5 Keto Products That Will BOOST Your Results!

5 Keto Products That Will BOOST Your Results!

Are you thinking about the keto diet a try? Read these tips and advice on the best Keto Products to help you improve your results!

What is the Keto Diet?

To put it simply, the keto diet is a low-carb, high-fat diet. The goal of the keto diet is to lower blood sugar and insulin levels. This diet also shifts the body’s metabolism away from carbs and towards fat and ketones. Keep reading the learn about keto products that will help you on your journey.

The keto diet is similar to the Atkins diet and other low-carb diets. On the keto diet, carbs are typically limited to 50 g a day. 

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.

However, it’s important to remember that with every diet, there are certain health risks. Take a look at this article titled, “Stop! Read this before you start the Keto Diet for women.

4 Types of Keto Diets

According to Healthline.com, there are several versions of the ketogenic diet, including:

Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1).
Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

The standard keto diet is the most researched and most recommended. The keto products recommended below will help boost your results either with the standard keto diet or the high-protein keto diet.

3 Reasons You May Not Lose Weight with the Keto Diet

As with any diet, it’s important to talk to your doctor before you get started. They will recommend the best steps to move forward with on this diet. With the keto diet, you have to track your carbs very closely. You’ll learn all about macronutrients when you are on this diet! Keep track with an app like MyFitnessPal.

1. Your Body Needs Nutrients – Are You Getting Enough?

Avoid processed foods and focus on fresh, whole ingredients – this is generally a good tip for a regular, whole diet. No matter what dietary plan follow, the key to healthy weight loss is to consume nutritious, whole foods.

Relying on processed foods can put a dent in your weight loss even if they’re keto-friendly. The keto products I recommend below are keto-diet friendly and won’t harm your diet.

Adding in foods like snack bars, keto desserts and other packaged foods between meals can derail your weight loss efforts with the extra calories they provide.

Additionally, eating too many convenience-type foods like hot dogs and fast food when you’re on the run can slow weight loss. These foods are nutrient-poor, meaning they’re high in calories but low in vitamins, minerals, and antioxidants.

To optimize your nutrient intake while losing weight on the keto diet, stick to unprocessed, whole foods.

For example, full-fat dairy products, eggs, fish, pastured meats, poultry and healthy fats like avocado and olive oil are all great choices. Be sure to add non-starchy vegetables like greens, broccoli, peppers, and mushrooms to dishes to add nutrients and fiber. (Tip from Healthline)

2. Get More Sleep!

Check your stress level and how much sleep you are getting. These factors are harmful and can negatively impact weight loss. Research shows that stress, especially chronic stress, and lack of sleep can negatively impact weight loss.

When your body is stressed, it produces excess amounts of a hormone called cortisol.

Elevated levels of cortisol, commonly known as the stress hormone, can encourage your body to store fat, especially in the belly area (13).

Additionally, those who are chronically stressed are often sleep deprived, which has also been linked to weight gain. Studies suggest that a lack of sleep negatively impacts hunger-regulating hormones, such as leptin and ghrelin, causing increased appetite.

You can lower stress and improve sleep by a couple of the keto products mentioned below. These will not only aid you to sleep better but help you get better sleep.

3. Are You Getting Enough Exercise?

While it is true that weight loss is 80% nutrition and 20% exercise, it’s important to incorporate physical activity for your overall health. If you’ve noticed a plateau in the keto diet, switch up your exercise routine.

Try to get moving 3 or 4 days week at a time that works with your schedule.

Incorporating a workout routine will help you burn more fat and increase muscle while you are on the keto diet. It may also help give you the metabolism boost you need.

5 Keto Products to Help Improve Your Results on the Keto Diet

The goal of the keto diet is to reduce the amount of carb intake to no more than 50 grams daily. Here are some keto products that will help you improve your results:

1. Keto Protein Boost – <1 Gram of Carbs 

Daily Protein Boost delivers 10 grams of plant-based protein from pea, rice, and cranberry.

This protein boost does not have any added sugar or flavors, so use it however you would like! Unflavored, unsweetened powder conveniently provides protein to fit taste, preference or lifestyle. This keto product is a source of essential and non-essential amino acids, free of artificial colors, flavors, and sweeteners. 

2. Herbal Detox Tea – 0 Gram of Carbs 

This is one of the keto products that will help move the waste out of your system – in a gentle way. Detox Tea supports your elimination organs in a gentle way with:

  • Milk thistle to support the liver
  • Peppermint and licorice root to help soothe and calm the stomach
  • Dandelion root supports the kidneys
  • Sweet fennel, an antioxidant, supports the maintenance of good health

Mild herbal tea, formulated without caffeine, with nine botanicals that support the liver and kidneys. Formulated without artificial colors or flavors, this is one of the keto products you will enjoy drinking several times a day. 

3. KetōCré – 3 Grams of Carbs 

You don’t have to drink black coffee while your one the keto diet! This keto coffee creamer was made specifically for those on the keto diet. It is non-dairy and only has 3 grams of carbs. 

KetōCré is a delicious creamer made as a great addition to any weight management program while helping to enhance their daily performance. One of my favorite keto products, this is a delicious non-dairy Ketogenic creamer designed to support a healthy “Keto” lifestyle! Not only does KetōCré taste amazing, but it helps fuel your ketogenic weight management goals. KetōCré works best when combined with a proper exercise and nutrition regimen.

4. Smart Coffee – 3 Grams of Carbs 

Want to try bulletproof coffee while doing the keto diet – or anytime really? Use this smart coffee with one of the other keto products listed here, KetoCre, and BAM! You have bulletproof coffee.

Smart coffee is an amazing little beverage because it helps elevate 3 of your 4 happiness hormones. Try Xanthomax if you want to boost all 4 happiness hormones. The ingredients in smart coffee will help you curb cravings, which makes it one of the awesome must-have keto products. It will also help you stay focused, improve your memory, and reduce brain fog.

4. Sound Sleep Patch – 0 Grams of Carbs 

How’s your sleep? If you could use some help as in one of the tips mentioned above, try this sound sleep patch!

The Sound Sleep Patch contains a synergistic blend of all natural ingredients including Vitamin b6 and Magnesium to help you to fall asleep more quickly,
enhance overall sleep quality, improve morning alertness, and reduce daytime fatigue.

Poor Digestion? Here are 7 Easy Ways to Improve It!

Poor Digestion? Here are 7 Easy Ways to Improve It!

If you suffer from poor digestion issues, you may have tried everything to feel better. Before you give up, try these 7 simple steps to help you feel great for a lifetime!

How many of you go straight to the internet to figure out what illness you have based on symptoms you are currently having? I’m the worst at this! It always starts simple and then, after several hours and multiple searches, it seems that I probably have an incurable disease. poor digestion

I’ve learned however to take the advice from internet sources with a grain of salt. But, this one from WebMD regarding poor digestion is spot on:

Common digestive problems include heartburn/GERD, IBD, and IBS. Symptoms may include bloating, diarrhea, gas, stomach pain, and stomach cramps. Treatment includes a combination of medication and lifestyle changes.


Poor digestion can be annoying even if it is just an occasional occurrence. But for those that suffer from chronic or long-term poor digestion issues, it can truly alter your lifestyle.

According to Everyday Health, here are the top nine digestive disorders that could potentially be a cause of your poor digestion symptoms:

  1. Gastroesophageal Reflux Disease (GERD)
  2. Gallstones
  3. Celiac Disease
  4. Chrone’s Disease
  5. Ulcerative Colitis
  6. Irritable Bowel Syndrome
  7. Hemorrhoids
  8. Diverticulitis
  9. Anal Fissure

These are debilitating diseases that could cause major issues when it comes to your day to day life. You may recognize symptoms of these poor digestion diseases of bad breath, persistent heartburn, nausea, pain in your chest or upper abdomen. Definitely, spend some time with a trusted doctor discussing your symptoms.

The great thing is that with many of these diseases with the root cause of poor digestion, the symptoms could be reduced with some simple changes in your diet.

Take a look at these 7 tips to improve poor digestion. If you need help putting these into action, these are steps we discuss in our 30-day healthy living challenge. This is an educational 30-days where you learn to replace some of the bad foods that your body may not digest very well with easy to digest and delicious foods.

We have private coaching groups on Facebook starting twice a month. We are ready to help whenever you are ready!

7 steps to Improve Poor Digestion

1. Clean your gut

Your gut health could be a major cause of your poor digestion. Did you know that your colon could hold anywhere from 5 – 25 pounds of undigested waste? If your diet consists of processed foods, fast foods, gluten, carbs – these are all common allergens that your body may not be able to digest properly.

It’s important to move this waste out of your gut and focus on improving the health of your gut!

The incredible complexity of the gut and its importance to our overall health is a topic of increasing research in the medical community. Numerous studies in the past two decades have demonstrated links between gut health and the immune system, mood, mental health, autoimmune diseases, endocrine disorders, skin conditions, and cancer.

At one time, our digestive system was considered a relatively “simple” body system, comprised essentially of one long tube for our food to pass through, be absorbed, and then excreted.

The term “gut microbiome” refers specifically to the microorganisms living in your intestines. A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body.

According to Dr. E. M. Quigley in his study on gut bacteria in the Journal of Gastroenterology and Hepatology, having a wide variety of these good bacteria in your gut can enhance your immune system function, improve symptoms of depression, help combat obesity, and provide numerous other benefits.


2. Focus on Eating Clean

An overall improved diet will vastly help improve your poor digestion. Once you’ve cleaned your gut out from some of the leftover waste that may be adding to your poor digestion, it’s important to focus on a whole food diet.

radiant skinSometimes this can be easier said than done. It’s easy to start the week with good intentions and then slip back into some bad habits, especially if you’ve had a bad day. I’m a stress eater so healthy eating habits do not come easy for me!

That’s why we’ve created the 30-day Healthy Living Challenge. This is an educational 30-days that will help you learn which foods your body can digest and which ones it has a more difficult time digesting.

For example, when you join the 30-day challenge, you are asked to eliminate several common allergens like soy, whey, gluten, sugar, dairy, and alcohol. This may seem difficult, but when your mindset is right and you are ready for a change in your life and diet, this small change is much easier than you may think. Your body must have a few days to clear out all the bad stuff, but it’s ready your body will reward you with feeling great. You may be surprised with all the positive changes you notice over the 30 days.

During the challenge, we eat 4 healthy meals a day. Who has time to fix 4 healthy meals a day? No one I know! That’s why we recommend replacing 2 meals (or 1 meal and 1 snack) with a smoothie. You get all the great nutrients in a simple smoothie.

3. Eat More Fiber

You know you need to eat lots of fiber. But do you get enough? Do you know why you need to eat fiber?

Fiber keeps your system moving, as in healthy bowel movements! Fiber is found in fruits, vegetables, beans, and whole grains. Too much fiber may result in loose stool.

Fiber works by both bulking up the stool and retaining water. In addition, bacteria help digest the fiber which produces healthy ingredients for the colon such as short chain fatty acids. Fiber can be beneficial for both diarrhea and constipation depending how much fluid is also taken in with the fiber. Fiber can actually become a constipating agent if the ratio of fluid taken in is too low.

We need to eat 35 to 40 percent of fiber. American eat 10 percent or less. Fiber moves toxins, excess hormones, and mucus.

Some fibers are too binding for some people (e.g., psyllium seeds), so listen to your body and drink lots of water after taking a dry fiber.

Fiber plays a major role in digestive health. Fiber is the fuel the colon cells use to keep them healthy. Fiber also helps to keep the digestive tract flowing, by keeping your bowel movements soft and regular.


During our 30-day challenge, we have an easy way to add more fiber to your diet! It’s as simple as adding a fiber boost to your protein smoothies. On top of the increased amount of vegetables you are eating, you will easily meet your daily fiber goal.

4. Eat Healthy Fats

Your body needs fat! Research has shown that people with Irritable Bowel Syndrome may not get enough omega 3 fatty acids from fish. Healthy fats help improve poor digestion, but it’s important to limit the amount of fat.

Healthy fats are in foods like avocado, walnuts, coconut oil, ghee, and cold-pressed olive oil. You may also add eggs, and fish such as salmon, sardines a, d tuna to help increase the healthy fats in your diet. Slowly start to increase these foods in your diet in order to get their healthy benefits! The goal should be about 2 tbsp. of some form of healthy fat daily. I personally put coconut oil in my smoothie or coffee to ensure I am getting enough each day.

All fats are not created equally so continue to avoid saturated fats in your diet. These include animal fats, skins on meat, canola oil and fried foods.


5. Drink More Fluids

This is an easy way to improve poor digestion! Drinking more water will never interfere with your digestion, it can only help.

Drinking more fluids will help break down foods so your body can absorb more nutrients. Water can also soften stool which will help prevent constipation.


Water is the most basic and effective natural medicine there is because essential for cleaning toxins from your body. When you don’t get enough water, your body thinks you’re starving. When your body thinks your starving, it makes “bad” decisions – compromising vital systems – to get the water it MUST have.

When you do any kind of healing or undergo any kind of stress, change, or growth, you are producing chemical changes in your body. To process these changes easily and effectively – which 99.9% of the time involve cleaning toxic residue OUT of the body – water is VITAL and ESSENTIAL to the process.


Most doctors recommend everyone drink eight eight ounce glasses of water a day. By drinking water, you’re giving your body what it needs the most. If you have swollen feet or hands, you need water NOW! Your body’s storing excess water there because it’s starved for it!

f you have heartburn, arthritis, back pain, angina, migraines, colitis, asthma, high blood pressure, diabetes, high cholesterol, depression, loss of libido, chronic fatigue syndrome, lupus, multiple sclerosis, muscular dystrophy, or excess weight, these are your body’s many cries for water!


What to do if you don’t enjoy drinking water? Add some fizz! Using fizz sticks are an easy way to replace sodas. Read more about the Drink More Water Challenge.

6. Keep Your System Moving

Now that you’ve cleaned out your colon and removed the waste that’s been sitting there, let’s keep it out! If you are focused on a clean eating diet, then you are the right track.

There are a few products you can use that can help you with this on a daily basis:

Prebiotics and Probiotics: Bacteria line your GI tract. There are actually more bacteria than cells in your body! These bacteria play a key role in your digestion. First of all – you have to feed the bacteria. They are alive! Feed them the good stuff and you’ll reap the benefits.

You can get all the benefits of prebiotics and probiotics in Digestion Plus. There are lots of different strains of bacteria, this has the beneficial bacteria that you need to remain healthy!

Digestion Plus is a MUST HAVE for a healthy GI tract. Add to your water, ad it to your protein shake. Just be sure you drink it daily. Your gut will thank you.

Here is an awesome three-minute video on how digestion plus can impact anyone with poor digestion:  https://youtu.be/dXZ9nS_-GR8.

Detox Tea – The word ‘detox’ gets a bad rap. Take a look at this description before you scroll on.

This detox tea supports the organs of elimination. So when we are exposed to toxicity either internally or externally, the body has to get rid of these through your organs. We eliminate toxins through sweat, breath, feces, urine. You can support the organs of elimination by simply drinking our detox tea. Here’s what it in:

  • Milk Thistle – This helps support your liver, your #1 detoxing organ
  • Peppermint – not only does this taste great, but it also helps your GI tract
  • Dandelion – helps your kidneys and urinary tract
  • Fennel – helps your GI tract
  • Elder, parsley, walnut, licorice  – all these things help the immune system, urinary tract, and brain

If you use Digestion Plus in the morning and drink Detox Tea through the day, you’ll have no more problems with poor digestion! I like to use these together because it is gentle! You don’t need to stay near the bathroom all day. These products work together with your system and move through your body and eliminate what needs to be eliminated.

7. Listen To Your Body

Your body is talking to you! It’s important to listen. I ate dairy my entire life. I knew that sometimes after eating ice cream, I would feel terrible. But, it wasn’t until I went through the 30-day Healthy Living challenge that I completely eliminated dairy that it occurred to me – my body doesn’t like dairy!

When you start listening to cues that your body is giving you, you’ll be on a path to work in harmony with your body. You’ll start eating only foods that your body can digest easily. You’ll add more nutrients that will help your body function better (and for longer).

This wasn’t easy for me! I like to eat! But, when you’ve eliminated those foods and start feeling better than you’ve felt in a long time, you’ll see that it’s todally worth it.

healthy for life


STOP! Read This Before You Start the Keto Diet for Women

STOP! Read This Before You Start the Keto Diet for Women

If you’re thinking about starting the keto diet for women, be sure you understand the risks and compare all options! The 30-day healthy living program is one that you may want to consider instead!

keto diet for women

Oh, the Keto Diet! It is so popular right now. I had to do a little bit of research to find out exactly what it is all about.

I recently went through the 30-day Healthy Living Jumpstart from Arbonne. It is just a 30-day jumpstart, but you learn how to eat properly for your body. You optimize your digestion, clean your gut, and eliminate many of the common allergens your body may not love.

The Arbonne 30-day Healthy Living Jumpstart is very similar to an elimination diet or whole 30 because you are encouraged to eat clean and you eliminate sugar, dairy, gluten, alcohol, sodas, processed foods, soy, and whey. OK – this is a little difficult for maybe two or three days. But, then your body pays you back after you remove those things from your diet and start putting good things in. You’ll feel amazing after the first few days!

I love the Arbonne 30-day challenge because it is really teaching your habits for a lifetime. On the other hand…let’s talk about the Keto Diet.

What is the Keto Diet for Women?

According to Healthline:

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

The keto diet actually originated to help treat epilepsy. The classic keto diet is especially used to treat children that haven’t responded well to medications. So, how did we decide to take this diet and run with it as adults?

It turns out there are a lot of benefits in the keto diet especially for people with type diabetes or pre-diabetes. The keto diet can improve insulin sensitivities. This is good not just for people with diabetes, but for anyone that eats to much sugar – basically all of us.

Keto Diet for Women Side Effects

The keto diet for women is controversial when it comes to weight loss. While it could help you lose weight, here are some side effects of the keto diet for women:

  • The Keto Flu – this may pass after a few days, but will likely include vomiting, fatigue, lethargy, and gastrointestinal distress. This should pass after a couple of days.

Josh Axe, a doctor of natural medicine and clinical nutritionist, estimates that about 25% of people who try a ketogenic diet experience these symptoms, with fatigue being the most common. “That happens because your body runs out of sugar to burn for energy, and it has to start using fat,” he says. “That transition alone is enough to make your body feel tired for a few days.”

  • Increased Risk of Heart Disease – OK, honestly when I think of the keto diet for women, I think of an excuse to eat bacon at every meal. This is not the point of the keto diet! So many people get into the keto diet without the guidance of a doctor or health professional. This is dangerous and could cause increased cholesterol rates, which is the case with any high-fat diets.
  • Loss of Muscle Mass – When you choose to eat fat over protein, your risk the loss of muscle mass. You could potentially lose weight, but that weight might be from muscle mass rather than fat.
  • Ketoacidosis – Dry mouth, frequent urination, nausea, and bad breath are symptoms.

If you have type 1 or type 2 diabetes, you shouldn’t follow the keto diet unless you have your doctor’s permission and close supervision, says Kizer. “Ketosis can actually be helpful for people who have hyperglycemia issues, but you have to be very mindful of your blood sugar and check your glucose levels several times a day,” she says.

That’s because, for people with diabetes, ketosis can trigger a dangerous condition called ketoacidosis. This occurs when the body stores up too many ketones—acids produced as a byproduct of burning fat—and the blood becomes too acidic, which can damage the liver, kidneys, and brain. Left untreated, it can be fatal.


Even more side effects include diarrhea, potential weight regain, and reduced athletic performance. Sounds awesome.

Keto Diet for Women Options

So, let’s say you decide not to go down that path. Even if you do decide to move forward with the keto diet for women, it works perfectly well with the 30-Day Healthy Living Jumpstart.

During the 30-Day Healthy Living Jumpstart, you will eliminate many foods that your body probably doesn’t like anyway – like processed foods, sugar, dairy, gluten, alcohol, etc. You’ll replace that will nutritional supplements from Arbonne, which are vegan, plant-based, and easily digestible. You’ll also learn to eat well-balanced meals that include vegetables, lean proteins, healthy fats, and carbs.

Should you decide to move forward with the Keto Diet for Women, you can still stay keto while on the 30-Day Healthy Living Jumpstart. The easiest way is to replace the recommended Arbonne protein shake with Arbonne Protein Boost, which is flavorless and has no added sugar.

Whichever path you choose to go on, be warned that the Keto Diet for Women is a diet. The 30-Day Healthy Living Jumpstart is a lifestyle and an educational jumpstart that will teach not only you but your entire family the best way to eat healthily. The 30-Day Healthy Living Jumpstart isn’t intended just to last 30 days, but for a lifetime. Once you start those healthy habits, you won’t move away from it.

30-Day Healthy Living Jump Start

Healthy Morning Ritual for Moms

Healthy Morning Ritual for Moms

Life is crazy! Mom life is NOT always easy. Here are three steps to help get grounded first thing in this healthy morning ritual.

Before you get out of bed tomorrow morning, take these three really simple that steps that you can create a healthy morning ritual to help get your day started on the right foot.

Do you wake up a few minutes before the alarm goes off every morning? I do.  Always. And I love to sleep so, so much. But once I wake up, I know there’s no turning back.

So, let’s talk about how you can create a healthy morning ritual to help set your intention for the day.

Morning Ritual 1: Set Your Intention for the Day

First of all, once you wake up – don’t touch your phone or tablet. I know it’s there and it’s so tempting to grab it and see what’s going on in the world outside of your comfy duvet.

Use this time to close your eyes, meditate or pray if you are a praying person. Just don’t get out of bed yet! Don’t let the world in just yet. The world has you for the rest of the day take a few minutes just for yourself.

Here are the steps I take in my morning ritual to help create a healthy mindset for myself –

Start Your Day with Gratitude

Every morning, start your day thinking of at least 3 things you are grateful for. You aren’t allowed to use the same 3 things every day! Stretch your mind. Yes, it can be your family, your job, your spouse, or even something as simple as a fun memory from the previous day. Let’s work on finding gratitude and graciousness from the small things in life.

Teach your kids to do this as well! It may be easier to do this at bedtime, but in my experience, bedtime is for prayers, reading books, 300 glasses of water, songs, and every stall tactic known to man.

Mornings are a good time for some cuddles and to discuss gratitude. I don’t know about you, but my kids just expect so many things and I try to explain to them how amazing their life is. Let’s get grounded and think about how much we have to be thankful for.

Who knows, this may help your kids create a healthy morning ritual for years to come!

So many days, it seems like I wake up, get moving, just do things on my to-do list, rush to school, rush to work. Create a mindset for the day that will help you choose to be happy. Choose to be grateful and make someone else’s day today. Choose to find the humor in the day because life is not always easy!

You have no idea what is going to happen throughout the day – could be good, could be bad. But when you create your mindset for the day and choose to be happy and grateful, you can reflect on those feeling throughout the day.

So, when your boss says something mean or your husband says something that HE thought would be funny, hopefully, you’ll be able to take it in stride.

Choose the bright side. Your morning ritual could create a positive effect that will help you throughout the day.

Take a note from Stephen Covey’s, “The Seven Habits of Highly Effective People.” In the book, Stephen Covey says to wake up every day saying, “This is the Day that The Lord Has made, I will rejoice and be glad in it.”

If you are a religious person or even if you’re not – consider trying this! Why not? Reflect on the fact that you are alive, you are here on this earth for a reason and you get to spend another day on this beautiful earth. You have another day with your family and another day to work towards your goals.

Those are some things you can add to your gratitude list! Another habit the author mentions is, to begin with the end in mind.

Begin with the End in Mind.

What do you hope to accomplish today? I know, as a Mom, your day will be crazy. Go through your mental to-do list and plan your day. For example, you know its bath night (my kids are little so this is a painful night for me), you know your daughter has dance and your son has soccer. Figure out in your head what time dinner should be, things like that.

Begin with the end in mind and work backward from there. Hopefully, this will help map your day out and you won’t forget anything. You know you have to call the dentist or run this errand, you can mentally run through all the goals you want to accomplish for the day.

Those are the ways you can set your intention for the day.

Morning Ritual 2: Get Moving!

Now that you’ve set your intention for the day, get moving! Go to the gym, take a walk around the neighborhood, or do a 15 minute Yoga routine that you found on YouTube (that’s my personal preference). Or just stretch. Get those bones stretched out and get that body moving.

If your kids wake up during this time as mind often do, I like to switch my routine and do a cosmic kids yoga with them. It’s silly and fun – the kids will love it. They’ll have a healthy morning ritual doing yoga that they could actually enjoy!

Morning Ritual 3: Plan Your Meals for the Day

I say plan them, but hopefully you’ve already planned them and now just have to execute. Every morning, I make two smoothies – one for breakfast and one for my afternoon snack. I will typically do the meal prep for my lunches on Sunday. So, all that is left is cooking dinner for the family.

I know every mom out there is so busy. Drinking smoothies twice a day has helped my time management so much. I’m a weird person that can eat the same thing every day. I basically use the same recipe for my protein smoothie every morning.

My breakfast smoothie has 20 gram of vegan protein in it – and smart coffee. This helps keep me full until lunch time and gives me all the nutrients I need. Here are more recipes for healthy breakfast protein smoothies and more.

I like to have a warm meal for lunch – typically veggies, rice, and lean protein. Check out all these amazing recipes – so many options! Be sure to pin so you can refer to it in the future.

I typically get VERY hungry around 3 PM, so that’s when I have afternoon smoothie. With this vegan protein smoothie mix, it smells and tastes like brownie mix, so my chocolate cravings are set. Even when what I really want is a Snickers bar.

So, now you’ve created your mom mindset for the day, which is an amazing way to start the day. You got moving, even it’s just a 5-minute stretch. Your meals are planned and ready to go as well!

Take a deep breath, get those kids ready and get out the door. You are an awesome mom!

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Get all the AMAZING Kombucha Side Effects With This Easy Recipe!

Get all the AMAZING Kombucha Side Effects With This Easy Recipe!

You don’t have to be a kombucha purist to get all the amazing kombucha side effects. Check out this simple 15-second mock kombucha recipe. You’ll drink it daily!
kombucha side effectsHave you tried Kombucha? I must admit I was suspicious when I first heard about it. But, I’m a huge fan of gut health so I thought I would dig in a little deeper on the subject.

I learned that Kombucha fans drink kombucha because of the benefits – the kombucha side effects! If you are interested in how to brew it at home, there are many, many online resources. It’s a 7-day process and gets pretty technical when it comes to bacterial strains, Ph balance, fermentation, and quite a bit more.

You could also purchase kombucha tea at health foods stores, but those drinks cost between $4-$7 each. Luckily, I’ve got a pretty simple way to make it at home that will save you a few bucks, too.

What is Kombucha?

Kombucha is a traditional fermented beverage which originated in northeast China (Manchuria) in 220 BC and then was spread to Russia, Germany and the rest of the world. Kombucha is sometimes referred to as tea fungus, mother, or mushroom, although the actual fermenting organisms are a symbiotic consortium of bacteria and yeasts, known as SCOBY.

Kombucha is a rich source of probiotics and antioxidants.


Kombucha Side Effects

While kombucha has been around for thousands of year, there actually isn’t a ton of research on the side effects of kombucha tea.

The most comprehensive study of its wellness properties comes from the University of Latvia, where fermentation is part of their, well, culture. This old-country practice has long been popular throughout Eastern Europe.

The study declares kombucha a keeper on four counts:

  • It aids in detox.
  • It provides antioxidants.
  • It boosts energy.
  • It boosts immunity.

“Most people notice fairly quickly that their digestion improves, too,” says Dr. Michelle Schoffro Cook of the website Cultured Cook. “And in my experience, when digestion improves, overall health and specific conditions can follow behind.” A new Johns Hopkins study backs her up on this.


Kombucha side effects: Gut Health

One of the main kombucha side effects that drew me to this drink is the potential to improve your gut health.

The gut is like our second brain; it’s very predictive of the other things that happen in our body,” says Deepa Verma, M.D., AIHM, an integrative health physician. “Eczema, rashes, psoriasis, depression, anxiety, migraines, headaches… concerns that manifest outside the gut can be linked back to it.” Source

You probably know if you don’t have a healthy gut. Bathroom issues – diarrhea, cramping, inconsistent bowel movements? Trust me, I know! If you aren’t typically a “regular” person, please understand that this drink has helped me so much in that area. I start the morning with this drink, try to eat according to the 30-day healthy living jumpstart and end the day with a detox tea.

Eating healthy and incorporating the mock kombucha and detox tea in my diet has vastly helped improve my gut health.

This mock kombucha recipe includes prebiotics and probiotics. Probiotics are commonly used to treat Irritable Bowel Syndrome, Crone’s disease, and Pouchitis. It goes without saying that one of the most powerful kombucha side effects is the improvement in your digestive health.

Kombucha side effects: Energy

This mock kombucha recipe is full of energy! The probiotics alone will give you a healthy jump in energy:

Over 500 bacterial species call your gut home. They are not just crashing, they’re hard at work facilitating digestion and providing nutrients, including B vitamins, vitamin K, folate, and essential fatty acids. Up to 10% of your daily energy can come from the byproducts of the friendly probiotics in your tummy. Source

Fizz sticks are a magic ingredient in mock kombucha and create one of the best kombucha side effects – ENERGY!

Fizz sticks are one of Arbonne’s best selling and most famous products. They contain B vitamins and caffeine derived from a plant-based source (guarana seed extract and green tea leaf extract).

According to Arbonne’s literature:

Fizz sticks key ingredients are a proprietary botanical blend. This includes:

  • Guarana supports energy
  • Chromium helps support healthy blood sugar levels already in the normal range
  • Taurine, an amino acid, supports energy
  • Ginseng root helps support physical capacity and performance
  • Coenzyme Q10, an antioxidant, helps support energy
  • Green tea and guarana provide naturally derived caffeine
  • Riboflavin helps metabolize carbohydrates, fats, and proteins to provide energy
  • Niacin helps support energy-yielding metabolism of macronutrients

What all that means is that you’ll get a caffeine boost that is very healthy and won’t spike your blood sugar. Plus, they are so delicious and make this mock kombucha recipe even better.

Kombucha side effects: Heart Health

I can’t say enough about probiotics. Heart disease runs in my family, so this kombucha benefit hits home for me. My mock kombucha recipe includes Digestion Plus which contains prebiotics and probiotics. Probiotics could potentially play a huge role in improving your heart health.

Check out this medical journal excerpt, “Potential of Probiotics in Controlling Cardiovascular Diseases.”

Coronary heart disease (CHD) is caused by a narrowing of the coronary arteries that feed the heart. It is the most common form of heart disease, affecting some 7 million Americans, and it is also the number-one killer of both men and women. Each year, more than 500,000 Americans die of heart attacks caused by CHD.

Probiotics create acids that counter cholesterol production: As probiotic bacteria absorb fiber from the intestines, they generate acids. One of the specific acids, i.e. proprionic acid, reduces production of cholesterol by the liver.

Probiotics break down liver bile acids: Bile acids assist body in digesting fats, and the liver produces these bile acids from cholesterol. The liver recycles bile acids and utilizes them over and over. Probiotics break down bile acids and, therefore, the liver has to make additional bile acids, using up more cholesterol in the progression.

Probiotics actually eat cholesterol: Probiotic bacteria have been shown to break down cholesterol and use it for nourishment.


Kombucha Side Effects: Lower Anxiety and Depression

This is another shout out to the probiotics in kombucha.

Over the past decade, studies have demonstrated a bidirectional relationship between the gut microbiome and brain function (i.e., the microbiota-gut-brain axis). Probiotic treatments and developmental analysis of the microbiome may provide potential treatments and preventative measures for depressive and anxiety disorders.

This systematic literature review aims to identify original studies linking the gut microbiota to major depressive disorder and anxiety disorders. Furthermore, this review searched for original reports focusing on possible therapeutic and preventative effects of probiotics for these debilitating conditions. Accumulating data indicate that the gut microbiota communicates with the CNS through neural, endocrine and immune pathways. Studies in germ-free animals indicate that the microbiota is involved in the regulation of the stress response (e.g., hypothalamic-pituitary-adrenal axis) and in CNS development at critical stages. Probiotics attenuate anxiety and depressive-like behaviors in experimental animal models. Notwithstanding some inconsistencies and methodological limitations across trials, clinical studies suggest that probiotics may mitigate anxiety symptoms.



15-Second Mock Kombucha Recipe

1 Tablespoon Apple Cider Vinegar

1 packet Digestion Plus

1 packet Fizz Stick

Mix together with 4-6 ounces of water. Enjoy!

World’s Largest List of Healthy Recipes for Weight Loss

World’s Largest List of Healthy Recipes for Weight Loss

This is the ultimate collection of healthy recipes for weight loss! When you commit to the 30-Day Healthy Living Jumpstart, you receive free coaching, online support as well as the best-tasting vegan nutrition products. You will also receive recipes as part of the program. Here you’ll find the world’s largest collection of healthy recipes! I’ve included the recipe source, if known.

Inner Goddess Detox Salad


2 cups loosely packed fresh kale, torn into bite-sized pieces
2 cups loosely packed baby spinach, torn into bite-sized pieces
1 cup shredded cabbage or coleslaw mix
10 raw, unsalted almonds, roughly chopped
3 strawberries, sliced
1 large carrot, peeled & sliced
1/4 cup blueberries
1/3 cucumber, peeled, seeded & sliced
1/4 cup raspberries

Massage kale in a large bowl for 1-2 minutes, or until broken down and tender. Combine with spinach and cabbage, then turn out onto a plate. Top with remaining ingredients, then drizzle with a good, olive-oil based salad dressing.

Savory Bean and Spinach Soup

Yields 6 servings

42 oz vegetable broth
1 (15 oz) can tomato puree
1 (15 oz) can small white beans or Great Northern beans, drained and rinsed
1/2 cup uncooked brown rice
1/2 cup finely chopped onion
1 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, chopped
8 cups coarsely chopped fresh spinach or kale leaves

In a 3-1/2- or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.

Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours. Just before serving, stir in spinach or kale.

Recipe Source

Zesty Quinoa Salad served over Spinach with Lemon Sauce


  • 1 Tbsp Extra Virgin Olive Oil
  • ½ Medium Red Onion, finely chopped
  • 2 Tbsp garlic, minced
  • ½ cup Sun Dried Tomatoes, chopped
  • 1 cup Vegetable broth
  • 2 Tbsp Lemon Juice
  • 1 cup dry organic Quinoa Grain
  • ½ tsp sea salt
  • 1 cup broccoli florets in bite size pieces
  • ½ cup sliced almonds
  • 2 scallions, thinly sliced
  • Ground pepper to taste


Heat the olive oil over medium heat in a saucepan and sauté the onion and garlic for 3 minutes. Add the ssun-driedtomatoes, vegetable broth and lemon juice and bring to a boil.

Stir in quinoa and salt. Reduce heat and simmer covered about 15 to 20 minutes. Add the broccoli on top and simmer an additional 5 minutes.

Remove from heat, toss gently until combined. Add ground pepper and additional salt, if desired, to taste. Garnish with almonds and scallions before serving over spinach. Dress with Lemon Sauce.

Lemon Sauce

  • 2 lemons, squeezed (about ½ cup)
  • 1 ½ t dried basil
  • ¾ c grape seed oil
  • ¾ c evoo (extra virgin olive oil)
  • 1 t sea salt
  • 1 t pepper
  • 1 garlic clove, minced

Combine all ingredients and whisk vigorously. The sauce will slightly thicken. Store in an air-tight container.


Turkey Chili with Sweet Potato Fries


  • 1 lb ground turkey (could sub deer meat)
  • 1 28oz can diced or crushed tomatoes (based on preference)
  • 1 can kidney beans
  • 1 can black beans
  • 1/2-1 onion, diced
  • 2 Tbsp chili powder
  • 1 Tbsp fresh minced garlic
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp oregano
  • 1/2 tsp cumin
  • 1/2 tsp cayenne pepper
  • 1/2 tsp paprika
  • 2 cups water
  • 2 cups cooked brown rice (optional)
  • ½ avocado, sliced (optional)
  • 1 large or 2 medium sweet potato
  • sea salt
  • freshly ground black pepper
  • olive oil

Turkey Chili:

Cook rice according to package instructions, if desired. In large 2 qt covered pot, brown ground meat, drain & return to pot. Add all remaining ingredients, heat through and serve it up! Serve it over cooked brown rice and top with avocado slices if desired.

Sweet Potato Fries:

Preheat oven to 450 degrees. Peel sweet potato or leave the skin on (according to your preference). Cut the sweet potato in half because they’re normally very large. Now, take a half of the sweet potato and cut it into large slices about 3/4 inch thick. You’ll then cut the larger slices into fries. Your fries should be 1/2 inch to 3/4 inch thick. Repeat this for the other half! Throw all of the fries onto a baking sheet. Sprinkle a good pinch of sea salt over them and then freshly ground black pepper. Drizzle with olive oil and now, mix it all together on the baking sheet. Make sure you’re scooping the salt, pepper, and oil from the bottom and mixing it. Don’t let the tastiness go to waste! Once everything’s mixed, space out the fries on the baking sheet. Make sure they’re all evenly spaced and not touching. They’ll get soggy otherwise! Put them in the oven for 15 minutes. Do not open the oven during this time. Then, take them out and flip them. Once they’re flipped, put them back in the oven for 10 minutes.

Both sides should now be dark brown and crispy. Should you want a lighter brown color, just reduce the cooking times by a couple of minutes on each side. (Important Tip: These will not turn out crispy if you’re cooking anything else in the oven or if the fries are crowded too close together. They’ll sweat instead of crisp!)

Tortilla Soup

Serves 8-12


  • 2 cans vegetable broth (low sodium, organic)
  • 2 cans stewed tomatoes
  • 2 cans pinto beans, drained
  • 2 cans black beans, drained
  • 24 oz picante or salsa
  • 1 sm-med onion, diced
  • 2 TBS homemade taco seasoning (see below)
  • Optional toppings: Rice chips, cheddar “cheese” shreds, avocado slices, green onions

Drain/rinse beans. Add all ingredients to large pot. Warm through & serve with chosen toppings.

Taco Seasoning

  • 1 T chili powder
  • 1 T ground cumin
  • 1 T garlic powder
  • 1 T onion powder
  • 1/4 T crushed red pepper

Mix all the spices together and store in an airtight container.

Vegan Two Bean Chili

Serves 4-6


  • 1 28oz can crushed tomatoes (or diced, based on preference)
  • 1 can kidney beans
  • 1 can pinto beans
  • 1/2-1 onion, diced
  • 2 TBS chili powder
  • 1 TBS fresh minced garlic
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp oregano
  • 1/2 tsp cumin
  • 1/2 tsp cayenne pepper
  • 1/2 tsp paprika
  • 2 cups water
  • 2 cups cooked quinoa (or brown rice, optional)
  • ½ avocado, sliced (optional)

If desired, cook quinoa (or brown rice) according to package instructions. In large 2 qt covered pot, add all ingredients, heat through and serve it up! This is SO good and SO easy. We serve it over cooked brown rice. Optional: Top with avocado slices or DF cheddar cheese shreds.

Strawberry Spinach Salad

Mix 2 generous handfuls fresh baby spinach, 1/3 cucumber (diced), Couple rings of red onion (diced), Handful of strawberries (tops removed & diced), almonds and drizzle with olive oil, fresh-squeezed lemon juice, salt & pepper.

Kale and White Bean Soup


  • 1 small bunch of kale
  • 2 t evoo
  • 1 large onion, thinly sliced
  • 4 cloves garlic, finely chopped
  • ¼ t red pepper flakes
  • One 15 oz can cannellini beans, drained and rinsed
  • 3 c organic chicken broth
  • 2 c water
  • ½ t oregano
  • salt and pepper

Wash the kale well. Remove the leaves from the stems and discard center ribs. Slice the leaves into thin ribbons.

Heat olive oil in a heavy stockpot over med-low heat and sauté onions, until they caramelize (15 min). Stir occasionally. Add garlic and red pepper flakes and sauté the mixture for another minute.

Add the beans, broth, water, and oregano, and bring to a simmer. Add the kale and simmer, uncovered, until it is tender (15 min). Season with salt and pepper.

Old-Fashioned Vegetable Soup

Serves 8


  • 2 bags frozen ‘soup’ veggies
  • 1 can tomatoes, diced or crushed
  • 1 jar spaghetti sauce (Muir Glen Italian Herb)
  • 2-4 cups vegetable broth
  • Salt/pepper to taste
  • Oregano to taste
  • 1 bay leaf
  • Brown rice or quinoa, optional

In large saucepan, add 2 bags frozen mixed veggies (try to avoid mixes with corn), 1 can diced or crushed tomatoes, 1 jar spaghetti sauce and 2-4 cups vegetable broth to your desired consistency. Season according to taste. We like salt/pepper/oregano and 1 bay leaf. If you want to add some healthy grain to this, feel free to add in COOKED brown rice or quinoa. Quinoa is always your healthiest grain choice.

Hearty Veggie Soup


  • 1 spray organic cooking spray
  • 1 large onion, chopped
  • 3 gloves garlic, minced
  • 4 cups water
  • 3 tomatoes chopped or 3 cups canned tomato (no salt added) chopped
  • 2 small sweet red peppers, finely chopped
  • 2 med stalks celery chopped
  • 2 med carrots chopped
  • 1/8 teaspoon cayenne pepper
  • ½ teaspoon ground cumin
  • 1 bay leaf
  • 1 tablespoon finely chopped fresh sage
  • 1/4 teaspoon salt
  • 2 cups cooked garbanzo beans
  • 2 tablespoons red onion (garnish)

Heat large heavy-bottomed stock pot over med heat, lightly spritzed with organic cooking spray, add onion and garlic and cook until golden brown stirring regularly (about 8 minutes) Add all other ingredients stir and bring to a boil. Reduce heat and simmer for 30 minutes, remove bay leaf before serving. Serve hot, dividing soup evenly into four bowls. Top each with ½ tablespoon red onions.

Creamy Pumpkin Seed and Green Chile Posole


  • 1 large yellow onion, cut into wedges
  • 3 large poblano chiles
  • 1 serrano chile
  • 1 1/2 pounds tomatillos, husks removed, rinsed
  • 4 unpeeled garlic cloves
  • 2 dried ancho chiles, stemmed and seeded
  • 1 cup salted, roasted pumpkin seeds (pepitas), divided
  • 4 cans white beans, rinsed and drained
  • 5 to 6 cups vegetable broth
  • About 5 tsp. dried Mexican oregano, divided
  • 1 teaspoon ground cumin
  • 1 large zucchini, cut into large dice
  • Optional toppings: Rice/bean chips, cilantro leaves, thinly sliced green onions

Preheat broiler with oven rack 3 in. from heat. Set yellow onion, poblanos, serrano, tomatillos, and garlic on a rimmed baking sheet. Broil, turning, until vegetables are browned to blackened all over, 15 to 30 minutes, moving them to a bowl as browned. Let cool.

Toast ancho chiles in a large pot over medium heat until fragrant, pressing down with tongs and turning occasionally about 3 minutes. Turn off heat.

Peel and seed poblanos and serrano. Peel garlic. Whirl serrano, garlic, onion, tomatillos and any juices, and 1/2 cup pumpkin seeds in a food processor until very smooth. Pour into pot with whole anchos (they’ll fall apart as they cook). Coarsely chop poblanos and add to pot.

Stir in hominy, 5 cups broth, 2 tsp. oregano, and the cumin. Cover, bring to a boil over high heat, then reduce heat and simmer, stirring occasionally, until cumin flavor is mellow, about 45 minutes. Discard any large pieces of ancho chile.

Stir zucchini into posole and simmer just until tender, about 5 minutes. Stir in more broth if you’d like a thinner soup. Ladle posole into bowls and serve with remaining pumpkin seeds and oregano and other accompaniments to taste.

Recipe Source

Tomato Basil Soup and Grilled Cheese


  • 3 cloves of garlic, minced
  • 2 tablespoons of olive oil
  • 2 – 14 oz. cans crushed tomatoes
  • 1 – 14 oz. can whole tomatoes
  • 2 cups of vegetable stock
  • 1 tsp sea salt
  • 1 tsp coconut sugar
  • 1/2 tsp fresh ground black pepper
  • 1/4 cup of coconut milk/cream (from can)
  • 3 tablespoons of fresh basil, julienned
  • Dairy-free/soy-free parmesan “cheese” (optional)

In a saucepan, sauté garlic in olive oil on medium heat for 1 minute – being careful not to burn the garlic. Add the crushed tomatoes. Add the whole tomatoes one at a time, squeezing them into the pan to break them up. Add the juice from the whole tomatoes, as well. Add vegetable stock, salt, pepper and sugar.

Cook the soup on medium at a simmer for 10 minutes. To finish, reduce the heat to low and stir in coconut cream and basil.

Serve topped with dairy-free parmesan “cheese” or a grilled ‘cheese’ sandwich.

Grilled cheese

Use GF bread and 2 non-dairy cheeses of your choice (cheddar & mozzarella). In a hot skillet/griddle pan, melt 2-3 tbsp “butter” & grill the sandwiches on medium heat for about 3 minutes on each side until they are brown and the cheese has melted.

Recipe Source

Oven Baked Chicken Fajitas


1 pound boneless, skinless chicken breasts, cut into strips
2 Tbsp vegetable oil
2 tsp chili powder
1 1/2 tsp cumin
1/2 tsp garlic powder
1/2 tsp dried oregano
1/4 tsp seasoned salt
1 (15 oz) can diced tomatoes with green chilies (Rotel)
1 medium onion, sliced
1/2 red bell pepper, cut into strips
1/2 green bell pepper, cut into strips


Preheat the oven to 400 degrees. Place chicken strips in a greased 13×9 baking dish.
In a small bowl combine the oil, chili powder, cumin, garlic powder, dried oregano, and salt.
Drizzle the spice mixture over the chicken and stir to coat.
Next add the tomatoes, peppers, and onions to the dish and stir to combine.
Bake uncovered for 20-25 minutes or until chicken is cooked through and the vegetables are tender.

Recipe Source

*Homemade Salsa 5-6 Roma tomatoes, chopped 1 Small onion, chopped 1/2 Cup fresh cilantro, chopped 2 Serrano or Jalapeño peppers, seeded and minced 1 Clove garlic, minced 2 Tbsp. freshly squeezed lime juice Salt and pepper to taste. Put everything in a bowl. That’s pretty much it. The longer it sits, the better the flavor!

Avocado Chicken Salad

If you like chicken salad, you will love this Avocado Chicken Salad from The Fit Cookie. This healthy meal is mayo-free and loaded with vegetables, plus you get all the benefits of avocados. You can customize it by serving it in lettuce cups or on cucumber slices.

See the full recipe here

Grilled Chicken Fajitas


  • 2T EVOO (extra- virgin olive oil)
  • juice from 1 lime
  • 1 garlic clove minced
  • ½ t cumin
  • ½ oregano
  • 3 boneless, skinless chicken breasts cut into thin strips
  • 1 onion- cut into thin wedges
  • Bell peppers – red/ orange/yellow , cut into thin strips
  • Chopped Romaine lettuce tomatoes fresh salsa 1 avocado, sliced fresh cilantro, chopped

Combine 1T EVOO, lime juice, garlic, cumin and oregano. Toss with chicken strips and marinate for at least 30 minutes. Heat remaining EVOO in a skillet on medium-high. Sauté onions and peppers until soft and translucent. Set aside and keep warm. In the same skillet, sauté chicken and marinade until chicken is thoroughly cooked. Serve immediately on chopped romaine salad. Top with tomatoes, fresh salsa, avocado, and fresh cilantro.

Grilled/ Baked Salmon with onions & peppers

  • EVOO
  • Salmon (enough filets to serve your family)
  • Lemon slices 1 onion, cut into wedges
  • 1 bell pepper, sliced in thin wedges
  • Grape tomatoes Salad

Preheat grill ( or oven to 375). Cover a baking sheet with aluminum foil. Place salmon filets on foil and rub with EVOO. Sprinkle with seasoning such as dill, parsley, seasoned salt, pepper. Top with lemon slices. Bake/ grill for about 35 minutes. In a skillet, heat up 1 T EVOO. Sauté the onions & peppers. When almost cooked, add the grape tomatoes. Serve all over salad. Top with Lemon sauce. Lemon Sauce I usually double this. I use this recipe as a salad dressing, topping for fish, and marinade for chicken or veggies. 2 lemons, squeezed (about ½ cup) 1 ½ t dried basil ¾ c grapeseed oil ¾ c evoo (extra virgin olive oil) 1 t sea salt 1 t pepper 1 garlic clove, minced Combine all ingredients and whisk vigorously. The sauce will slightly thicken. Store in an airtight container.

Dirty Rice with Shrimp

Rice Ingredients:

  • 2 teaspoons grapeseed or other high-quality oil
  • 1 ½ cups uncooked brown rice
  • 3 cups water
  • ½ teaspoon sea salt Creole Seasoning
  • 1 ½ teaspoons sea salt
  • 1 ½ teaspoon granulated garlic powder
  • ¾ teaspoon ground black pepper
  • ¾ teaspoon granulated onion powder
  • ½ teaspoon cayenne
  • ¾ teaspoon dried oregano
  • ¾ teaspoon dried thyme
  • 2 teaspoons sweet paprika

Base Ingredients:

  • 3 tablespoons grape seed or high quality oil
  • 1 cup celery, diced
  • 1 red bell pepper, diced
  • 1 sweet yellow onion, diced
  • 1 pound cooked, peeled shrimp
  • Optional Ingredients 1 or 2 zucchini or crookneck squash, diced into ¼ inch cubes

In a saucepan over med heat, add 2 teaspoons oil, rice, and salt. Stir and then add water. Cover the pan and turn heat to high until boiling. Reduce heat and cook the rice about 50 minutes until tender. Turn off the heat and let sit. Blend seasonings in a small bowl and set aside. Place the oil into a large sauté pan over med heat. Add the onion, celery, and bell pepper and the optional squash. Saute until tender about 5 or 7 minutes. Add the cooked rice to the pan and, sprinkle with the seasonings. Stir to blend and add the shrimp, cooking a few minutes to heat everything through. Serve with salad and/or veggies.

Turkey Burgers


  • 1 lb. ground turkey
  • 1 handful of spinach, chopped finely
  • 2 T parsley, minced
  • 1 t rosemary, minced
  • 1 t sea salt
  • 1 t pepper
  • EVOO

Thoroughly combine all the ingredients. Shape into patties. Heat evoo in a skillet over medium-high heat. Add the burgers and cook to the desired degree of doneness. Lemony Broccoli EVOO 1 head broccoli 2 cloves garlic, minced ½ lemon Cut stems off broccoli, toss with EVOO & minced garlic. Line baking sheet with aluminum foil and pour mixture onto sheet. Roast in oven at 425 for 8-10 minutes. Squeeze lemon juice over broccoli and serve hot.

Taco Salad

Yields 4 servings

  • 1 lb lean ground beef
  • 1 (15 oz) can kidney beans, drained & rinsed
  • 1-2 TBS taco seasoning*
  • 1 head romaine or other leaf lettuce, chopped
  • 1 roma tomato, seeded, diced
  • 2-3 green onions, diced
  • Faux ‘cheese’ shreds
  • Rice chips
  • Optional Toppings: Homemade salsa &/or guacamole

Over medium heat, brown meat and drain. Return meat to skillet. Add kidney beans, taco seasoning & ¼ cup water and heat through on low-medium for 10 mins. Layer bowls with a few rice chips, lots of lettuce and top with meat/bean mix, tomatoes, green onions, cheese and other desired toppings.

*Homemade Taco Seasoning

  • 1 TBS chili powder
  • 1 TBS ground cumin
  • 1 TBS garlic powder
  • 1 TBS onion powder
  • 1/4 – ½ TBS crushed red pepper


Chicken Quinoa Power Bowl

Yields 4 servings

  • 12 oz grilled chicken breasts
  • 4 Tbsp lemon juice (fresh squeezed)
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp onion powder
  • 1 cup dry quinoa
  • 16 oz chicken broth
  • 2 (14.5oz) cans fire-roasted tomatoes
  • 2 cups chopped carrots
  • 4 cups tightly packed chopped kale
  • 3 tsp olive oil
  • 3 Tbsp minced fresh garlic
  • 2/3 cup basil pesto (deli/produce section)
  • Salt & pepper, to taste

In a large baggie, place grilled chicken breast, lemon juice, garlic powder, paprika and onion powder.

Seal bag and shake – set aside. In a saucepan, combine dry quinoa and chicken broth. Cover and bring to a boil. Once boiling, reduce to simmer for 15 minutes. Remove from heat and set aside. In a large pot add olive oil, kale and carrots. Sauté until carrots are al dente, add garlic and S&P to taste and mix well.

Add roasted tomatoes, quinoa, chicken mixture and combine. Cook for 2 minutes. Add pesto and stir. Serve immediately

Herbed Lemon Chicken with Sauteed Broccoli

  • 4 skinless boneless chicken breasts
  • 3 Tbsp EVOO
  • 2 cloves of garlic minced
  • 2 tsp dried dill
  • 1 tsp dried tarragon
  • 2 Tbsp parsley
  • 2 lemons, thinly sliced
  • 1 head of broccoli, trimmed & cut into small pieces
  • 2 Tbsp EVOO
  • 2 cloves of garlic minced
  • ¼ cup pine nuts
  • Lemon zest


Preheat oven to 350 degrees.

Place chicken on foil in a baking dish and lightly salt and pepper on both sides.

Mix the oil, garlic, and herbs in a small bowl. Brush on both sides of the chicken.

Place lemon slices over the top of each piece of chicken.

Cover with foil and bake 25 minutes. Uncover and cook for additional 10 min or until chicken is done.


Fill a large bowl with half ice and half water and set aside. Fill a pot with water and bring to a boil. When the water comes to a boil, add the broccoli florets (using a strainer with a handle if possible). Allow the broccoli to cook for 1 to 2 minutes until just tender. Immediately remove from the boiling water, using the strainer or draining, and transfer to bowl of ice to stop the cooking process. Immerse the broccoli completely in the ice water for a minute or two.

Remove and place in a dish that has been lined with paper towels. (This part can be done up to two days in advance.)

Heat the oil in a large skillet over medium-high heat. Throw in the broccoli and season with sea salt and pepper. Stir to coat the broccoli, add in the minced garlic & pine nuts & then cook and stir for 1 to 2 minutes until the desired doneness. Remove from heat and cover with zest from 1 lemon.


Lime Chipotle Shrimp with Brown Rice and Asparagus

  • 12 jumbo shrimp, peeled
  • juice from1 lime
  • 2 T EVOO
  • ½ t ground red chipotle pepper
  • 2 cloves garlic, minced
  • ½ t sea salt
  • Brown Rice – cook according to package directions
  • 2 pounds asparagus, tough ends trimmed, rinsed and patted dry
  • 3 tablespoons extra-virgin olive oil
  • 1 1/2 tablespoons minced garlic
  • Salt
  • Freshly ground black pepper
  • 2 teaspoons fresh lemon juice


Combine all ingredients in a zip-lock baggie and marinate for at least 20 min.

Heat skillet and add all ingredients, including the marinade, to the pan. Cook a few minutes on each side until the shrimp turn pink.

OR, put marinated shrimp of a skewer and cook on a grill. Brush marinade over shrimp as they cook. Cook a few minutes on each side until they turn pink.

Serve over cooked brown rice.


Preheat the oven to 425 degrees F.

In a large glass baking dish, toss the asparagus with the olive oil and garlic. Season lightly with salt and pepper and toss. Bake until the asparagus are tender and lightly browned, 15 to 20 minutes, depending upon the thickness of the stalks, stirring twice. Remove from the oven and toss with the lemon juice. Adjust the seasoning, to taste.

Southwestern Stuffed Tomatoes

Yield: 4+

  • Olive Oil
  • 1/2 lb cooked lean ground turkey breast
  • 1 cup chopped onions
  • 1 heaping tbsp of homemade taco seasoning*
  • 2 cups of cooked brown rice OR quinoa
  • 3-4 organic bell peppers (any color), halved and seeds removed
  • 1 can of black beans, drained & rinsed
  • ½ cup sautéed zucchini
  • 1 (15 -16 ounce) jar of salsa (my favorite is mango peach)
  • Shredded Cheddar Cheese (dairy-free)
  • Toppings:
  • fresh cilantro
  • sliced avocado

*****Note – make sure you cook your turkey ahead of time that way you do not have to worry about it later. Also, I sauteed the onions with the turkey until cooked thru, I then added in my cooked rice, black beans , and zucchini.

Preheat the oven to 400 degrees. Lightly coat the peppers with olive oil and roast in a baking dish about 20-25 minutes just until cooked thru. Remove the peppers from the oven and allow to cool until you can handle them. In a bowl add the taco seasoning, cooked ground turkey, chopped onions, black beans, zucchini and rice. Add in the jar of salsa and mix well.

Carefully spoon the turkey mixture into each half of the bell peppers and place back into the baking dish. Cook the peppers for another 15-20 minutes or until the peppers are cooked all the way thru. Before removing from the oven sprinkle the tops of each pepper with shredded cheddar cheese. Place back into the oven just until the cheese has melted.

Remove from the oven and top with fresh cilantro &/or avocado slices just before serving.

Homemade taco seasoning: https://www.5dollardinners.com/homemade-taco-seasoning/

Crispy Baked Quinoa Crusted Parmesan Chicken

Make it a meatless meal by subbing eggplant slices for the chicken breasts

Yields: 4

  • 4 boneless, skinless chicken breasts
  • salt and pepper to taste
  • 1/4 cup gluten-free flour (Pamela’s, or almond flour)
  • 1 egg, lightly beaten
  • 1 1/2 cups cooked quinoa (~1/2 cup dry cooked with 1 cup liquid)
  • 1 tsp clean Italian seasoning blend (no MSG, sugar, etc)
  • 1 cup mozzarella, shredded (dairy-free)
  • 1/4 cup parmesan, grated (dairy-free, soy free)
  • 2 cups spaghetti sauce
  • 2 TBS fresh basil, torn

Season the chicken with salt and pepper, dredge in flour, dip in egg and coat in the mixture of the quinoa and italian seasoning. Place the chicken on a rack on a baking pan and bake in a preheated 400F oven until cooked and lightly golden brown, about 25-30 minutes. Transfer the chicken to a baking dish, top with the cheese and broil until it has melted, about 2-4 minutes. Plate the chicken and top with hot spaghetti sauce and fresh torn basil and enjoy!

Italian Salad

  • Head romaine lettuce, chopped
  • 1-2 Roma tomatoes, sliced
  • 1 cup shredded carrot, radish blend
  • 4 oz whole black olives
  • Few rings of purple onion
  • Italian salad dressing*

Italian Salad Dressing

  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tbsp powdered stevia
  • 2 tbsp oregano
  • 1 tsp white pepper (I use less)
  • 1/4 tsp thyme
  • 1 tsp basil
  • 1 tbsp dried parsley
  • 1/4 tsp celery seed

In salad shaker bottle mix:

  • 1/4 cup of your favorite vinegar (ONLY Apple Cider on Detox)
  • 2/3 cup extra virgin olive oil
  • 2 tbsp water
  • 2 tbsp coconut aminos
  • 2 tbsp of the dry mix

Shake to mix and enjoy!

Chicken with Artichoke and Lemon served with Quinoa & Green Salad

  • 2 t evoo
  • 4 boneless, skinless chicken breasts, sliced in strips
  • Juice of 1 lemon
  • 1 lemon sliced thinly
  • ¾ c chicken broth
  • 1 c mushrooms, sliced
  • 1 small onion, chopped
  • 2 T capers with the juice
  • One 14 oz can quartered artichoke hearts, drained
  • Salt and pepper to taste

Heat olive oil in a skillet pan and sauté the onions and mushrooms. Remove and set aside.

Add a little more olive oil and brown the chicken strips on both sides. Remove and set chicken aside.

Add lemon juice to the pan to deglaze, scraping up any browned bits. Add the chicken broth and bring to a simmer. Add the lemon slices to the pan and reduce to medium heat. Place chicken breasts on top of the lemon slices. Put onion/mushroom mixture on top of the chicken. Add the 5 capers and cook covered for 10 minutes. Add the drained artichoke hearts. Cover and cook for 5 more minutes or until the chicken is cooked through. Adjust the sauce with salt, if too acidic for your taste. Serve with Quinoa and a green salad

Steak, Pepper & Mushroom Kabobs w/ Toasted Pine Nuts & Brown Rice


  • 1 TBS fresh lemon juice
  • 1 TBS extra virgin olive oil
  • 1 TBS water
  • 2 tsp Dijon mustard
  • ½ tsp chopped fresh oregano
  • ¼ tsp freshly ground black pepper
  • 1 lb boneless top sirloin steak cut into 1” cubes
  • 1 large red bell pepper cut into 1” pieces
  • 12 large mushrooms
  • 2 bell peppers, color of choice, cut into 1” pieces
  • 2 c cooked brown rice
  • ¼ c pine nuts, roasted


In a large bowl, whisk together the lemon juice, oil, water, mustard, oregano and black pepper. Add the steak, bell pepper and mushrooms tossing to coat. Alternately thread the steak, bell pepper and mushrooms on each of 4 metal skewers. Set aside. Prepare the rice according to package directions. Meanwhile, place the kabobs on the grill over medium heat. Grill uncovered, turning occasionally for 8 to 11 minutes or until a meat thermometer measures 145º (for medium rare. Toast the pine nuts by putting them in a pan and continually stirring them until roasted. Mix the toasted pine nuts into the rice. Serve the kabobs over the rice mixture.

Oriental Salmon with Stir Fry Veggies over Brown Rice

  • 4 fillets salmon
  • 2 cloves garlic, minced
  • 2-3 Tbsp Braggs Liquid Amino Acids
  • 2 T water
  • 2 t stevia
  • ½ t ground ginger
  • 2 t evoo
  • 2 cloves garlic, minced
  • 1 package fresh snow peas
  • 1 c sliced carrots
  • ½ c sliced onion
  • 1 c mushrooms, sliced
  • Cooked Brown Rice

In a pan or zip lock bag, mix garlic, ½ Braggs liquid amino acids, water, stevia and ginger. Add salmon fillets and coat well. Set aside for at least 30 minutes. Place salmon and marinade in baking dish and cook for 20 minutes or until salmon is done. You can also pan cook the salmon.

In a skillet, heat olive oil on med. Add garlic and cook for a minute. Add veggies and other ½ of Braggs liquid amino acids. Stir to coat and cook til they change to a bright color and are still a bit crunchy.

Serve veggies and salmon over brown rice. Add more Braggs to personal taste.

Coconut Fish with Garlic Spinach

  • 2T coconut oil
  • 4 cloves of garlic, minced
  • ½ medium onion, chopped
  • 4 filets of fish (tilapia, mahi mahi)
  • sea salt
  • coconut milk

Heat oil in a skillet on medium heat. Add garlic and onions. Cook until the onions begin to caramelize. Take out of the skillet and set aside. Add a bit more oil to the same pan, if needed. Place fish into skillet and sprinkle with sea salt. Brown slightly on each side. Pour about ¼ c coconut milk over the fish and continue to cook. When almost done, put the onions & garlic mixture on top of the fish. Add additional ¼ c coconut milk, more if needed.

Garlic Spinach

  • 1 large shallot, diced
  • 3 cloves garlic, diced
  • 1 tablespoon olive oil
  • 4 cups fresh spinach

Place the shallot and garlic in a pan with the olive oil and sauté for 1-2 minutes. Add the spinach and cook until it is properly wilted.


Chicken Quesadillas with Guacamole

  • EVOO
  • 1 Brown Rice Tortilla per person
  • ½ medium red onion, sliced
  • 1 clove garlic, minced
  • Large handful of spinach
  • Dairy Free, Soy Free Cheddar Cheese (Daiya)
  • Dairy Free, Soy Free PepperJack Cheese (Daiya)
  • Organic Salsa (no vinegar or sugar)
  • Rotisserie Chicken or cooked chicken breasts

*these amounts are for 1 quesadilla so double, triple, etc. according to number of servings

Chicken Quesadillas

Sautee sliced red onion and garlic in EVOO til soft and golden brown. Add in 1-2 handfuls of spinach and saute till soft and wilted. Remove onion, garlic, and spinach from skillet and set aside. Use organic cooking spray or EVOO to lightly coat the bottom of the skillet. Place tortilla on skillet. Then lightly cover ½ of the tortilla with “cheddar cheese”, top that with shredded chicken, then onion/garlic/spinach mix, salsa and finally top that with the “pepper jack cheese”. Fold the empty side of the tortilla over on top of the covered side. Let cook until cheese is melted and tortilla gets crispy. Then flip the quesadilla over and cook on the other side til that cheese is melted and tortilla gets crispy. Place quesadilla on a plate and cut into triangle pieces. Serve with guacamole and salsa.


  • 3 Haas avocados, halved, seeded and peeled
  • 1 lime, juiced
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon cayenne
  • 1/2 medium onion, diced
  • 1/2 jalapeno pepper, seeded and minced
  • 2 Roma tomatoes, seeded and diced
  • 1 tablespoon chopped cilantro
  • 1 clove garlic, minced

In a large bowl place the scooped avocado pulp and lime juice, toss to coat. Drain, and reserve the lime juice, after all of the avocados have been coated. Using a potato masher add the salt, cumin, and cayenne and mash. Then, fold in the onions, jalapeno, tomatoes, cilantro, and garlic. Add 1 tablespoon of the reserved lime juice.

Porcupine Meatballs & Cauliflower Mashed Potatoes

  • 1 lb organic/grass fed ground beef or turkey
  • ½ cup uncooked brown rice
  • 1 tsp sea salt
  • ½ tsp black pepper
  • Dash chili powder
  • 1 Tbls EVOO
  • ½ medium onion, diced
  • ½ bell pepper, diced
  • 2 ½ cup low-sodium tomato juice

Prepare brown rice according to package directions, but only cook for half the time. Combine meat, rice, salt, pepper, & chili powder. Roll into balls and place in 9X13 baking dish.

Saute onion and pepper in EVOO in skillet over medium-high heat. Pour over meatballs in baking dish and cover with tomato juice. Cover with foil and bake for 1-1.5 hours. Uncover last 15 minutes.

Cauliflower Mashed Potatoes

  • 2 heads cauliflower, washed and cut into large pieces
  • 2 tablespoons Earth Balance Natural Buttery Spread (soy free) or olive oil
  • ½ teaspoon sea salt

Steam the cauliflower pieces until very tender. Puree cauliflower in a food processor, add in buttery spread and salt. Reheat in a casserole dish in the oven at 350° for 20 minutes.


Anaheim Turkey Wraps with Lemon Kale Chips

  • 4 Lettuce leaves (Romaine, Living, etc – anything large)
  • 16 slices turkey breast (free-range, antiobiotic/hormone-free)
  • 4 Anaheim chili peppers
  • 1 Avocado
  • 4 oz Pepperjack “cheese”, shredded

Roast peppers for 20-30 minutes in 375-400 oven for 20 mins or until skin easily peels off. In toaster oven or skillet, heat turkey & place cheese on top to melt (melts faster if shredded).

Slice avocado into 8 slices. Once peppers are done, cut off tops, remove seeds and peel off the skin. (Sometimes this is easy, others not. I’ve eaten it skin on & off…not a deal breaker if you can’t get it off!). Once the cheese is melted and warmed through, top lettuce leaves with turkey/cheese, pepper and 2 slices of avocado.

Lemon Kale Chips

  • 1 bunch kale (prepared and washed)
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • ¼ teaspoon celtic sea salt

Preheat oven to 350°. Chop kale into ½ inch pieces. Place kale in a large bowl. With hands massage oil, lemon juice and salt into kale. Place kale on parchment lined baking sheet. Bake at 350° for 10-15 minutes until kale is dark green and crispy. Cool and serve


Lentil Loaf

Serves 8

2 TBS ground flax seeds
6 TBS boiling water
1 TBS olive oil
1 onion, diced
1 clove garlic, minced
1 cup mushrooms, diced
2 cups fresh baby spinach, roughly chopped
1 tbsp fresh thyme, roughly chopped
¾ cup spicy vegan BBQ sauce
salt and pepper, to taste
2 cups cooked green lentils, cooled, and divided
1 cup gluten-free rolled oats
½ cup almond flour

Preheat the oven to 375F. Add the ground flax seeds to a small bowl, pour the boiling hot water over and stir to combine well. Set aside and allow it to thicken and cool. Heat the olive oil in a large saucepan over medium heat, add the onion and garlic and sauté for 5-8 minutes until the onions are tender. Add in the mushrooms and cook another 3 to 5 minutes until the mushrooms are tender, add in the thyme and spinach and cook until the spinach is wilted, about 2 minutes. Add in ½ cup of the BBQ sauce, stir to combine and turn off the heat, add salt and pepper to taste, if it needs it.

Process 1 ½ cups of the cooked lentils and ½ cup of the oats in the food processor until smooth (some whole bits may remain, that’s ok). Spoon the mixture into a large bowl, add in the remaining lentils and oats, plus the flax “egg”, almond flour and vegetable mixture. Stir really well to combine.

Then get your hands in there, just like you would with a regular meat loaf or meatballs, and make sure it is mixed and mashed together really well. Spoon the mixture into a parchment paper lined 9″ x 5″ loaf pan, (leave a bit of the parchment paper hanging over so you can easily lift the loaf out

when it is cooked). Using your hands, you really want to press it in good. Brush on the remaining ¼ cup of BBQ sauce over the top. Bake uncovered for 35 to 40 minutes at 375F. Cool in the pan for about 5, pull the loaf out by grabbing the sides of the parchment paper and lifting up and allow it to cool for another 5 to 10 minutes on a cooking rack. Slice and serve

Recipe Source

Chickpea Quinoa Power Bowl

Yields 4 servings

1 can chickpeas, drained & rinsed
4 Tbsp lemon juice (fresh squeezed)
1 tsp garlic powder
1 tsp paprika
1 tsp onion powder
1 cup dry quinoa
16 oz vegetable broth
2 (14.5oz) cans fire-roasted tomatoes
2 cups chopped carrots
4 cups tightly packed chopped kale
3 tsp olive oil
3 Tbsp minced fresh garlic
2/3 cup basil pesto (optional, see recipe on #5) or pre-made in deli/produce section)
Salt & pepper, to taste

In a large baggie, place chickpeas, lemon juice, garlic powder, paprika, and onion powder. Seal bag and shake – set aside. In a saucepan, combine dry quinoa and chicken broth. Cover and bring to a boil. Once boiling, reduce to simmer for 15 minutes. Remove from heat and set aside. In a large pot add olive oil, kale, and carrots. Sauté until carrots are al dente, add garlic and S&P to taste and mix well. Add roasted tomatoes, quinoa, chickpea mixture and combine. Cook for 2 minutes.

Add pesto (optional) and stir. Serve immediately.

Avocado Chickpea Salad

Serves 1

½ medium avocado
Juice of ½ lime
1-2 teaspoons coarse brown mustard
½ teaspoon garlic powder
Salt & pepper to taste
1 cup chickpeas, coarsely mashed
½ cup chopped vegetables of choice (I used chopped radishes, carrots, and purple cabbage in mine)
1 cucumber, optional (for serving salad mix one)

In a small bowl, mash the avocado with the lime juice and mix in the brown mustard, garlic powder, and salt and pepper. Mix in the chopped chicken breast and chopped veggies. Serve on your favorite bread, crackers, or vegetables. Enjoy!

HINT: If you need to store this in the fridge, keep the avocado seed in the container with the salad. The avocado seed helps to slow browning and oxidation of the avocado! This works for any avocado-based foods, like guacamole.

Original Recipe Source/Altered

Tomato Basil Sandwiches

Serves: 2 sandwiches

8 slices GF bread
2/3 cup Mozzarella Shreds (Daiya)
3 plum tomatoes, cut into thick slices
1 cup fresh basil pesto, recipe below (or use the storebought stuff OR Fresh Basil leaves)
Freshly ground black pepper
Extra-virgin olive oil

If you have a panini press, turn it on to warm up; otherwise, set a skillet over medium heat.
Assemble sandwich by smearing insides of bread slices with pesto. Arrange a layer of sliced tomato and season with a few turns of fresh pepper. Layer the mozzarella slices over the top and then place another piece of bread on top to make the sandwich. Drizzle olive oil over skillet’s surface and place sandwiches on the hot skillet or 6anini press. If using a skillet, place another heavy skillet over the top to form a “press”. Turn after 2 to 3 minutes and replace weight. The sandwich is ready when golden brown and mozzarella has melted around the edges.

Basil pesto

½ cup pine nuts
2 cups fresh basil leaves
1 cup fresh Italian parsley leaves
½ cup Parmesan (Galaxy Foods, Rice base)
2 garlic cloves
¼ teaspoon salt
½ cup extra-virgin olive oil

Toast pine nuts in a skillet over medium heat until fragrant, about 5 minutes. Combine pesto ingredients in a food processor and pulse until well combined but still rough-textured.

Slow Cooker White Bean Stew

Serves 10-12

2 lbs white beans
2 large carrots, peeled and diced
3 large celery stalks, diced
1 onion, diced
3 cloves garlic, minced or chopped
1 bay leaf
1 tsp each: dried rosemary, thyme, oregano
10-12 cups water
2 TBS salt (add more at end if needed)
Ground black pepper, to taste
1 28oz can diced tomatoes (I like Muir Glen Organic Fire Roasted)
6 cups roughly chopped leafy greens (spinach, chard, kale)
2 cups cooked Brown Rice (optional)

Sort through and rinse beans several times in cool water. Add to the slow cooker along with the diced carrots, celery, onions, garlic, bay leaf, and dried herbs. Add the water. (Use less for a thicker stew, more for more of a soup.) Cover and cook on high for 3 hours, or low for 6 hours. Remove lid from slow cooker and add the salt and pepper, and diced tomatoes. Let cook for another 1-1 ½ hours, or until beans are very soft. (If they are already soft after the initial cooking time, different kinds of beans may vary in cooking time, then add the tomatoes and greens and serve immediately.) Before serving, stir in the chopped greens. Serve over hot cooked brown rice (optional).

Recipe Source

Stuffed Chard Rolls

1 small zucchini
1 small onion
1 carrot
1 cup cauliflower
1 bunch chard
3 cups cooked rice
1 14.5 oz. can beans (rinsed)
2 14.5 oz. cans diced tomatoes
2 Tbsp. olive oil
1 tsp. vegan & gf Worcestershire sauce

Preheat oven to 350*
Bring a pot of water to boil for chard blanching
Spray baking dish with cooking spray
Cook rice as directed on package. Set aside
Finely chop the zucchini, onion, carrot, and cauliflower
Sauté the chopped veggies about 5 min in the olive oil
Mix veggies, rice, beans, and 1 can of tomatoes. Set aside
One at a time, blanch chard leaves so they can be rolled (about 15 seconds), then rinse with cold water to stop the cooking
Spread leaf out flat and put in as much of rice mixture as you think will fit without splitting leaf
Roll mixture in leaf and place seam down in baking dish, repeat till dish is full
Mix other can of tomatoes and Worcestershire sauce in a small bowl and pour over rolls
Cover pan with foil
Bake for 30 min

Recipe Source

Thai-Inspired Hydrating Cucumber Salad with Roasted Spiced Chickpeas

Yield: about 3 portions


1/2 cup seasoned rice vinegar
1.5-2 tablespoons natural cane sugar, to taste
1/2 teaspoon fine grain sea salt


2 medium field cucumbers
1 red pepper, diced
1 cup diced red onion
1/4 cup roughly chopped cilantro
1/4 cup chopped roasted peanuts, for garnish
Roasted spiced chickpeas (recipe follows)

1. Whisk dressing ingredients together in a small bowl and adjust to taste. Feel free to add more sweetener if you prefer. Set aside.

2. Peel cucumbers, slice off the ends, and slice in half lengthwise. Scoop out the seeds with a small spoon (see photo in post if necessary). Slice halves into 1/8-inch “half moons” and toss into a large bowl. If your cucumbers are really big you can slice the half-moons in half as well.

3. Dice the red pepper and red onion and add into bowl. Roughly chop cilantro and add into bowl. Pour in all the dressing and toss to combine. Let this salad sit for about 30 minutes in the fridge, tossing every 10 minutes or so to help the dressing soak in.

4. Meanwhile, prepare the roasted chickpeas (if desired). Recipe follows.

5. Portion into bowls and top with peanuts and optional roasted chickpeas. Serve immediately.

Roasted Spiced Chickpeas

Yield: 1.5 cups chickpeas or 3 (1/2 cup) servings


  • 1 (15-oz) can chickpeas (or 1.5 cups cooked)
  • 1/2 teaspoon olive oil
  • 1/2 teaspoon fine grain sea salt
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon cumin
  • 1/8 teaspoon ground turmeric


1. Preheat oven to 400F and line a medium baking sheet with a couple pieces of paper towel.

2. Rinse and drain the chickpeas and place onto a paper towel. Add a couple of paper towels on top and roll the chickpeas around until completely dry. This helps them crisp up in the oven.

3. Add the chickpeas into a medium mixing bowl and stir in the oil until coated. Now stir in the rest of the seasonings.

4. Discard paper towel and line baking sheet with parchment paper. Add chickpeas back onto the baking sheet.

5. Roast at 400F for 20 minutes. Give the pan a gentle shake to stir the chickpeas and roast for another 15-20 minutes, until golden and lightly charred on the bottom. I roast for a full 40 minutes because I like them on the crispy side, but keep an eye on them as oven temps vary.

6. Cool for 5 minutes or so and then top on your salad. They will lose their crispness quickly so these are best enjoyed immediately. You can also freeze the chickpeas once fully cooled and reheat them in the oven for 5 minutes or so to bring back the crispness.

Recipe Source

Chipotle Black Bean and Rice Skillet

2 teaspoons olive oil
1/4 cup minced red onion
1 cup cooked brown rice
1/3 cup cooked black beans, drained and rinsed if using canned
Juice from 1/2 lime
1/4 cup water
1/2 teaspoon cumin powder
1/4 teaspoon coriander
1/4 to 1/2 teaspoon chipotle powder (see note)
1/4 teaspoon salt
2 cups shredded baby spinach
1/4 cup minced cilantro
1 ounce goat cheese
2 eggs
Avocado, for topping

In an 8 inch skillet with a heavy bottom, heat olive oil over medium-low heat. Add onion and cook for 5 to 6 minutes until translucent and fragrant.
Add rice, black beans, lime juice, water, spices, and salt. Cook and stir until rice and black beans are heated.
Fold in the spinach and cilantro, stirring until spinach begins to wilt and the majority of water has been absorbed.

Create well in the center of the skillet and crack egg into the center. Sprinkle goat cheese on top, cover, reduce heat to low, and let cook until egg whites are set and yolk is done to desired firmness, 8 to 12 minutes.

Sprinkle with extra cilantro and serve with avocado.

Recipe Source


Enchiladas & Homemade Sauce


  • 8 GF Tortillas (Rudi’s)
  • 3 cups fresh spinach
  • 2-3 garlic cloves, finely chopped
  • 1 tablespoon fresh lime juice
  • 1 15oz can black beans, drained and rinsed
  • 1 cup diced zucchini
  • 1-2 tablespoons chili powder
  • 1 teaspoon salt

For the Sauce

  • 2 tablespoons
  • any GF flour (almond or brown rice flour best choice)
  • 1 teaspoon unsweetened cocoa
  • 2 tablespoons chili powder
  • 1 teaspoon cayenne chili powder, or more to taste (optional)
  • 1 teaspoon dried oregano or marjoram
  • 2 teaspoons ground cumin
  • 2 teaspoons granulated garlic powder
  • 2 cups vegetable broth
  • 1 cup water
  • 1 can tomato sauce (16 oz)
  • salt to taste
  • Optional Toppings
  • Vegan cheese
  • Fresh cilantro

Preheat oven to 350°F.

For the filing: Lightly sauté garlic and spinach in the lime juice until just wilted. Once cooked, add to a large bowl with black beans & other veggies. Add the chili powder and salt and mix until everything is evenly incorporated. Set bowl aside as you prepare the sauce.

For the sauce: Whisk together the flour, cocoa, and spices in a saucepan without turning on the heat. Add 1/4 cup of vegetable broth and stir into a paste. Slowly whisk in the remaining broth and the cup of water. Bring to a boil over medium heat and whisk in tomato sauce. Allow to cook for a few minutes until it thickens slightly to the consistency of tomato soup. Remove from heat and set aside. Taste for salt, you may need to add some depending on the saltiness of the vegetable broth you used

Assembling the enchiladas: To fill the enchiladas, you need to make an assembly line. Have your tortillas, casserole dish, bowl with the filling, sauce, and a pie pan or skillet filled with 3/4 cup of the sauce ready to go. Spread a little of the enchilada sauce in your casserole dish. Drop a tortilla into your pie plate or skillet and let it get covered in sauce, flip so each side gets coated (this allows the tortilla to soften so you can roll it up into enchiladas). If your tortillas are still not softening enough even after they’ve been soaked in sauce, you can also gently heat them for about 30 seconds before soaking in sauce. Now, place the tortilla either in the casserole dish (the easiest way) or on an additional plate. Scoop a few spoonfuls of filling onto the left side of the tortilla and roll it up. Continue with the rest of the tortillas, packing them tightly next to each other in the casserole dish. Pour about a cup of sauce over the top of the enchiladas, save the rest of the sauce for serving later. Bake in oven uncovered for about 20-30 minutes, until the tortilla edges become crisp. Allow enchiladas to cool slightly before serving. Serve with the remaining sauce, warmed slightly. Sprinkle with vegan cheese, nutritional yeast and fresh cilantro, if using. Enjoy!

Cilantro Brown Rice as side: https://www.theyummylife.com/recipes/187

Vegan Taco Salad


  • 1 cup cilantro lime rice
  • 1 can of black beans, drained & rinsed
  • Shredded romaine lettuce
  • 2 avocados
  • 1 lime
  • 3-4 tomatoes, chopped
  • 1/4 onion, chopped
  • bunch of cilantro
  • clove of garlic, minced
  • I jalapeno, diced (optional)
  • salt to taste
  • Rice/bean chips, optional

Re-heat 1 cup cilantro lime rice and add 1 can of black beans and mix well. Prepare the pico de gallo and guacamole. Mix the chopped tomatoes, onions, cilantro, garlic, jalapeno, and salt for the pico. For guacamole, mash the avocados, toss in some cilantro and lime juice from a wedge. Add garlic salt to taste. Layer lettuce and bean/rice mixture. Then add the pico de gallo and guacamole. May snack on remaining guacamole/pico with rice or bean chips.

Cauliflower Alfredo with Kale & Sundried Tomatoes

(makes 3 1/2 cups of sauce)

  • 1/2 head cauliflower, about 2 cups worth
  • 1 cup white beans (drained and rinsed if using canned)
  • 1 – 1 1/4 cup almond milk
  • 3 Tbsp EVOO, divided
  • 1 large shallot
  • salt & pepper to taste
  • 1 cup kale
  • 1/8 cup sundried tomatoes, packed in oil
  • dash nutmeg
  • Cooked brown rice pasta

Cut the cauliflower into large florets and add them to a pot of boiling water. Cook until soft, about 15-20 minutes, then drain. While the cauliflower is cooking, heat 1 tablespoon of olive oil in a pan and saute the shallots until softened and lightly browned.

Place the cooked cauliflower in a blender along with the white beans, almond milk, sauteed shallots, the remaining 2 tablespoons of oil and a dash of nutmeg. Blend until silky smooth.

Season to taste with sea salt & pepper. Pour enough needed to coat the cooked pasta and mix. Fold in the sundried tomatoes and kale and heat through.

Place any remaining sauce in a sealed container in the fridge and use within a few days.


Mini Eggplant Pizzas

Serves 3-4

  • 1 eggplant (8 oz, 9-10” long)
  • 1 T salt
  • 2 T olive oil
  • 2 t dried Italian seasoning
  • 10 large basil leaves, cut in strips (optional)
  • 1/3 cup DF Parmesan (optional)
  • 1/3 cup DF mozzarella, shredded
  • Crushed red pepper flakes (optional)
  • 1 jar Spaghetti Sauce (Muir Glen Italian Herb)

Cut off both ends of the eggplant; then cut it into 3/4 inch thick slices (trying to make them the same thickness!) Put the eggplant pieces on a double layer of paper towels and sprinkle both sides generously with salt. Let the eggplant sit with the salt on it for about 30 minutes to draw out the liquid. (After the eggplant sits for 15 minutes, turn on the oven to 375F/190C.)

After 30 minutes, wipe the eggplant dry with paper towels (this also removes most of the salt.) Spray a roasting sheet with olive oil or non-stick spray, lay eggplant slices on, brush the tops of the eggplant with olive oil, and sprinkle with dried Italian seasoning. Roast the eggplant about 25 minutes but “not so long that the slices become mushy and lose their shape”. While the eggplant roasts, thinly slice the fresh basil leaves (if using) and combined freshly grated Parmesan and low-fat mozzarella blend.

After 25 minutes or when eggplant pieces are done, remove eggplant from the oven and turn oven setting to broil. Spread a few tablespoons of sauce on the top of each eggplant slice, sprinkle with thin basil slices (if using) and top with a generous amount of cheese. Put pizzas under the broiler until the cheese is melted and slightly browned. (This took 6-7 minutes for me, but I was using a toaster oven and in a more powerful broiler it would probably only take a few minutes.)

Serve hot, with red pepper flakes to sprinkle on pizza if desired.

Recipe Source

Quinoa Burgers and Sweet Potato Fries

Serves 8

  • 2 1/4 cup cooked quinoa
  • 1/2 cup of kidney or black beans
  • 3/4 cup shredded DF cheese of choice (Daiya)
  • 1 tablespoon DF cream cheese (Daiya)
  • 2 ‘flax eggs’
  • 2 green onions
  • 2 tablespoons white onion, chopped
  • 1/2 cup carrot, shredded
  • 2 cloves garlic
  • 1 teaspoon chili paste or hot sauce
  • 2 tablespoons GF flour (almond meal works great)
  • 1 tablespoon flax seed
  • 1 tablespoon coconut sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon curry powder
  • 1/8 teaspoon black pepper
  • GF Hamburger buns or lettuce leaves (optional)

Make flax eggs. Cook quinoa according to box instructions. Let rest for 5 minutes, then remove lid and cool. Next grate your cheese, chop your onions, mince your garlic, grate your carrot, and slice your green onions. Set aside. Using your beans of choice (I chose dark red kidney) and a fork, mash into a chunky paste. This really helps glue your burgers together.

In a large bowl add chopped vegetables, beans, flax eggs, cream cheese, shredded cheese, flour, sugar, flax seed, hot sauce, and all spices. Stir to combine. Next add your cooled quinoa. Must be cooled or the cheese will melt now, instead of in the pan. Stir mixture until completely uniform. In a large pan, heat 2 tablespoons of olive oil. Using hand, form 1/2 cup portions of quinoa mixture into patties and place into hot pan. Cook for 3-4 minutes on each side, or until golden brown.

Sweet Potato Fries

Serves 3-5

  • Olive Oil, for tossing
  • 5 sweet potatoes, peeled and sliced into 1/4-inch long slices, then 1/4-wide inch strips
  • 2 tsp salt
  • ½ tsp pepper
  • ½ tsp garlic powder
  • 1/2 tsp paprika

Preheat oven to 450 degrees F. Line a sheet tray with parchment. In a large bowl toss sweet potatoes with just enough oil to coat. Sprinkle with House Seasoning and paprika. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes. Let cool 5 to 10 minutes before serving.

Pasta Alla Checca

  • 3 large zucchini
  • 4-5 tomatoes, seeded and diced
  • 1 clove garlic, minced
  • 1/2 cup raw olives, coarsely chopped
  • 1/2 cup olive oil
  • Himalayan salt and pepper to taste
  • 20 fresh basil leaves

Peel zucchini or leave skin on. Spiralize zucchini into noodles or peel into fettuccini-like strips. Mix with a pinch of salt and let sit for 15-30 minutes. Combine tomatoes, garlic, olives, capers, olive oil, salt and pepper, reserving the basil. Let mixture rest at room temperature for 30 minutes to meld seasonings. Using a paper or kitchen towel, gently squeeze pasta to extract all the liquid. Place in large mixing bowl. Put half the checca into the bowl along with 3/4 of the basil and gently toss. – I just threw it all in a bowl in what I’m calling a rustic Italian fashion… but Mimi suggests the following: ‘Use individual molds to stack the pasta high on the plates (I use an empty can with born sides removed) or divide into bowls. Top with the balance of checca mixture and top with chopped tomatoes.

Recipe Source


Bruschetta Burgers

Yields: 4

  • 1-1.5 lb lean ground beef shaped into 4 patties
  • clean hamburger seasoning, to taste (no MSG, sugar, etc)
  • 1 cup cherry tomatoes, sliced in half
  • 2 Tbsp basil, shredded
  • 1 Tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tsp minced garlic
  • 1/2 cup shredded mozzarella cheese (diary free)
  • 4 hamburger buns (gluten free or skip)
  • butter spread (dairy free)
  • garlic salt, to taste

Preheat grill. In a small bowl, combine the tomatoes, oil, garlic, salt and pepper, stir in the basil; set aside. Season hamburgers with choice of hamburger seasoning. Grill until cooked through, flipping only once. After flipping burgers, top each with about one tablespoon of the mozzarella cheese and one tablespoon of the tomato mixture. Continue to grill until the cheese is melted. In the meantime, butter the buns and sprinkle with garlic salt. Toast on the grill for a few minutes.


Roasted Veggie Quinoa Salad

This is protein-packed but feel free to add chicken for all you meat-lovin’ carnivores!

Yields: 4-6


  • 1 cup quinoa
  • 2 cup chicken stock
  • 1 tsp extra virgin olive oil
  • 4 cloves garlic, chopped
  • 1/2 tsp sea salt

Roasted Vegetables

  • 2 bell peppers, cubed
  • 1 zucchini, cubed
  • 1 squash, cubed
  • 1 red onion, cubed
  • 1 fennel bulb, cubed
  • 4 garlic cloves, whole
  • 1 Tbsp Herbs de Provence
  • 2 Tbsp extra virgin olive oil
  • 1/2 tsp smoked salt


  • 1/2 lemon, juiced and zested
  • 2 Tbsp extra virgin olive oil
  • fresh herbs

Preheat the oven to 450 degrees, or fire up the grill. In a bowl, combine all the cubed veggies and toss with the Herbs de Provence, oil and salt. Place in a single layer on a lined baking sheet and bake for 30 minutes, flipping half way through. (or grill the veggies to your liking) In a small saucepan, heat the oil over low heat and add the garlic, saute for 1 minute, then add the rinsed quinoa and chicken stock. Bring to a boil, cover and reduce heat to a simmer. Cook for about 20 minutes. Turn off heat, let sit for 5 minutes and fluff with a fork.

In a serving bowl, combine cooked quinoa with roasted veggies. Add dressing, toss and enjoy hot, room temperature or cold!

Easy Tomato Sauce w/ Brown Rice Pasta and Roasted Brussel Sprouts

  • 1 Tbsp Olive Oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 2 (28-ounce) cans whole tomatoes, drained, tomatoes chopped
  • 3 tablespoons tomato paste
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • Salt and pepper, to taste

Serve over cooked brown rice pasta.

Directions: In a large pot, heat the oil over medium heat. Add the onion and cook, stirring occasionally, until soft, about 5 minutes. Add the garlic and cook for 2 minutes longer. Add the remaining ingredients and cook, uncovered, stirring occasionally, until thickened, about 30 minutes. Season with salt and pepper.

Roasted Brussel Sprouts

  • 1 1/2 pounds Brussels sprouts (or any amount you want!)
  • Olive oil
  • Kosher salt
  • Freshly ground black pepper
  • Garlic Powder

Directions: Preheat oven to 400 degrees F. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, garlic powder, salt and pepper. Pour them on a sheet pan lined with parchment paper and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly.

Serve immediately.

Veggie Fried Rice

Serves 4

  • 2 cups cooked brown rice
  • 2 TBS coconut oil
  • 2 TBS coconut aminos
  • 1-2 cups baby spinach, tightly-packed
  • ½ cup onions, diced
  • ½ broccoli, diced
  • ½ cup carrots, diced
  • Sesame seeds, optional
  • Salt/pepper/garlic powder to taste
  • Toss in cashews or chickpeas for added protein, optional

Heat skillet to medium heat and add 2 TBS coconut oil. Saute onions, broccoli & carrots and any other desired veggies under tender. Add spinach for final few minutes. Add cooked brown rice. Add coconut aminos (resembles soy sauce) and sesame seeds (optional). If mixture is getting dry, add a splash of veggie broth.

Rustic Zucchini Tian

Serves 4

  • 2 large onions, sliced
  • 2 T olive oil
  • 10 garlic cloves, roughly chopped
  • 4 large tomatoes, diced
  • 1 small Lemon – zest and 1 T juice
  • 2 tsp cumin seeds (whole)
  • 1 tsp ground coriander
  • 1/2 tsp kosher salt, plus more for sprinkling
  • Cracked pepper
  • 2 lbs zucchini or summer squash- sliced into 1/4 inch disks
  • 1/4 C chopped Italian parsley

In a large heavy bottomed, oven proof skillet (cast iron works great), heat olive oil until hot on medium heat. Add onions and saute for 20 minutes, stirring occasionally until golden brown. Add garlic, stirring more frequently, until garlic is lightly browned. Turn heat to med- low and add diced tomatoes, lemon zest and lemon juice, salt, pepper and spices. Simmer on low until tomatoes cook down a little, about 5 minutes. This will seem like a fairly “dry” tomato sauce, but remember, zucchini will release their liquids in while baking.

Remove all but 1/3 of the rustic tomato sauce, placing 2/3 in a separate bowl. Spread the remaining tomato sauce (about 1/2 C) evenly on the bottom of the pan. Place one single layer of zucchini in slighty overlapping concentric circles. Sprinkle with a pinch of kosher salt and pepper. Spread another third of the rustic tomato sauce over the zucchini, as evenly as possible. It won’t seem like a lot, but don’t worry. Add the second final layer of slightly overlapping zucchini. Sprinkle with salt, pepper and the rest of the tomato sauce. Cover with foil. Place in 350 F oven for 45 minutes.

Uncover and give a good shake, and bake uncovered for additional 20 minutes. Let stand 15 minutes before serving. Sprinkle with parsley and a give a drizzle of olive oil.

Quinoa Stuffed Bell Peppers

Serves 8

  • 1 medium onion, chopped
  • 1 Tbsp olive oil
  • 2 ribs celery, chopped
  • 1 Tbsp ground cumin
  • 2 cloves garlic, minced
  • 1 jalapeno, seeded and chopped
  • 1 can diced tomatoes, drained, liquid reserved
  • 1 can black beans, rinsed, drained
  • 3/4 cup quinoa
  • 1 1/2 cups water
  • 1 cup Daiya Pepper Jack ‘cheese’ (optional)
  • 4 large red bell peppers, halved lengthwise, ribs removed
  • Salt/pepper

Heat oil in saucepan over medium heat. Sauté onion, celery and jalapeno for about 5 minutes, until soft, then add cumin and garlic and cook for an additional minute. Stir in drained tomatoes (reserving liquid) and cook for 5 minutes until most of the liquid has evaporated. Stir in black beans, quinoa and 1 1/2 cups water. Cover and bring to a boil. Reduce heat to medium-low and simmer for about 20 minutes, or until quinoa is tender. Stir in 1 cup of cheese and season with salt and pepper, if desired. Preheat oven to 350 degrees F and pour reserved liquid from tomatoes in the bottom of your baking dish. Fill each halved bell pepper with 3/4 cup quinoa mixture and place in baking dish. Cover with foil and bake 40 minutes. Transfer stuffed bell peppers onto serving dish and drizzle pan juices over top. Enjoy!

Recipe Source

Black Bean Quinoa Burgers with Carrot Fries

  • 1 can black beans
  • 1 cup quinoa cooked
  • 1 teaspoon cumin
  • lime juice from 1/3 lime
  • salt and pepper to taste
  • cayenne pepper to taste
  • 2 garlic cloves, minced
  • 1/3 yellow onion, finely diced
  • 2 tablespoons fresh cilantro, diced
  • 1 tablespoon coconut oil

Directions: In a medium mixing bowl, mash the black beans with a fork. Mix with the quinoa and then add the other ingredients. This will make 2-4 patties depending on how big you like them.

Heat the oil in a skillet over medium-high heat. When the oil is hot, fry the patties until they are nicely browned, about 5 minutes. Turn and fry the other side.

Baked Carrot Oven French Fries

  • 6 large carrots
  • 2 tablespoons olive oil
  • ½ teaspoon celtic sea salt

Cut each carrot into 2-inch long sections. Cut each section into thin sticks. In a large bowl toss carrot sticks with olive oil and salt. Spread out carrot sticks on a parchment paper baking sheet.

Bake at 425° for 18-22 minutes until carrots are browned


Mexican Style Sweet Potatoes


  • 2 sweet potatoes
  • 1 tablespoon extra-virgin olive oil
  • 1/2 white onion, diced
  • 1/2 red pepper, diced
  • 1 clove garlic, minced
  • 1/2 teaspoon sea salt
  • 1 can (13 ounces) black beans, rinsed and drained
  • 1 lime, juiced
  • Parsley, chopped

Preheat oven to 400 degrees. Bake sweet potatoes for one hour.
Remove from the oven and slice lengthwise. Scoop out flesh so there is only a thin layer remaining lining the edges. Set aside.
Heat olive oil in a frying pan over medium heat. Add all vegetables and garlic, and cook until tender, about 7 minutes. Season with salt to taste.
Add black beans and lime juice. Mash mixture with the edge of a fork to break up beans.
Add sweet potato flesh and mix until thoroughly combined.
Stuff each potato skin with bean mixture and serve with a drizzle of extra-virgin olive oil and chopped parsley.

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