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Afternoon Coffee Smoothie

Shopping List:

1 Cup of coffee

¼ Cup of plain nondairy yogurt

¼ Cup of whole sprouted organic oats

½ Cup of plain unsweetened almond milk

2 Pitted dates

A few ice cubes (optional)

 

Method:

Combine all in a high-power blender until smooth.

 

Pro Notes:

  1. If you do not drink regular coffee, feel free to use mushroom or chicory coffee.
  2. If allergic to almond milk, feel free to use good oat milk.

 

Enjoy!

 

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Cucumber and Tomato Salad

Raw, Easy, Refreshing. Enjoy this salad as a side dish, snack, or main meal (feel free add a little hemp seeds for added protein).

Make this your go to. You will love it!

Shopping List:

  • 2 Cucumbers, remove seeds (if any), sliced long then cut in half
  • 3 Tomatoes, cut in small to medium chunks or cherry tomatoes cut in half
  • 1/4 Cup of red onion, thinly sliced or chopped
  • 5 to 6 Mint leaves, roughly chopped
  • 1/4 Cup Micro greens (optional) – found in the produce pre-packaged section
  • Squeeze of lime
  • Sprinkle of sea salt

Method:

  1. Place all ingredients, except micro greens in a big bowl.
  2. Toss gently, taste, and adjust seasoning.
  3. Top with micro greens.

Enjoy!

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Vegan, Gluten Free Orange Pumpkin Spice Cookies

Always a hit in my house. Sweet, moist, with a hint of autumn spices.

Shopping List:

Makes a dozen

½ Cup of Brown Rice Flour

½ Cup of Oat Flour

½ Teaspoon of baking soda

1/8 Teaspoon of aluminum free baking powder

1/8 Teaspoon of salt

1 Tablespoon of whole oats

1 Teaspoon of pumpkin spice

1/8 Teaspoon of ground cinnamon

1/8 Teaspoon of ground ginger

½ Teaspoon of real vanilla extract

1/3 Cup of organic sugar (I use Wholesome brand)

1/3 Cup of dark brown sugar (I use Wholesome brand)

1 Flax seed egg (mix 1 tablespoon of ground flax seed with 3 tablespoons of water)

2 Tablespoons of unsweetened organic apple sauce

2 Tablespoons of vegan butter, room temperature (I use Earth Balance or Miyokos butter)

Zest of one orange (with a small crater, gently scrape the outside of an orange, just the skin not the white part)

Method:

  1. In a bowl, whisk together the brown rice flour, oat flour, baking soda, baking powder, pumpkin spice, cinnamon, ginger, and salt.
  2. In another bowl, cream together (mash) the sugars and butter until well mixed (if the butter is not soft enough then pop in microwave for a few seconds). Stir in the flax seed egg, orange zest, applesauce, and vanilla extract.
  3. Add the flour mixture to the liquid mixture and combine by hand until no streaks of the flour (no need to overmix). Gentle fold in the oats.
  4. Set cookie dough mixture in the refrigerator for 20 minutes to set and thicken up. In the meantime, preheat oven to 350 and line 2 baking sheets with parchment paper.
  5. Once cookie dough has set, drop dollops of the dough using a tablespoon or small cookie scooper onto the lined baking sheet putting a little space between each dollop. Feel free to flatten the cookies with fingers or the back of a spoon a bit.
  6. Bake for approximately 12 minutes or until the edges are nice a brown. Let cool completely so not to stick to the parchment paper or each other.
  7. Store in an air tight container.

 

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Mashed Parmesan Sweet Potato Rounds

These mashed sweet potato rounds are sweet, creamy, and cheesy. So delicious, easy, and excellent with a green salad.

Shopping List:

2 Large sweet potatoes, peeled and cut in ½ inch rounds

½ Cup of vegan Parmesan cheese (I love Follow Your Heart vegan brand) or you can use regular parmesan cheese

1 Garlic clove, peeled

2 pinches of sea salt

½ Teaspoon of onion powder

½ Teaspoon of Italian seasoning

Spray oil

Method:

  1. Start by putting the potatoes and clove of garlic in a pot of cold tap water. Bring to a boil on medium heat until potatoes are fork tender. Drain and discard garlic.
  2. Pre heat oven to 400.
  3. Place drained potatoes on a sprayed lined baking sheet. Be careful, it’s hot.
  4. Spray tops of the potatoes and mash gently with a smooth bottom surface like a small glass.
  5. Season with the salt, onion powder, and Italian seasoning.
  6. Top potatoes with a parmesan cheese (as much or as little as you like).
  7. Place potatoes under broiler until toasty, brown, and the cheese has melted. Make sure to keep an eye on it (this is not the time to walk away).
  8. Remove, cool for a moment, then dig in.

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Thee Best Yogurt Parfait

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Sun-Dried Tomato White Bean Hummus Dip with Root Veggie Chips

So fun, easy, and delicious. This is a crowd pleaser and very versatile. You can use any veggies you like on this platter and/or add chips, toasted pita bread, or pretzels.

This hummus is full of protein, healthy good fats, and excellent fiber. So, dig in!

Serves: 2

Shopping list:

For Dip:

1 Can of white navy beans, drained and rinsed

¼ Cup of sundried tomatoes, jarred in olive oil

2 Garlic cloves, roughly chopped

1 Teaspoon of raw tahini (found in the cooking oil section)

1 Tablespoon of extra virgin olive oil

Sprinkle of salt

2 shakes of coriander

1 shake of cumin (a little goes a long way)

1 shake of onion powder

Juice of 1 lime

2 Tablespoons of water

For Root Veggie Chips:

1 Small Sweet Potato, peeled (optional), cut thinly into round disks

1 Small Purple Potato, peeled (optional), cut thinly into round disks

Sea salt

Spray oil (I like avocado or grapeseed spray oil)

Kitchen Equipment:

High speed blender (Vitamix, Ninja, or Food Processor), platter, dipping bowls.

Method:

  1. Heat oven to 400, then place potato disks on a parchment lined baking sheet. Spray liberally with spray oil on both sides. Roast for 10 minutes or until brown and sides are crispy. Feel free to place under the broiler for the last 1 minute of cooking to get potatoes extra toasty.
  2. Meanwhile, make the hummus by placing the beans in the food processor (or other high-powered blender) and pulse a couple of times. Open lid scrap down the bowl then add all other ingredients for the hummus. Press the mix button and let is rip for a couple of seconds. Open lid again, scrap sides of bowl, adjust seasoning, add a little bit more water if needed, then mix again until nice and creamy. Hummus should be medium thick and very creamy.
  3. Remove potatoes from oven, hit it with a little sea salt and arrange on a platter with other veggies of choice. Scoop hummus into small dipping bowls and add to platter.

 

Let the eating begin!

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Easy Vegan Gluten Free Chocolate Chip Cookies

Gooey, warm, chocolate chip cookies! America’s favorite past time. This are pretty much your traditional homemade cookies just updated with vegan chocolate and gluten free flours. Trust me, these will not last so make a couple of batches.
Shopping List:
Serves 12
½ Cup of Brown Rice Flour (I use Bob Mills brand)
½ Cup of Oat Flour (I use Bob Mills brand)
½ Teaspoon of baking soda
1/8 Teaspoon of aluminum free baking powder
1/8 Teaspoon of salt
½ Teaspoon of ground cinnamon
1/8 Teaspoon of ground ginger
½ Teaspoon of real vanilla extract
1/3 Cup of organic cane sugar (I use Wholesome brand)
1/3 Cup of organic dark brown sugar (I use Wholesome brand)
1 Flax seed egg (mix 1 tablespoon of ground flax seed with 3 tablespoons of water)
2 Tablespoons of unsweetened apple sauce
2 Tablespoons of vegan butter, room temperature (I use Earth Balance or Miyokos butter)
¾ to 1 Cup of vegan chocolate chips (I use Enjoy Life brand)

Method:
1. In a bowl, whisk together the brown rice flour, oat flour, baking soda, baking powder, cinnamon, ginger, and salt.
2. In another bowl, cream together (mash) the sugars and butter until well mixed (if the butter is not soft enough then pop in microwave for a few seconds). Stir in the flax seed egg, applesauce, and extract.
3. Add the flour mixture to the liquid mixture and combine by hand until no streaks of the flour (no need to overmix). Gentle fold in the chocolate chips.
4. Set cookie dough mixture in the refrigerator for 20 minutes to set and thicken up. In the meantime, preheat oven to 350 and line 2 baking sheets with parchment paper.
5. Once cookie dough has set, drop dollops of the dough using a tablespoon or small cookie scooper onto the lined baking sheet putting a little space between each dollop. Feel free to flatten the cookies with fingers or the back of a spoon a bit.
6. Bake for approximately 12 minutes or until the edges are nice a brown. Let cool completely so not to stick to the parchment paper or each other. Store in an air tight container.

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Veggie Pot Sticker Dumplings

Having a get together, business meeting, holiday soiree? Make these now!!! My veggie pan seared (not fried) dumplings or pot stickers are a crowd pleaser and DELICIOUS! Oh, and the awesome thing about this appetizer is you can use any small cut veggies you like or even add ground meat, the cooking method is the same. Chop sticks options!

Shopping List:
Makes 10 to 12
½ Cup savory cabbage, chopped
¼ Cup bella mushrooms, chopped
¼ Cup orange, yellow, or red peppers, chopped
¼ Cup sweet onion, chopped
1 Garlic clove, minced
1 Small nob of ginger, minced or grated (about half a teaspoon)
Oil of choice (I like grapeseed or avocado oil)
Approximately ½ a teaspoon of dry Italian seasoning
Sprinkle of sea salt
1 Package of small wonton wrappers
Sauce Dip:
½ Cup of low sodium soy sauce
1 Capful of rice wine vinegar
1 Teaspoon of Honey. Or organic brown sugar if vegan
1 Drizzle of sesame oil (meaning a splash, you do not want to use too much)
Squeeze of ½ a lime
Place all ingredients in a bowl, whisk and top with sesame seeds.

Method:
1. In a saucepan with 1 tablespoon of oil cook the onions on medium for 2 minutes. Add the garlic and ginger to the onions and sauté for 1 minute.

2. Add the veggies (mushrooms, cabbage, and peppers). Add a sprinkle of salt and dry seasoning.

3. Sauté for 5 minutes (veggies should be cooked but not mushy). Turn off and set aside to cool.

4. Working pretty fast, so the wonton wrappers do not dry out, take one wrapper in the palm of your hand and place a small teaspoon full of veggie mixture in the middle of the wrapper.

5. Then with fingers or a small pastry brush dab a little water around the edges of the wonton wrapper. Fold one side of the wrapper to meet the other side, connecting and pinching the edges gently. Place on a sprayed plate and cover with a clean damp kitchen towel or paper towel to prevent drying out. Assemble the rest.

6. In a nonstick pan, heat on medium, a drizzle of oil (about a teaspoon) and place a few dumplings in the pan (do not crowd the pan, work in batches).

7. Add a tablespoon of water in the pan and cover with a lid for 2 minutes (this will allow the dumplings to steam).

8. Remove the lid and let “fry” for 1 minute on both sides.

9. Plate with the dip and devour!!

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Easy White Bean Hummus

Creamy, lemony white bean hummus is so good and easy to put together. Make a big batch and throw it in the fridge to snack on during the week. Also, great on your buffet table for parties and Sunday football, or enjoy as an excellent protein topping on your plant based dinner bowls.

Shopping List:
Serves 4

2 Cans of low sodium navy or white beans, rinsed well
2 ½ Tablespoons of Olive Oil
Squeeze of one lemon
1 Garlic clove, minced
Sprinkle of onion powder
Sprinkle of garlic powder
Sprinkle of coriander
Sprinkle of sea salt
Splash of water

Method:
1. Put all ingredients in a food processor or high powered blender (Ninja, Vitamix).

2. Pulse until desired smoothness and thickness (add a splash of water if too thick).

3. Adjust seasoning, scrap sides and pulse a few more times.

4. Transfer to a serving bowl, drizzle a little olive oil on top and serve with chips, pita, veggies.

 

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Ridiculously Delicious “Fried” Zucchini

These fried zucchini appetizers are a must for your next cocktail party or game day. Your family and guests will be amazed and want more. Very addictive, so make plenty.

Shopping List:
Serves 2
2 Large zucchinis, washed and cut into medium thick discs
½ Cup of Panko (dried Japanese breadcrumbs)
Oil or choice (I like grapeseed or avocado oil)
Sprinkle of onion powder
Sprinkle of garlic powder
Sprinkle of sea salt

Dip:
1 Teaspoon of grated onion
2 Tablespoons of thick non flavored yogurt (you can use regular Greek style or thick style plant based)
1 teaspoon of mayo (regular or vegan)
½ teaspoon of Dijon
3 shakes of sriracha or hot sauce
Squeeze of ½ a lime
Place all in a bowl and whisk. Adjust seasoning.

Method for zucchini:
1. Heat some oil in a saucepan (about 2 tablespoons).

2. Make the dredge for the zucchini by placing breadcrumbs in a shallow baking pan or bowl and add the salt, garlic powder, and onion powder.

3. Once oil is medium hot, dip the zucchini discs in the dredge and coat both sides (pressing the breadcrumbs on the zucchini so it will stick) and place in hot oil.

4. Turn over zucchini when the sides start to get very brown and crispy (about 4 minutes each side).

5. When zucchini is nice and brown place on a baking rack and sprinkle with a little salt and parsley for garnish.

6. Give the dip another stir and enjoy!

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