Tempeh Scramble Wrap

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Ingredients

  • 1/2 packet of tempeh
  • 3 mushrooms
  • 4 cherry tomatoes
  • 1/8 chopped red onion
  • 1 gluten free tortilla
  • 1/4 C leafy greens
  • 1/4 C sprouts
  • 2 TBS olive oil
  • 1/2 TSP paprika
  • 1/8 TSP black pepper
  • 2 TBS tamari sauce
  • 1 TBS chipotle mayonnaise 

Instructions

  1. Slice mushrooms, chop onion and slice cherry tomatoes in half
  2. Place veggies mentioned in #1 in frying pan with oil and stir until grilled
  3. Warm up tortilla on low to medium heat.
  4. Add chipotle mayonnaise
  5. Down the middle add leafy greens
  6. Add scramble down the middle.
  7. Add sprouts down the middle
  8. Roll up tortilla and cut in half

What do I eat this with?

You can eat this with a side salad or soup..

Grilled Mushroom Tomato Avocado Toast

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Ingredients

  • 2 gluten free slice bread -- toasted
  • 1 avocado
  • 3-4 mushrooms
  • 6 cherry tomtoes
  • 1 garlic cloved
  • black pepper to taste
  • garlic salt to taste
  • 1/4 TSP oregano
  • 1 TBS avocado oil
  • 1-2 TBS balsamic vinegar

Instructions

  1. Toast bread
  2. Mash 1/2 avocado on each slice of toast
  3. Slice mushrooms and cut cherry tomatoes in half
  4. Mince garlic
  5. Add garlic, mushrooms and cherry tomatoes into pan with oil and grill until mushrooms are brown.
  6. Add black pepper, garlic salt and oregano
  7. Lastly add balsamic vinegar and continue to cook for about another minute
  8. Place mushroom and cherry tomato mix on avocado toast

What do I eat this with?

You can eat this with a side salad or soup or eat it as an afternoon snack.

Raspberry Chia Seed Pudding

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Ingredients

  • 1 C almond milk
  • 1/2 C of raspberries
  • 1/4 C of chia seeds

Instructions

  • Place raspberries and almond milk in blender and blend until smooth
  • Add the chia seeds and fold into mixture
  • Refrigerate for at least 3 hours

What do I eat this with?

You can eat it after your green smoothie or as a mid-morning snack

Homemade Chow Mein

Ingredients:

  • 1 packet (per person) of millet & rice ramen
  • 1 baby bok choy chopped
  • 1/4 packet of tofu cut into cubes
  • 1/8 C shredded carrots
  • 1/4 C corn (frozen or fresh)
  • 1.4 C frozen peas
  • 3 TBS low sodium tamari sauce
  • 1/4 TSP Paprika
  • 1/8 TSP black pepper

Instructions:

  1. Follow instructions on rice ramen packet
  2. Start by cooking tofu with paprika and tamari sauce
  3. Add veggies and stir
  4. Once ramen in ready place it in frying pan
  5. Add tamari sauce
  6. Cook for about 1-2 minutes

What do I eat this with?

  • Hearty salad or tofu soup

Strawberry Chia Seed Pudding

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Ingredients:

  • 1 C of frozen or fresh strawberries
  • 1 1/2 C non-dairy milk of your choice
  • 2 TBS honey
  • 1/2 C chia seeds
  • 1 TSP vanilla extract

Instructions

  1. Blend strawberries, milk, honey and vanilla extract until smooth
  2. Place batter in a bowl and add chia seeds
  3. Fold chia seeds into the batter.
  4. Cover batter with a plastic wrap and place it in the refrigerator for minimum 4 hours.
  5. (optional) blend chia seeds into pudding for a smoother texture.

What do I eat this with?

  • You can eat this as a mid-morning snack or as part of your breakfast with a green smoothie

Yuca/Cassava Flour Pancakes

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Ingredients:

  • 3/4 yuca flour
  • 4 TBS melted grass fed butter
  • 1 TBS honey
  • 3 eggs
  • 1/2 TSP baking powder
  • 1/4 TSP of sea salt
  • 1/2 C almond milk

Prepare and Cook

  1. Preheat skillet in medium to high heat
  2. Place all ingredients into a bowl
  3. Whisk all ingredients until smooth
  4. Use 1/3 C to pour out batter and cook
  5. When pancake looks less liquid flip over and let it cook for another minute or so

What do I eat this with?

  • Begin with a green smoothie
  • Add some coconut butter and 100% maple syrup on top

Almond Butter Muffins

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Ingredients:

  • 1/2 C almond butter or your favorite nut butter
  • 1 ripe banana 
  • 1 large egg
  • 1/4 C local raw honey
  • 1/2 C rolled oats
  • 2 TBS ground flaxseed
  • 1 TSP vanilla extract
  • 1/2 TSP baking soda
  • Cacao nibs just for sprinkling 

Kitchen Supplies:

  • Parchment muffin cups
  • Blender
  • measuring cups and spoons
  • muffin baking pan

Cook:

  1. Preheat oven to 375 degrees
  2. Mash banana and add to blender
  3. Add all other ingredients in blender and blend until smooth
  4. Bake for about 20-25 minutes
  5. Check to see if they're good by sticking a knife into the mixture. If it comes out clean, it's ready to eat!

What do I eat this with?

  • If you're eating for breakfast, start with a green smoothie and if for an afternoon snack eat with a berry smoothie.

Italian Lentil Soup

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Ingredients

  • 2 Tbsp extra virgin olive oil
  • 2 diced carrots
  • 1/4 C diced yellow onion
  • 2 minced garlic cloves
  • 2 C vegetable broth
  • 1 can diced tomatoes
  • 3/4 C dried lentils (any color)
  • 1/2 TSP dried basil
  • 1/2 TSP dried oregano
  • 1/2 TSP dried thyme
  • Garlic salt and black pepper
  • 1 diced zucchini
  • 1 C chopped kale or spinach
  • 1 TBP fresh lemon juice

Kitchen Supplies:

  • Cutting board and knife
  • Pot

Cook:

  1. Warm up olive oil on medium heat
  2. Add carrots, zucchini and onions and garlic and saute for about 2 minutes.
  3. Pour in diced tomatoes and vegetable broth
  4. Add lentils, basil, oregano, thyme and salt and pepper to taste.
  5. When it boils reduce heat to a simmer; about medium low for about 35 minutes.
  6. At about 20 minutes add kale and lemon juice
  7. Add water if needed

What do I eat this with?

  • Hearty salad or the rest of your entree

Grilled Veggie Hummus Wrap

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Ingredients:

  • 1 gluten free tortilla
  • 1 small zucchini sliced vertically
  • 1 small eggplant sliced vertically
  • 3-4 button mushrooms sliced
  • 1/4 red onion sliced
  • 1/4 cup of leafy greens
  • 1/4 cup of sun dried tomatoes with or without oil
  • 2 TBS extra virgin olive oil (only if sun dried tomatoes come without oil)
  • sea salt and pepper

Kitchen Supplies:

  • Cutting board and knife
  • grill

Cook:

  1. Slice all veggies and place them in grill with sun dried tomatoes
  2. Grill until you get grill markings on veggies
  3. Add salt and pepper
  4. Warm up tortilla on a skillet
  5. Spread tuscan hummus and then place leafy greens, then veggies
  6. Finally wrap veggies and cut in half

What do I eat this with?

  • Hearty salad or soup

Tuscan Hummus

Ingredients:

  • 1 garlic clove
  • 1 can of great northern beans
  • 1/4 sesame paste
  • 3 TBS extra virgin olive oil
  • 2TBS freshly squeezed lemon juice
  • 1/2 TBS low sodium tamari sauce
  • 1/4 TSP sea salt
  • 1/4 TSP cumin
  • 1/4 TSP coriander
  • pinch of cayenne pepper (optional)
  • 2 TBS of water if needed

Kitchen Supplies:

  • Food processor

Cook:

  1. Place all items in food processor and blend until smooth

What do I eat this with?

  • Eat as a dip or as a spread in a veggie wrap

Tomato Fennel Soup

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Ingredients:

  • 3 garlic cloves chopped
  • 1 TBS extra virgin olive oil
  • Garlic salt to taste
  • 1 large fennel bulb diced
  • 1 - 28 ounce can of San Marzano tomatoes 
  • 1 C vegetable stock
  • 1 TBS apple cider vinegar
  • Juice of one small lemon
  • 1/4 TSP black pepper

Kitchen Supplies:

  • Cutting board and knife
  • Soup pot
  • blender

Cook:

  1. Chop fennel and garlic
  2. Place fennel and garlic in pot with olive oil and cook until caramelized or slightly brown
  3. Place tomatoes, fennel and garlic in blender and blend until smooth
  4. Place blend back into pot
  5. Add vegetable stock, garlic salt and pepper
  6. Cook for about 20 minutes
  7. Garnish soup with fennell stems

What do I eat this with?

  • Hearty salad or veggie wrap

Enjoy! Pin! Comment! Share!

Cacao Nibs Zucchini Muffins

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Ingredients:

  • 1 2/3 C gluten free flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 1 egg
  • 1/2 C maple syrup
  • 1/2 C almond milk
  • 3 TBS melted coconut oil
  • 1 teaspoon vanilla extract
  • 1 1/2 C grated fresh zucchini
  • 1/3 C gluten free old fashioned oats
  • 1/3 C cacao nibs

Kitchen Supplies:

  • 1 medium small bowl
  • 1 medium large bowl
  • whisk
  • food processor
  • Cupcake baking sheet
  • parchment baking paper

Prepare:

  • place zucchini in food processor and let it grate
  • add all dry ingredients into medium large bowl and mix
  • add all liquid ingredients into medium small bowl and whisk

Cook:

  1. Preheat for 350 degrees
  2. Add wet ingredients into dry ingredients bowl and whisk
  3. add zucchini and mix...I mix with hands
  4. place about 1/3 C in muffin cups (makes about 12)
  5. Bake for 25 minutes

What do I eat this with?

  • Hearty salad, veggie wrap, pizza

Enjoy! Pin! Comment! Share!

Creamy Vegan Tomato Basil Soup

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Ingredients:

  • 1 - 28 ounce can San Marzano tomatoes or 2 - 16 ounce can diced tomatoes
  • 1/4 onion chopped
  • 3 garlic cloves chopped
  • 1 C low sodium organic vegetable broth
  • 1/2 C Plain coconut yogurt
  • 4 TSP Nutritional Yeast
  • 1 TBS dried basil or 4 TBS fresh basil
  • garlic salt and pepper
  • 3 TBS extra virgin olive oil

Kitchen Supplies:

  • big pot
  • cutting knife
  • measuring spoons
  • measuring cup
  • blender

Prepare:

  • chop garlic and onions

Cook:

  1. In the pot add olive oil and garlic and onions
  2. Saute garlic and onions until slightly brown
  3. Open can of tomatoes and place them in blender
  4. Once garlic and onions are slightly brown, add them to the blender
  5. Blend tomatoes, garlic and onion until smooth
  6. Pour blend into pot and add broth, yogurt, nutritional yeast, basil and salt and pepper
  7. Mix well
  8. Let it cook for about 15-20 minutes on low

What do I eat this with?

  • Hearty salad, veggie wrap, pizza

Enjoy! Pin! Comment! Share!

Sticky Mushroom Noodles

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Ingredients:

  • 1/2 packet of rice noodles
  • 1 tablespoon of olive oil
  • 1 leek chopped
  • 4-5 mushrooms (any type) sliced
  • 1 garlic minced clove
  • 1 tablespoon vegetable broth
  • 1 1/2 coconut sugar
  • 1 tablespoon of low sodium tamari

Procedure:

  1. Follow the rules on how to cook the rice noodles on the package.
  2. In a saucepan over medium heat cook the chopped leeks, garlic and mushrooms
  3. Add the sugar and mix until it's dissolved
  4. Add the broth and tamari and mix thoroughly 

Enjoy!

Pumpkin Spiced Latte

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Ingredients:

  • 1 C of water
  • 1/2 C of almond or coconut milk
  • 1 TBS coconut cream
  • 2 TBS pumpkin puree
  • 2 TBS maple syrup
  • pinch of sea salt
  • dash of cinnamon
  • dash of all spice

Kitchen Supplies:

  • whisk
  • measuring cups and spoons
  • small pot

Prepare:

  1. Place all ingredients in small pot

Cook:

  1. Whisk ingredients while liquid is warming up. 
  2. Only allow latte to simmer and not boil

What do I eat this with?

  • Part of a late night snack

Enjoy! Pin! Comment! Share!

Coconut Maca Latte

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Ingredients:

Kitchen Supplies:

  • whisk
  • measuring cups and spoons
  • small pot

Prepare:

  1. Place all ingredients in small pot

Cook:

  1. Whisk ingredients while liquid is warming up. 
  2. Only allow latte to simmer and not boil

What do I eat this with?

  • You can enjoy this with any of my homemade muffins or alone

Enjoy! Pin! Comment! Share!

Pumpkin Spiced Muffins

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Ingredients:

  • 1 1/3 cup gluten free flour
  • 3 TBS ground flax
  • 1/4 tsp baking soda
  • ¾ tsp baking powder
  • ¾ tsp cinnamon
  • dash of all spice or pumpkin spice
  • ¼ tsp salt
  • 2 large eggs
  • ½ cup almond milk
  • ¼ cup pure maple syrup
  • 2 TBS coconut oil
  • 1 tsp pure vanilla
  • ½ cup pureed pumpkin

Kitchen Supplies:

  • muffin baking sheet
  • whisk
  • bowls
  • measuring cups and spoons
  • spatula

Prepare:

  1. In a medium to large bowl, place all of the dry ingredients and mix with a spatula
  2. In a medium bowl, place all the wet ingredients and whisk until smooth

Cook:

  1. Preheat oven to 350 degrees
  2. Place all ingredients in a single bowl and whisk until smooth or place in a blender and blend until smooth
  3. Bake for 30 minutes

What do I eat this with?

  • Begin your meal with a green smoothie
  • Eat it as a snack 

Enjoy! Pin! Comment! Share!

Pumpkin Spiced Pancakes

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Ingredients:

  • 1 cup oat flour
  • 1/2 cup gluten free flour
  • 1/2 tsp baking soda
  • 3/4 tsp baking powder
  • Pinch salt
  • 2 tsp pumpkin pie spice
  • 2 tsp cinnamon
  • 1 tsp nutmeg
  • 2 eggs
  • 1 tsp vanilla extract
  • 3/4 cup canned pumpkin
  • 1 C nut milk
  • 1 1/2 TSB coconut oil

Kitchen Supplies:

  • skillet
  • frying pan
  • whisk
  • blender

Prepare:

  1. Preheat skillet in medium heat
  2. Mix all dry ingredients
  3. Whisk all wet ingredients 
  4. Place all ingredients in a blender and blend until smooth

Cook:

  1. Use a 1/3 C to pour batter onto skillet
  2. Let batter bubble until edges are brown
  3. Flip over and let it cook for about 1 minute

What do I eat this with?

  • Start with a green smoothie and eat this second

Enjoy! Pin! Comment! Share!

Tofu Wrap

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Ingredients:

  • 1 gluten free tortilla
  • 1 TBS dijon mustard
  • 1/2 C organic non-gmo extra firm tofu
  • 1/4 C spinach
  • 1/4 C sprouts
  • 1/2 roma tomato
  • 2 slices of cucumber
  • 1 TSP lemon or lime juice
  • 2 TBS tamari sauce
  • paprika, garlic powder, onion powder & pepper
  • 1-2 TBS avocado oil

Kitchen Supplies:

  • skillet
  • frying pan
  • cutting knives

Prepare:

  1. Preheat skillet in medium heat
  2. Cut tofu in cubes
  3. Cut tomato in half vertically and cut tomato slices for one side (I just eat the other side with garlic salt or you can save it)
  4. slice cucumber and cut in half

Cook:

  1. Place tofu slices in frying pan with avocado oil, tamari sauce
  2. Sprinkle paprika, onion and garlic powder and pepper to the tofu
  3. Mix until blended
  4. Warm up your tortilla on both sides
  5. Spread dijon mustard
  6. place spinach first, then tomatoes, then cucumbers, then tofu, then finally sprouts
  7. Squeeze some lemon or lime juice
  8. Roll up your tortilla and don't worry about the ends
  9. Cut in half and enjoy

What do I eat this with?

  • Salad, veggie sticks or soup

Enjoy! Pin! Comment! Share!