Chickpea Masala

Vegan . Serves 4-6

If you’re looking for a tasty, hardy dish that’s loaded withall the good feels of comfort food without the unwanted calories, then look nofurther than this Indian style Chickpea Masala! This is a super quick and easyrecipe that you can use as a meal prep option or a quick and luxurious dinnerfor the family. Chickpeas are loaded with protein and minerals and I just loveincorporating them into my dishes. The stars of this recipe have to be thespices! They bring out the fire roasted tomatoes beautifully enveloped withrich coconut cream. You can pick up a ready-made Garam Masala seasoning jarfrom Clark’s that gets all your masala spices into one jar. These include thecinnamon, cloves, cumin, black pepper, and my two favorites, cardamom andcoriander. These two spices have similar benefits, they can both be used tonaturally treat high blood pressure, high blood sugar, and digestive issues.The best part is that they both have a subtle floral flavor that gives such agreat touch to this onion and garlic infused dish. I hope you love it as muchas I do! 


1.    Place oil in a medium sized pot on high heat.Once hot add the chopped onion and sauté. Once softened and golden (about 5-7minutes) add garlic and ginger and mix for 1-2 minutes.

2.    Add the fire roasted tomatoes.

3.    Add the coconut cream.

4.    Strain the garbanzo beans, rinse under water,and add to the pot.

5.    After mixing thoroughly, set to medium heat forabout 5-7 minutes.

6.    Add the garam masala, salt, lime juice, andcayenne pepper, mix well, and set to simmer for 10-15 minutes until flavorshave well dispersed throughout the pot.

7.    In the meantime, prepare your rice, follow theinstructions on your pack.

8.    Once ready, turn off heat for both the rice andmasala, place rice in a bowl and top with a generous portion of the ChickpeaMasala with a garnish of fresh cilantro. Enjoy! 


2 cans garbanzo beans

1 Can coconut cream

1 Can fire roasted tomatoes

1 large white onion, chopped

2 Tbsp vegetable or canola oil

1 Tbsp ginger, minced

3 cloves of garlic, minced

2 ½ tsp garam masala by Frontier Co-op

1 tsp salt

Juice of half a lime

A few dashes of cayenne pepper

Basmati rice

1 ½ C rice (follow instructions)

2 C water

¼ tsp salt


Fresh cilantro, chopped

Vegan Mozzarella & Artichoke Panini 

with Basil and Sun-dried tomatoes

Serves 4

“Mozzarella”Artichoke Paninis

Serves 4



½ C raw cashew, soaked 2 hours

2 C water

3 ½ Tbsp tapioca

2 Tbsp nutritional yeast

1 tsp onion powder

1 tsp garlic powder

½ tsp salt

a few dashes of black pepper


Marinated artichoke hearts 

Sundried tomatoes, sliced

Fresh basil, sliced

Alfalfa sprouts


Whole Wheat loaf, you can also use ciabatta bread


1.     Throw all ingredients for “Mozzarella” into a vitamix or high-speed blender. Blend until smooth and incorporated. Place in a small pot and continuously stir using a spatula on medium-high heat until boiling. You will notice it will become thick and sticky, like melted mozzarella. At this point, remove from heat and set aside. 

2.     Place a generous portion of the “mozzarella” on to the bread and top with artichoke, sundried tomatoes, fresh basil strips and sprouts. Top another portion of “mozzarella”. 

3.     Place sandwich on grill skillet, or a panini press, and grill each side for about 2 minutes.

4.     Remove from heat and slice in the middle, enjoy! 

Earthy Lentil Soup


Serves 6-8

The weather is cooling down here in So-Cal and I just enjoyed a delicious bowl of this amazingly tasty, savory lentil soup. Packed full of protein, iron, vitamins and essential minerals, this dish is as good for your body as it is for your soul. Made this with love and hope you enjoy it as much as I did!

Directions: sauté onions for a few minutes with thevegetable oil, then add ginger and garlic, stir for a minute or two, then addthe carrots, and stir. Shortly after adding the celery. Once well incorporatedand cooked down a bit, add the lentils, stir again for a few minutes. Then addcarton of vegetable stock, and leave to boil. Once boiling, add 4-5 C of water,add the yams (or regular potato) and fire roasted tomato chunks, and let simmerfor 20-25 minutes. Add the spices, and let simmer again for 10-15 minutes.Check lentils, if soft, turn off heat, if a little hard, continue to simmer foranother 10 minutes. Overall cooking time should be between 30-40 minutes.Garnish with chopped fresh parsley, enjoy! 


-       16 oz. bag lentils

-       2 C of chopped celery 

-       1 ½ C chopped carrots 

-       1 ½ C yams or regular potato

-       2 small purple onions, chopped

-       1 carton vegetable stock 

-       1 C fire roasted tomato chunks

-       Juice of half a lemon  

-       2 tsp. diced ginger

-       2-3 cloves of garlic, diced 

-       2-3 tsp of salt

-       1 Tbsp. vegetable oil

-       1 tsp cumin

-       ½ tsp of black pepper

-       ¼th tsp celery spice 

-       ¼th tsp rosemary 

-       a few dashes of cayenne pepper

Creamy Vegan Macaroni Cheese


Serves 8 

(if you'd like a smaller recipe, just decrease this one by 1/2)

So I'll admit it, I love anything with a cheesy consistency, so when I can have something this rich, creamy and satisfying, knowing it's basically potatoes, carrots and cashews, I get extremely excited! This dish is the ultimate of vegan/plant based comfort foods that I've made! I was not expecting it to turn out this tasty, but here's to experimentation and the powers of a Vitamix! Try it and let me know what you think! Happy Weekend!

Directions: Place macaroni in boiling water for 7-10 minutes until cooked, with a pinch of salt and tsp of oil. Strain with cold water once cooked, add a little oil and mix to prevent sticking, set aside. Throw chunks of potato, carrots, and onion in boiling water for 10-15 minutes until cooked through. Strain veggies (keep water it was boiled in) place in vitamix with raw cashew (soaked for 1 hour), vegetable stock, lemon, oil, nutritional yeast, garlic, ginger, salt and cayenne. Add 1 C of the water you cooked the veggies with, if too thick, add a bit more, blend thoroughly until creamy consistency is created (will resemble the movement of melted chocolate). Pour over pasta, mix, serve with a dash of cayenne and some chopped fresh parsley, enjoy! 


-      16 oz. dried elbow macaroni

-      2 medium golden potatoes, peeled, cut intochunks

-      2 medium carrots, cut into chunks

-      1 white onion, cut into chunks

-      1 C raw cashew, soaked

-      Juice of half a lemon

-      2 Tbsp. nutritional yeast

-      ½ C vegetable stock

-      1 C water (used to cook carrots, onion & potato) 

-      1 Tbsp. vegetable oil

-      1 medium garlic clove

-      1 ½ tsp salt

-      1/4 tsp chopped fresh ginger

-       a few dashes of cayenne pepper

Radicchio Kale Boats & Avocado Dressing 

Vegan . GF 

Serves 5-6

Let's face it, it’s hard toget off the Thanks Giving table without feeling a little guilty with how muchcalories you inhaled before even getting to dessert! Which is why theseRadicchio Salad Boats with Avocado Dressing are such a delightful calorie saverfor you to still have place for that one slice of pumpkin pie! These colorfuland tasty boats will look fabulous on your dinner table. Radicchio is thehighlight of this dish, it is such a beautiful and sophisticated vegetable. Itis sometimes mistaken as purple cabbage, but it is a different vegetable alltogether. The health benefits of radicchio are endless! It is loaded withvitamins such as B-vitamins (which help to metabolize your macronutrients),Vitamin-C (immunity booster), and Vitamin K (improves bone health and limitsneuronal damage to the brain). It also contains a good amount of minerals likecopper, iron and zinc. It’s high fiber content also helps to cleanse the colon,induce satiety, and improve metabolism. Not to mention, it’s loaded withantioxidants that can protect the body from age related degeneration. But Ithink one of my favorite things about Radicchio is its ability to cup just theperfect serving of fresh kale salad with bits of sweet grilled yams, crunchypecans, and a drizzle of zesty avocado dressing, yum, yum!


Salad: massage kale, remove stem, chop loosely. Rinse offradicchio, peel off layers to make boats. Mix in other ingredients. Yams: peelyams, chop into cubes, add oil and seasonings, bake in the oven for about 35minutes at 350 degrees. Set aside to cool. Avocado Dressing: place allingredients in a food processor until smooth. Toss yams with salad, scoop intoradicchio boats, drizzle with avocado dressing, serve and enjoy! 



-      1 bunch Lacinato Kale (black kale) 

-      1 radicchio  

-      Juice of 1 small lemon

-      ¼ cup crushed pecans

-      2 Tbsp. of Hemp Seed

-      2 tsp of olive oil


-      3 medium yams, cubed

-      1 Tbsp. vegetable oil

-      ½ tsp of sea salt

-      ½ tsp dried rosemary

-      ½ tsp black pepper

-      a few dashes of black pepper

Avocado Dressing

-      2 medium sized avocados

-      ¼ C of water

-      Juice of 1 lemon

-      2 Tbsp. olive oil

-      2 cloves of garlic

-      ½ tsp of sea salt

-      ½ tsp of black pepper + a few dashes of cayenne pepper

Gratefully-Vegan Turkey Balls


Makes around 25 balls (golf ball sized)

I’m so grateful for these“Gratefully-Vegan Meat Balls”, and I’m sure a Turkey somewhere is too! Thisdish is a delicious addition to your Thanks Giving spread that’s low incalories, packed with mouthwatering flavors, all while maintaining its nutrientdense status. These are basically made out of nearly equal parts of brown rice,mushrooms, walnuts, onions and crushed pretzels. The highlight of this dish (asidefrom the veggies) is definitely the brown rice, which gave it the textures andholding capacity. Usually you would need to add eggs for this kind ofconsistency. Brown rice is an amazing grain that’s loaded with fiber and hasbeen found to be a good source of minerals, such as magnesium, phosphorous,thiamin, niacin and B-vitamins like B6. It’s particularly high in manganese, infact, you could get 88 percent of your daily manganese from just one cup ofcooked rice! Recent studies have also reported on brown rice’s ability todecrease diabetes. This is impressive given white rice actually increases therisk of diabetes. This is partly due to brown rice’s high fiber content. Thisdish is a wonderful and easy way for you to transform your brown rice intosomething unique. Lay them on a bed of your favorite fall vegetables and yourset to be thankful for the rest of the evening! Enjoy!


Meat balls: after finely dicing fresh mushroom, set aside.Follow instructions on your rice packet and once cooked set aside to cool. Diceup red onion finely, set aside. Pulse your pretzels in a food processor untilgrainy and powdered. Finally, once your rice is cooled work through the foodprocessor until starchy consistency develops. Begin to incorporate theseingredients together, adding oil and spices as you go along. Recommend usingyour hands or a potato masher to fully incorporate mixture. Once completed geta cooking tray, place a baking sheet, and form gulf-ball sized servings usingyour hands to round and compress. Place on sheet and bake for 35-40 minutes at350 degrees. Set aside to cool. Vegetables: cut up vegetables as you desire,throw in spices and seasoning, toss, then place on a tray with a baking sheet.Bake at 350 degrees for 30 minutes, then broil for about 10 minutes. Once bakedthrough, style as desired, recommend as pictured. Enjoy! 


Meat Balls:

-      1 pack of baby portabella mushroom, diced finely

-      2 C brown rice (measured before cooking)

-      1 large purple onion, diced finely  

-      ½ of an 8-oz. bag of Newman’s Own Pretzels

-      ¼ C soy sauce

-      3 Tbsp. vegetable oil

-      2 Tbsp. nutritional yeast

-      2 Tbsp. brown sugar

-      1 tsp. black pepper

-      1 tsp of garlic salt

-      ½ tsp cayenne pepper

Grilled vegetables

-      1 pack of colored carrots

-      1 bunch of asparagus

-      1 large purple onion

-      1 acorn squash, sliced into rings

-      1 Tbsp. vegetable oil

-      1 Tbsp. of nutritional yeast

-      1 stalk of fresh rosemary, finely chopped

-      2 tsp of sea salt

-      ½ tsp of black pepper & a dash of cayenne pepper 

Fattoush Salad

Vegan . Serves 4 

Growing up in Lebanon I had theopportunity to explore a wide variety of culinary masterpieces that are typicaleveryday foods for most Lebanese. It was never a surprise to find a beautifuldish of Fattoush right next to the Tabule on a lavish table full of traditionaldishes. I’d describe it as a zesty, earthy combination of vegetables toppedwith crispy pita chips and a mouthwatering, perfectly tart dressing. So, what’sso great about Fattoush? Aside from its obvious fresh array of vitamin packedproduce including radishes, tomato, purple onion, cucumber, lettuce, andparsley, one of the most unique things about Fattoush is the spice we put inthe dressing that gives it the delicious tangy, lemony flavor. This spice issumac. Sumac is a widely used and native spice in Middle East. It comes in theform of berries that grow on a sumac bush, these berries are dried and groundinto powder and used to flavor popular Lebanese dishes. A recent study was doneto determine the effect of antioxidants found in sumac extracts. The studyshowed that these extracts in sumac, specifically rhus coriaria, could beeffective in decreasing diabetic complications and controlling free radicals. Sumacis also known to act as an anti-inflammatory and has cancer fightingproperties. Whether you’re having sumac for its health benefits or for itstangy flavors, it’s a spice you want to take advantage of, and Fattoush is oneof the best avenues for its use that I’ve come across! 

Directions: After chopping veggies, toss in a large bowl andset aside. Mix all ingredients for the dressing and set aside as well. Take thepita bread, cut into ½ inch squares and separate the parts. Place in the ovenfor 5-7 minutes until bread is hardened. Place salad in bowl, drizzle dressingand toss lightly, top with crispy bread chips. Enjoy! 


-      2 heads of romaine lettuce, loosely chopped

-      3 small cucumbers, sliced

-      1 bunch of cherry tomatoes (about 10),halved 

-      1 medium size purple onion, sliced into thinmoons

-      1 can of garbanzo beans

-      ½ bunch of fresh parsley, chopped

-      5-6 radishes, sliced as discs


-      Juice of one lemon

-      1 Tbsp. of olive oil

-      2 tsp of white wine vinegar

-      1 clove of garlic, mashed

-      1 tsp of sumac

-      1 tsp of sea salt

-      a few dashes of black pepper

Pita chips

-      2 pitas, cut in squares 



Serves 5-6

Kushari makes me happy...

I’m part Lebanese and part Egyptian, and Kushari happens to be one of my favorite middle eastern comfort foods! Kushari is a popular Egyptian peasant dish that is now celebrated all over the middle east. At the end of the month families would gather leftovers in their pantries and create a combo plate with their dried goods, and voila, Koshari was born! It is high in protein, full of satiety, and packed with flavor. The main part of the dish is lentils, and some of the benefits are the following: super high in soluble fiber, which helps to reduce blood cholesterol, it is great for digestive health, loaded with minerals like iron, can help to stabilize blood sugar, and increases energy! The combination of rice, pasta, and lentils also creates complete proteins, even though they are plant based. The amino acids in the lentils compliment the amino acids in the carbohydrate grains producing complete chains. The amazing thing about this tasty dish is that it happens to be 100% vegan! And yes, you can get macaroni options that do not contain egg, just check the ingredients at your stores. The best part is that you can have Kushari for days! It is a fantastic for meal prepping option and holds well in the fridge; you can separate the layers into different Tupperwares and store in your fridge for up to a week! I hope you enjoy this dish as much as I do! 

Directions: Lentils: finely chop onion and sauté until golden with oil. Add lentils and stir for 2 minutes. Add water (about 8 cups), then heat until boiling. Once brought to a boil, add the rice, stir lightly, add salt, pepper and about another tablespoon of oil, set heat to low, and let it simmer for about 30 minutes. Do not mix when it is partially cooked, you don’t want the release of starch to make it sticky and pasty. After 30 minutes, taste to see if it is ready, if not continue to cook for another 10 minutes, then turn off heat and let it cool with lid on for another 10-15 minutes. Macaroni, follow the instructions on the back of your package, add salt and oil to water. Tomato sauce: finely chop onion, sauté with 1 Tbsp. of oil. When golden brown, add finely minced garlic. Make sure to keep stirring otherwise garlic will burn! Stir for 1 minute. Then add roasted tomato, mix, then add tomato paste, then add about 2-3 cups of water. Before it comes to a boil, remove from pan and place in a food processor, process until no chunks remain. Add back to the pan, once it boils, simmer for about 5-7 minutes. Add salt, pepper and cayenne with another Tbsp. of oil. Let cool. Sundried onion: slice onions finely, one direction, for thin moons, spread on to backing sheet and put out in the sun for 3-4 hours (from noon till about 4 pm), once dehydrated, lightly fry until golden brown, set aside to cool, use as tasty garnish!



-      1 bag (16 oz) of dried brown lentils

-      1 C of white rice

-      1 medium purple onion

-      2 Tbsp. vegetable oil

-      1 tsp of sea salt

-      ½ tsp of black pepper


-      1 bag (16 oz) of elbows macaroni (vegan)

-      1 Tbsp. vegetable oil

-      ½ tsp of salt

Tomato sauce

-      1 Can of fire roasted diced tomato

-      1 small can of tomato paste

-      1 medium onion

-      4-5 cloves of garlic, finely minced

-      1-2 tsp of salt

-      ½ tsp of black pepper

-      few dashes of cayenne pepper

-      1 ½ Tbsp. of vegetable oil

Sundried caramelized onion

-      White onion

-      Sun light J

-      2 Tbsp. vegetable oil

Optional: garbanzo beans and drizzle of white wine vinegar  

Grilled Acorn Squash Salad

With a KILLER balsamic vinaigrette 

Vegetarian . GF

Serves 4

This salad is.... everything

Had so much fun putting this together Icouldn’t wait to share it with everyone I love! There’s so many amazing thingshappening in this dish from the fresh and peppery baby arugula, fun bits ofquinoa, bursts of sweetness from the goji berries, crumbs of tart and saltyfeta goat cheese, the crispy and caramelized edges of the acorn squashenveloping the softly textured meatiness of the centers, topped with toastedpecans and all pulled together with an insatiably savory balsamic vinaigrettereduction. Is your mouth watering? Because mine is! Besides the mind-blowingflavor and presentation of this dish, it contains a dynamo of nutritional benefits,one that I could never fit in a paragraph! For the sake of brevity let’s justhave a look at acorn squash. One of three the most commonly consumed squashes,acorn squash is a good source of dietary fiber, vitamin A, vitamin B6, Folateand magnesium. It is also a fabulous source of vitamin C, thiamin, potassiumand manganese. I especially like manganese! If you didn’t know it helps thebody process fats, carbohydrates and glucose and enhances the absorption ofvitamin B and E. Cannot say enough good about this salad, hope you will enjoyit!

Directions: Grilled acorn Squash: slice acorn squash intoless than half an inch circles, take out seeded center. Mix oil, honey,seasonings, garlic, and starch and pour on a plate. Place rings on place andsmother with seasoning, front and back and insides. Set oven to 350 degrees,place on non-stick pan and bake for 20 minutes, then broil at 400 degrees for10 minutes, until caramelization appears. Quinoa: Cook quinoa in water untilboiling, set to low and cook for 10 minutes until all water is absorbed, setaside to cool. Dress salad with lime and olive oil, then mix with cooledquinoa. Balsamic reduction: put ingredients in a tiny pot and cook tillboiling, then set at low for 3 minutes while mixing, do this twice, then setaside to cool. Once cooled add fresh garlic. Should have a syrupy consistency.Top beautifully grilled acorn squash on salad, and top that with crushedpecans, feta goat cheese, and goji berries, followed by a drizzle of thebalsamic reduction, enjoy!!


Acorn Squash

-      2 medium sized acorn squash

-      2 Tbsp. of vegetable oil

-      1 Tbsp. raw honey

-      1 tsp sea salt + ½ tsp black pepper

-      1 medium sized garlic clove, crushed

-      1 tsp of starch (to enhance crisp)


-      ½ C of Quinoa

-      1 C of water


Balsamic reduction

-      1/4th C balsamic vinegar

-      2 tsp of raw honey

-      ½ a tsp of sea salt + a few dashes of blackpepper

-      1 clove of garlic, mashed (added once cooled)


-      Baby arugula

-      Juice of 1 lime

-      2 tsp of olive oil


-      crushed pecans

-      feta goat cheese

-      goji berries 

Fusion Lettuce Wraps

Vegan . GF 

Serves 4

Let's get spicy...

When I presented my first attempt at these lettuce wraps to my fiancé, inspired by a fusion of Asian flavors, I was pleasantly surprised when he mumbled with a half full mouth and side smile: “This is my favorite dish you’ve ever made”. And, well, what’s not to love?! The punch of ginger, some heat from cayenne, saltiness of the soy sauce, nuttiness of peanut butter, and sweetness of raw honey coming together beautifully with a crunch of roasted crushed almonds and textured tofu enveloped in a crisp cool bite of the butter lettuce, need I say more? I’ve spoken a lot about tofu and almonds in previous posts, so the star of this show is the beautiful butter lettuce. By the way, when you get it from Clarks you can find it encased with an adorable bulb of root and soil still attached for maximum freshness! One cup serving of butter lettuce can contain up to 91 micrograms of vitamin A, which is pretty high for a lettuce! Vitamin A is a fabulous antioxidant that helps your body protect against free radicals. It’s also important for healthy skin, soft tissues, and for your teeth and bones. Butter lettuce also contains high amounts of vitamin K and phosphorous. 


Stuffing: chop tofu into small cubes, toss on to heated pan with vegetable oil and soy sauce. Add chopped carrots and onion after 5 minutes. Cook mix for 10-15 min on medium heat, turning frequently, wait till onion is partly golden, add pepper, cayenne and salt as desired. Set aside and add crushed almonds and sesame seeds. Peanut sauce: mix contents thoroughly. Spoon stuffing mix on to butter lettuce leaves, drizzle peanut sauce, enjoy! 


Vegan . GF

Serves 4


-      1 block of Extra Firm Tofu

-      3-4 medium size carrots

-      1 medium onion

-      ½ C crushed roasted almonds

-      2 tsp sesame seeds

-      2 Tbsp soy sauce

-      1 Tbsp vegetable oil

-      1/2 tsp fresh ginger, minced

-      ½ tsp salt + a few dashes of black pepper &cayenne

Peanut sauce

-      5 Tbsp water

-      3 Tbsp soy sauce

-      2 1/2 Tbsp smooth peanut butter

-      1 Tbsp of raw honey

-      1 Tbsp of vegetable oil

-      Juice of half a lemon

-      1/2 tsp sriracha 

-      1 garlic clove, minced

-      1/2 tsp fresh ginger, minced

-      Dash of cayenne pepper


-      Fresh butter lettuce leaves 

Baked Spinach Omelet Cups + Mushroom Side


Serves 4-6

Where do I begin on how amazingly satisfying this dish is?Baked to perfection, who would have thought eggs could look and taste thisgood! I love working with eggs since they are a great source of high qualityprotein. It’s also high in vitamins B12, D, B6, and minerals like iron andcopper. I love spinach because it’s subtle to the taste, but combined with theright ingredients produces an earthy flavor and texture. Spinach is low in fatand high in niacin, zinc, protein, fiber, vitamins A, C, E, and K, thiamin,vitamin B6, folate, calcium iron, magnesium, phosphorus and more! There’s nowonder Popeye the Sailor Man had the strength of an army! Dark green leafyveggies are a great component to add to your breakfast and hiding them in eggs(and smoothies) is one of the best ways I like to use it! Pairing this dishwith grilled mushrooms and tomatoes along with fresh avocado is the perfect wayto start your day! I love food that’s high in vitamins and nutrients, low incalories, and tastes amazing! 


Omelet Cups

-      10 organic eggs

-      2 C of fresh spinach, finely chopped

-      1-2 green onions, finely diced

-      2 Tbsp of all-purpose flour

-      ½ tsp of salt

-      ¼ tsp black pepper

Mushroom-Tomato Side

-      1 pack of baby portabella mushrooms

-      1 lb of cherry tomatoes

-      1 green onion

-      1 tsp of vegetable oil

-      salt and pepper to taste


-      Fresh avocado

-      Sun-dried & caramelized onion

Directions: Omelet Cups: beat eggs, add flour, mix well. Add in spinach, green onion along with salt and pepper. Mix well. Spray oil on nonstick cupcake pan or use paper cups (12 cups). Set oven to 300 degrees, bake for 20-25 min. Remove from oven and allow to cool before removing from mold. Tomato-Mushroom side: sauté green onion first, then add mushrooms, cook for a few minutes, then add cherry tomatoes. Cook for 5 minutes on medium heat, add salt and pepper. Set aside. Trimmings: Slice or dice fresh avocado, top on to omelet cups and optional with caramelized onion. Style with your side dish and enjoy! 

Nutty-Berry Pie


Serves 8-10

Nutrition Bits ~

This pie is loaded with nutrient dense and rich ingredients.Pecans, cashews, peanuts, dates, and coconut milk are full of vitamins andminerals as well as just happen to taste amazing together. In past recipes, I’vespoken about the health benefits of these nuts as well as dates, but we haven’tyet talked about raspberries and blackberries! Research is coming up with somefascinating studies to support the associated benefits of regularly consumingraspberries and raspberry supplements. To date berries have been classified asthe best fruits for cancer prevention. They’re not only loaded withantioxidants that can help prevent cell damage (which comes right before cancerdevelopment), but it appears they can also affect genes that are associatedwith inflammation and growth of cancer. Whether frozen or fresh, or even insupplement form, berries not only taste good, they can heal your body and justhappen to look amazing on a pie. So, what’s not to love? Enjoy!

Directions: Crust: place crust contents into food processorand process until crumbly and well incorporated. Press into 8-inch pie mold ona tray with parchment paper. Chill in freezer for 10 min. Pie filling: strainmedjool dates, add to cream of coconut milk, place in food processor until wellincorporated. Add raw cashew, then peanut butter. Use milk to loosen mix. Addclear jell and incorporate well. Finish with sea salt. Pour on to pie crust,then chill again in freezer for 10-15 min. Raspberry top: Throw raspberries and1 C of pie filling into food processor, process well. Pour on to pie and chillin freezer for 3-4 hours. Add pie décor. 



-      1 ½ Pack of Cadia Graham Crackers

-      1 C crushed pecans

-      2 Tbsp coconut oil

-      1 Tbsp soy milk

-      ¼ tsp Himalayan sea salt

Pie filling:

-      2 Cans coconut milk (cream part only)

-      1 ½ C medjool dates (soaked in hot water for 5min)

-      1 C soaked (1 hr) raw cashew

-      1 C non-salted peanut butter

-      ¼ C soy milk or almond milk

-      ¼ pack Clear Jell dessert with ¼ waterrequired 

-      Juice of half a lemon

-      ¼ tsp Himalayan sea salt

Raspberry top:

-      1 ½ C frozen raspberries

-      1 C from pie filling

-      1 Tbsp coconut oil


Fresh Blackberry, coconut shreds, and dried hibiscus flowers 

Zucchini Avocado Noodles 

GF . Vegan 

Serves 4

Are you gluten sensitive or just trying to watch your carbsbut still craving some sort of spaghetti/noodle dish? This Zucchini AvocadoNoodle dish can give you the illusion that you’re eating a serious bowl ofcarbs, but with the calorie kindness of a light salad! I absolutely love using myspiralizer to turn boring veggies into fun and exotic dishes. Zucchiniworks wonders, for your palate and for your body! It’s mild in flavor so it canbe “flavor styled” to your preference. Pairing this with a rich cashew avocado sauce with olive oil,lemon, and garlic hints along with a side of deliciously grilled sweet and tartcherry tomatoes is such a treat! And, yes, you can twist the zucchini aroundyour fork just like you can with real noodles! Plus, your noodles can get verylong with a good spiralizer! Check out my Instagram to see! I love food, and Ilove how creative you can get with it! 


Zucchini Noodles

-         4 Zucchinis

-         ½ C raw cashew (soaked in water for 1 hour)

-         3 medium sized ripe avocados

-         ¼ C of olive oil

-         Juice of one lemon

-         2 cloves of garlic

-         1-2 tsp of sea salt (as desired)

-         ½ tsp of black pepper

-         dash of cayenne pepper

Grilled cherry tomatoes

-         Bowl of cherry tomatoes

-         2 tsp cooking oil

-         a few dashes of sea salt and black pepper


Directions: putzucchinis through spiralizer, lightly sauté in hot pan for 3-5 min (you mightwant to cut them a bit since a good spiralizer can give you several feet ofzucchini noodles!). Set aside to rest (or you can have it raw). Grilled cherrytomatoes: place marinated cherry tomatoes (whole) on to a grill and rotateuntil grill marks appear and tomatoes are softened. Let rest. Use a foodprocessor to blend cashew, avocados, olive oil, lemon, garlic, salt, pepper andcayenne, add ½ C – 1 C water until desired consistency is achieved. Mixwith zucchini noodles with cherry tomato on the side, serve, enjoy!

Mango Coconut Cream Mousse 

GF . Vegan 

Serves 6

Some days I just need a little something sweet, rich, and creamy to help me continue on with the madness of research and work. If this sounds at all familiar then this is the treat for you! There's something magical about how  the flavors of coconut and mango can take you away to some exotic destination, without having to move an inch... I'd like to invite you to experience this fun creation for yourself! Would love to know what you think! Nutrition info will be posted soon! 

- TheEarthyCanvas 

Base Mix

  • 3 medium ripe mangos
  • 1 C of coconut cream
  • 2 cans of coconut milk (only separated denselayer, discard clear fluid)
  • 2 Tbsp instant clear jell
  • Juice of one lime
  • ¼ C of maple syrup (add more as desired)
  • ½ tsp of vanilla extract
  •  ½ tsp lime zest
  •  ¼ tsp of Himalayan sea salt

Cream Topping

  •  1 Can of coconut milk (only separated denselayer, discard clear fluid)
  • 2 Tbsp. maple syrup
  • ½ tsp vanilla extract


Use a food processor to blend chunks of mango, coconut cream and coconut milk. When smooth add in maple syrup, lime juice, lime zest, vanilla, and seasalt. Process well. Then add instant clear jell and process until completelyincorporated. Chill in fridge for 1-2 hours. Cream Topping: mix in ingredientsin a bowl, chill in fridge for 1-2 hours, it will harden nicely. Style asdesired, top with crushed pistachio. Enjoy!

Brussel Sprouts & Pomegranate Balsamic Reduction


Serves 4-5

Brussel sprouts

-       2-3 lbs Brusselsprouts

-       1 ½ Tbsp oliveoil

-       2-3 cloves ofgarlic, crushed

-       ½ tsp seasalt 

-       1/4thtsp black pepper

-       1 stem freshrosemary

Pomegranate BalsamicReduction

-       ½ C balsamicvinegar

-       2 Tbsp.pomegranate preserve

-       salt & pepperto taste 

Top with

-       Goat cheese

-       Toasted pecans

-       Pomegranate seeds 


Slice off stem stub on Brussel sprout, cutin half. Mix Brussel sprouts with olive oil, garlic, pepper, and salt. Bake for25 min at 350 degrees on non-stick tray, then broil for 5-7 min at 350 degrees,watch closely to protect from burning. Wait until beautiful roastedcaramelization appears. Pull out of over and set aside to rest. PomegranateBalsamic Reduction: whisk ingredients in sauce pan and set on medium heat for10-15 min, stirring occasionally, to reach thick sauce consistency. If toothick, add a little more balsamic vinegar. Drizzle on top of Brussel sproutsand top with toasted pecans, goat cheese, and pomegranate seeds. Enjoy!

Sweet & Sour Mango Sala


Serves 4



-       4 – 5 oz Babyarugula

-       3 – 4 oz Babykale

-       1 C of fresh blueberries

-       3-4 oz goatcheese

-       1 Tbsp roastedsesame seeds

Grilled Mango

-       2 medium mildlyripe mangos

-       ½ Tbsp vegetableoil

-       ¼ tsp Himalayan salt

-       dash of blackpepper

-       dash of cayennepepper

Sesame Balsamic Vinaigrette

-       2 Tbsp unroastedsesame oil

-       2 Tbsp balsamicvinegar

-       1-2 cloves offresh garlic

-       1-2 tsp of lemonjuice

-       ¼ tsp lemon zest

-       ¼ tsp Himalayanpink salt

-       dash of crackedblack pepper


Toss arugula and kale together, set aside. Grilled Mango:Peel mangos, cut 2 inch by ½ inch strips, oil grilling pan and heat. Marinate mangostrips with vegetable oil, black pepper, salt and cayenne, place strips ongrill, leave on for 5-7 min until grill marks appear, flip, grill other side,set aside to rest before tossing in salad. Mix in salad ingredients, add mangolast, toss gently. Whisk vinaigrette ingredients, add as desired, sprinklesesame seeds. Enjoy!.

Nutty Summer Rolls

Serves 6 - 8 

Gluten Free  .  Vegan

Summer rolls are a great way to impress your guests, satisfy your tastebuds and ensure your body is getting a healthy boost of energy. You can be as creative as you want with these. I've even seen people make summer rolls using fruits! Have yet to try that in the future :) for now, enjoy going wild creating this awesome recipe! 


-      1 pack of rice paper

-      1 pack of mai fun rice noodles

-      2 C of hot water

-      2 heads of organic butter lettuce

-      2 medium size ripe avocados

-      1 pack shredded carrots

-      1 pack bean sprouts

-      1 14 oz package firm tofu

-      1 pack crispy seaweed strips

Peanut Sauce

-      5 Tbsp soy sauce

-      3 Tbsp all natural peanut butter

-      3 Tbsp sesame oil

-      3 Tbsp rice vinegar

-      2-3 Tbsp water

-      2 tsp sriracha sauce

-      1 tsp finely diced fresh garlic

-      1 tsp finely diced fresh ginger


Grilled tofu:

Lightly oil a non-stick pan, slice tofu into 1-inch by 2 inch slices, 1/4th inch thick, marinate with a little sriracha and soy sauce, let sit, then add to hot pan and sauté until caramelized edges appear. Set aside to cool.

Spring rolls:

Pour hot water into warm pan on counter, dip rice paper for a few seconds, remove and place on cutting board, line veggies in the center starting with butter lettuce and top other veggies as desired. Gently find the ends, fold in sides, and roll tightly. Slice in the middle.

Peanut sauce:

Thoroughly mix all contents together. Dip in spring rolls, enjoy!

Rainbow Veggie Omelet

 Serves 4

Kind of hard to go wrong with a good omelet. It just has a way of coming together so flawlessly. For a hardy breakfast that is loaded with energy and nutrients choosing eggs would be highly recommended. I would select the brown organic eggs over white eggs. They're a bit more expensive but they're a lot more nutrient dense than the white eggs, also, you'll notice the yoke of the white eggs is a lot more pale, that's where more of the nutrients are. The darker the better! Good way for you test the quality of your eggs! Enjoy! 


-      6 eggs

-      1 medium green bell pepper

-      7-8 cherry tomatoes

-      ½ purple onion

-      4-6 baby portabella mushrooms

-      1/4th C chopped parsley

-      ½ C milk

-      1 Tbsp. all purpose flour

-      1 tsp. vegetable oil

-      ½ tsp . Himalayan Sea Salt

-      ½ tsp. sriracha sauce

-      few dashes of black pepper


Beat eggs, milk, and flour until well incorporated. Dice up and add all veggies except mushrooms. Slice mushrooms, set aside. Add salt, pepper and sriracha sauce to mix. Incorporate well. Oil pan and heat, add mix to pan, top with mushroom slices. Cook on low-medium heat for about 15 min until egg is cooked through in the middle. Let cool for another 5 min, remove from pan and slice as desired. 

Plant Based Snickers

Vegan . Gluten Free . Awesomeness

Ever so often you make something that makes you so happy you wonder what your life would have been like without it. I give you the best snickers bar I've ever eaten with the luxury of it actually being good for you! Amazingly delicious and healthy?! That just make this experience that much more decadently irresistible.

Cheers to the blessing of real food!



-      1 C of raw almond meal

-      ½ C soaked (for 1 hour) cashews

-      4 Tbsp coconut cream

-      2 Tbsp maple syrup

-      1 Tbsp coconut butter

-      Pinch of sea salt

-      ¼ C of water 

Caramel layer

-      10-12 oz of medjool or deglet dates

-      ½ C of water

-      1/3rd C salted whole peanuts

-      1 tsp vanilla extract

-       Set aside another 1/3rd C of whole peanuts (see directions)

Vegan Chocolate

-      1 ½ C carob chocolate chips

-      3 Tbsp coconut butter 



Blend all contents in food processor until thoroughly smooth. Placeparchment paper on 12 in. x 6 in. baking pan. Spread contents evenly, chill infreezer for an hour.

Caramel layer

Blend in food processor until thoroughly smooth, spread on top ofchilled base, top another 1/3rd cup of whole salted peanuts on caramel layer, lightly press into layer, chill again for another hour.


Microwave carob chips and coconut butter for 50-60 seconds.Mix thoroughly. Remove pan from freezer, cut out ½ in. x 2 in. bars, cover withchocolate by dabbing a spoon of chocolate on parchment paper, place bar on top of that section (once cooled chocolate will harden and come off nicely), cover bar with chocolate using a spoon and build on to the sides.Place in freezer to harden for another hour and Enjoy!

"Cheesy-Cashew", Honey, Rosemary & Dill 

Potato Wedges

Vegan . Gluten-Free

Serves 4 - 5

A Carb I cannot resist...

I like to think about potatoes as the bread of the soil. It is a gluten-free, starchy vegetable that hits the spot, is packed full of energy, a great source of potassium, and is mild to the taste --> this allows for controlled flavoring. Wanted to mix it up today with these... Though I'm personally not vegan I love the challenge of making something vegan taste amazing! Raw cashew is a wonderful rich option to create the tasty consistency that cheese can give off. That was the inspiration for this dish... followed by the aromatic flavors of fresh dill and rosemary, the savory blend of garlic, salt and pepper, and topped with the caramelized sweetness of raw honey balanced with the tartness of lemon zest. Well, let's just say it tastes as good as it looks!


- 4 - 5 medium sized potatoes, cut into wedges (with skin)

- 1/2 C raw cashew (soaked for at least 3 hours) 

- 1/2 C vegetable oil 

- Juice from 1/2 a lemon 

- 1/2 Tbsp plant based mayonaise

- 2 tsp raw honey 

- 1 tsp garlic powder 

- 1-2 tsp Himalayan Sea Salt

- 1/2 tsp cracked black pepper

- 1 tsp stripped and roughly diced fresh rosemary 

- 1 tsp roughly diced fresh dill 

- 1 tsp of lemon zest

- Dash or two of cayenne pepper

- Garnish: diced green scallions 


Set oven to 350 degrees. Lightly salt, pepper, and oil wedged potatoes in large mixing bowl (note: the thinner you slice the crispier!). Incorporate all ingredients in a vitamix, except for the rosemary, dill, and lemon zest. These will be added after all contents have been blended together until smooth. Taste to see if your satisfied with saltiness (note it needs to be a bit saltier since a thinner layer will hold on to the wedges when baking. Incorporate blended mix with potatoes and let sit for 10 min to properly soak. Place parchment paper on large baking tray, place potato wedge upright on skin base to allow to cook on all sides. Bake ~35 min. Then set to broil at 400 degrees for 10-15 min. Watch closely to prevent burning. Leave in oven for a few min to enhance caramelization and crispiness. Top with fresh green scallion. Enjoy!

Reese's Pieces Inspired 

Chocolate Avocado Peanut Butter Bars with Himalayan Pink Salt


Makes ~ 20 - 1"x 1" bars


Peanut Butter Base 

- One pack Graham Crackers 

- 1 C all natural Peanut Butter

- 1/2 C of confectionary sugar

- 1/4 C Cashew Butter

- 2 Tbsp Coconut Butter 

- 1/2 tsp Himalayan Pink Salt 

Chocolate Topping

- 2 ripe avocados 

- 1/2 C maple syrup 

- 4-5 ripe dates 

- 2 heaped Tbsp coconut butter

- 1 heaped Tbsp cocoa 


Blend graham crackers till powdered, mix in with the other ingredients for peanut butter base, press into 12" x 12" pyrex tray. Vitamix contents for chocolate layer until perfectly smooth, pour on top of peanut butter base, chill in freezer overnight, cut out, add a dash of Himalayan Pink salt, enjoy!

Presidential Berry-Creamy Parfait 


Vegan . Gluten Free 

Serves 4 - 6

During a time such as this, it is important for us to remember that We The People are to stand by and support our fellow citizens, and together proudly proclaim that we are STILL "One Nation under God, indivisible, with liberty and justice for all." 

This is what will truly make us a GREAT nation.

Coconut Cream Mousse

- 2 Cans Coconut Cream 

- 1 Tbsp Instant Jel

- 3 Tbsp powder sugar

- 1/2 tsp vanilla extract 

- Juice of 1/4th a lime

- 1/2 tsp lime zest 

Directions: Blend together thoroughly in vitamix, chill. 

Strawberry Syrup

- 1 1/2 C frozen strawberries

- 1/2 Tbsp agave syrup 

- 2 tsp lime juice

- dash of lemon zest

- 1 Tbsp water

Directions: Blend thoroughly, chill. 

Blueberry Syrup

- 1 1/2 C frozen blueberries

- 1/2 Tbsp agave syrup

- 2 tsp lime juice

- dash of lemon zest

- 1 Tbsp water

Directions: Blend thoroughly, chill. 


- 1 C raw oats 

- 1 C walnuts 

- 1 Tbsp agave syrup 

- Dash of cocoa powder 

Directions: pulse in vitamix... Layer as desired!

Zesty Cashew, Peanut Butter, and Cocoa Energy Bars 

Makes 20 - 25, 1/2 inch thick, 2"x3" bars

Vegan  .  Gluten Free

Recently I went on a camping trip to Mammoth. I'm not a camper, but was convinced by a good friend to get out of my comfort zone. One of the things I'm especially happy I did was ensure I was properly nourished for our 12 mile hike up to 7 Lakes (was so breath taking!). I decided to make my own energy bars since I didn't want to buy commercial bars that had ingredients that wouldn't have done me much good and might even have slowed me down. Loved them so much I decided to tweak the recipe and am pleased to share the below! Excited to share this uber healthy, tasty, nutrient packed, gluten free, all vegan energy bullet! 


- 3 C raw oats 

- 2 C raw almonds 

- 1 1/2 C chia seed

- 1/2 C Organic all natural cashew butter 

- 1/2 C Organic all natural peanut butter

- 1/2 C raw date paste 

- 1/2 C vanilla soy milk 

- 1/4th C shred coconut

- 3 Tbsp honey (or *increase sweetness as desired)

- 2 Tbsp coconut butter

- 1 Tbsp cocoa powder

- 1 Tbsp starch 

- 1 tsp orange zest

- 1/2 tsp vanilla extract 

Directions Vitamix raw oats until flour consistency, then almonds separately until fully crushed. Incorporate all dry ingredients in bowl, mix. Add date paste, soy milk and honey last. Use your hands to incorporate and work in ingredients. Place parchment paper in tray, press contents into tray, refrigerate overnight, cut out bars. Enjoy!

No-Bake Pumpkin Pie Coconut Cream Dream

Gluten-Free . Vegan

Serves 8


- 1 C raw oats

- 3/4th C raw almonds

- 2 Tbsp organic coconut oil

- 2 Tbsp date paste

- 1 Tbsp shredded coconut

- 1/4th tsp Himalayan sea salt


- 1 Can plain pumpkin puree

- 1/2 Can coconut cream

- 1/2 C powder white sugar

- 2 Tbsp organic coconut oil

- 1 Tbsp instant jel

- 1 1/2 tsp cinnamon

- 1/2 tsp allspice

- 1 tsp vanilla extract

- 2 dashes cayenne pepper


- 1/2 Can coconut cream

- Juice of 1/2 a lemon

- 2 Tbsp powder sugar


Use a coffee grinder to grind whole oats, then whole almonds until thoroughly broken down. Work in coconut oil, date paste, coconut and sea salt. Place parchment paper on a pan with pie ring (6 inch ring) and press well into the pie ring mold. Mix in filling contents thoroughly, pour into pie ring mold, spread coconut cream and slightly fold in. Chill for 2-3 hours. Remove from fridge, allow to sit for a few min, remove pie ring and slice. 


Apple-Berry Smoothie Jar

Gluten Free . Vegan 

Serves 2


Apple-Berry Smoothie Jar 


- 4 small apples, peeled and cut 

- 1 C frozen strawberries 

- 2 C vanilla soy milk

- 1 handful of walnuts

- 1 tbsp all natural peanut butter 

- 1 tbsp coconut


- 1 tbsp flaxseed 

- 1 tbsp black sesame seeds

- 1 tbsp coconut


Blend all contents in vitamin until smooth. Take flaxseed, sesame and coconut and grind in grinder until powdered. Scoop on to smoothie and garnish with coconut shreds. Mix and enjoy!

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