Banana Oat Pancakes


2 cups of oats, ground in the blender to create flour

1 cup of gluten free flour (I use Bob's Red Mill)

3 ripe bananas, mashed

2 cups of almond milk

1 tbsp. of chia seeds

2 tsp. ceylon cinnamon

1/2 tsp. salt

2 tsp. baking powder

2 tbsp. olive oil

2 tsp. vanilla extract

Mash the bananas in a large bowl, then add all the ingredients and mix until well combined. Scoop 1/4 cup per pancake into a greased stainless pain (coconut oil is preferred) and cook at medium heat. 

*This recipe makes approximately 16 (dense) pancakes!

Cheese (no dairy) Sauce


1 cup of cannellini beans

(modification: 1/2 c. cannellini beans and 1/2 cup cashews)

1 cup coconut milk

1 tbsp. cold pressed, unrefined olive oil

5 tbsp. nutritional yeast

Salt to taste

Place all ingredients into a blender or food processor and blend until smooth. This recipe can be adjusted for a creamier or thicker sauce by adding more or less coconut milk.

*This recipe makes approximately 2 cups.


Sweet Potato & Brown Rice Fritters


2 cups shredded sweet potato

2 cups cooked brown rice

2 cups of your favorite leafy green, chopped

1/2 cup chopped onion

1 tsp. salt

1 tsp. curry

3 eggs

1/2 cup gluten free flour 

Saute shredded sweet potato and onion until fragrant. Add chopped leafy green until wilted, and set aside. Mix vegetables with brown rice, eggs, and flour. Add mixture (about 1/4 cup per fritter) to a lightly greased pan and cook until sides are brown. Enjoy!


Gut Healing Gummies


1 cup of frozen berries (can be individual or mixed)

1/2 cup of fresh squeeze lemon juice

1 tbsp. raw honey

1/4 cup of unflavored gelatin

Add frozen berries to a pan and warm over medium heat. Stir berries until they unfreeze and begin to steam.

Add the lemon juice, honey, and berries to blend until smooth and then add the gelatin. Blend once more until smooth.

Pour mixture into silicone molds and refrigerate for about 30 minutes so the molds harden. I recommend molds that are not too deep so gummies can be extracted without breaking.​


Mock Salmon Pate


1 cup of raw, unsalted walnuts

1 large scallion

1 red bell pepper

2 stalks of celery

1 tbsp. dulse granules

Sea Salt to taste

Place all ingredients into a food processor and pulse to leave some texture. Eat over slice cucumbers, salad, or crackers. So easy and healthy!

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Warm Orange Beet Salad


4 beets

1/2 white onion, sliced 

1 orange

2 tbsp. olive oil

Sea Salt and pepper to taste

Preheat the oven to 400 degrees.

Peel the orange beets and slice about 1/4 inch thick. Then, thinly slice the onion and mix both the beets and onion in a bowl. Add olive oil and salt and pepper.

Lay vegetables on a greased baking sheet and cook for approximately 45 minutes. Check firmness every so often and be sure the vegetables do not burn.

Once vegetables are cooked, let them sit until they are warm and add them to a bowl with the oranges.


Crispy Tofu


1 14 oz. container of organic tofu

1 tbsp. of flour

1 tbsp. of Adobo

2 tbsp. of nutritional yeast

Olive oil to coat, + 1 tbsp. grapeseed oil to coat the pan

(I usually double this recipe because it's THAT good!)

Drain tofu for at least 30 minutes by wrapping it in a dish towel and placing the block between two dishes with weight on top.  

Once the tofu is drained, cube it and place cubes in a large plastic bag or container that contains the dry ingredients. Add the oil and shake container to coat the tofu.

Heat a pan coated with oil and add tofu. Flip 2-3 times and cook until the tofu is crispy and brown.

This tofu is amazing to eat over rice, pasta, in a wrap (as shown in the photo with Vegenaise), as part of tacos, or alone!

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Fermented Cucumbers (Pickles!)


4 regular sized cucumbers​

1 clove of garlic 

1 tsp. dill weed

1/2 tbsp. sea salt

1 qt. of water

Either slice the cucumbers 1/4 inch thick or lengthwise if you prefer. 

Chop the garlic and add it with the dill weed and salt to a mason jar or other airtight container. Mix with water, then add the cucumbers. Be sure to leave some space at the top between the water and lid.


Secure the lid and and leave the container on your counter for a few days. Once the liquid becomes cloudy and bubbly, taste test a pickle. Once they reach your desired taste, you may refrigerate.

Lentil Curry


(Overlapping the photo)

Cook both lentils and rice separately and according to package instructions.

Saute finely chopped onion and minced garlic on medium-high heat until slight browning occurs.

Add tomato sauce, coconut milk, and spices and cook for about 5 minutes. Then add cooked lentils in, stir, and add over rice.

Garnish with cilantro. Optional, but oh so yummy!

Gluten-Free, Dairy Free Chocolate Chip Muffins


2 c. of oats (place in blender for 2 c. of flour)

1/3 c. coconut oil, melted

1/2 c. coconut milk

3 ripe, mashed bananas

2 tbsp. flaxseed meal mixed w/6 tbsp. water - let this sit for 5 min.

1/4 c. vegan chocolate chips 

1 tsp. vanilla extract

1 tsp. baking soda

2 tbsp. chia seed

pinch of salt

Bake at 350 degrees for 12 minutes (for 24 mini muffins) or 15 minutes (for 12 regular sized muffins).

Curried Butternut Squash Soup


1 butternut squash, peeled and chopped (makes roughly 6 cups)

1 tbsp. grape seed or coconut oil

2 tbsp. curry powder

1 tsp. ceylon cinnamon

       ground salt and pepper to taste

2 c. vegetable broth

1 can of light coconut milk

2 tbsp. maple syrup


  1. Heat oil in a pot over medium heat.

  2. Add chopped butternut squash and seasonings, mix, and cover for about 5 minutes.

  3. Add vegetable broth, coconut milk, and maple syrup and bring to a slight boil. Cook for about 15 minutes until the squash can be pierced with a fork.

  4. Let cool then add to a blender in batches and purée. 


#FODMAP #digestivehealth #immunity

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Hearty Lentil Soup


1c. brown lentils

4c. vegetable broth

2c. water

3 celery stalks, chopped

3 carrots, peeled and chopped

4c. spinach

1 white onion, sliced

1/2c. cherry tomatoes, halved

3 cloves garlic, chopped 

1 tbsp. coconut oil (for sauteing)

2 tsp. cumin

1 tsp. curry powder

1/2 tsp. smoked paprika

salt to taste

Peel and chop the carrots, onion, and garlic and add tomatoes to saute in coconut oil on medium/high heat. All seasonings can be added to the saute.

Meanwhile, add vegetable broth and water to a large pot with 1c. lentils, chopped celery, and spinach. Once veggies are sauteed, add them to the pot of lentils and cook for 20 minutes.

​ I like to top my soup with nutritional yeast for added B vitamins and protein, but you may also substitute with grated cheese.

Autumn Apple Spice Cake 

(w/maple vegan buttercream)

Cake Ingredients

1c. non-dairy milk

1 tsp. apple cider vinegar

2c. gluten free flour

1 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. himalayan sea salt

2 1/2 tsp. cinnamon or pumpkin spice

3/4c. brown sugar

1/3c. melted coconut oil

1 tsp. vanilla extract

1 1/2 tsp. molasses

1c. peeled and shredded apple

Frosting Ingredients

4c. powdered sugar

1c. vegan butter, cubed

1/4 c. maple syrup

  1. Preheat oven to 350°F.

  2. Prepare 2 cake pans that are nicely greased to prevent the cake from sticking.

  3. In small mixing bowl, whisk together the non-dairy milk and apple cider vinegar and set aside to curdle for about 5 minutes.

  4. In a large mixing bowl, sift together flour, baking powder, baking soda, cinnamon or pumpkin spice, and sea salt.

  5. Once the non-dairy milk and vinegar has thickened, add brown sugar, oil, molasses and vanilla extract and combine until evenly mixed. 

  6. Add the liquid ingredients and shredded apple to the dry ingredients. Fold the batter until it’s just combined, but to not overmix it.

  7. Divide the batter evenly between the cake pans. Spread out the batter so it’s even and to the edge of the pan.

  8. Bake for 15 to 18 minutes on the middle rack. Cake is done when a toothpick comes out mostly clean from the centre of the cake.

  9. Allow the cakes to cool for 10 to 15 minutes before removing them from the cake pans. To remove the cakes, place a wire rack or plate on top of the cake pan and flip it upside down. Let the cakes cool completely before frosting and assembling. 

  10. To make the frosting, beat the butter with about 1/4 cup of powdered sugar with a hand mixer, or in a stand mixer. Once combined and smooth, add a bit more sugar and then add a little bit of maple syrup. Continue these steps until a smooth and fluffy frosting is achieved. 

  11. Place one cake on your serving plate and spread frosting evenly with a spatula across the entire top of the cake. Place the other cake on top of the frosting. Use remaining frosting to cover the entire cake.

Pecans can be added on top or around the cake, but I decided to keep it simple and add cinnamon sticks to the top with a sprinkle of cinnamon!

Broccoli Salad


1 12oz. bag of broccoli florets, chopped

Pomegranate seeds (about 1/2 of 1 pomegranate which equals approx. 1/3c.)

1 1/2 c. red grapes, halved

1/4c. chopped walnuts


3/4c. raw cashews, soaked

1/4c. water

2 tbsp. organic maple syrup

2 tbsp. apple cider vinegar

1/2 tsp. sea salt

Black pepper to taste

1. Place the cashews in a bowl of boiling water for 10 minutes. Soaking the cashews will soften them for the dressing.

2. Drain cashews and add to a blender or food processor with the remaining dressing ingredients.

3. Place the broccoli florets, pomegranate seeds, grapes, and walnuts into a bowl and mix with cashew dressing. Serve cold and season with additional salt/pepper as needed.

Pumpkin Crunch Muffins


2 c. gluten-free flour

4 tsp. baking powder

2 tbsp. chia seeds

2 tsp. cinnamon

1/4 tsp. nutmeg

1/2 tsp. salt

1 can (15 oz.) organic pumpkin puree

1/2 c. brown sugar

1/2 c. applesauce

1/2 c. unrefined coconut oil

2 tsp. vanilla extract

1. Preheat oven to 350 degrees Fahrenheit and grease muffin tins to preventing sticking.

2. Blend together the flour, baking powder, chia seeds, spices, and salt.

3. In a separate bowl, blend together the pumpkin puree and sugar, mixing well. Then add the applesauce, oil, and vanilla extract and stir until smooth. Mix dry ingredients into wet until the batter is uniform.

4. Fill muffin molds about 2/3 full and bake for 20 minutes (approximately 12 minutes for mini muffins). Remove from oven and allow to cool for 10 minutes

*Options to add mini chocolate chips or walnuts as preferred!

Cashew Cheese


1 c. cashews

1/4 - 1/3 c. water

2 tbsp. nutritional yeast

1/8 tsp. garlic powder

1 tsp. salt

2 tsp. lemon juice

Soak cashews in boiling water for 15 minutes and drain. Add all ingredients to a food processor and blend for 1-2 minutes. Pour into a glass container and refrigerate for 1 hour if a firmer cheese is preferred. Otherwise, this can be used immediately as a spread or dip!