, place the sauce in a pan and begin to cook.  The goal is to thicken the mixture.

Stir the vegetables into the sauce.  Continue to cook until thick.  It was cooking the entire time, I made the crust.

Place sauce on the baked crust, top with cheese and bake until the cheese is melted.


 Adapted from Tastemade.

Wednesday, January 27, 2016

Rutabaga and Cabbage Slaw


  •  1/2pound rutabaga 
  • 1 pound cabbage
  • 3/4 cups walnuts
  • 1 1/2 Tbsp maple syrup
  •  1 1/2 Tbsp fresh lemon juice
  • 1 1/2 Tbsp white vinegar
  • 3 Tbsp olive oil


To prepare the rutabaga slaw, peel a 1/2-pound rutabaga, and slice it into 1/4-inch strips. Boil the rutabaga strips in salted water for three minutes, and cool them down immediately in a bowl of iced water. Drain off the water, and pat the rutabaga dry. Shred a 1-pound Savoy cabbage, and discard the core.

Roast 3/4 cup of halved walnuts in an oven preheated to 350 F for nine minutes or until the walnuts are light brown and aromatic. Allow the walnuts to cool before roughly chopping them. Combine 1 1/2 tablespoons each of molasses, lemon juice and white vinegar in a bowl, and trickle in 3 tablespoons of extra-virgin olive oil while stirring vigorously. Add salt and pepper to taste, and incorporate the cabbage, rutabaga and walnuts.

Adapted from What is a Healthy Rutabaga Recipe?

Saturday, January 23, 2016

Apple Pie Oat Muffins

  • 2 cups old-fashioned rolled oats (certified gluten-free if necessary)
  • 1 teaspoon baking powder
  • 2 teaspoons apple pie spice*
  • 1/4 teaspoon salt
  • 1/2 cup applesauce
  • 1 medium apple, grated (about 3/4 cup)
  • 1 large egg (may use an egg substitute)
  • 1/4 cup pure maple syrup (or honey)
  • 2 teaspoons pure vanilla extract
  • 1 cup cashew milk
  • 1/3 cup dried cranberries
Optional Additions:
  • 1/4 cup chopped pecans or walnuts
* No apple pie spice? No problem! You can make your own; just add 1 tablespoon ground cinnamon, 1 teaspoon ground nutmeg, 1 teaspoon allspice and 1/2 teaspoon ground clove. If your spice pantry is spare, just use 2 teaspoons of cinnamon. 
Preheat oven to 350°F. Spray a 12-cup cupcake papers with non-stick olive oil and place in a muffin pan. In a large bowl, stir together oats, baking powder, seasonings and salt.
Add applesauce, grated apple, egg  or substitute, maple syrup, vanilla extract, milk and cranberries, plus any optional additions. Stir well to incorporate.

Allow the mixture to set and thicken for about 3-5 minutes before spooning into your muffin pan.
Fill muffin cups almost completely full with batter. The muffins will not rise.

Bake for 30 minutes and until the center of each oatmeal muffin is set. Allow to cool for 10 minutes before serving. If you don’t allow these to cool before taking them out of the muffin pan, they will fall apart. I used a knife around the sides to make removal easier. After cooling, they will set well. Store in a covered container in the fridge for about a week or freeze for up to 3 months.

Adapted from Hello Healthy Blog 

Wednesday, October 28, 2015

Thai Sweet Potato and Yellow Split Pea Soup



1 large organic onions, peeled and coarsely minced
2 large organic garlic cloves, minced
2 large organic sweet potatoes, washed, ends trimmed and yucky parts removed
1 small organic yellow or white potato, washed, yucky parts removed
1/4 cup yellow split peas, rinsed
2 cops organic vegetable broth
1 small can (160 ml) or ½ regular size can organic coconut milk (full fat)
½ tsp  cayenne powder (if you like spicy foods, increase to 1 tsp)
½ tsp  paprika powder
 Freshly ground pepper, to taste
1 tsp fine grey sea salt


Flax seeds (optional)
Parsley (optional)
Hazelnuts, chopped (optional)
Dash of white wine


In a large soup pot, on medium heat, add a generous drizzle of olive oil (about 2-3 Tbsp), and cook the onion for a minute while you cut all the potatoes in big chunks (approx. 1").

 Add the potatoes and the garlic to the onion and cook for about 6-8 minutes, stirring often, until everything starts to roast just a bit.

Add the split peas and stir. Add the broth and increase the temperature to high to bring to a boil (you want to have the water level about an inch or two over the potatoes/peas).

Cover and reduce temperature to medium-low. Cook for about 20 minutes, add the spices (except salt) and the coconut milk, blend well, and let cook for a few more minutes.
Add the salt, mix and serve right away. Top with hazelnuts if desired.
Recipe adapted from

Tuesday, October 27, 2015

Marinaded Roasted Cauliflower

1 head cauliflower, core removed
1/4 cup extra-virgin olive oil
6 cloves of garlic, peeled whole clove
1/4 cup black olives, lightly crushed and pitted
1  teaspoon thyme
½ teaspoon rosemary
1 lemon, large diced without peel
1 teaspoon kosher salt
Freshly ground black pepper


Create marinade for the cauliflower by combining the olive oil, garlic, lemon, and olives in a saucepan, and heating it over low heat. Cook slowly for 20 minutes, stirring intermittently until everything has softened and broken down and is cooked. Mix in herbs and set aside.

Blanch cauliflower in highly salted boiling water for 3 minutes. Remove and let excess water drain. Marinate cauliflower with the marinade as they cool. Marinate for 1 hour.

Preheat an oven to 400°F.

Create a packet of tin foil placing the cauliflower in the center. Drizzle with any remaining marinate and season each with ½ teaspoon of salt and 8 or 10 turns of pepper. Close the packets tightly and put them in oven and bake them for about 30-35 minutes, until the cauliflower are tender, rotating them occasionally so they cook on all sides. (If a butter knife enters easily the cauliflower is finished cooking.)

Adapted from

Roasted Fennel, Kale And Broccoli Lemon Soup




1/2 small - medium head of broccoli, quartered
1/2 medium heads of fennel, roughly chopped
4 cloves of garlic
1 handful of baby kale, roughly chopped
1/2 red onion, quartered
2 tablespoons olive oil
few heavy pinches sea salt
few heavy pinches ground black pepper
1/2 cup cashews, soaked in veggie stock for an hour
1 1/2 cups veggie stock
2 tablespoons fresh lemon juice 

Microgreens or chopped parsley and lemon zest to garnish.

Preheat the oven to 400 degrees + line a baking sheet with parchment paper.

Wash and cut the broccoli and fennel into medium sized florets/slices. Spread them out evenly on the baking sheet, with the cloves of garlic {leave the skin on}, and onion, then drizzle with olive oil and sprinkle generously with sea salt and black pepper. Roast for about 20 minutes. flip the veggies and toss the kale leaves on top. Roast for about another 5 - 10 minutes or until golden brown. Let the cloves of garlic cool a bit and then pop them out of their skins.

 Combine the cashews, lemon juice and another heavy pinch of sea salt and black pepper in your blender. Blend until smooth. Then toss in the roasted broccoli, fennel, garlic + kale and blend until smooth again. Place in saucepan and warm to desired temperature on stovetop.

To serve top with a dash of olive oil, chopped fennel leaves, lemon zest + black pepper.

Adapted from Food Feed

Sunday, April 19, 2015

Blueberry Glazed Salmon


  • 1 tablespoon olive oil plus additional for brushing
  • 3/4 cup sliced onions
  • 1 garlic clove, grated
  • 1/4 teaspoon coarse kosher salt plus additional for seasoning
  • 1/4 teaspoon chopped dried thyme plus additional for seasoning
  • 1/2 cup fresh blueberries
  • 1/4 cup no sugar blueberry jam
  • 1/4 cup water
  • 1 tablespoon balsamic vinegar
  • 4 7-ounce salmon steaks or fillets 
  • 3 tablespoons thinly sliced fresh mint, divided.  I used dried.


Saute onions and garlic in  olive oil until soft.  Add blueberries, water, vinegar and jam.  Cook until beginning to thicken.  Place mixture in food processor and pulse until a thick semi smooth mixture.  Return to pan and keep warm.

Pan fry salmon in olive oil.  I salt and pepper one side of the fish.

Place a dollop of blueberry glaze over fish to serve.


Monday, April 6, 2015

Not Quite Vegan Corn Chowder (Vegetarian)

1st Ingredients:

Creamed Corn

2-12oz bags frozen corn
1 block cream cheese (low fat)
1/4 cup Earth Balance
salt and pepper to taste

The margarine and cream cheese were melted in microwave and poured over corn in crock pot.  Cooked on low for four hours.

I had ~2 cups of this mixture remaining after Easter dinner.

2nd Ingredients:

2 cups leftover creamed corn
2 carrots
2 potatoes
1/2 onion
4 celery ribs
1 cup grated cheddar cheese (white)
Salt and pepper to taste

Chop carrots and potatoes. Boil water.  Place carrots and potatoes into boiling water until firm but tender and drain.  Sauté onions and celery in olive oil until onions translucent.  Place all vegetables together, including the corn mixture into a 5 quart pot.  In another pot, mix almond milk and 1/4 cup white whole wheat flour.  Continuously stir over medium heat until thickens.  Add thickened "milk" to the vegetables.  Add 1 cup of grated white cheddar cheese. Add chopped parsley.  Heat mixture over medium until cheese melts and chowder is hot throughout. 

Monday, February 9, 2015

Roasted Beet Salad with Maple Walnuts

For the Salad
  • 3 fresh beets, peeled and quartered (or cut into bite sized pieces if you’re using large beets)
  • 1 teaspoon extra virgin olive oil
  • 1 cup walnut halves
  • 3 tablespoons pure maple syrup
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon fresh cracked pepper
  • 4 packed cups of curly kale, spring mix, baby spinach, watercress or whatever "green leafy" available, washed and torn into bite sized pieces
  • Optional: 1/8 cup feta cheese ( not vegan) 
  • 1/2 avocado diced 
For the Dressing
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons agave syrup
  • 1 teaspoons balsamic vinegar
  • 1/2 teaspoon yellow mustard
  • 1 small garlic clove, grated on a microplane or very finely minced
  • A pinch of sea salt
  • 1/4 cup extra virgin olive oil
Preheat the oven to 425 degrees F.

Place the beets on the prepared baking sheet and drizzle the oil over top. Use your hands to toss them in oil. Cover the baking sheet with aluminum foil and bake in the oven for 30-40 minutes, or until they can be priced using some pressure with a fork.

While the beets are roasting prepare the rest of the salad. Add the walnut halves to a small frying pan over medium high heat. Let them cook until they are fragrant and start to brown in places, shaking the pan frequently. Pour over the maple syrup and sprinkle with sea salt and fresh cracked pepper. Let them cook, stirring constantly, until the maple syrup has almost evaporated, about 1 minute. Remove the walnuts from the pan and place them on a piece of parchment paper, separating them from each other as much as possible.

Add the "green leafy", optional cheese or avocado and the walnuts to a large bowl. When the beets come out of the oven let them cool slightly then add them to the bowl too. Pour the dressing over top and toss well so that everything is coated.

To make the dressing, combine all the ingredients except for the oil in a medium sized bowl. Slowly add the oil in a thin steady stream while whisking the dressing constantly. If the oil starts to build up at all stop pouring it and whisk the dressing vigorously. It will take you about 1 minute to whisk in the oil. Taste the dressing and season with salt to taste.

Modified from

Thursday, May 29, 2014

Herbed Cashew "Cheese"

I'm not going to lie.  I love cheese, real cheese made from real milk from real cows!  But since I'm not suppose to eat dairy, I have been experimenting with nut "cheese."  This recipe is not only yummy, it's easy!
2 cups raw cashews
2 cloves garlic
1/2 Tablespoon olive oil
2 teaspoons sea salt
1 tablespoon *dried oregano
1 tablespoon *dried basil
Fresh squeezed lemon juice
Water (filtered)
*My herbs were fresh and I dried them.
Soak cashews in water for 2 hours.  Drain.  Process in food processor.  Add remaining ingredients until the consistency is like ricotta cheese. 
Serve with crackers and fresh veggies.

Friday, May 16, 2014

Spinach Rice Stuffed Salmon

  • 2  salmon fillets, skinned and bones removed
  • 4 cups baby spinach
  • 1 cup walnuts, chopped and roasted
  • 1/2 cups brown and wild rice, cooked
  • ½ cup onion, minced
  • 2 garlic cloves, minced (see tips)
  • 4 tsp extra virgin olive oil
  • 4 tsp lemon zest
  • salt and pepper to taste (see tips)

  1. Lightly grease skillet or use a non-toxic, non-stick pan
  2. Add in onion and cook until translucent
  3. Add in garlic, spinach, salt and pepper to cook until spinach starts to wilt
  4. Remove from heat
5.  Add cooked rice & zest of lemon
6.  Use the back of a spoon to spread the spinach mixture onto the salmon
7.  Sprinkle Nuts on top.
8.  Fold over salmon & secure with toothpicks
9.  Bake at 375 degrees for 15 – 20 mins

Vegan Black Bean Brownie Bites

1 cup dates
1 can rinsed black beans
2 1/2 T flax meal plus 6 T water, stir and let sit till gels.

1/2 cup organic cocoa
1 tsp. sea salt
1 T pure vanilla extract
2 tsp baking powder
Agave syrup to sweeten to your taste. 
Vegan chocolate chips on top of each (optional)

Process dates in a food processor. Add black beans to dates and process.  Add gelled flax meal (This is the egg substitute)  Process.  Add the remaining ingredients less the chips and process.
Bake 350 degrees in mini muffin pans for around 20-25 minutes. I topped each with 1- 3 vegan chocolate chips.

Note:  I used mini cupcake papers because these are very tender and difficult to remove from pan without breaking.

Friday, February 14, 2014

Vegan Date/Fig Bars



  • 2 tbsp. ground flax seed
  • 1/4 cup almond milk
  • 1/2 cup olive oil
  • 3/4 cup coconut sugar
  • 1 1/2 tsp. vanilla extract
  • 1 3/4 cups whole wheat pastry flour
  • 1/2 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt

  • Date/Fig Filling

  • 1 lb. dried figs or dates
  • 2/3 cup water
  • 1/4 cup agave nectar
  • 2 tsp. finely grated citrus zest (I used lemon)


  • Instructions

    Line an 8 x 8 square metal brownie pan with enough aluminum foil so that it folds over the sides of the pan by about an inch. Spray bottom of covered pan with a little non-stick cooking spray. Preheat oven to 350 F.

    In a large saucepan combine figs/dates, water, agave nectar and lemon zest. Bring to boil over medium heat, reduce to a simmer and stir occasionally. When figs begin to soften in about 8 to 10 minutes continue to cook but mash figs with a firm spatula or a fork to create a chunky, moist paste.

    If mixture starts to look overly dry add two tbsp. of water and stir, dribbling in additional water to mixture if necessary. Remove filling from heat and set aside. Puree in a food processor until desired texture is reached.

    In a large mixing bowl combine ground flax seed, almond milk,  oil, coconut sugar and vanilla extract until smooth, mixing for about 1 1/2 minutes. Sift in whole wheat pastry flour, baking powder, baking soda and salt. Stir to form a soft dough, gather into a ball with your hands and divide into two sections. Shape each section of dough into a square shape about an inch thick
    Place one half of dough between two large sheets of waxed paper. 

    Peel off to top layer of waxed paper and flip dough directly into the prepared baking pan. Remove top layer of waxed paper and press the dough firmly into the pan. Spread entire fig/date filling over the dough, making sure to evenly spread all the way to the edges. Prepare the top crust with the remaining dough the same method as bottom crust, flipping on top of filling and pressing dough evenly and all the way to the edges.

    Bake for 20 to 22 minutes until crust is golden and puffed. Remove from oven and place pan on wire rack to cool. When completely cool remove bars from pan by grabbing the edges of the foil and lift everything out of pan and flip over onto cutting board. Peel off foil and slice into 12 bars. Store in a tightly covered container.