Breakfast Polenta

Polenta is one of my favorite breakfast meals and it has become one of my girls favorite meals. It literally just consists of corn and coconut yogurt on the side. Below are the benefits of those two ingredients.

Corn: Corn is an ancient grain from the New World. Corn contains antioxidants cartenoids like luteinin and zeaxanthing. Yellow or other colored corn may also promote eye health.

Coconut Yogurt: The fermented sugars in coconut yogurt can help regulate digestion due to the probiotics giving your tummy healthy gut bacteria.

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  • 1 cup polenta corn meal

  • 3 cups water

  • ½ teaspoon salt

  • 1 tablespoon extra virgin olive oil

  • 1 tablespoon local raw honey

  • ¼ cup coconut yogurt


1.     Add salt to water and bring to a boil.

2.     With a whisk add in the polenta corn meal and whisk very well.

3.     Bring boil down to low medium heat and cook for 10-15 minutes.

4.     Once polenta is made, add extra virgin olive oil.

5. Serve with coconut yogurt, some fruit and drizzle with honey.

Croissant Egg Sandwich

This is one my favorite lunch sandwiches. It actually has become a family favorite. It’s so simple to make and it’s filling and nutritious too. I love to eat this sandwich with fresh, raw veggies. The key ingredients in this sandwich are:

Egg: Egg is a great source of high quality protein. They contain vitamin B2, D, B6, B12 and minerals like zinc, iron, and copper.

Avocado: Avocados are a fruit that contains healthy fats. They also contain potassium, sodium, magnesium, Vitamin A, E, K, and B6.

Tomato: Tomatoes are a great source of antioxidants. They contain vitamin C, and K as well as potassium and folate.

Lettuce: Lettuce contains calcium, potassium vitamin C and folate.

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  • 1 croissant

  • ¼ avocado

  • Chipotle mayonnaise

  • 1 egg

  • 1 tablespoon olive oil

  • 1 lettuce leaf

  • ½ tomato

  • salt and pepper to taste


  1. Place oil in pan with medium to high heat.

  2. Crack egg gently. When egg is cooked flip over (yoke may be runny depending on your preference) with a spatula and cook the other side.

  3. Cut open croissant and spread chipotle mayonnaise.

  4. Place lettuce and sliced tomato and sliced avocado on one side.

  5. Place fried egg on the other side. Fold bread over and enjoy!

Tomato Bisque


  • 2 16oz cans of diced tomatoes

  • 2 cloves of garlic

  • 1 shallot

  • 1 C carrots

  • 1/2 C whipping cream

  • 1 TBS dried basil

  • 1/4 TSP dried oregano

  • Garlic salt and pepper to taste

  • 1 C vegetable broth


  1. Blend tomatoes, garlic, carrots and shallot

  2. In a pot pour the soup and add vegetable broth and whipping cream.

  3. Cook on low for about 20 minutes

Be sure to let me know if you tried and how you liked this recipe!

Mushroom Ramen

I love ramen, but didn’t know how to make it. I recently went to a ramen restaurant and I wasn’t impressed with. I wanted to feel what people on TV showed me they felt when they ate ramen. Just that bliss of eating the most delicious food.

When I went to the restaurant, I looked at the basic ingredients and tried to create something like that but better. What I made at home was just so delicious! Ramen has some amazing benefits that go beyond flavor.

Mushroom Broth: Mushroom broth can be made of a variety of mushrooms. It’s a delicious salty and earthy flavor. It is a great source of antioxidants, potassium, improves your immune system, and helps fight free radicals.

Veggies: We all know the benefits of veggies. They help improve your digestive system, have amazing antioxidants, and are full of beautifying nutrients. You can get creative of what veggies you want to include. Make sure to include greens and then whatever other color veggies you want.

Protein: Use whatever protein you want; eggs, boneless chicken, or tofu. These forms of protein are great for adding to your ramen and giving it body.

Mushroom Ramen


  • 2 packets of ramen

  • 4 cups of mushroom broth

  • 2 cloves of garlic

  • 1 shallot

  • 1/2 C of mushrooms

  • 1/4 C of frozen veggies

  • 1/2 C kale or baby bok choy (chopped or whole)

  • 2 eggs

  • 1 TBS olive oil

  • 1/8 TSP black pepper

  • 4 TBS Tamari sauce

  • 1/4 TSP parsley


  1. Chop garlic & shallot into small pieces and slice mushrooms or use frozen mushrooms.

  2. Sauté garlic, shallot and mushrooms.

  3. Add mushroom broth, veggies and mushrooms, Tamari sauce, black pepper and parsley.

  4. Boil eggs for 12 minutes.

  5. Cool off eggs in cold water and peel.

  6. Add kale or bok choy

  7. Serve with eggs and enjoy!

Be sure to let me know if you tried and how you liked this recipe!

Quinoa Cassava Pizza Crust

This is a very simple delicious recipe. It’s made from quinoa flour and cassava flour. Both are New World American roots that have become more popular in recent years. The key ingredients are:

Quinoa flour: Quinoa is a gluten-free plant food that contains all nine essential amino acids. Some people say it’s a seed and others a grain. Quinoa also contains fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and antioxidants.

Cassava flour: Cassava comes from a root in South American. It is a great source of energy. It contains Vitamin C, folate, magnesium, copper and fiber.

Olive Oil: Olive oil is rich in healthy monounsaturated fats, contains large amounts of antioxidants, has anti-inflammatory properties, may help prevent strokes, and is considered to be protective against heart disease.

quinoa pizza crust


  • 3/4 cups quinoa flour

  • 1/4 cup cassava flour

  • 1 TSP sea salt

  • 1 TSP onion powder

  • 1 TSP garlic powder

  • 2 TBS olive oil and a little more oiling dough

  • 1 cup water


  1. Preheat your oven to 425F and place two baking sheet or pizza stones. 

  2. Combine all ingredients and mix well with a whisk.

  3. Pour ingredients into a circular baking pan and bake for 15 minutes.

  4. Add toppings and place bake for additional 15 minutes.

Cassava Pizza Crust


  • 1.5 cups cassava flour
  • 1 cup arrowroot flour
  • 1 TSP sea salt
  • 1 TSP onion powder
  • 1 TSP garlic powder
  • 2 eggs
  • 1/2 cup olive oil and a little more oiling dough
  • 1 cup water


  1. Preheat your oven to 425F and place two baking sheet or pizza stones. 
  2. Combine dry ingredients in a medium mixing bowl and the wet ingredients in another bowl and mix well. Then combine both wet and dry ingredients and mix well. Let dough rest for 5+ minutes.
  3. Coat your hands in olive oil and divide the dough in half and create a ball. Place the ball in parchment paper and create the pizza crust shape. 
  4. Place the pizza on the baking sheet or baking stone and bake for about 12-15 minutes. Remove and add toppings. Return back to the oven and bake for another 10-15 minutes or broil it for 3-5 mintues. 

Easy Black Bean Soup

I love this soup. It’s so easy to make and so filling. It’s a great leftover soup, if you’ve made a batch of black beans, or you can just make it using beans from a can.

The key ingredients are:

Black beans: Black beans are filled with fiber, potassium, folate, vitamin B6, and phytonutrient, which help reduce cholesterol.

Roma tomato: Roma tomatoes are a great source of the antioxidant lycopene, which has been linked helping reduce the risk of heart disease and cancer. They are also contain vitamin C, potassium, folate and vitamin K.

Arrowroot starch: Arrowroot contains folate, which is known to help the body produce healthy red blood cells and prevent anemia.



  • 2 cans of organic black beans, rinsed

  • 1 Roma tomato, diced

  • 1/4 Red bell pepper, diced

  • 1/4 red onion, diced

  • 2 garlic cloves, diced

  • 2 TSP arrowroot startch

  • 1/4 TSP cumin

  • 1/2 TSP oregano

  • 1/4 TSP garlic salt

  • 1/4 TSP black pepper

  • 32oz Low Sodium Broth 

  • 1 TSP Olive Oil


  1. Rinse black beans and dice veggies.

  2. Add all ingredients into a pot and bring to a boil and lower to a simmer.

  3. Simmer for 30 - 45 minutes.

  4. Add TSP Olive oil to your bowl after soup is cooked.

Tortitas de Papa (Latkes)

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  • 3-4 red potatoes, peeled and shredded

  • 2 large eggs, beaten

  • 1/2 C gluten free flour or sprouted flour

  • 1 TSP kosher salt

  • Avocado oil for frying

  • 2 TBSP chopped green onions

  • Applesauce or Sour cream for dipping


  1. Shred potatoes
  2. In a large bowl, combine potatoes, chopped green onions with eggs, flour, and salt.
  3. Add potatoes and mix with your hands.
  4. Add avocado oil to skillet and cover 1/8 oil onto the pan.
  5. Add about 1/4 cup of mixture to oil and flatten. Fry until crispy and golden, which takes about 3-5 minutes per side. Transfer patties to paper towels to drain.
  6. Eat with salad, or soup


Zoodles with Sun-dried Tomato Pesto

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Zoodles Ingredients:

  • 2 zuchinnis
  • Garlic salt and pepper to taste
  • 1 clove of garlic
  • 2 TBS olive oil


  1. With a zoodle maker, make zoodles.
  2. Chop garlic and add to pan with olive oil and sautee for about a minute. 
  3. Add zoodles and sautee for no longer than 3 minutes to avoid getting soggy. 

Sun-dried Tomato Pesto Ingredients:

  • 1 avocado
  • 1/4 C sundried tomatoes (in oil)
  • 1/2 C cashews
  • 1 TBS dried basil or 1/2 C fresh basi
  • salt and garlic salt to taste
  • 1 TSP fresh lemon juice


  1. Blend all ingredients until smooth

Mushroom Steak Sauce

As you know I don't eat meat but I've come up with a delicious steak substitute, which is my tofu steak. Although my tofu steak is pretty good, it was missing something. That's when did some research on what sauces go best with steak and mushroom sauces came up a lot. I hope you like this mushroom sauce. It was pretty good in my opinion. 

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  • 5-6 button mushrooms
  • 1/4 red onion chopped or 1 shallot
  • 2-3 cloves of garlic
  • 2 TBS avocado oil
  • 1/4 cup of balsamic vinegar
  • 1/8 cup of tamari sauce
  • 1/4 TSP oregano, thyme, and basil 


  1. Slice the mushrooms, chop red onion or shallot, and mince the garlic.
  2. Suatee the garlic and mushroom with the avocado oil for a 1 to 2 minutes
  3. In a bowl whisk the balsamic vinegar, tamari sauce and herbs.
  4. Pour the mixture on the mushrooms and garlic. 
  5. Suatee for about another 1 to 2 minutes. 

Tofu Steak

I love this tofu steak it's so easy to make and delicious as well. It's a great steak substitute. 


  • Extra firm tofu, sliced
  • 2 TBS avocado oil
  • 1/8 cup tamari sauce
  • 1/4 cup of balsamic vinegar
  • salt and pepper to taste
  • 1/4 TSP parsley


  1. Slice tofu brick short ways
  2. Place all of the ingredients (except tofu) in a bowl and mix them well together.
  3. Place tofu in mixture and let the mixture soak in a little
  4. Place tofu slices on medium heat grill and let it grill until grill marks show up and are brown
  5. Pour remaining mixture on tofu slices.

Nut Butter Snack Balls

I love making these snack balls. They're so easy to make, plus they're full of nutrition. Not mention that you can take them anywhere! 


  • 1 C oatmeal
  • ⅓ C sliced almonds
  • 1 TBS ground flaxseed 
  • ½ C nut butter (peanut or almond are both good)
  • ¼ C honey
  • 1 TBS chia seeds
  • ⅓ C dried cranberries or raisins
  • 1-2 TSP maca powder


  1. Place all of the ingredients in a bowl and mix them well together.
  2. Then form about 1.5 inch balls and place them on a baking sheet
  3. Finally, place the snack balls in the refrigerator for minimum 20 minutes

Chia Seed Lemon Muffins

I like making simple muffins. Muffins that take very little time to make, taste delicious and have good nutrition for you. These muffins took me very little to make they taste very delicious.  


  • 1 1/2 C gluten free flour
  • 1 TSP baking powder
  • 1/4 TSP baking soda
  • 1/2 TSP salt
  • 1/2 C olive oil
  • 1/3 C sucanat 
  • 2/3 C coconut yogurt
  • 1 lemon, zested and juiced
  • 1 egg
  • 1 TSP vanilla extract
  • 2 TBS chia seeds


  1. Preheat oven at 400 degrees.
  2. In a blender add olive oil, sucanat, coconut yogurt, lemon juice and zest, egg and vanilla extract; blend until smooth
  3. In a bowl add flour, baking powder, baking soda and salt. Add to blender little bit at a time.
  4. Fold in the chia seeds
  5. In muffin cups add mixture and bake for 15-20 minutes. 

Avocado Blueberry Smoothie

I never thought that avocados and berries mixed...but they do! This smoothie is delicious, filling and oh so creamy. The orange makes it sweet and the flaxseeds gives you extra fiber and omega 3s. Try this smoothie and leave a comment below of how you liked it when you do.
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  • 1 C mixed fresh or frozen berries 
  • 1 C filtered water
  • 1⁄2 avocado
  • 1 peeled orange
  • 1⁄2 TSP vanilla extract
  • 1⁄2 TBS ground flaxseeds 


  1. Blend ingredients until smooth

Black Bean Burger Patties

I love this recipe. I was able to combine different ways of creating a veggie patty and create one that I love! This recipe is easy to make and delicious too! I hope you try it and let me know in the comments below how you liked it. The key ingredients in this recipe are:

Black Beans: Black beans may help strengthen bones, they contain quercetin and saponins which can protect the heart, help lower blood pressure, help manage diabetes, helps prevent digestion, and helps with weight loss.

Textured Vegetable Protein (TVP): TVP is a highly nutritious soy product. It is a complete plant protein and it's a good source of dietary fiber.


  • 1 C 15oz black beans, rinsed and drained

  • 1/3 C gluten free flour or white whole-wheat flour

  • 1/2 C textured vegetable protein (TVP - dried soy protein)

  • 1 TBS tamari sauce

  • 1 TBS fresh lemon juice

  • 2 TBS avocado oil

  • 1 TSP onion powder

  • 1 TSP garlic powder

  • 1/4 TSP sea salt

  • 1/4 TSP ground black pepper


  1. Place TVP and Tamari sauce in a bowl and cover with water. Water should reach the top of TVP and not go over.

  2. In blender place half black beans, avocado oil, fresh lemon juice, onion powder, garlic powder, sea salt and ground black pepper. Blend until smooth puree.

  3. In a bowl place the other half of the black beans, flour, TVP and black bean puree. Mash together with your hands until ingredients are all blended together.

  4. Cover the mixture and place it in the refrigerator for minimum of 20 minutes.

  5. After 20 minutes have gone by, divide the mixture into four and form each portion into a burger patty. Place on the grill and cook until each side is browned and slightly crispy.

  6. You can wrap left over patties and place in the freezer.

Smoothie Bowl

I learned about smoothie bowls when I lived in Hawaii. They are so simple to make and delicious. They're perfect for the summer since they're so refreshing. I love having them in the afternoon as a delicious and healthy snack.
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  • 1 packet of frozen Pitaya or Acai
  • 1 C of frozen berries
  • 1/2 C frozen fruit of your choice
  • 1 banana
  • 1 serving of vegan protein or 1/4 C of coconut yogurt
  • Splash of almond milk or coconut milk


  1. Blend all ingredients until smooth
  2. Add fun toppings like fresh fruit, the other 1/2 of the banana, granola and honey

Vegan Mushroom Risotto

I remember the first time I had risotto. It was in Venice, Italy. It was the absolute most delicious rice I had ever had. Ever since then, I've been trying to recreate it. I've had risotto from a box and tried making various adaptions from the one I had. This risotto came out really good and it's absolutely become a part of our regular meals. 


  • 1 C Arborio rice
  • 1 shallot, chopped
  • 2 cloves of garlic, chopped
  • 5-6 button mushrooms sliced
  • 1/2 C of dried porcini
  • 3 C vegetable broth
  • 3-4 tablespoons of nutritional yeast
  • 2 TBS olive oil
  • 1 TSP dried parsley
  • Salt & pepper to taste


  1. Chop shallot and garlic
  2. Slice button mushrooms
  3. Place porcini in water up to the top and let them soak for 30 minute to an hour (don't discard water)
  4. Add 2 TBS of olive oil in frying pan with shallot and garlic. Cook until transparent (takes about a minute)
  5. Add rice and cook until transparent (takes about a minute)
  6. Add mushrooms and stir (chop porcini mushrooms and then add)
  7. Add mushroom broth from porcini soak
  8. Add vegetable broth one cup at a time and stir
  9. Add nutritional yeast and stir
  10. Finally, add dried parsley and salt and pepper and stir
  11. Cook for about 25 minutes, stirring occasionally

Delicious Guacamole

I love homemade guacamole. It has a taste of freshness that is un-comparable to any store bought gucacamole. You can just taste the difference. What I also like is that you can make it as mild or as hot as you'd like. 


  • 1 -2 ripe avocado
  • 1-2 roma tomatoes, diced
  • 1 TBS fresh lemon juice
  • ground pepper and garlic salt to taste
  • (optional) 1 TBS fresh chopped up cilantro


  1. Add all ingredients, except cilantro, to a blender and chop in blender or use a mortar & pestle to smash ingredients. 
  2. Add cilantro last and fold gently

What do I eat this with?

Use guacamole as a spread or a dip. 

Breakfast Ginger Green Smoothie

This is a great smoothie to drink when you're feeling a cold coming and to keep yourself extra healthy.
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  • 2 C water
  • 2 C leafy greens (i.e. romaine lettuce, green leaf greens, red leaf greens, dandelions)
  • 2 C dark leafy greens (i.e. spinach, kale, collard greens, chard)
  • 1-2 stalks of celery or 1 small cucumber
  • 1 TBS freshly squeezed lemon juice
  • 1 banana
  • 1 C of one variety of fruit or one fruit (i.e. pear, apple, mangos, etc.)
  • A second C of one variety of fruit or one fruit (i.e. pear, apple, mangos, etc.)
  • Add a centimeter of ginger


  1. Add water to blender along with all greens, banana and lemon juice
  2. Add fruit and ginger and blend until smooth

Simple Marinara Sauce

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  • 1 or 2 (14 ounce) can of chopped tomatoes
  • 1 (14 ounce) can of crushed tomatoes or chopped tomatoes
  • 2 garlic cloves
  • 1/4 white onion
  • 2 TBS olive oil
  • 1 TBS dried Italian seasoning
  • 1 TSP balsamic vinegar
  • 1 TSP dried oregano
  • 1 TSP dried basil
  • 1/4 TSP sea salt
  • 1/4 TSP ground black pepper


  1. Chop garlic and onions
  2. Blend one can of tomatoes if needed 
  3. In a sauce pan add olive oil, chopped garlic and onion and dried herbs.
  4. Cook for on medium high until onion is transparent.
  5. Add crushed and chopped tomatoes
  6. Sprinkle ground black pepper and garlic salt and balsamic vinegar
  7. Cook on low for minimum 20 minutes