Newsletter Recipes

Festive Watermelon Cake



  • 1 large watermelon
  • ½ cup dairy-free coconut yogurt (unsweetened)
  • ½ cup unsweetened finely shredded coconut


  • 1 small banana, very thinly sliced
  • 6 strawberries, halved
  • ⅓ cup blueberries
  • ½ cup raspberries
  • ¼ cup unsweetened finely shredded coconut
  • 2 tbsp. thinly sliced almonds


  1. Cut off the ends of the watermelon and sit it up straight. Cut the watermelon edges off to yield a straight up and down side all around. Then go around the sides you just removed and round off the edges so it looks a bit more circular.
  2. Pat the watermelon a bit dry with paper towel or a dish towel. Set onto serving platter on top of newspaper.
  3. In a small bowl, mix together the equal parts yogurt and coconut. Add a very thin layer on the top and sides of the watermelon. It may seem like more is better, but it will actually make it harder to decorate.
  4. Decorate the top of the cake with the berries. I added a ring of blueberries around the edge, strawberries on top, raspberries peeking between the strawberries and lots of blueberries in the middle.
  5. Lightly toss coconut in between any empty places on the top and all along the sides of the “cake”.
  6. Add a row of alternating blueberries and raspberries along the bottom, then an overlapping ring of thin banana slices. Finish with thinly sliced almonds scattered throughout the sides of the cake.
  7. Refrigerate until ready to serve and enjoy crisp and cold.


Turkey Meat Sauce with Zucchini Noodles

Serves 2


  • 8 ounces lean ground turkey
  • 1½ tablespoons olive oil, divided
  • ¾ cup diced carrots, ~2 carrots
  • ½ cup diced onion
  • 2-3 medium zucchini
  • 2 teaspoon olive oil
  • 1½ cup marinara sauce
  • ¼ teaspoon dried basil
  • ¼ teaspoon dried oregano
  • 2 cloves garlic


  1. Heat ~2 teaspoons of olive oil in a large skillet over medium heat, add carrots, onion and ground turkey. Cook for ~8 minute or until almost cooked through, add marinara sauce, bring to a boil, then reduce to simmer for ~10 minutes while you work on the zucchini.
  2. Spiralize zucchini. Heat ~2 teaspoons of oil in a large skillet, add 2 cloves garlic and cook for 1 minute. Add zucchini and cook for 4 minutes. You want it to be a little tender but still crisp.
  3. Remove and divide among plates. Top with turkey marinara and parmesan cheese.


Spicy Thai Salad with Ginger Coconut Chicken

Ingredients for the chicken

  • 1 lb boneless skinless chicken thighs
  • ¼ cup tamari
  • juice from 1 lime
  • 1 tbsp honey
  • 1 tsp fish sauce
  • 1 inch piece of ginger finely grated
  • 1 tbsp virgin coconut oil

Ingredients for the dressing

  • Handful of mint
  • Handful of cilantro
  • ½ jalapeño- seeds and ribs removed (or a small amount of Thai chilies if you have it)
  • 1 lime, skin removed
  • ¼ cup tamari
  • 1 small clove of garlic
  • 1 tbsp honey
  • 1 tbsp fish sauce
  • 2 tbsp grapeseed oil

Ingredients for the salad

  • 4 cups salad greens
  • ½ English cucumber very thinly sliced
  • ¼ red onion very thinly sliced
  • 2 carrots grated
  • a few cilantro and mint leaves plucked from stems
  • ½ cup peanuts roughly chopped (I used roasted unsalted)

Chicken Instructions

  1. Preheat oven to 350º
  2. Pound chicken thighs with a meat mallet a few times. We’re not making cutlets, just flattening things out a bit and tenderizing the chicken so it soaks up the marinade a really well.
  3. Add chicken to marinade and allow to sit for 20 minutes
  4. Heat a grill pan on high until very hot then add ½ of the coconut oil- brushing it onto the high points of the grill pan as it melts
  5. Add chicken thighs to pan- being careful not to crowd the pan. Work in batches if you need to.

Have another large  (oven safe) skillet standing by- gently heat the rest of the coconut oil in this pan making sure it covers the bottom of the skillet. If you need a little more coconut oil, add a bit now, allow to melt then turn flame to low.

  1. Flip chicken thighs once after about 5 minutes. Gently lifting one corner of the thigh to make sure it lifts easily and is ready to flip. You should see some grill marks now.
  2. Cook on the other side for about 3 more minutes then add chicken and marinade to the larger skillet.  Repeat for a second batch of chicken.
  3. Put large pan of chicken into 350º oven and cook until the internal temp reaches 160º. It should take just about 12-15 minutes depending on the thickness.
  4. Immediately, put chicken on a plate to rest and cool for about 10 minutes before slicing.
  5. Slice into even pieces and put them in the fridge to cool further if you like.

 Dressing Instructions

  1. Add all dressing ingredients except the oil into the bowl of your food processor and process until lime and chili are fully incorporated.
  2. With the processor still running, drizzle in the oil to emulsify.

Salad Instructions

  1. Pile cucumber, carrots, and red onion atop the greens, then drizzle with the dressing. Add the chicken pieces, then sprinkle peanuts and finally add a few mint and cilantro leaves for garnish.


Chocolate Avocado Fudge Pops


  • 1½ cups almond milk
  • ¼ cup sugar
  • 2 tbsp cocoa powder
  • ¾ cup dark chocolate chips (semi-sweet or milk chocolate can be substituted)
  • 1 tsp vanilla extract
  • 2 ripe avocados, pitted and peeled


  1. In a medium saucepan, bring milk, sugar and cocoa powder just to a boil over medium heat, whisking continuously
  2. Once the mixture begins to boil, remove it from the heat and stir in chocolate chips and vanilla until melted and smooth
  3. Strain liquid over a medium bowl with a fine mesh sieve and allow to cool to room temperature (about 20-30 minutes)
  4. Once cooled, add avocados and chocolate mixture to a vitamix or blender and process until very smooth. No chunks of avocado should remain and the mixture will have a pudding-like consistency
  5. Pour into ice pop molds leaving about ½” from the top empty since ice pops will expand when frozen
  6. Cover, place wooden sticks in about ⅔ of the way in and place in a freezer for 12 hours
  7. To remove ice pops from plastic mold, cover ⅔ up in a bath of warm water in the sink for about 20-30 seconds until you can loosen and pull them up with the sticks
  8. Individual pops can be frozen in ziploc bags until ready to serve


Lean and Clean Turkey Burgers

Serves: 5


  • 1 lb organic lean ground turkey
  • 1/2 cup red onion, chopped
  • 1 egg, lightly beaten
  • 1/2 cup quinoa flakes or almond flour
  • 2 tablespoon fresh parsley
  • 2 tablespoon fresh oregano
  • 2 tablespoon fresh basil
  • 1 clove garlic, minced
  • 3/4 teaspoon herbavere
  • 1/4 teaspoon freshly ground black pepper


  1. In a large bowl, lightly beat egg.
  2. Add all ingredients except the turkey and mix well with your hands, or a spoon until the quinoa flakes or almond flour are coated.
  3. Add turkey and mash with your hands until combined. Form into 5-6 patties and throw them on the outdoor grill, indoor grill, or in the oven at 350F for 45 minutes. If you have a meat thermometer, you want to reach an internal temperature of 165F.


Bib and Arugula Salad with Raspberry Vinaigrette



  • ½ Cup of Unsweetened Frozen Raspberries, thawed
  • ¼ c Extra Virgin Olive Oil
  • 2 Tablespoons Fresh Lemon Juice
  • 1 Tablespoon Honey
  • Salt and Black Pepper
  • 1 Large head of Bibb or Butter Lettuce, torn into 1 inch pieces to yield 4 cups
  • 4 Cups Arugula
  • ¾ Cups shelled Pumpkin Seeds, toasted
  1. For the vinaigrette: Place the raspberries, olive oil, lemon juice, and honey in a blender. Blend until smooth. Season with salt and pepper, to taste.
  2. In a large salad bowl, mix together the lettuce, arugula, and pumpkin seeds. Just before serving, add the vinaigrette and toss until all the ingredients are coated
  3. Cook’s Note: To toast the pumpkin seeds, arrange in a single layer on a baking sheet. Bake in a preheated 350 degree oven until lightly golden, 6 to 8 minutes

Strawberry Hemp Milk Smoothie


  • 1 cup ice cold Vanilla Hemp Dream
  • 1 cup chilled ripe organic strawberries, sliced
  • 1 teaspoon honey, to taste


  1. Pour the hemp milk into blender
  2. Add strawberries and honey

Cover and whip on high.


Gluten-Free Spring Veggie Stir Fry with Noodles


For the noodles:

  • 1 8-ounce package thick white noodles, cooked, drained
  • Salt, to taste
  • Sesame oil, to taste

For the dressing:

  • ¼ cup water
  • 1 tablespoon gluten-free soy sauce
  • 3 tablespoons creamy nut butter
  • 1 teaspoon grated ginger
  • ½ tablespoon Sriracha
  • Zest of 1 lime

For the stir fry:

  • 1 15-ounce package fried or smoked tofu
  • 1 cup unsalted roasted peanuts
  • 2-1/2 tablespoons sesame oil, divided
  • ½ cup snow peas, strings removed
  • ¾ cup chopped asparagus
  • 2 medium carrots, sliced into coins
  • ¼ cup soybean sprouts
  • 1/3 cup scallions, chopped
  • ¾ cup fresh broccoli florets


  1. In a medium bowl, add noodles, salt lightly, and drizzle with a touch of sesame oil.
  2. For the dressing, in a medium bowl whisk together all ingredients. Coat noodles with dressing until evenly coated.
  3. In a large frying pan over medium-high heat, toss together tofu, peanuts, and 1 tablespoon of sesame oil and sauté until browned, about 7 minutes. Set aside. Add remaining sesame oil, snow peas, asparagus, carrots, sprouts, scallions, and broccoli and sauté, stirring often, until vegetables are brightly colored and slightly tender. Combine veggies with tofu and peanut mixture.
  4. To serve, divide noodles evenly among serving bowls and top with veggies, tofu, and peanuts. Serve hot.

Southwest Baked Spaghetti Squash

Serves: 2-4


  • 3 pound spaghetti squash; halved lengthwise and seeded
  • 2 cans no sodium black beans; drained and thoroughly rinsed
  • 2 bell peppers (I used orange and yellow, but you can use any colors); diced
  • 1 jalapeno; seeded and finely chopped
  • ½ yellow onion; finely chopped
  • ½ cup organic salsa + additional for topping
  • 2 Tbsp. minced garlic
  • 2 Tbsp. cumin + additional to taste
  • Pink Himalayan salt to taste
  • Chopped fresh cilantro for topping (optional)
  • Dairy free cheese shreds for topping (optional); I used Daiya pepperjack shreds


Preheat oven to 400F.

Cut your spaghetti squash in half lengthwise and remove the seeds.

Place prepared spaghetti squash center side down on a foil lined baking sheet that is lightly coated with a non-stick cooking spray, and place on the middle rack of oven to bake for about 20 minutes. When squash is ready, the skin will lightly give to the pressure of your finger.

Remove finished squash from oven and carefully flip squash over so it is center side up. Allow squash to cool.

While squash is cooling down, coat a pan generously with non-stick spray and saute your peppers, jalapeno and onion until onion is translucent.

Add in your garlic and black beans and stir to thoroughly mix. Season with cumin and salt to taste, then stir in ½ cup of organic salsa and remove from heat.

Doing only one half at a time, take a fork and scrape the stringy pulp from the squash into a medium bowl, being careful to keep the skin intact so you can use it as a bowl. Toss your ‘noodles’ with half the black bean mixture and add additional seasoning if needed.


Springtime Strawberry Lime Crisp



  • 2 pounds fresh strawberries, hulled and chopped (about 5.5 cups)
  • 2 cups chopped fresh mango (about 3 mangoes)
  • 1 tablespoon arrowroot powder
  • 3 tablespoons coconut sugar (or granulated sugar of choice)
  • 1.5 tablespoons lime zest
  • 1 tablespoon fresh lime juice


  • 1 cup rolled oats, use certified gluten-free if necessary
  • 1 cup thinly sliced almonds
  • 1/3 cup almond meal or almond flour
  • 1/4 cup unsweetened shredded coconut
  • 1 teaspoon cinnamon
  • 1/4 teaspoon fine grain sea salt
  • 1/4 cup pure maple syrup
  • 1/4 cup virgin coconut oil, melted


Preheat oven to 375F. Lightly grease an 8-cup (2 litre) casserole dish.

For the filling: Place the chopped strawberries and mango in a medium bowl and sprinkle the arrowroot powder on top. Toss until the fruit is coated.

Stir in the sugar and zest. Drizzle on the lime juice and lightly toss to combine. Pour the fruit mixture into the prepared dish and spread out evenly.

For the topping: In a medium bowl, stir together the oats, almonds, almond meal/flour, shredded coconut, cinnamon, salt. Pour on the maple syrup and melted coconut oil and stir until combined.

Sprinkle the topping all over the fruit mixture in an even layer.

Cover the dish with foil and poke a couple holes in the foil. Bake for 20 minutes, until the fruit is tender. Remove the foil and bake for another 15 to 20 minutes until the topping is golden and the filling is bubbling up around the sides

Serve with a scoop of non-dairy vanilla ice cream, coconut whipped cream, or simply on its own. Store in the fridge for 3-4 days.


Baked Chicken Mediterranean

Ingredients(serves 4):

  • 4 split organic free-range chicken breasts [skinless are fine]
  • Sea salt and gluten-free lemon pepper seasoning to taste
  • 1 14-oz can Muir Glen fire-roasted tomatoes with juice
  • ¾ cup of Muir Glen pasta sauce
  • ¼ cup of balsamic vinegar
  • ½ cup red wine
  • 6 cloves garlic, chopped
  • 2 cups of thin pepper strips- mixed green, yellow and orange peppers
  • 2 large portobella mushrooms, sliced
  • 10-12 grape or cherry tomatoes, halved
  • ½ cup chopped black olives
  • 2 heaping tablespoons capers
  • ½ cup golden raisins
  • 1 tablespoon dried basil
  • 1 teaspoon dried oregano or marjoram


Preheat the oven to 350 degrees F.

Lightly oil a 10×13-inch baking pan with olive oil.

Wash the chicken in cold water and at dry; season with lemon pepper; place in the baking dish.

In a mixing bowl, combine the remaining ingredients and pour over the chicken breasts.

Loosely cover with foil and bake until the chicken is no longer pink inside, anywhere from 30 to 45 minutes depending upon the size of the chicken breasts, etc.

Serve with brown rice, quinoa or mashed potatoes. Offer crumbled feta or goat cheese as a garnish.


Asparagus with Maple Tahini Dressing

Ingredients(serves 4):

1 bunch of perky thin asparagus, enough for four servings

For the dressing:

  • 2 tablespoons sesame tahini
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons pure maple syrup
  • 2 tablespoons balsamic vinegar
  • Hot water, as needed

For serving:

Coarse sea salt or Kosher salt


Trim the bottom ends of the asparagus stalks, rinse, and lay them in a skillet; I used my big iron skillet. Add just enough water to keep them from scorching and cook them briefly, rotating them until they are bright green. Taste test for doneness to your liking.

Rinse them quickly in cool water (I do this to stop them from cooking, getting too soft, and turning yellowish green; I like them bright and crisp for this dressing).

Whisk the dressing ingredients in a glass measuring cup ; add a little bit of hot water to thin. Whisk till smooth. Taste test and adjust the balance of sweet and nutty and tart. (I don’t add salt to the dressing because I serve the asparagus with a sprinkle of coarse sea salt over the top.)

Serve the drained asparagus on a plate with a drizzle of Maple Tahini Dressing and a sprinkle of coarse sea salt.

Cook time: 5 min


Lemony Carrot and Cauliflower Soup

Ingredients: (serves 4)

  • 1 tablespoon coriander seeds
  • 2 tablespoons extra-virgin olive oil, more for serving
  • 1 large white onion, peeled and diced (2 cups)
  • 2 large garlic cloves, finely chopped
  • 5 medium carrots (1 pound), peeled and cut into 1/2-inch pieces (2 cups)
  • 1 ½ teaspoons kosher salt, more as needed
  • 3 tablespoons white miso or tahini (optional)
  • 1 small (or half of a large) head cauliflower, trimmed and cut into florets
  • ½ teaspoon lemon zest
  • 2 tablespoons lemon juice, more to taste
  • Smoky chile powder, for serving
  • Coarse sea salt, for serving
  • Cilantro leaves, for serving


Return the pot to medium heat. Add the oil and heat until warm. Stir in onion; cook, stirring occasionally, until soft and lightly colored, 7 to 10 minutes. Stir in garlic and cook 1 minute.

Add carrots, crushed coriander, salt and 6 cups water to the pot. Stir in the miso/tahini until it dissolves. Bring mixture to a simmer and cook, uncovered, 5 minutes. Stir in cauliflower and cook, covered, over medium-low heat until the vegetables are very tender, about 10 minutes.

Remove the soup from the heat. Using an immersion blender, purée the soup until smooth. (Alternatively, you can let soup cool slightly then purée it in batches in a food processor or blender.) If necessary, return the puréed soup to the heat to warm through. Stir in the lemon zest and juice just before serving. Drizzle with oil and sprinkle with chile, sea salt and cilantro leaves.


Vegan Valentine’s Day Chocolate Mousse

Ingredients (serves 1-2):

  • 1 large ripe avocado
  • 1/4 cup raw cocoa powder
  • 1/4 cup coconut milk or almond milk
  • 2 tsp honey
  • 1 tsp natural vanilla extract
  • Optional extras: toasted sliced almonds, chia seeds, frozen mixed berries, almond butter, cocoa nibs, coconut oil


Purée the avocado until smooth.

Mix together the cocoa powder and milk until combined and add to the avocado.

Stir in the stevia, vanilla extract, and any extra ingredients (toasted almonds add a lovely crunch, and frozen berries give the mousse a great fruity twang!) and mix well.

Transfer the mousse to individual bowls and store in the fridge until ready to eat.


California Avocado & Chicken Salad


  • 2 large boneless, skinless chicken breasts salt & pepper, to taste
  • 1 tbsp. peeled & crushed fresh ginger
  • 2 tsp. extra virgin olive oil
  • 4 tbsp. fresh lime juice, 3 tbsp. chopped cilantro
  • Salt & pepper, to taste – 5 c. fresh field greens
  • 1 avocado, peeled & sliced
  • 2 peaches (or mangos), peeled & sliced
  • 2 tbsp. chopped red onion


Preheat oven to 350. Sprinkle salt & pepper on chicken and bake until cooked through, but still moist (30 – 40 min.)

Remove from oven and when cool enough to handle, cut into bite sized chunks. Set aside.

Combine ginger, olive oil, lime juice, cilantro and salt and pepper in salad bowl and whisk well.

Add greens and toss with dressing.

Divide greens among 4 plates and arrange the avocado, peaches & chicken on each plate.

Garnish with red onion and serve immediately.


Karina’s Rustic Kale Soup Recipe with Spicy Chicken Sausage, Gold and Sweet Potatoes


  •  1 tablespoon good olive oil 2 garlic cloves, minced
  • 1/4 teaspoon crushed red-pepper flakes
  • 4 gluten-free spicy chicken sausages (ours had jalapeños)
  • 2 medium sweet potatoes, peeled and diced
  • 1 large gold potato, peeled and diced
  • 1 14-oz can organic fire roasted diced tomatoes, with juice
  • 1 32-oz carton organic chicken broth (low sodium if desired)
  • 1 bunch organic kale
  • Sea salt and ground pepper, to taste, if needed


In a large soup pot, heat the olive oil over medium heat. Add the garlic and red pepper flakes; stir for 1 minute.

Quarter the sausages lengthwise; then slice into pieces. Add the sausage to the oil; stir and render the sausage for 5 minutes, until browned.

Add potatoes, diced tomatoes and broth; cover and bring to a boil. Reduce the heat, and simmer, covered for 10 to 15 minutes.

Meanwhile, wash the kale, shake off the water and tear off the tough stems. Tear larger pieces into small pieces. When the potatoes are tender add the kale to the pot and lightly simmer, covered, until the kale is tender and wilted- about 10 to 15 minutes.

Taste the broth and season with sea salt and ground pepper, if needed. Serves 4.


Breakfast Ideas

Autumn Breakfast Bowl

  • ¾ cup cooked quinoa
  • ½ cup baked apples or pears
  • 1 tsp honey
  • ½ cup plus a little more to taste unsweetened vanilla almond or coconut milk
  • 2 TBS chopped walnuts


Place all ingredients except for walnuts in a small pan and warm over low heat.

Remove from heat, add to bowl, top with nuts.

Stir and enjoy!
Berry Breakfast Bowl
Serves One


• ¾ cup cooked millet
• 2 TBS slivered or blanched almonds
• ¼ cup fresh blueberries
• ¼ cup sliced strawberries
• ½ tsp cinnamon
• ½ cup plus a little more to taste unsweetened vanilla almond or coconut milk
• *optional 2 tbs toasted coconut flakes

Place all ingredients except nuts and optional toasted coconut in a small pot and warm over med/low heat.

Remove from heat, add to bowl, top with nuts and coconut

Stir and enjoy!



Atlantis  Granola


  • 1 ½ chopped almonds
  • 1 cup raw cashews
  • 1 cup raw pumpkin seeds
  • ½ cup hemp seeds
  • 2 cups unsweetened coconut flakes
  • 1/3 cup raw local honey
  • 2 tsp pure vanilla extract
  • 1 tsp cinnamon
  • ½ cup raw cacao nibs
  • ½ cup goji berries


  1. Preheat oven to 300F.  Line a large baking pan with parchment paper.
  2. Mix nuts, seeds and coconut together in a big bowl. Add cinnamon and stir to coat.
  3. Melt coconut oil and honey on low heat until well combined and add vanilla.
  4. Pour coconut oil mixture over nuts and seeds. Stir to coat.  Pour on parchment lined baking sheet and spread out evenly.
  5. Bake for 30 minutes, until golden brown.  Add goji berries and cacao nibs to mix and let cool in pan.  Once cooled completely break into large chunks and store in an airtight container.



Anna Banana Smoothie
Serves 2
• 1 cup unsweetened almond milk
• 2 small handfuls spinach
• 2 Tbs ground flax meal
• 1 tsp Chia seeds
• 1 frozen banana
• 1 Tbs almond butter
• 1 tsp cinnamon
• 1 Scoop Vanilla PLANT BASED protein powder


Place all ingredients in a blender and blend until smooth.

This smoothie is great for a busy morning. It is loaded with protein and fiber, which means it will fill you up and keep your blood sugar stabilized, giving you lots of energy and mental focus!
Pumpkin Smoothie
Serves 2
• 1 1/2  cup unsweetened vanilla almond milk
• 1 cup grated pumpkin
• 1 frozen banana
• ½ cup ice
• 1 tsp cinnamon
• ¼ tsp allspice
• ¼ tsp nutmeg
• 1 tsp local honey
Place all ingredients in a blender and blend until smooth and creamy. Enjoy, this one is DELICIOUS!!
Berry Smoothie
Serves 2

• 1½ cups unsweetened vanilla coconut milk or almond milk
• ½ of a ripe banana
• 1 Tbs. raw honey
• 2 tsp. chia seeds
• 1½ cup frozen berries
• ¼ of an avocado

Place all ingredients into a blender and blend until smooth for about 30 seconds. If mixture is too thick, add water to thin.




Soups and Stews



Moroccan Sweet Potato Stew

Serves 5

Serve over Jasmine Rice (cooked separately)

  • 1 TBS coconut oil
  • 1 medium yellow onion chopped
  • 3 TBS minced ginger
  • 1 ½ TBS chopped garlic
  • 1TBS ground cumin
  • 1TBS ground coriander
  • 1 TBS cinnamon
  • ½ tsp ground cloves
  • 2 tsp tumeric
  • ¼ tsp cayenne pepper – optional (omit if you do not like it too spicy)
  • 1 large sweet potato peeled and cut into bite sized pieces
  • 1 (28 oz) can of organic diced tomatoes, undrained
  • 2 cups butternut squash peeled and cubed
  • 1 (15 oz ) can organic chick peas
  • 1 (15 oz) can light coconut milk
  • 5 ounces baby spinach
  • ½ cup chopped cilantro
  • Zest and juice of 1 lemon
  • Salt to taste


  1. In a large pot, heat the coconut oil for about 30 seconds over medium heat.  Add the onion and allow to soften, about 3-4 minutes.  Add the ginger, garlic, cumin, coriander, cinnamon, cloves, tumeric and cayenne if using.  Allow the flavors to set, reducing heat to low for about 5 minutes.
  2.  Raise heat to medium high and add to the pan the sweet potato, tomatoes and their juices, squash, chick peas and coconut milk. Bring to a gentle boil and reduce heat to a simmer, cover and allow to cook for about 30 minutes, stirring occasionally.
  3. Once sweet potatoes are softened, turn off heat.  Add baby spinach, lemon zest, lemon juice and cilantro. Salt to taste. Serve over rice and ENJOY!



Green Goddess Soup

Serves 4

  • 2 Tbs olive oil
  • 1 ½ cups diced onion
  • ¾ cup sliced shallots
  • 6 garlic cloves minced
  • 1 ½ cups cooked tri color quinoa
  • 2 cans cannellini beans rinsed
  • 1 TBS turmeric
  • 5 cups thinly sliced and then chopped lacinata kale
  • 8 cups reduced sodium gluten free chicken broth
  • 1 bunch parsley rinsed and chopped
  • ½ cup chopped fresh basil
  • 1 avocado, skin and pit removed, cut into small chunks
  • Himalayan sea salt fresh ground pepper


Heat oil in large soup pan over low- medium heat.  Add onions, shallots, garlic and turmeric.  Allow to become translucent and fragrant.  Add kale, allow to soften.  Add chicken broth and bring to a boil.  Reduce heat to a low and allow to simmer for 30 minutes.  Add rinsed cannellini beans, quinoa and chopped parsley and basil. Season with salt and pepper.

Allow flavors to set together serve in individual soup bowls and top with ¼ of the avocado.



Creamy Butternut Squash Soup

Serve with a Green Salad Topped with Toasted Pepitas

  • 32 ounces cut up butternut squash
  • 16 ounces gluten free veggie stock
  • 2 medium onions chopped
  • ¾ tsp cinnamon
  • ¼ tsp nutmeg
  • 2 TBS maple syrup
  • Sea salt to taste
  • *1/2 cup coconut milk


In a large pot over high heat combine squash, veggie stock, and onion.  Cover and bring to a boil. Add cinnamon, nutmeg and maple syrup.  Allow to boil with cover off for 5 minutes.  Put cover back on and simmer on low for 30 minutes.  Check to see that veggies are fork tender. Working in batches, add half of contents into blender. In order to vent remove the small top of the blender cover (it is a good idea to place a dishtowel over opening to avoid a mess).  Blend until smooth and creamy.  Season with salt to taste. Place back into pot and simmer over low heat to re-warm.

*If you are feeling creative, you can add ½ cup coconut milk to soup once all pureed and back in pot warming.



Simple Sides and Main Entrees


Simple Fresh Herb Quinoa

Serves 2

  • 1 cup quinoa
  • 2 cups gluten free chicken broth
  • ¼ cup fresh chives chopped
  • ¼ cup fresh minced parsley
  • 1 tsp olive oil
  • Sea salt and pepper to taste


Rinse and cook quinoa according to directions, substituting chicken broth for the water called for in directions.

Add to mixing bowl along with remaining ingredients, toss and serve.



Quinoa Salad with Pears and Dried Cherries

Serve over Mixed Greens and withLean Protein of choice

Serves 4

  • 2 cups cooked quinoa
  • Himalayan sea salt
  • 1/4 cup plus 1Tbs extra-virgin olive oil, more as needed
  • 2 TBS cup champagne vinegar
  • 2 tsp local honey
  • Freshly ground pepper
  • 3 cups diced pears
  • 1/2 cup crumbled fresh goat cheese
  • ½ cup chopped dried cherries
  • ¼ cup chopped fresh tarragon
  • ¼ cup chopped fresh parsley


Place cooked quinoa in a large mixing bowl.

Meanwhile, in a small mixing bowl add the vinegar and slowly whisk in the olive oil.  Whisk in the honey and season with salt and pepper.  You may need to add a little more vinegar and olive oil depending on your taste preference.

Put the quinoa in a large serving bowl and toss to break up any clumps.  Add the pears, goat cheese, cherries tarragon, parsley and ½ cup vinaigrette.  Toss to dress quinoa, adding more vinaigrette as needed and salt and pepper to taste.



Frittata with Mushrooms and Baby Spinach
Serve with a Side Salad

• 6 organic eggs
• 1 tsp olive oil
• 1 ½ shallots thinly sliced
• 1 cup sliced baby bella mushrooms
• ¾ pound baby spinach
• Chopped fresh basil
• Chopped fresh parsley

Preheat oven to 400 degrees.
Whisk the eggs with 2 TBS of water.
Heat the oil in a cast iron pan orother oven safe frying pan. Add the shallots, and mushrooms, sautee until tender, about 7 minutes.
Add spinach and and cook until the spinach JUST starts to wilt. Sprinkle in the herbs.
Pour in the eggs, and transfer to the heated oven.
Bake for 10-12 minutes, until well-risen and golden brown.  Slice and serve with a green salad.



Peanut Noodle Salad
• 1tsp coconut oil
• 1 garlic clove minced (optional)
• 1 TBS Minced Ginger
• ½ cup all natural, peanut butter
• ¾ cup water
• 3 Tbs Rice Vinegar
• Gluten Free Tamari
• 1/2 package Wide Rice noodles- cooked according to directions and set aside
• 1Tsp sesame oil
• 1-2 heads baby bok choy- remove 1/2 inch from bottom down and discard, chop and use remaining portion
• 1 red bell pepper thinly sliced
• 1/3 cup shredded carrots
• 1 bunch scallions thinly sliced
*if you would like to make this a complete meal, add a protein of your choice- tofu, shrimp and chicken all pair nicely with this dish.*


Combine peanut butter, water, rice vinegar and tamari in a small mixing bowl whisk well and set aside.

Heat coconut oil in a large sauté pan over MED heat, add garlic and ginger, and reduce heat to low. Allow to cook for 2 mins, stirring constantly so garlic and ginger do not burn.
Add protein if using, increase heat and cook until almost done thru see below for cooking times according to protein)
Add veggies cook on med- low heat for an additional 3 mins
Remove from heat.

In a large mixing bowl combine cooked rice noodles place contents of pan. Add peanut butter mixture that had been set aside. Coat veggies and protein if using, adding more water to thin as needed. Mix well. Garnish with scallions.

*Tofu- cut into cubes and pressed of all liquid- 5 mins
Chicken- cut into bite sized pieces and cooked about 4-5 mins
Shrimp-  about 4 minutes



Quinoa Stuffed Peppers
Serve with a fresh green salad.

serves 4

• 4 bell peppers halved
• (or for a “meatier” option you can choose portabella mushrooms, the recipe is the same in either case)
• 2 ½ Tbs olive oil divided
• 4 cups cooked quinoa
• 1 Tbsp olive oil
• 3 shallots minced
• 2 portabella mushrooms roughly chopped
• 2 cups chopped kale or baby spinach
• 1/4 cup chopped parsley
• ¼ cup chopped basil
• Sea salt and pepper to taste

• *optional- you can add ½ cup parmesano- reggiano cheese or nutritional yeast to stuffing for added taste if desired.


Preheat oven to 425. Place pepper halves skin side down on baking sheet. Drizzle 1 ½ Tbsp among the 4 peppers halves. Bake for 10 mins while you prepare the “stuffing”. Place a large sauté pan over med heat allowing it to warm, and then add remaining olive oil. Lower heat to med/low. Sautee shallots for 1minute, then add chopped mushrooms, and kale. Cook for about 5 minutes, allowing veggies to soften. Add basil and parsley allowing flavors to blend. Remove peppers from oven and turn oven temp down to 400.
Stuff each pepper with 1 ½ cups of quinoa mixture. Return to oven, cover with foil and bake for an additional 25 minutes.



 Last But Not Least!


Guilt Free Chocolate Mousse

Serves 2

  • 1 ripe avocado
  • ½ banana
  • 1 TBS honey
  • 2 tsp vanilla
  • ¼ cup cacao powder
  • 2 tablespoons coconut milk
  • Small pinch of salt
  • 1 cup washed raspberries


Cut the avocado in half and remove the pit. Using a spoon, scoop out the flesh and put into a small blender or food processor. Add the banana, honey, cocoa powder, vanilla, salt and milk. Blend until very smooth. Taste and adjust for desired sweetness.

2. Pour mixture into a bowl and chill until ready to serve. Top with fresh raspberries.




Chocolate Chia Pudding
Serves 2

• 3 TBS chia seeds
• 1 cup unsweetened vanilla almond milk
• 1 tsp vanilla extract
• 3 pitted dates
• ¼ banana (optional)
• 1tsp raw cacao powder
• dairy free whipped topping
• fresh berries for topping


Place all ingredients in blender and blend until a smooth consistency. Place in individual serving cups and allow to chill in refrigerator for an hour for soft set, longer for a more firm pudding. Top with whipped topping and fresh berries just prior to serving.

Please note, if you prefer a tapioca type consistency, simply stir all ingredients and allow to set overnight in refrigerator.