Friday, August 28, 2015

Bean & Corn Dip (Tawnya)

  • 1 onion
  •  2T. garlic
  •  2t. oregano
  •  1 can corn, drained
  •  2-4 c. black beans
  •  1 can tomatoes
  •  2-4 t. chili powder
  •  honey

Thursday, March 26, 2015

THANK YOU to Tawnya Toiaivao & Amanda Kemp

Friends, Wasn't that one of the most inspiring and delicious events we've had? I so appreciate Tawnya for hosting us (and inviting her cute mom!) Thank you also Amanda Kemp- Green Smoothie Sister for sharing her story and her treats with us! You'll have to come back Amanda, and give us your real prepared message :D I also have to commend Theresa Escalante for such an appealing and beautiful way to enjoy fresh fruit! You all rock, as always!

Wednesday, January 21, 2015

vegan cabbage rolls

this is what I'm bringing for the potluck today! cabbage rolls stuffed with lentils and barley (instead of bulgar wheat)

Friday, January 9, 2015

Happy New Year!

Considering this is a time of renewal and rededication, anyone have any recipes (new or old) or ideas they'd like to share?

Thursday, August 28, 2014

Today's lunch details

Sunny weather today! YAY! Rotary Park - 1460 N 1550 W, Provo. See you then!!!

Tuesday, August 26, 2014

Tasters Club Lunch

This Thursday. Tasters Club lunch. Back to school theme. So excited! 11:30ish. Look on FB around 10am to find out if it will be held at my home or at the park (depending on the weather). See you then!

Saturday, February 15, 2014

Kale & Mango Salad

1 bunch kale 
juice of 1 lemon (2-3 T)
2-3 T extra-virgin olive oil
sea salt
2 tsp honey
fresh ground black pepper
1-2 ripe mangoes, diced (~ 1 cup)
2 T pepitas (I used toasted sunflower seeds instead)

Remove stems from kale; cut thin long strips.
Add 1/2 of lemon juice and 1/2 of olive oil and salt;
massage greens until softening (2-3 min.)

Whisk other 1/2 lemon juice with honey and black pepper. slowly whisk in olive oil until the dressing is mixed. combine with kale. Toss w/ mango and pepitas

(this recipe serves 4)

Wednesday, December 18, 2013

Cream of Broccoli Soup

Cream of Broccoli Soup

This is a melting pot of 2 different recipes and some of my own adaptations

*2 yellow onions, chopped
1 1/2 tsp salt
bit of pepper
10-15 mini carrots, chopped
1 stalk celery, chopped
1 head cauliflower, chopped
1 large yukon gold potato, chopped  (I only had yukon at home, I'm sure russet would work great too)
1 can veggie broth
2 C water
1 1/2 C cashews, soaked for at least 30 minutes
Brocolli... i can't remember how much! I buy the bag of chopped broccoli from Costco and probably put in at least 2 cups?  maybe 1 or 2 heads of brocolli?

Let onions, celery, carrots and s&p sweat in a fry pan for about 10 minutes until onions are translucent. Add water or a bit of oil (optional) to help it not stick.
Add in veggie broth, water,  potato and cauliflower and simmer for about 10 minutes.  Add in brocolli florets and let cook until broccoli is tender, about 10 minutes. 
Depending on your texture preference, add 1/2 to all of mixture to blender or food processor.  Add cashews and pulse a bit to desired consistency.
Put back into the pot for a few more minutes to help cashew flavor meld in.

Also freezes/thaws well!

*Ben complained of a strong onion flavor so you could reduce this and add in more for desired flavor.

Friday, December 13, 2013

Black Bean Soup

Adapted from this recipe over at Our Best Bites. My modifications include subbing (1 quart) vegetable broth for beef broth and coconut oil for olive oil. I omit the bay leaf.

Originally a super creamy delicious mouthful, my family recently discovered that we like this even better un-blended as a broth type of soup. Either way it's scrumptious!

Optionally top with sour cream or grated cheese, but it's great all by itself!

Peppermint Fudge

Here's the Pinterest link:

I used 4 drops of doTERRA peppermint oil. Also, first blend sweetener, cacao, salt and vanilla to bring to room temperature before adding warmed coconut oil (liquid). If you just add it all together, the coconut oil may solidify, making it really hard to blend. :)

Wednesday, December 11, 2013

Spaghetti Squash 2 ways

Click the link on the left to see the Taster's Club Pinterest Page.

The recipe for the Southwest Spaghetti Squash came from there.
 My alterations: used less olive oil, used 1 can diced tomatoes instead of 2 fresh, added 1/2 diced red onion, added a little bit of corn, and added 1 tsp. taco seasoning / left out the cilantro (just didn't have any, I think it would taste good).

The pepper coated spaghetti squash came from a pasta recipe:
My alterations: used less olive oil and used oven roasted spaghetti squash instead of pasta

Incidentally, I think oven roasting the squash gives it a much better flavor than microwaving, though it definitely takes longer!

Wednesday, November 20, 2013

Pumpkin-Pecan Bites

3 c. pecan halves 5-6 medjool dates 3/4 c. pumpkin 1 t. pumpkin pie spice 1 T. almond milk optional: add 2 T. maple syrup Combine all ingredients in food processor. Roll into bite sized balls and chill for 20 min.

Butternut Squash with Kale and Almond/Cashew Parmesan (Tawnya)

2-3 lbs. butternut squash
2-3 T garlic
2-3 T parsley
1 T olive oil
1/2 tsp. salt
1 c. chopped kale

1/4 c. almonds, chopped
1/4 c. cashews, chopped
2 T nutritional yeast
1 tsp. olive oil
pinch salt

Oven 400 degrees. Grease dish.
1. Peel and cube squash. Place in dish
2. Add garlic, oil, parsley, salt. Stir.
3. Cover with lid. Bake 45 minutes.
4. Mix cheese ingredients together until chunky. Use food processor or chopper.
5. After 45 minutes or tender, remove and reduce heat to 350. Stir in chopped kale and sprinkle cheese over. Bake 5-10 minutes until nuts are toasted. Watch closely so not to burn. Remove and serve.

Wednesday, October 16, 2013

Crunchy Snacking Beans

2 cans chickpeas (drain, rinse, pat dry)
spread on baking sheet and roast about 45 min (at 375)*

mix with roasted beans:
2 T olive oil

A) honey cinnamon: 2 T honey, 1 tsp cinnamon, 1/4 tsp sea salt, and a dash of nutmeg.

mix well and spread beans back on pan and bake for another 10 minutes to caramelize.

(I added about 1/2 c. slivered almonds mixed with the dregs of the topping in the bowl and put that on the pan for the last 10 minutes too)

other toppings to try: (mix in with the olive oil and spread back out on pan to cool, these do not need the extra 10 min. to caramelize )

B) sesame soy: 1 tsp. sesame oil, 1 tsp. garlic powder, 1/2 tsp. sea salt, 1 T sesame seeds

C) smoky spice: 1/2 tsp. ancho chile powder, 1/2 tsp. smoked paprika, 1/2 tsp. garlic powder, 1/2 tsp. cumin, 1/4 tsp. fresh cracked pepper, 1/2 tsp. salt, pinch cayenne (optional)

D) salt & pepper: 1/2 tsp. sea salt, 1/4 tsp. fresh cracked pepper (more of each if desired)

(* I actually cooked them more like 25 min. at 400 before adding the topping)

Sunday, July 7, 2013

Pina Colada Popsicles

1 can pineapple 1 can coconut milk 1-2 bananas Blend together until nice and smooth, possibly sweetening with Stevia, Pitted Dates, or more banana. Pour into popsicle molds or little cups and freeze until firm. Sooo delicious!

Thursday, May 23, 2013

Roasted Red Pepper Hummus

(Finally found a recipe for homemade hummus I like as much as store bought!)

combine all ingredients in a food processor and blend until smooth:

1 can garbanzo beans, rinsed and drained
3 T tahini
1/4 c. lemon juice (~1 large lemon)
1 tsp. salt
2 cloves garlic; minced
1 T olive oil
1 pinch paprika
1/4 tsp. cumin
1/4 tsp. chili pepper
1/2 of a red pepper; diced and roasted (I cooked it in a skillet until browning)

Wednesday, May 1, 2013

This month! A different kind of potluck...

So, usually we focus specifically on whole foods, plant based dishes. But, this month- we wanted to especially support our local friends/participants who have been challenging and supporting each other to form healthy habits. So, this month- bring any dish you consider "healthy" for a Healthy Foods Potluck ! Check the sidebar and FB group for more info~ and see you in a few days :)

Thursday, March 21, 2013

Baked Sweet Potato Falafel

3 sweet potatoes (cooked: microwaved, baked, or boiled)
2 cans garbanzo beans (rinsed and drained)
1 T chia or ground flax mixed with 3 T water (or other egg replacer)
2 c. whole wheat flour (I used 1/4 c. white bean flour as part)
1 1/2 tsp. garlic powder
1 1/2 tsp. ground cumin
3/4 tsp. ground coriander

Heat oven to 375. Mash or process sweet potatoes and garbanzo beans with chia (or flax) mixture. Mix thoroughly, then add in dry ingredients and incorporate. Should be cookie-dough consistency (add more flour if necessary). Roll into balls (about 1-in.) and flatten slightly on greased cookie sheet. Bake 30 minutes total; flipping mid-way.

Wednesday, January 23, 2013

Quinoa Salad with Toasted Almonds (Tawnya)

1 c. chopped toasted almonds
1 c. quinoa
1 1/2 T. coconut oil
6 baby bell peppers
2 T. garlic, minced
1/2 large onion, chopped
1/4 tsp. red pepper flakes
1 tsp. thyme
1/2 tsp. salt
2 celery stalks, diced

1. Preheat oven to 350 degrees. Toast almonds until crisp, lightly browned, and fragrant, about 7 minutes.  Remove from oven and set aside.  Meanwhile, place quinoa in a fine sieve and rinse under cold running water until the water runs clear; drain well.

2. In a medium saucepan, heat 2 tsp. olive oil over medium heat.  Add garlic, onion, and red pepper flakes; cook about 5 minutes.

3. Stir in quinoa, thyme, 1 c. water, and 1/4 tsp. salt.  Bring to a boil, reduce to simmer, cover and cook 7 minutes.  Stir, cover, and cook until quinoa is tender but not mushy, 5-8 minutes longer.  Remove saucepan from heat.

4. Stir in celery, baby peppers, almonds, and remaining 2 tsp. oil, season with sald, and fluff with a fork.  Cool to room temperature before packing into 2 containers and refrigerating.  When ready to eat, squeeze lime or lemon over salad if desired.

Tuesday, January 22, 2013

Roasted Butternut Squash Soup

2 butternut squash
olive oil
4-5 cloves garlic, minced
3 onions, diced
1 qt. vegetable stock
2 tsp. Dijon mustard
pepper - black & cayenne to taste
Worcestershire sauce to taste
1/4 c. maple syrup
cinnamon to taste

halve squash, roast cut side down in a large roasting pan at 450 about 1 hour. (you can cook squash faster in the microwave, but I really think baking it in the oven gives it a better flavor)
scoop out and puree squash (use part of the stock as liquid)
saute onions in a small amount of oil in a large soup pot until soft, add stock, squash puree, and seasonings.
heat through on low, stirring frequently.

No Bake Energy Bites

My Pinterest recipe for today is No Bake Energy Bites from

Note from Theresa: I used old fashioned oats and ground flaxseed.  Instead of chocolate chips, I added dried cranberries.  I did everything else the same.
  • 1 cup (dry) oatmeal
  • 2/3 cup toasted coconut flakes
  • 1/2 cup peanut butter
  • 1/2 cup ground flaxseed or wheat germ
  • 1/2 cup chocolate chips (optional)
  • 1/3 cup honey
  • 1 tsp. vanilla extract

Stir all ingredients together in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls of whatever size you would like. (Mine were about 1" in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
Makes about 20-25 balls.

Tuesday, January 8, 2013

chia granola bars (makes 9-12 bars)

1/4 c. liquid virgin coconut oil
1 T milled chia
1 c. pitted Medjool dates
1/4 c. almond milk
1 tsp. vanilla extract
1/2 tsp. almond extract

1 1/2 c. rolled oats
1/2 x. whole wheat pastry flour
1/3 c. finely chopped nuts
3/4 tsp. baking soda
1/2 tsp. salt
1/4-1/2 c. dark chocolate chips

-preheat oven to 350.
-combine coconut oil through almond extract in a food processor to form a paste (scrape as needed)
-whisk together oats through salt to combine thoroughly
-mix together wet and dry ingredients until just combined
-spread onto a cookie sheed in a half-inch layer in a rectangle (won't fill pan)
-cut bars with a knife dipped in cold water (into 4x2 in. bars)
-bake on middle rack until set ~ 12-15 min.

from Chia: the Complete Guide to the Ultimate Superfood by Wayne Coates

Monday, December 17, 2012

Coconut Snowballs

Coconut Snowballs
Makes 12 balls
  1 3/4 cups unsweetened shredded coconut, divided
2 teaspoons coconut oil
3 tablespoons maple syrup
2 tablespoons unsweetened coconut milk
1/2 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/8 teaspoon sea salt

Place 1 cup of shredded coconut in a food processor along with the coconut oil. Process on high speed, scraping down the sides periodically, until it reaches a paste-like consistency. (It does not have to be completely smooth like butter; some coconut texture is good.)

Add the maple syrup, coconut milk, vanilla, cinnamon, and salt and process until well combined. Add 1/2 cup plus 2 tablespoons of shredded coconut and pulse until just combined.

Shape the mixture into 12 (1-inch) balls and coat with the remaining shredded coconut. Refrigerate for at least an hour and up to 5 days. Bring to room temperature before eating.

Thursday, November 15, 2012

Zucchini Brown Rice Casserole

I made this for Taster's Club back in August and finally found the recipe :)

2 cups cooked brown rice (especially yummy if cooked in broth)

2 T oil
1 1/2 lbs. diced zucchini
1 c. sliced green onions
3 cloves garlic; minced

2 tsp. garlic salt
1 1/2 tsp. basil
1 1/2 tsp. paprika
1 1/2 tsp. oregano
1 1/2 - 2  c. chopped tomatoes (canned is fine)

any extra vegetables you want to add (I had added frozen green beans and chopped fresh spinach to the one I bought) if you add peppers or something that needs more cooking, put it in with the A ingredients.

cook A on medium heat until tender

add rice, B ingredients, and any extra veggies pour into 9x13 casserole or 2 smaller casserole pans. bake about 20 min. at 350.

(this casserole freezes well. I defrost for a day or two in the fridge and pop it in the oven on busy day; add a little water beforehand if it has dried out in the freezer)

Tuesday, November 13, 2012

Spaghetti Squash & Marinara

1 spaghetti squash
1/3 c. chopped onion
2 cloves minced garlic
1 T oil
1 can diced tomatoes
1 tsp. Italian seasoning
1/4 tsp each salt & pepper

Halve Spaghetti Squash lengthwise, scoop out seeds. Place cut side down in a 9x13 baking dish with a little water. Bake at 350 about 40 min. (until tender). Remove, separate strands with 2 forks. Season with salt & pepper if desired.

While squash bakes, cook onion and garlic in oil until tender. Stir in undrained tomatoes & seasonings. Simmer 15 min. Top squash strands with sauce and serve like spaghetti.

Thursday, October 25, 2012

Baked Pumpkin Oatmeal

This recipe is for Baked Oatmeal from a food storage recipe book (Emergency Food Storage in a Nutshell) that I adapted to be more in line with our taster's club. 

This version of the recipe is pretty much exactly how I made it for the club:

1 1/2 C rolled oats
1/3 - 1/2 C molases & agave (just used both totalling 1/3 C, NOT 1/3 C of each)
1T dried whole egg
1 tsp cinnamon
1/2 + tsp  ground ginger (increase to personal liking)
1/2 + tsp nutmeg (increase to personal liking)
1 1/2 tsp baking powder
1/4 tsp salt
abt 1/2 C water
abt 1/3 - 1/2 C pureed pumpkin
1/8 - 1/4 C ground flax
1/8 C oil
1/8 C apple sauce
1 tsp vanilla
1/3 cup chopped dried cherries (or cranberries or raisins)

Note: Because I was trying to stick to the recipe as much as possible, I added the powder egg, but I bet with the flax in there you could completely omit the egg.

Also, the original recipe called for brown sugar, but by using the molasses you can still get the brown sugar flavor.

In a bowl, whisk together dry ingredients. Add water, oil, applesauce, pumpkin and vanilla. Fold together. Pour into greased 8-inch baking pan. Bake at 250 for 20-25 minutes. Cut into squares and place in bowls with spatula. (Recipe suggests serving with a little milk over the top, but topped iwth more applesauce is yummy too instead. It was also moist enough to be eaten by itself.)

This should come out with almost a cake consistency.

Wednesday, October 24, 2012

Wassail (Laura Bradford)

10 oz of hot water
2 TBS of Apple Cider Vinegar
1/2 tsp of honey
1 drop of liquid stevia
1 cinnamon stick or organic cinnamon sprinkles
2-3 whole cloves or a sprinkle of crushed cloves

Pour hot water into a mug, add ACV and sweeteners. Then add cinnamon and cloves and let it steep for 5-10 minutes. Enjoy!

It's the best fall drink ever, and it totally helps your skin from the inside out. It lightens pigmentation, and helps you feel more refreshed!

Pumpkin Muffins

Here is the original recipe from GreenSmoothieGirl.  I didn't think they would need frosting, so I didn't make any.  They need something though.  I ended up adding chocolate chips to the next batch.  The texture was fine with me for mini muffins.  The big ones were a little weird.  When I do this again, I will definitely add the chocolate!

Cooked Wheat Berries

I grew up eating this for breakfast.  Here is one link I found with a crockpot "recipe."  I love putting it in the crockpot at night and having it all ready in the morning.  I usually serve it with honey and a non-dairy milk.  You can also top it with nuts and/or raisins, craisins, or other fruit.

I keep the cooked wheat berries in the fridge and add a little bit in all sorts of random recipes for nutrition and also filling.

Granola (Tawyna)

1/4 c. coconut
1/2 c. chopped almonds
1/2 c. chopped walnuts
1/2 c. chopped cashews
1/4 c. sunflower seeds and pine nuts
8-10 chopped dates

Combine in a bowl.  Top with sliced fruit and rice milk.

Tuesday, October 23, 2012

Incan Quinoa Porridge

1 c. dried quinoa, rinsed
2 c. water
1 c. nondairy milk
1 ripe pear, finely sliced (or sliced banana)
1/4 c. dried coconut flakes
3 T Flora Oil 3-6-9 Blend
1/2 tsp. sea salt or light miso
1/2 tsp. vanilla
1 1/2 tsp. ground cinnamon
garnish ideas: raisins, apple slices, chia seeds, chopped nuts

cook quinoa in water. blend quinoa and remaining ingredients in blender or food processor until smooth. Top with garnish of choice. Can be made the night before and refrigerated.

makes 4 servings. from Eat & Run by Scott Jurek

Minnesota Winter Chili

2 T coconut oil
2 cloves garlic, minced
1 c. finely chopped onion
8-10 medium mushrooms, finely chopped
1/2 c. finely chopped greed bell pepper
1/2 c. finely chopped red bell pepper
1/2 c. finely chopped carrots
1 jalapeno peper (seeded and minced)
1 c. corn
1 tsp. cumin
1/2 tsp. ground coriander
2 T chili powder
2 tsp. sea salt (more to taste)
1/2 tsp. black pepper
28 oz. diced tomatoes
15 oz tomato puree
15 oz. kidney beans (rinsed & drained)
15 oz. black beans (rinsed & drained)
15 oz. red beans (rinsed & drained)
2 1/2 c. water
1/2 c. bulgur wheat
Hot sauce or cayenne (optional)
1/4 c. minced fresh cilantro, for garnish
saute vegetables and spices in oil in a large pot for 10 min. or until tender (add a little water if veggies stick to pan).
Stir in remaining ingredients except cilantro.
Simmer, covered, over medium-low for 30 min. Stir and cook an additional 20-30 min, until veggies are cooked through.
Season with salt to taste.
Makes 8-10 servings (leftovers freeze well)
from Eat & Run by Scott Jurek

Apple-Cinnamon Granola

1-2 tsp. coconut oil
4 c. raw oat groats, soaked for 6-8 hours (or overnight), then drained
1 apple, cored and sliced
1/2 c. dried coconut flakes
2 tsp ground cinnamon
2 T maple syrup or 1 T agave
1 tsp. vanilla
1/2 tsp. sea salt
1/2 c. raw almonds, chopped
1/2 c. pumpkin seeds, chopped
2/3 c. raisins

Preheat oven to 250. Grease 2 baking sheets with the oil
Process oats, apple coconut, cinnamon, sweetener, vanilla and salt in food processor for 30 seconds. Scrape sides, process for another 30 seconds, repeat one mroe time.
Transfer mixture to large mixture and combine with almonds, pumpkin seeds, and raisins. Mix thoroughly with spoon.
Spread mixture in a thin layer on prepared baking sheets.
Bake 2-4 hours, stirring a few times, until dry and crisp.
Cool. Stir in raisins.

Serve with non-dairy milk and sliced fresh fruit.
Keeps for 3-4 weeks in airtight container.
Makes 8-10 servings.
From Eat and Run by Scott Jurek

8 Grain Strawberry Pancakes

1/4 c. spelt flour
1/4 c. buckwheat flour
1/4 c. whole wheat flour
1/4 c. oat flour
1/4 c. millet flour
1/4 c. rye flour
1/4 c. barley flour
1/4 c. corn meal
1/4 c. ground flax seed or chia seed
2 stp baking powder
1/2 tsp. sea salt
2 c. non-dairy milk
3 T olive oil
2 T agave nectar or maple syrup
1 tsp. vanilla extract
1 1/2 chopped strawberries (fresh or frozen)
1 tsp. coconut oil

Combine dry ingredients in mixing bowl.
Combine wet ingredients, then add to dry ingredients.
Fold in strawberries.
Grease skillet with coconut oil over medium-low heat.
Pour 1/2-3/4 c. batter for each pancake.
Makes about (10) 6-in. pancakes
Top with maple syrup or fruit sauce; for serving

From Eat and Run by Scott Jurek

Monday, October 22, 2012

Whole Grain Honey Quinoa Bread

3 c. warm water
1 c. quinoa (cooked, warm)
1/4 c. coconut oil (melted)
1/2 c. honey
3 T water + 1 T flax (or other egg replacer), sit 5 min.
1/3 c. wheat germ
2 1/2 c. whole wheat flour

mix above ingredients together (I use a kitchenaid mixer). stop and add:

1 c. whole wheat flour
1 c. oats
1/4 c. gluten
1 1/2 T yeast
1 T salt

mix all ingredients in.

continue adding
1/2 - 1 c. of whole wheat flour at a time until dough pulls away from bowl (~7-8 c. total)

form into 2 loaves; allow to rise in greased pans for 30 min. in a warm, draft-free area (I rise in an oven preheated to 180 and then turned off)

bake at 350 for 30-35 in on low shelf in oven (top of loaf should be about mid-oven).
Cool 5 min. and remove from pan. (Slice when completely cool for neatest results)

I played around with my favorite whole wheat bread recipe to make this.

Monday, September 24, 2012

Raw Orange Honey Cream Sauce

1 Cup raw cashews
¼ Cup fresh squeezed orange juice
2 tablespoons raw honey
2 tablespoons purified water

Place all of the ingredients in a blender and process on high until smooth. Chill for 2 hours before serving. Store in a sealed container in the refrigerator. Orange honey cream sauce is delicious on fruit salads and will keep for 3 days.

Banana Chai Shake

½ Cup raw almonds, soaked
1 ½ Cups filtered water
2 Frozen bananas
1 pitted date, soaked for about an hour
¼ tsp natural vanilla extract
¼ tsp ground nutmeg
¼ tsp ground cinnamon
1 pinch ground cloves
1 pinch sea salt

Place all of the ingredients in a blender and puree until smooth. Sprinkle with cinnamon and serve immediately. ENJOY!! *From High Voltage Raw Restaurant

Living Vanilla "Ice Cream"

2 cups raw cashews, soaked 4 hours or more
2 cups young Thai coconut meat (about 2 coconuts)
1-1/4 cups coconut water
3/4 cups honey, agave nectar or 4-7 droppersful of liquid stevia
1/4 cup coconut butter
1/4 teaspoon vanilla powder or 2 tablespoons liquid vanilla extract
1/2 teaspoon sea salt

In a high speed blender, blend all of the ingredients until completely smooth. Chill thoroughly in the refrigerator & then process in an ice cream maker according to the manufacturer’s instructions. This ice cream is a great base for all kinds of flavor variations. You can add pureed strawberries, fresh mint leaves, raw cacao powder or nibs, chai tea, coffee or whatever your imagination can create! This dessert can be used as is without freezing it as a delicious dairy free substitute for whipped cream on top of fruit pies, chocolate ganache tarts or just fresh fruit salad. Makes about 5 cups. *From High Voltage Raw Restaurant

Superfood Smoothie

1 cup hemp seed or nut milk
1/8 cup cacao
1 Tablespoon maca root powder
1 tsp living greens
1/4 cup sweetener or a banana
1/8 cup coconut butter
1 Tablespoon coconut oil
1 Tablespoon bee pollen
1 cup berries
1 scoop ice (opt)
This one has a few hard-to-find ingredients, but I bet it will be worth it! *From Karen @ and High Voltage Raw Restaurant

Mad Mango Smoothie

1 cup chopped frozen mango chunks
1 peeled, frozen banana
3 celery stalks, quartered
1 cup ice cubes (opt)
1/4 cup sweetener like honey, agave nectar, date paste
Water to desired consistency
Blend and enjoy! *from Karen @ and High Voltage Raw Restaurant

Sticky Rice with Peanut Sauce

*Original recipe from "12 Steps to Whole Foods"
2 C. Brown Rice
3 C. Water
1 Small Yellow Onion
1 t. Extra Virgin Olive Oil
1 T. Dried Basil
1/2 t. Sea Salt (OHCS)
2/3 C. Organic Peanut Butter
1 1/2 T. Fish Sauce
3 T. Fresh lemon juice
2/3 C. Dry Roasted Peanuts, chopped
3/4 C. Cilantro, finely chopped
1/4 C. Parsley, finely chopped

Wash and rinse the brown rice well. Cover with water and soak overnight, then drain well. Bring the water to a boil in a saucepan and add the brown rice, basil, and salt. Cover the pan and place it in a 350degree preheated oven, then turn the oven off and leave the rice there for several hours to absorb the water. Or, if you are in a hurry, simmer it covered on the stove top for 45 min. instead. In a small skillet, saute the onion in the olive oil. Blend the peanut butter, fish sauce, and lemon juice in a small bowl by hand. At this point, I decided to add a little raw honey- just a few Tablespoons. Stir both mixtures into the cooked rice along with the peanuts, cilantro, and parsley. Serves 4-5.

Tuesday, September 18, 2012

Date Nut Diamonds (Tawyna)

1 C. Flour
1/8 tsp Salt
1/2 C. Coconut oil
1-1/2 C. Dates, chopped roughly
1 C. Chopped Walnuts
1/2 C. Shredded Coconut
1 tsp. Vanilla
2-4 Tbsp. Flour

Pre-heat oven 375 degrees. Use 9x13 pan Combine 1 C. flour and salt in mixing bowl. Add coconut oil and mix. Press mixture in to bottom of 9x13 pan bake 12 min. In a small saucepan place the dates in enough water to cover and boil. reduce heat and simmer 10 min uncovered Stir together the cooked dates undrained, walnuts, coconut, and vanilla. Sprinkle with 2-4 Tbsp. flour and still till combined. Spread evenly over the partially baked crust. Bake 15 min. Remove from oven and let cool Cut into Diamonds by cutting strips lengthwise, then diagonally. :)

Broccoli-Cashew Brown Rice (Tawnya)

1 Tbsp. coconut oil
1/2 med. size Red onion, finely chopped
2 cloves garlic, minced
1/2 C. sun-dried tomatoes, julienned
2 C. Vegetable broth
1 Tbsp. Apple Cider vinegar
1 Tbsp. Agave
1-2 Tbsp. Lemon juice
2 C. cooked brown rice
1/2 tsp. salt
4-6 C. Broccoli
pepper to taste
1 C. cashew pieces, toasted

Heat the coconut oil over medium heat in a saucepan and sauté the onion and garlic. Add the sun-dried tomatoes, vegetable stock, vinegar, agave, and lemon juice and bring to a boil. Stir in the rice and salt and pepper then put broccoli on top. Reduce heat and simmer covered for 15-20 min. Remove from heat when broccoli is tender. Add cashews and toss.

Raw Enchiladas (Tawnya)

Wrapping: Cabbage or lettuce leaves

Filling: Kernels of two ears of corn
2 c. shredded zucchini or squash
2 tomatoes, chopped
2 avocados, chopped
1 t. chili powder
1/2 t. Celtic salt
2 chopped red peppers
1 c. chopped cilantro

Sauce: 1/4 c. sun dried tomatoes, soaked in 1/2 c. water for 2 hours
1/4 c. chopped tomatoes
1 T. extra virgin olive oil
1/2 t. Celtic salt

White Out Cookies (Malia)

1 Banana
1/2 t. Vanilla
2 c. Quick oats
3/4 c. Oat Flour
1/2 t. each Baking Soda, Baking Powder, & Salt
1/2 c. Pure Maple Syrup
1/2 c. Agave/Turbinado Sugar
1 c. Raisins

*optionally switch out chocolate chips for the raisins and omit the extra Agave/ Turbinado sugar

Bake at 350' for 7-10 mins

Kale Chips (Tepoe)

Simply tear the spine out of the kale leaves, then tear them into pieces. Rub the pieces "chips" with coconut oil, and sprinkle with Original Crystal Himalayan Sea Salt. Bake at 300 degrees for 10 min, or until crispy.

English Mushy Peas (Cami)

1. Saute 1 small white onion in 2 tablespoons coconut oil for 2 to 3 minutes.

2. Once onion is translucent, add 1 pound frozen peas (can defrost to speed up process).

3. Cover and simmer about 10 minutes until peas are army green.

4. Blend in food processor and add salt and pepper to taste and butter if desired.  Serve hot.

My Everyday Green Smoothie (Tiffany)

2 chard leaves
Big handful of spinach
1 frozen banana
2 c. Berries
1 large carrot
1/4 of a large beet
Pinch of kale
1 1/2 c. Water

Blend until smooth and enjoy:)

My Favorite Refried Beans

3 T coconut oil
1 c. chopped onion
5 cloves garlic (minced)
4 c. cooked pinto beans
2 1/2 tsp. cumin
2 tsp. paprika
2 tsp. salt
1/2 tsp. chili powder
1/2 tsp. black pepper(milk or bean broth)

Saute onion in oil until translucent. Add garlic, cook 1-2 min. Add beans (and a little liquid - almond milk or bean broth if you cooked them yourself). Stir in seasonings. Simmer 10-20 minutes. Mash over heat until its a good consistency (I like them a little lumpy, if you want it more like a spread then use a food processor). Enjoy!

Green Lemon Garlic Butterflies

1 c. dry split peas, rinsed
3 c. water
2 c. bow-tie pasta
2 cloves garlic, minced
1 T oil
2 T lemon juice (~ 1 lemon)
1 tsp salt
1/4 tsp pepper
1/3 c. chopped parsley (optional)

In a covered saucepan, simmer peas and water for 25 min. Add pasta and cook covered 15 minutes longer, stirring frequently until pasta is tender. Drain. Stir in garlic, margarine, lemon juice, salt, and pepper. Place in a shallow dish. Sprinkle with chopped parsley. (Serves ~ 6)

I have not tried it with whole wheat pasta (my kids won't eat it), the pasta might need to cook the whole time with the split peas

Lentil Taco Filling (crock pot)

1 c. chopped onion
1 clove garlic (crushed)
1 T oil
1 c. lentils (rinsed)
1 T chili powder
2 tsp cumin
1 tsp oregano
2 c. vegetable broth
1 c. salsa

combine all ingredients in crockpot, cook on low 6-8 hours, stir and add more water if necessary late in cooking time

Monday, September 17, 2012

Lentil Soup

Lentil Soup (from Robyn Openshaw)

½ lb. lentils, rinsed well
½ cup brown rice, rinsed well
3 large onions, diced
4 stalks celery, diced
2 ½ carrots, diced
2 cloves garlic
2 Tbsp. coconut oil
1 ½ tsp. sea salt (please taste it, may need a little more?)
1 tsp. freshly ground black pepper
½ tsp. dried thyme
½ tsp. cumin
1 ½ quart vegetable broth
½ small (8 oz) can tomato sauce
1 ½ tsp. red wine vinegar

Bring rice to a boil in 2 cups water in a large covered pot. Reduce heat and simmer 20 mins. Add lentils and simmer 10 mins. Turn heat off and allow rice and lentils to sit while you do the next step:

In a large frying pan, sautee onions and garlic in the coconut oil and seasonings until vegetables are tender. Add carrots and celery and sautee another 5-10 min.

Drain water from lentils and rice, and add everything from the frying pan into the stock pot. Add vegetable broth and tomato sauce.

Bring to a boil, stir well, then reduce heat to a simmer. Simmer uncovered for 45 – 60 min until rice and lentils are tender.

Looking for personal information?

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Saturday, August 18, 2012

Amazing! Power-through-the-day Bars

2 c. coconut
2 c. chopped nuts
2 c. chopped dates
1/2 c. flax seed
1/2 c. chia seed
1/2 c. raw cocoa, carob, or cacao powder
1/2 t. salt
2 t. vanilla
1 1/2 c. mini choc. chips
1 package plain gelatin (vegan)
1 1/2 c. raw honey

Mix all ingredients together and press into a 9X13 pan. Refrigerate or freeze to store.

Monday, July 30, 2012

Coconut Oil Candies (makes 18)

1 cup softened cold pressed virgin coconut oil
1 teaspoon vanilla extract
1-2 Tablespoons raw honey, grade B maple syrup –OR– a pinch of stevia
1/2 teaspoon celtic sea salt
2-4 Tablespoons organic unsweetened cocoa powder
2 T almond butter or other nut butter (optional)
optional – unsweetened dessicated coconut (for rolling or sprinkling)

Mix all ingredients together in a bowl or food processor until mixture is smooth. Drop by the tablespoon onto waxed or parchment paper, or into the dessicated coconut. Refrigerate until the candies are solid, then store in a covered container in the fridge.

taken directly from this website:

Tuesday, July 17, 2012

Spring Spinach Soup

1 head cauliflower
2 c. water
2 T coconut oil
1 1/2 tsp. Real Salt
1/2 tsp. pepper
1 handful baby spinach

1. Rinse the cauliflower and remove stem.
2. Break up cauliflower and boil it in the water.
3. Once soft, blend water, cauliflower, salt, pepper, and coconut oil in blender until smooth and creamy.
4. Stir in baby spinach and serve immediately.
Taster's Club TODAY (the 17th) at Eirene's house in Springville. 12 noon lunch time. Talk to someone in the FB group if you need her address.

Wednesday, July 11, 2012

Peanut Butter Freezer Fudge

  • 1 cup natural peanut butter
  • 4 Tablespoons coconut oil
  • 1 1/2 Tablespoons maple syrup
  • 4 ounces quality dark chocolate (I used Enjoy Life Chocolate Chips.)
  • 1/2 teaspoon sea salt
Cream peanut butter, coconut oil, maple syrup, and salt together in a bowl. Pour mixture into a foil-lined 8×8 baking dish.
Top with chocolate chips or chopped chocolate and freeze for at least two hours.
Remove from freeze and remove fudge from foil. Cut into one-inch squares and and store in an airtight freezer bag.
Makes 20 servings

Sunday, May 20, 2012

Strawberry Banana Ice Cream

Strawberry Ice Cream

1 banana, sliced and frozen
1 handful of strawberries, frozen
1-2 tablespoons coconut milk
1 teaspoon vanilla extract

Place the frozen bananas and strawberries into a food processor. Start blending then add in the vanilla and coconut milk. Just enough for it to blend together but not too much, we want it to be really thick! Once it is nice and smooth but still very thick scoop it out and enjoy! It needs to be eaten right away as it will not keep very well in the freezer. Makes 2-3 servings.

Tuesday, May 15, 2012

Celery and Raw Cashew Cheeze

This is a great raw cheese on any raw crackers or veggies. I like it best with celery and carrots.
It's also great in Raw Lasagne.

Raw Cashew Cheeze
In the blender:
2 1/2 C Raw Cashews
1 1/4 C Water
1 1/2 Lemon, juiced
1/2 tsp Sea Salt
1 T Nutritional Yeast

Blend until almost smooth. Taste and adjust to your liking. It should be thick and you should be able to scoop it out, not pour it. Enjoy!

Better-than-CafeRio Salad

Romain lettuce, pico de gallo, avocado slices, black beans, cilantro lime rice, corn
Optional: Dressing listed below, homemade flour tortilla, chips

Pico de gallo
3 tomatoes, diced
1 cucumber, diced
1/4 onion, finely diced
1 lime, juiced
1/2 bunch cilantro, chopped
1/2 tsp garlic RealSalt

Mix together.

Black beans
Refer to previous post

Cilantro Lime Rice
2 c. long grain brown rice
3 T coconut oil
1/4 onion, diced
1 T Braggs apple cider vinegar
1 lime, juiced
2 tsp garlic RealSalt
4 c. vegetable broth
1/2 bunch cilantro, chopped

Soak rice overnight (optional).  Drain water and saute rice and onion in coconut oil until rice is lightly toasted.  Add rest of ingredients except for cilantro.  Bring to a boil and reduce heat to simmer.  Cover with lid.  Once all liquid has been absorbed, gently fold in the cilantro.  Serve.

Today I mixed everything together.  Normally I serve this Cafe Rio style with a tortilla on the bottom, then lots of lettuce, then scoops of everything else on top.  Either way works well.

Green Ranch
32 oz Straus plain yogurt
2 tsp season RealSalt
2 tsp onion RealSalt
2 cloves garlic
1 tsp dry dill
1 tsp parsley
1/4 tsp cumin
1 c. extra virgin olive oil
1 bunch cilantro, chopped

Whisk all ingredients except the oil and cilantro together in a bowl.  Place half the copped cilantro in bowl.  In a blender, puree the other half of the cilantro with the oil.  Whisk the two mixtures together.  Serve.  Note: this makes about 32 oz of dressing, so you may want to reduce by half.


Ladies, You are amazing! I'm pretty sure that was the most awesome food I've ever had! I may or may not say that every time. :) Thank you, Angela, for hosting. And thank you all for sharing! PLEASE post your recipes to If for some reason you are still not an admin, please email Tepoe the recipe and she will post it for you.

Tuesday, April 10, 2012

Cajun Sweet Potato Hummus

From on Healthy Happy Life Blog
( I kept recipe completely the same... the only ting I wasn't sure of is if it should have been served warm (from the baked sweet potatoes or chilled?) 

vegan, makes about 3 cups
1 cup baked sweet potato (skin removed)
1 1/2 cups garbanzo beans, drained
2 Tbsp apple cider vinegar
2 Tbsp tahini
4 Tbsp grape seed oil (or olive oil)
1/3 cup nutritional yeast
1-2 tsp agave or maple syrup
optional: 1/4 cup orange juice - for a zesty sweet accent of flavor!
salt and spice to taste*
* I used Cajun seasoning and seasoned salt from Penzey's Spices
* Add more oil/vinegar to thin out your hummus more - if desired. Or replace oil with low-fat soy milk or zesty orange juice.


1. Add all the ingredients to a Vitamix or Food Processor.
2. Pulse or blend until smooth. For chunkier hummus - pulse the mixture and keep a few of the beans half-chopped instead of pureed. I went with a full on puree for creamier hummus.

PINK Dressing (Tawnya)

Four simple ingredients, one simple dressing:) 1/4 C. Almonds 1/4 C. Pine Nuts 1/4 Pint Strawberries Balsamic Vinegar to taste. Incorporate/blend together and enjoy!
Tasters Club meets TODAY :) at 11:30 at Malias house, hope to see you guys there!!

Wednesday, March 28, 2012

Homemade Larabars

4 cups whole, pitted dates (moist ones work best)
2 cups raw or toasted whole shelled almonds
1 cup chocolate chips or chopped dark chocolate
2 tablespoons natural peanut butter (or sunflower or cashew butter), divided (or more, if necessary)

Line a 9-inch x 13-inch straight sided pan with a piece of parchment paper so that the paper hangs over the long edges. Set aside.
Fit a food processor with a metal blade. Add the almonds to the processor and pulse until they are uniformly finely chopped (think fresh bread crumb texture.) Add the chocolate chips and pulse again until the chocolate chips are also finely chopped. Pour the chocolately nuts into a large mixing bowl and set aside.
Add half of the dates to the food processor and process until a paste forms and clumps together in the workbowl. Open the food processor and add in 1 tablespoon of the nut butter and half of the chocolatey ground nuts. Replace the lid and process until evenly combined. Scrape into the prepared pan.
Repeat with the remaining dates, chocolatey nuts and nut butter.
When all of the ingredients have been thus processed, wet your hands and use them to press the mixture as evenly over the bottom of the pan as possible. Fold the excess parchment over the bars to cover them and use something flat and heavy to press down firmly on the mixture until it is smooth.
Refrigerate for at least 2 hours before moving onto the slicing.
To slice:
Use the excess parchment paper like a sling to transfer the now-firm bars from the pan to a large cutting board.
Cut into desired size (I prefer 30 squares) and store in the refrigerator in a tightly covered container. An unrefrigerated bar will be good for 48 hours, covered, at room temperature.

Recipe printed from Foodie With Family Rebecca Lindamood

Sunday, March 25, 2012

Eggplant Soup

1 T oil
1 medium onion (diced)
1 clove garlic (minced)
1 eggplant (peeled & diced)
1 c. chopped cabbage or squash
~ 3/4 c. carrots (sliced)
~ 3/4 c. celery (sliced)
~ 3/4 c. cooked brown rice or barley
2 cans Italian seasoned tomatoes
4 c. vegetable broth or water
1 tsp. salt
1/2 tsp. pepper
1/2 tsp. nutmeg
2 tsp. fresh parsley (chopped)
sprouted lentils (I think it was about 2 c. AFTER sprouting)

cook onion in oil until soft. Add remaining ingredients. Cook until heated through and desired texture. Add sprouted lentils at the end and stir in.

Saturday, March 24, 2012

Date Paste (Tepoe)

The ultimate sweetener- it can replace sugars in baking and add sweetness to dressings, smoothies, and sauces. Soak dates in water or unsweetened almond milk for several hours to soften. Add only enough liquid to cover dates so your end paste isn't too thin. When dates appear flaky and swollen, pour off a little liquid and blend up the rest until smooth, stopping to scrape down the sides as needed.

Sweet Cream Dip (Tepoe)

1 14-oz. pkg. organic silken tofu
2 T. alchohol-free vanilla extract
1/2 cup date paste

Blend tofu, vanilla, and date paste for 45-60 seconds until creamy-dreamy. Use as a topping for baked goods, fresh fruit dip, or yogurt replacement. You could use 1/3 c. or a little bit more pure maple syrup in place of date paste for a slightly thinner consistency. You could also use different extracts to change the flavor.

Sushi Salad with Creamy Miso Dressing (Tepoe)

8 sheets Nori, shredded or sliced up
2 cups cooked brown rice
4 cups chopped romaine lettuce
2 cups shredded/grated carrots
2 cups julienned cucumbers
2 cups frozen shelled edamame, thawed
2 avocadoes, pitted, peeled, sliced

1/2 cup water
2 T. raw tahini
4 pitted dates
1 T. miso paste
3 T. freshly squeezed lemon juice
2-4T. rice vinegar
2 t. ginger
1 T. minced garlic
1/4 t. Chinese 5 Spice

Chop the veggies and Nori, combine beautifully into a salad (leaving Nori to top the creation). Blend the dressing ingredients together for one minute, or until dressing is smooth and creamy. Toss it all together and serve:) Free style sushi!!

Wednesday, February 22, 2012

Black Beans (from dry)

Dry beans are not difficult to prepare, but they do take a while. Just choose a day when you will be home for a few hours and soak them ahead of time.
- Put 1 lb. dry beans in a big pot and cover with cold water (at least 2 inches higher than the beans)
- soak beans at least 4 hours (I do it overnight)
- drain off soak water and rinse beans gently with cold tap water
-cook beans (in pressure cooker or crockpot if you like)
cover by at least one inch cold water in big pot and about 2-3 T oil, bring to a slow boil, then cook on med-low until tender (about 90 min+, but stir a little and check every 10-15 min. after the first hour and stop when they are done to your liking, add a little more water if it looks too dry).
- you can drain off some water if they are extra soupy, but the liquid is good as a gravy with the beans as well.
-add seasonings AFTER cooking (per pound):
2-4 cloves crushed garlic
2 bay leaves
1 tsp. chili powder
1 T cumin
1/2-1 T salt
pepper to taste
[optional: cooked onions/peppers, chopped cilantro, etc.)
-simmer for a while with seasonings to allow flavors to mingle

- We usually eat this on cooked brown rice with tomatoes and peppers on top. You can also mash it and eat like refried beans in a burrito or spread on toasted bread.
- I always cook a lot extra, it is the same amount of work and these freeze great

Monday, February 20, 2012

Chocolate Dipping Sauce

There aren't any measurements to this because it was so easy peasy to throw together. I'm sorry!  I'll do my best to make an estimate, though!

1/2 C raw cocoa powder
2 - 3 TBS coconut oil
agave to desired consistency

1. Melt coconut oil in microwave
2. Mix all three ingredients in a bowl (Don't heat sauce.. I'm sure you could, but I just mix it up and eat it cold)
3. Dip favorite fruits into sauce. My favorites are pineapple, bananas and strawberries.

Note:  I first heard this "recipe" from Raw Melissa (although I'm sure she wasn't the original creator). I just added coconut oil to her recipe it because I thought it would make it more creamy and add flavor.

Thursday, February 16, 2012

Dairy-free Blueberry Yogurt (Malia)

So STILL haven't figured out how to post on our blog yet-but here is my recipe for the dairy-free blueberry "yogurt" 1 cup cashews-if u soak them for an hour or two it turns out creamier. 2 ripe bananas 4 oz. blueberries ( I used organic no sugar added frozen ones). *i also put in some agave to taste and used WAY less of the cashews then it called for, like 1/4- 1/3 of a cup -enjoy friends:)

Wednesday, February 15, 2012

Whole Wheat Oatmeal Cookies

1/2 c. butter (I know, against the rules)
1/2 c. applesauce
1 c. sweetener - I used 1/2 c. honey and 1/2 c. agave
2 eggs
2 tsp vanilla
1 1/4 to 2 c. whole wheat flour
1/2 tsp baking soda
1/2 tsp Real salt
3 to 4 c. (rolled) oats
[1 c. chocolate chips, raisins, craisins, nuts, etc.]

Preheat the oven to 325.  In large bowl, cream together butter (softened), applesauce and honey/agave.  Beat in eggs one at a time.  Stir in vanilla.  Add flour, baking soda and salt.  Mix in oats.  I put a range for the whole wheat flour and the oats because the first time I made this recipe, I followed the first number listed and they were definitely not thick enough for cookies.  Follow the first number and then add flour and oats at the end as needed.  Add any extras.  Drop by heaping tablespoons onto cookie sheets.  Flatten with fingers.  Bake for 10-12 minutes.  Allow cookies to cool for 5 minutes before transferring.

Note: My kids never get cookies.  They loved these.  I also made them for my Webelos who LOVED them!  After they ate the first one, I told them there wasn't any sugar in them and they thought that was the coolest thing ever.  Also, I made them with chocolate chips and they later told me that they would have been better with raisins.  Kids are amazing!

Thai Coconut Soup

Missed you yesterday!

1 T coconut oil
2 T grated ginger
3 tsp red curry paste
6 cups vegetable broth
3 T soy sauce
1 T honey
2 14oz cans coconut milk
1/2 lb mushrooms, sliced
3 T fresh lime juice
1/2 c cilantro, chopped
1 small onion, cut but not microscopically
1 14.5oz can diced tomatoes

Heat oil in pot over medium heat until shimmering.  Stir in grated ginger and red curry paste.  Cook for 1 minute while stirring constantly.  Add 1/2 cup broth and stir until curry paste dissolves.  Stir in remaining broth, soy sauce and honey.  Add onion.  Bring to simmer and cook partially covered for 15-20 minutes until onion is tender.  Next stir in coconut milk and mushrooms.  Add diced tomatoes with liquid.  Bring back to simmer.  Stir in lime juice and cilantro.  About 8 servings.
Note: Originally this recipe called for chicken, chicken broth, brown sugar, etc.  I have truly made it this whole foods way and not even missed the chicken at all.  My husband LOVES this!  My kids have not yet acquired a taste for most soups.

Sunday, January 29, 2012

Coconut Caramel Sauce

1 cup granulated coconut sugar
2 T. water
2 T. coconut milk

Place coconut sugar in a saucepan with water. Shake pan gently, but do not stir. Heat slowly to M-H until bubbles form. Simmer until thick and reduced by one-third. Remove from heat and stir in coconut milk. Pour into a jar or other container and refrigerate until thick. Serve warm or cold. Sauce will separate as it cools, stir before serving. Coconut Sugar has a low glycemic index rating (35.) I think this might be a good natural choice for Diabetics. Can be served over fruit (frozen or otherwise,) coconut milk ice cream, or on pretty much anything!

Tuesday, January 24, 2012

Black Bean Veggie Burgers

this is the recipe for 4 burgers. I doubled it and made smaller burgers

16 oz. can black beans {or cook your own} (rinsed and DRIED, i let it sit out on paper towels a few hours, then mashed)
finely chop in food processor or blender:
1/2 green pepper (2 in. pieces)
1/2 onion (wedges)
3 garlic cloves
combine veggie mixture and bean mash

1 egg
1 T chili powder
1 T cumin
1 tsp hot sauce
salt & pepper
1/2+ cooked brown rice
mix in seasonings and rice and corn (optional)

form patties with greased hands and place on greased baking sheet

at this point you can freeze them until you're ready to use them (i did that to help them hold together better).

bake at 375 in oven (at least 10 min. per side - m0re if they were frozen) or fry in a frying pan

Thursday, January 19, 2012

Raw Chocolate-Banana Cream Pie (Tepoe)

Crust: Macadamia Nuts (approximately 1 cup)
Almonds (approximately 1 cup)
25 pitted California Dates (that's what the big bag at Costco called them)
Himalayan Pink Sea Salt (to taste)

Filling: 2 large ripe Hass avocadoes (just the inside meat, with no pit)
2 large ripe bananas (peeled)
15 pitted California Dates
1/8 cup Raw Organic Agave (I used less than this)
1/2 C. Organic Almond milk
1/2 C. Organic Soy milk
1/2 C. raw cacao powder

Process the crust ingredients in a food processor till nice and sticky and the size of the crumble is suitable to your taste. Press into a 9X9 square Pyrex baking pan. You will probably have extra for snacking. Blend filling ingredients in a power blender, blending first the dates and liquid, and adding in the cocoa, then avocado, banana, and agave if needed. You could also just add another banana for sweetness. Fill in the crust and refridgerate for at least 30 minutes for the "cream" to set nicely. Alternately, serve the filling as a pudding topped with fresh bananas and sprinkle the "crust" on top! YUMMY and rich- what a perfect raw food:) I personally did not like the texture of my blended up dates in the pudding filling. I like smooth to be super smooth, so maybe I would blend the dates with even more liquid before adding in the other ingredients, or maybe not use dates, just raw organic agave? Not positive about the little bits of texture, but the taste is out of this world!

Tuesday, January 10, 2012

Ribollita Soup (Theresa)

Missed you all today!  This is what I would have brought.  It is delicious!

Olive oil
1 onion, chopped
2 leeks, sliced
2 cloves garlic, minced
2 celery stalks, chopped
4 carrots, chopped
1 (14 oz) can diced tomatoes
1 (15 oz) can cannellini beans, drained
1 bunch kale, ribs removed and chopped
1 bunch spinach or swiss chard, chopped
1/4 head savoy cabbage, chopped
2 potatoes, chopped
2 zucchini, chopped
1 tsp. Real salt
1/2 tsp. pepper
1 tsp. rosemary

Heat olive oil in a large pot over medium heat.  Add onion, leeks, garlic, celery, and carrots; saute until onion is softened, about 5 minutes.  Add the tomatoes with their juice, the beans, and the remaining veggies, then season with salt, pepper, and rosemary.  Add enough water to cover the veggies (about 10 cups) and bring the soup to a boil.  Reduce the heat, then cover and simmer the soup for about 2 hours.  Optional: serve and sprinkle with grated Parmesan.  Makes about 24 cups.

Friday, December 30, 2011

To put the world in order, we must first put the nation in order. To put the nation in order, we must first put the family in order. To put family in order, we must first cultivate our personal life. And to cultivate our personal life, we must set our hearts right. - CONFUCIUS

Friday, December 23, 2011

Tru Roots Organic Sprouted Bean Trio (from Costco)

I have been wanting to try this for a while now as sprouted legumes take a mere fraction of the time to cook!  As you know, I almost always have a pot of cooked beans in my fridge, ready to go.  However, once in a while I am caught unawares without any and this would be a great go-to.  I followed the recipe on the back and cooked 1 cup of the bean mix to 3 cups of water.  While cooking, I added 1 Tablespoon chopped up very finely garlic and 1 teaspoon Real Salt (I think).  You can add a bit more or less to your taste.

Serve in a warm corn tortilla or flour tortilla or with chips...or however you normally serve your beans.

Wednesday, December 14, 2011

Lentil Pilaf (Katharine)

1c. lentils
3/4 c. long grain rice
1 bunch green onions, chopped
1-2 cloves garlic, minced
2 T oil
2 3/4 c. chicken broth
1/2 tsp. thyme
1/2 tsp. salt
1.8 tsp. pepper

Saute the lentils, rice, onions, and garlic in oil until onion is tender (about 4 min.). Add the rest of the ingredients. Bring to a boil. Reduce heat and cover. Simmer 30 min. or until water is absorbed.

I have also done this with brown rice, but it needs to cook longer (more like 40-45 min.) and sometimes I add chopped spinach as well

Wednesday, November 30, 2011


Here is the list I use.  Yours may be different.  But you have to start somewhere, and you should have a list of some sort.

Mine is courtesy of

Not allowed: white sugar, brown sugar, corn syrup, aspartame (Nutrasweet)
Allowed: real maple syrup, molasses, organic/raw agave, raw coconut sugar, dates, fruit, stevia, raw honey

Tuesday, November 22, 2011

Baked Yams and Apples

(from Kristi)

1 part Yams or Sweet Potatoes, peeled and chopped
1 part Apples, chopped and peeled (opt) (I used Golden delicious bc they're good for baking)
Pecans or walnuts, chopped (optional)

Maple Syrup (I did about 1/3 C for 4 or 5 small yams and 3 apples)
Cinnamon (maybe a tsp? you decide :)

1. Peel and chop yams/sweet potatoes. Layer in a 9x13 pan
2. Peel and chop apples. Keep apple pieces larger bc they shrink a bit
3. Sprinkle chopped nuts on--if desired.
4. Heat maple syrup and cinnamon in a sauce pan just to incorporate flavor. (I've made this without heating and just stirring them together and it turns out ok, too).
5. Drizzle syrup over the mixture and toss till all coated.

Bake @ 350 for about 30 minutes or until tender. I recommend covering with foil to keep yams from drying out. Stir again before serving.

Tuesday, November 15, 2011

Miso Vinaigrette (Stephanie)

1/4 cup red miso
1/4 cup olive oil
1/4 cup apple cider vinegar
1/2 cup water
2 tsp. honey
2 tsp. oregano
1/4 tsp. garlic
1/8 tsp. pepper

Add ingredients to blender, blend until smooth. Tripling the recipe yields one quart. (I could drink this stuff but I mostly prefer it on salad)

Monday, November 14, 2011

Beans (pinto, black, red, white, etc.)

Put 1-2 lbs. of dry beans in your crockpot.  Fill it up with hot water and turn on high.  Add 2-3 cloves of garlic (whole) and 1 T Real Salt.  Cook all day.  Pay attention to the density of your beans.  Pinto beans only need 4-5 hours on high, black need 8 hours on high, red are somewhere in the middle.  Also pay attention to your crockpot.  My crockpot is a really cheap one that is old and has been used many times a week for many years.  If yours is more efficient, you may be able to cook them either on a lower setting or for less time.

Serve in warm flour tortillas, corn tortillas, add to salad, add to soup, make salsa, etc.  I always have a pot of cooked beans in my fridge and when in doubt, that is what we are having for dinner. :)

To make "refried" beans, heat about 1 T coconut oil in a skillet, dice 1/2 onion and sautee.  Meanwhile, throw some beans and accompanying liquid in the blender and blend until creamy.  Pour into skillet and heat.  Alternatively, you could spoon the whole beans into the skillet and use a potato masher for a chunkier effect.

I believe Tepoe cooks them without garlic and salt and uses white beans especially as a filler in many other creative dishes.  I have found that it is best to cook them with the salt, albeit such a tiny amount for that big pot, rather than adding salt to taste later if you are going to eat them as a meal.

Taco Soup (Theresa)

Normal recipe:
1 can Mexican style diced tomatoes and juice
1 c. frozen corn
About 2 c. cooked beans and juice

Warm.  Serve with warmed corn tortillas. 

This time I used fresh tomatoes that I diced myself.  So I added a little bit (about 1 tsp each) of cumin, salt, oregano.  I also added some cilantro and a clove of garlic, chopped up really fine.

Tuesday, October 11, 2011

Tomato Soup

from Kristi
(recipe altered from these two recipes: and

-10 to 11 C of tomatoes (I used 8 C fresh and 2 - 14 oz. cans of diced tomatoes
-olive oil
-salt and pepper
-1 1/4 onion, roughly chopped
-4 med carrot sticks
-4 cloves garlic, grated or minced
-3 cans of stock (I used chicken)
-2 bay leaves
-about 1/2 C fresh basil (plus 1/2 C more for garnish - opt)
-2 or 3 TBS whole wheat flour
-2 tsp agave (or other kind of sweetener) - opt

1. Cut tomatoes or if using canned tomatoes, drain off liquid and set liquid aside. Put tomatoes on a large cookie sheet (with edges) and drizzle with olive oil and sprinkle with salt to help caramelize. Roated in oven at 450 for 15 min. (Mine weren't as done as I wanted so I broiled for a few minutes more.

2. While tomatoes are roasting, heat up a little olive oil in soup pot.
3. Dice onion, carrot sticks and 4 cloves of garlic. Add to pot. Sprinkle with salt and pepper. Sautee until a little tender.

4. When tomatoes come out of oven, add to the pot. Add the reserved tomato juice to the pot as well.

5. Add the stock of your choice. Add in bay leaves and boil for about 20 min to let flavors meld.

6. Add 1/2 C of fresh basil

7. Puree and pour through a strainer.

8. In the empty pot, add about about 2 TBS of oil and about 2 TBS whole wheat flour to make a roux. Sprinkle in some salt and pepper. Let bubble for a minute or so to cook out the pasty taste.

9. Add soup back into the roux and let bubble for just a minute or two to let it thicken. Add salt as needed.

10. Mine came out a little bitter ( I think because I didn't let the tomatoes caramelize long enough) so I added 2 tsp of agave and that helped.

11. Garnish with basil and crusty whole wheat bread.

Tuesday, September 13, 2011


(from Ina Garten)


(Kristi's adjustments: I used whole wheat bread, tomato, onion, cucumber and green pepper)Link

  • 3 tablespoons good olive oil
  • 1 small French bread or boule, cut into 1-inch cubes (6 cups)
  • 1 teaspoon kosher salt
  • 2 large, ripe tomatoes, cut into 1-inch cubes
  • 1 hothouse cucumber, unpeeled, seeded, and sliced 1/2-inch thick
  • 1 red bell pepper, seeded and cut into 1-inch cubes
  • 1 yellow bell pepper, seeded and cut into 1-inch cubes
  • 1/2 red onion, cut in 1/2 and thinly sliced
  • 20 large basil leaves, coarsely chopped
  • 3 tablespoons capers, drained

For the vinaigrette:

  • 1 teaspoon finely minced garlic
  • 1/2 teaspoon Dijon mustard
  • 3 tablespoons Champagne vinegar (I used red wine vinegar)
  • 1/2 cup good olive oil
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper


Heat the oil in a large saute pan. Add the bread and salt; cook over low to medium heat, tossing frequently, for 10 minutes, or until nicely browned. Add more oil as needed.
For the vinaigrette, whisk all the ingredients together.
In a large bowl, mix the tomatoes, cucumber, red pepper, yellow pepper, red onion, basil, and capers. Add the bread cubes and toss with the vinaigrette. Season liberally with salt and pepper. Serve, or allow the salad to sit for about half an hour for the flavors to blend.

Coconut Cranberry Pecan Balls

(from "Clean Food" by Terry Walters)

1/4 C shredded dried unsweetened coconut
1 1/2 C toasted pecans (I ran out and substituted park with walnuts)
1 C dried cranberries (can do cherries as well)
1/2 C almond butter
1/2 C maple syrup (I cut this to 1/3C and it was great)

Place coconut in small bowl and set aside.

In a food processor, combine remaining ingredients and process to form a stiff paste or meal. Form into tablespoon-size balls and roll in coconut to coat. Serve immediately or store in airtight container for up to 4 days.

Robyn's Hot Pink Breakfast Smoothie (Theresa)

1 1/2 c. unsweetened coconut juice (Good Earth has the best price)
1/2 beet, peeled and quartered (best price I've found is Winco)
2 carrots, with skin on ends sliced off
1/4 c. dates (Costco has a big bag over by the Craisins that is super cheap and huge) (Winco bulk or Good Earth are both better prices than Sunflower)
1/4 c. raw cashews (Winco bulk or Good Earth are both better prices than Sunflower)
12 frozen strawberries (Costco frozen or buy fresh in season and freeze yourself)
2 tsp. vanilla

Blend twice.  Once leaves it a bit grainy because of the cashews.  Makes about 1 quart.  I usually do it without the dates because it is too sweet for me, but a lot depends on your strawberries. *I sometimes add the beet greens too, just for fun.

Sunday, August 28, 2011

Arroz con Leche (Rice Pudding) (Theresa)

2 c. brown rice
5 c. water
2 sticks cinnamon
2-3 c. rice milk
3/4 c. agave
3 t. vanilla
pinch of real salt
ground cinnamon to sprinkle on top

Cook brown rice with an extra cup water and cinnamon sticks on medium low for 1 hour or until very soft. Remove cinnamon sticks. While still warm, add rice milk, agave, vanilla, and salt. Pour into serving dish and sprinkle cinnamon on top. Can be served as dessert or breakfast treat. Can be served warm or cold.

Kristi's version of a Trio Bar (Kristi)

1 1/2 c. cashews
2 1/4 c. almonds
1/3-1/2 c. cranberries
3/4 c. pistachios
3/4 c. sesame seeds
1 c. sunflower seeds
3/4 c. pumpkin seeds
1 1/4 c. dates
3/4 c. cherries
3 T. brown rice syrup

Add all inredients to food processor until chopped and starts to clump together. Line 9X13 pan with wax paper. Press down well and slice. Lift wax paper up to get out.

Saturday, August 27, 2011

Vegan Cucumber-Dill Spread, Dip, or Sauce (Kristi)

1 cucumber, ends trimmed, grated, and left to drain for about an hour (med. fine strainer)
1/2 package silken firm tofu (firm could work too)
2 garlic or roasted garlic cloves/ 1 t. garlic powder
2 t. lemon juice
1/2 t. Amino Acids
1/2 t. salt (to taste)
1/2 t. seasoned salt
fresh ground pepper to taste
pinch granulated or raw sugar
2 generous T. fresh dill (no need to chop, just break off a few pieces)
zest of 1/2 lemon

Place tofu, garlic, amino acids, salt, seasoned salt, pepper and optional sugar in the bowl of a food processor fitted with a metal blade. Process until smooth and creamy. Scrape into a bowl and gently fold in dill, zest, and cucumber until well combined. It is even better if made a few hours ahead and refrigerated, so flavors can marry.

Monday, August 15, 2011

Sneaky Banana Bread (Malia)

3 or 4 ripe bananas, mashed
2 T. butter
1 can white beans, pureed + 1-2 T. water
1/3 c. granulated sugar
1/3 c. brown sugar
2 large squirts agave
1 egg, beaten
1 t. vanilla
1 t. baking soda
pinch salt
1/2 c. flour
1/2 c. whole wheat flour
1/2 c. flax or wheat germ

Mix all liquids and sugars in a bowl, then sift in flours, baking soda, and salt. Stir in flax/wheat germ, and mix all together! Bake in a loaf pan for one hour and cool on a rack.

Vegan Rice Pudding (Tepoe)

2 c. cooked short grain rice (white or brown)
3-4 c. almond milk
1/4 c. unsweetened coconut
1/8 c. agave (more can be added for sweeter flavor)
2 T. flax meal (ground flax)
1 T. vanilla extract


Combine all ingredients in a large saucepan, adding nutmeg, cinnamon, and raisins/craisins to taste. Heat uncovered over med-low heat for 15-20 min. or until rice is very soft. Stir occasionally and add in vanilla extract right after pudding is done. This pudding is american style, nice and thick. The flax is what I think thickens the almond milk.

Tuesday, August 9, 2011

Southwestern Quinoa Salad (Tepoe)

2 c. organic Quinoa
2 cans organic black beans, rinsed and drained
3 diced ripe tomatoes
1 bunch (approx. 1/2 c.) chopped cilantro
1 c. roasted corn kernels
juice of 4 limes
1 1/2 c. raw pepitas (pumpkin seeds)

Cook Quinoa according to package directions, chill, then mix with beans, tomatoes, corn, lime juice and pumpkin seeds. Chop and add cilantro just before serving cold.

Wednesday, June 8, 2011

Cilantro-Lime Dressing (Kristi)


1 jalapeno pepper, seeded and coarsely chopped
1 clove garlic
3/4 tsp. minced fresh ginger root
1/4 c. lime juice
1/3 c. honey
2 tsp. balsamic vinegar
1/2 tsp. salt
1/4 c. packed cilantro leaves
1/2 c. extra virgin olive oil

Place the jalapeno pepper, garlic clove, and ginger in to a food processor or blender; pulse until the jalapeno and garlic are finely chopped.  Pour in the lime juice, honey, balsamic vinegar, and salt, add the cilantro leaves; pulse a few times to blend.  Turn the food processor or blender on, and slowly drizzle in the olive oil until incorporated into the dressing.  Season to taste with salt before serving.