Moticise is all about living well by aligning the mind and body. While physical exercise and mental focus are crucial components of a healthy life, something is missing without the final element: nutrition.

Nutrition, like fitness, is a choice and a lifestyle. It doesn’t have to be – in fact, it shouldn’t be – a chore. Once you find those eating habits that help you maintain a healthy, sexy body, they’ll serve you for life! Whether you’re trying to lose weight, gain muscle, or simply embody the best version of yourself, health and nutrition are an integral part of living the life of your dreams. We are committed to helping you get there.

Moticise’s nutrition page is dedicated to providing you with tips, recipes, and information that will benefit your body AND mind. Below, we’ve compiled our favorite nutrient-rich recipes to get you started. Check out our Super-foods board on Pinterest for more – and, of course, come share your nutrition story on the Moti-boards!

Here are a few favorite recipes to keep you fueled on the road to your dream life! 

Almond Butter Hot Chocolate


3 cups water
1/4 cup raw, unsalted cashews
3 Medjool dates, pitted
1.5 tablespoons cocoa powder, unsweetened
1 rounded tablespoon almond butter, salted*



  1. Boil your water using a kettle or a saucepan on the stove.
  2. Add all the ingredients to a high-speed blender, including the hot water. Blend for 30 seconds until smooth and frothy. Serve immediately.

Original Recipe thanks to Unsweetened Caroline

Lemony Brussels Sprout Salad

Photo by Keenan Loo on Unsplash


1/4 c. fresh lemon juice
3 tbsp. extra-virgin olive oil
1 lb. Brussels sprouts, trimmed and very thinly sliced
1 small head romaine lettuce, chopped
1/3 c. packed grated ricotta salata or pecorino cheese
2/3 c. dried cranberries or golden raisins
1/2 c. smoked almonds, chopped



  1. In large bowl, whisk lemon juice, olive oil, 1/2 teaspoon salt, and1/4 teaspoon pepper; add sprouts and toss until well-coated. Let stand at least 10 minutes or up to 2 hours.
  2. When ready to serve, to bowl with sprouts, add romaine, ricotta salata, cranberries and almonds; toss to combine.

For nutritional information and more check here!

Mushroom Risotto with Cauliflower ‘Rice’

Photo by Jennifer Schmidt on Unsplash


1 large head cauliflower, cut into florets
1 Tbsp coconut oil
1 onion, diced
2 garlic cloves, minced
5 cups mushrooms, thinly sliced
½ cup vegetable or mushroom stock
Fresh parsley, chopped
Salt and pepper, to taste


1. Cut the cauliflower into small florets. Be sure to wash them thoroughly. In a food processor, process them until it looks like rice.
2. Heat coconut oil in a large skillet over medium heat. Sauté the onions until caramelized (about 5 minutes). Add the garlic and mushrooms and stir for about 5 minutes.
3. Add the cauliflower rice and stock. Bring heat down to low for about 10 minute.
4. Add salt and pepper to taste. Garnish with chopped fresh parsley. Enjoy!

Curried Carrot, Sweet Potato, and Ginger Soup


2 teaspoons canola oil
1/2 cup chopped shallots
3 cups (1/2-inch) cubed peeled sweet potato
1 1/2 cups (1/4-inch) sliced peeled carrots
1 tablespoon grated ginger
2 teaspoons curry powder
3 cups fat-free, less-sodium chicken broth (TIP: try substituting veggie broth instead!)
1/2 teaspoon salt


1. Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender.
2. Add potato, carrots, ginger, and curry; cook 2 minutes.
3. Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; stir in salt.
4. Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup.
Thanks to for the great recipe!

Orange Green Juice


1 lemon
1 apple
4 celery stalks
2 medium-large carrots
6-10 sprigs parsley


Put together, blend, enjoy! 

Spiced Chia Applesauce


4 medium apples, peeled and diced
3 Medjool dates, chopped (optional)
3/4 cup water
1/2-1 teaspoon ground cinnamon
1/2 teaspoon pumpkin spice mix
1/2 teaspoon vanilla extract
2 tablespoons chia seeds


1. Peel and dice your apples in 1 inch cubes.
2. Add all your ingredients (except the chia seeds) in a small saucepan over high heat. Bring to a boil, then reduce to low. Stir in your chia seeds and let simmer, covered for 15 minutes, stirring a few times. The chia seeds should absorb the liquid and thicken the sauce.
3. Mash the apples with a fork, leaving some chunks if desired.

Thanks to Unsweetened Caroline for another amazing recipe inspiration!! Be sure to check her out for info on this recipe and more!

Curried Butternut Squash Soup


1 Tbsp (15 ml) coconut or grape seed oil
2 shallots, thinly diced (~40 g)
2 cloves garlic, minced (1 Tbsp or 6 g)
6 cups (840 g) butternut squash (~1 small butternut squash)
Pinch each sea salt + black pepper, plus more to taste
1 1/2 Tbsp (12 g) curry powder
1/4 tsp ground cinnamon
1 14-ounce (414 ml) can light coconut milk
2 cups (480 ml) vegetable broth
2-3 Tbsp (30-45 ml) maple syrup (or sub coconut sugar)
optional: 1-2 tsp chili garlic paste


  1. Heat a large pot over medium heat. Once hot, add oil, shallots, and garlic. Sauté for 2 minutes, stirring frequently.
  2. Add butternut squash and season with a pinch each salt and pepper, curry powder, and ground cinnamon. Stir to coat. Then cover and cook for 4 minutes, stirring occasionally.
  3. Add coconut milk, vegetable broth, maple syrup or coconut sugar, and chili garlic paste (optional – for heat).
  4. Bring to a low boil over medium heat and then reduce heat to low, cover, and simmer for 15 minutes or until butternut squash is fork tender.
  5. Use an immersion blender, or transfer soup to a blender, and purée on high until creamy and smooth. If using a blender, return soup back to pot.
  6. Taste and adjust seasonings, adding more curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over medium heat.
  7. Serve as is or with garnishes of choice (Try: toasted pumpkin seeds). Store leftovers covered in the refrigerator for 3-4 days or in the freezer up to 1 month. Best when fresh.

Photo and recipe credit: The Minimalist Baker 

Five Ingredient Roasted Broccoli Soup


2 tablespoons extra-virgin olive oil, divided
2 large broccoli crowns (stems removed)
1 heaping cup onion, diced
2 cloves garlic, minced
4 cups low-sodium vegetable broth
1/2 teaspoon sea salt
1/2 teaspoon pepper
freshly cracked sea salt and pepper
cashew sour cream and minced chives for garnish (optional)


  1. Preheat oven to 425 F. Chop broccoli into evenly sized florets. Toss with 1 tablespoon olive oil and season generously with freshly cracked sea salt and black pepper. Lay out on a cookie sheet lined with parchment paper. Roast for 15-20 minutes, until florets are just beginning to brown.
  2. Heat remaining tablespoon olive oil in a pot or large sauté pan over medium-high heat. Add garlic and onions and sauté until softened, about 5 minutes. Add the broccoli, salt and pepper, and vegetable broth. Bring to a simmer and cook until the broccoli is very soft, about 10 minutes.
  3. Working in batches, transfer soup to a blender and puree until smooth. Return puree to pan and season with salt and pepper to taste.
  4. Serve hot, garnished with sour cream and chives. 

 For more info on this recipe and others to be ‘mostly vegan’ (my aspiration!) Check here!

Roasted Brussels Sprouts & Apples


1 lb. brussels sprouts, trimmed and halved lengthwise
1 apple, cored and sliced (Fuji or Braeburn works well)
1 tbsp. olive oil
salt + pepper to taste
1/4 c. dried cranberries
1/4 c. chopped walnuts
1 tbsp. maple syrup


1. Preheat oven to 400 degrees.
2. Toss brussels sprouts and apple slices with olive oil, salt, and pepper on a rimmed baking sheet. Bake for 25-30 minutes or until brussels sprouts are tender and browned on edges, stirring halfway through cooking time.
3. Transfer brussels sprouts and apple to large bowl. Stir in cranberries, walnuts, and maple syrup.

Roasted Tomatoes


1-2 quarts of organic tomatoes. (This is a great use of tomatoes that are overripe, bruised, or getting soft. Any tomatoes will do, but this recipe is especially good for plum tomatoes, Romas, and juliets.)
2-3 cloves garlic
Olive oil
Salt & pepper


1. Preheat oven to 240 degrees.
2. Cut small tomatoes in half; cut larger tomatoes into quarters. Spread over a baking sheet and drizzle generously with olive oil.
3. Cut up garlic cloves into 5-6 pieces and space them throughout the tomatoes. Add a sprinkle of salt and pepper.
4. Roast for 3-5 hours, stirring occasionally, until all the juice has burned off.

Summer Bruschetta 


2 large tomatoes or 10-12 small ones (the more colorful the better – look for artisan varieties)
1 small onion
1 clove of garlic
2 cups fresh basil
1 cup black beans
1/2 cup balsamic vinegar
1/3 cup olive oil
salt an pepper to taste
Optional: 1/3 cup grated Parmesan cheese; toasted bread for serving 


  1. Dice all vegetables and mix together in a large bowl.
  2. Pour in beans, oil and vinegar, and let marinate for at least 15 minutes.
  3. Add salt and pepper to taste.
  4. Serve either on warm toasted bread, as a salsa with chips, or simply eat as a salad. 

Homemade Sauerkraut 


1 head green cabbage
1 tablespoon sea salt per head of cabbage
Clean glass jar (Usually one average head of cabbage per quart-sized mason jar)
If you need extra brine: 1 additional tablespoon of sea salt and 4 cups non-chlorinated water


 1. Wash the cabbage and remove any wilted outer leaves.
 2. Quarter the cabbage, remove the core, and slice the cabbage into thin strips (around ¼” wide).
 3. Place the strips in a large bowl, and sprinkle the sea salt over the top. Allow it to sit for 15 minutes or so, and then start mashing with whatever blunt object you can find to mash or just use your hands. Mash/knead for about 8-10 minutes. Hopefully by the end of this process, you’ll have a lovely pool of salty cabbage juice sitting in the bottom of your bowl.
 4. Place a couple handfuls of cabbage into the jar, then thoroughly pack down with a wooden spoon. The goal is to eliminate as many air bubbles as possible.
 5. Repeat the packing and mashing until the jar is full– just make sure to leave about 2″ at the top. If there is enough liquid flowing from your cabbage to cover it completely, congrats! If not, make a 2% brine solution to fill up the rest of the jar. (If you don’t completely submerse the cabbage in liquid, it’s susceptible to mold and other gunk).

To Make a 2% Brine: Dissolve 1 tablespoon fine sea salt in 4 cups non-chlorinated water. If you don’t use all of the brine for this recipe, it will keep indefinitely in the fridge.

 6. Cover the exposed cabbage with brine, leaving 1″ of headspace at the top. If you are having troubles with the cabbage floating to the top, you can weigh it down with a glass weight, OR even wedge a piece of the cabbage core on top to hold it down. Any cabbage that is exposed will need to be thrown away, but you were going to toss the core anyway, so it’s no big loss.
 7. Affix a lid to the jar (fingertight only), and set aside in a room-temperature location, out of direct sunlight, for at least one week.

You’ll probably want to place a small dish or tray under the jar, as they have the tendency to leak a bit and spill over. Also, removing the lid after a day or so to “burp” the jar and release any pent-up gasses is also a smart idea.

Taste and smell your kraut after one week. If it’s tangy enough, move to the refrigerator for storage. If you like a bit more tang, simply allow to ferment for a bit longer.

 For more info check The Prairie Homestead site

 Veggie Polenta


  1. 1 block organic polenta (This pictures shows one with quinoa in it), sliced
    3 cups spinach, chopped
    1 cup baby bella mushrooms, sliced
    1 cup scallions, diced
    1 tsp cumin
    1 tsp garlic powder
    Salt & pepper to taste


1. Heat 1 Tbsp of canola or coconut oil in a medium frying pan. Turn to high heat.
2. Add slices of polenta and sprinkle cumin. Flip when browned and add more cumin.
3. Add mushrooms, then scallions. Keep stirring.
4. Add spinach and garlic powder when the mushrooms have shrunk. If the pan is drying up, add more oil or a splash of water.
5. Finish with a pinch of salt and/or pepper.
6. Serve solo, or on a bed of rice, quinoa, or couscous. (Serves two.)

Chocolate Nice Cream Smoothie


2 frozen bananas
1 cup unsweetened vanilla almond milk
1 1/2 tablespoon unsweetened cocoa powder
2 tablespoons peanut butter (or almond or sunflower seed butter)


1. Add all the ingredients to a blender. Blend until smooth.


Tofu & Greens Power Lunch


1/2 block organic tofu, firm or extra-firm, drained and cut into half-inch-thick squares
3 cups dark leafy greens – collards, chard, or kale, cut into strios
1 cup garbanzo beans
1 small onion, diced
1 tsp cumin
Salt & pepper to taste


1. Heat 2 Tbsp of canola or coconut oil in a frying pan on high heat. Sprinkle in a pinch of cumin. 
2. Add the onions. Stir so that they are cooked evenly. 
3. Add the tofu, flipping it after 2-3 minutes. The onions will become translucent and the tofu will harden on each side. 
4. Add more cumin along with the garbanzo beans. Keep stirring; add more oil or a little water if things start to stick.
5. When the onions and tofu look charred, turn the heat down, add the greens, and cover for 2-3 minutes.
6. Add a touch of olive oil for flavor, and some salt and pepper. Enjoy!
(Serves one)

Roasted Garlic & Tomato Lentil Salad


1 head garlic
1 tablespoon olive or avocado oil, divided]
1 1/2 cups grape tomatoes, halved
1 cup sliced red onion
2 3/4 cups vegetable broth
1 cup green lentils
1/2 cup diced celery
1/2 cup diced red pepper
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1/4 teaspoon crushed red pepper
Salt and Pepper to taste


1. Preheat oven to 375 degrees.
2. Cut top of garlic head and place in foil. Drizzle with 1 teaspoon of oil and close foil around garlic.
3. Line a baking sheet with parchment paper. Arrange tomatoes and onion in a single layer and drizzle with avocado oil. Sprinkle with salt and pepper.
4. Place garlic and tomato mixture in a preheated oven and cook for 25 to 30 minutes, until lightly shriveled.
5. Carefully open garlic and allow to cool. Gently press cloves from garlic head and place in a small bowl, breaking garlic into smaller pieces with the back of a fork.
6. Meanwhile, bring broth to a boil. Add lentils and reduce heat. Simmer, covered, for 25 to 30 minutes, or until tender. Drain and transfer to a bowl.
7. Add garlic, tomatoes, red onion, celery, red pepper to the bowl.
8. Make dressing by combining olive oil, lemon juice, and crushed pepper in a small bowl. Whisk in salt and paper to taste. Toss with lentil mixture and serve.

Click here for nutritional info and the original recipe from Wendy Polisi! 

Lemon Sweet Pea Hummus


Thanks to Unsweetened Caroline for this amazing recipe! Enjoy!



1 cup sweet peas (fresh or frozen and thawed)
2 cups (540ml) chickpeas, drained
1/4 cup lemon juice
2 tablespoons tahini
1 tablespoon olive oil
1 tablespoon water
2 cloves garlic
1/2 tablespoon lemon zest


Add all the ingredients in a food processor and process until smooth.
Note: Add more water as needed and if you prefer a milder hummus, try using only 1 garlic clove!

Healthy Popcorn


Popcorn Kernels
Oil (Coconut, olive or canola)


1. Fill the bottom of a pan with popcorn kernels. Cover them in either coconut oil, olive oil, or canola oil – just enough to soak the kernels, and no deeper.
2. Cover the pan with a lid and turn the burner on medium-high. 
3. Wait about 4-6 minutes while the popcorn pops. When it starts, give the pan a shake (holding on to the lid so it stays closed). 
4. When the popping starts to slow down, remove pan from heat. Pour into a bowl and add salt to taste. Let cool for a minute or so, and enjoy!

***The Scoop on Popcorn***

It’s a mixed bag when it comes to the “healthiness” of popcorn. On one end of the spectrum, it’s rife with pesticides and carcinogens. On the other, it’s practically a super-food. What gives?

1) Stay away from the microwave stuff. The waxy stuff in the bag contains carcinogens.

2) If you make it yourself, popcorn is one of the healthiest snacks around. It’s got fiber and protein, and coconut oil (unrefined, organic, and virgin) is packed with nutrients.

3) Always buy organic. Corn is one of the worst culprits, when it comes to GMOs and chemicals. 

Fish Tacos

fish tacosIngredients

1 pound of tilapia fillets a different variety of mild white fish will also work
2 teaspoons olive oil
11/2 teaspoons chili powder
salt and pepper to taste
1 cup of shredded purple cabbage
1 avocado thinly sliced
1 cup of finely diced tropical fruit such as mango, pineapple, papaya or a combination
1/4 cup finely diced red bell pepper
2 tablespoons finely chopped cilantro
the juice of 1 lime
6 corn tortillas


  1. Heat the oil in a pan over medium high heat. Season the tilapia with the chili powder and salt and pepper to taste.
  2. Place the fish in the pan and cook for 3-4 minutes on each side or until just cooked through.
  3. While the fish is cooking, in a medium bowl combine the tropical fruit, red bell pepper, cilantro, lime juice and salt to taste.
  4. To assemble the tacos: divide the cabbage evenly between 6 corn tortillas. Break up the fish into large pieces and add it on top of the cabbage. Finish the tacos with the tropical salsa and avocado slices then serve immediately.
    For nutritional info, check here

Sage Stir-fry


1 block tempeh
1 large onion, diced
2 cloves garlic (or 1 Tbsp garlic powder)
2-3 cups turnips, chopeed
2 cups kidney or black beans
2 cups carrots (optional)
1/4 cup fresh or dried sage leaves
1 tsp dried dill
1 tsp rosemary
salt & pepper to taste
2 Tbsp cooking oil


  1. Heat the oil in a medium frying pan.
  2. Add sage, dill, rosemary, salt, pepper, and onion.
  3. When onions are translucent, add turnips and carrots. Cover and stir; keep heat at medium.
  4. When turnips are soft enough to impale with a fork, add beans, tempeh, and garlic. Turn heat to high and stir.
  5. When tempeh is crispy around the edges, turn heat off, let sit, and serve.
  6. Optional: serve with rice or other grain. Serves 2-4.

Blueberry Oatmeal

Ingredients oatmeal

1/3 cup steel-cut oats
1 tbsp peanut butter
1/8 blueberries (fresh or frozen)
½ banana
1 tsp cinnamon
pinch of salt
Optional: 1/8 cup walnuts or almonds


1. Bring 2/3 cup water to a boil in a small pan.
2. Add oats and turn heat to low. Stir occasionally.
3. After 20-30 minutes, when the oats are soft and most of the water is gone, add the rest of the ingredients.
4. Turn off heat and let sit for 5 minutes. Enjoy! 

This can also be made with quick or instant oats if your mornings are as rushed as mine. 🙂

Dark Chocolate

Ingredientschocolate pic

1 cup Coconut Oil
2/3-3/4 cup Cocoa powder (not processed with alkali)
1 to 2 tbsp (add to taste) vanilla extract
1 tbsp Honey (again add to taste)


1. Melt coconut oil in pot on low heat on stove.
2. Add vanilla and honey and mix everything well.
3. Add cocoa powder and mix again until smooth.
4. Look for the consistency of runny pancake batter. Too thick and the chocolate will be dry tasting, too thin and it doesn’t have the flavor. (You can always add more coconut oil or cocoa powder to get the right balance.)
5. Remove from heat and pour into molds. This amount will usually make 4-6 bars.
6. Place the molds in the fridge immediately and let sit for at least 45 min. After that, the chocolate should pop right out of the mold.

IMPORTANT NOTE: The chocolate needs to be  kept refrigerated otherwise it will begin to melt at room temperature. 

Refreshing Infused Water

There are SO many yummy options for fruity, refreshing, healthy ways to infuse your water. I’m giving you some of my favorites but for a big ole list of them click here!!

Pic (11)Blueberry Lemon Mint

Fresh (or frozen) blueberries
Sliced lemon
Fresh mint leaves

Green Apple Raspberry Rosemary

Sliced green apples
Fresh (or frozen) raspberries
Some fresh twigs of rosemaryPic (23)

Ginger Lime

Sliced fresh ginger
Sliced limes


  1. Gather Ingredients
  2. Be Patient – let it sit for a while. I promise the wait will be worth it!
  3. Drink and refill! You can refill the water a few times and let it infuse again, but the flavors won’t be as pronounced.

Cauliflower Rice


1 head cauliflower, chopped into 1-inch pieces (or smaller)
1 tablespoon olive oil
3 to 4 cloves garlic, chopped
salt and black pepper, to taste


  1. In batches, put cauliflower in a food processor and pulse to rice-size pieces, then remove to a bowl.*
  2. Heat a pan over medium heat, add oil to coat the bottom, then add garlic and cook for 1 to 2 minutes before adding the cauliflower rice. Cover with a tight-fitting lid and steam for about 10 minutes.
  3. Remove the lid, stir well, season with salt and pepper to taste, and let cook an additional 5 to 6 minutes, until the moisture is removed and it resembles fluffy rice. Serve warm or at room temperature.
    cauliflower rice*You can also use a Vitamix or regular blender on a low setting. If using a blender, you will have to do it in batches about 1 to 2 cups at a time. Be careful not to over-blend, or you’ll be left with puree instead of rice. 

Garlic Chili Pasta with Roasted Cauliflower

IngredientsPic (40)


1 small head cauliflower, large stems removed, florets separated
2-3 Tbsp olive oil
3 cloves garlic, minced 
1/4 tsp red pepper flakes 
Heaping 1/4 tsp sea salt


12 oz wide noodles, preferably whole-wheat and/or organic
2 cups baby portobello mushrooms, sliced
Any other greens you want to throw in (Kale, bok choy, spinach – any greens will make great additions to this recipe!)
1/4 cup olive oil 
3 cloves garlic, skin removed + smashed NOT minced 
1/4 tsp red pepper flakes
2 Tbsp fresh chopped parsley, plus more for serving
2 Tbsp toasted pine nuts, plus more for serving (optional)
1/4 cup vegan parmesan cheese, plus more for serving
Salt + Pepper to taste


  1. Preheat oven to 450 degrees F (232 C).
  2. Add cauliflower to a mixing bowl with olive oil, minced garlic, red pepper flakes, and sea salt. Toss to coat, then spread on a baking sheet and roast for 20 minutes, flipping/stirring once at the 15-minute mark to ensure even cooking. Sample and adjust seasonings as needed. Set aside.
  3. Bring a pot to a boil, season well with sea salt and add pasta. Stir occasionally to prevent sticking and cook according to package instructions for ‘al dente’ – 7-10 minutes – then drain and set aside. Cover with a towel to keep warm.
  4. Heat the same large pot over medium-low heat. Once hot, add 1/4 cup olive oil and 3 cloves smashed (NOT minced) garlic. Sauté 1-2 minutes on both sides, or until garlic is fragrant and slightly golden brown. Remove garlic from pan.
  5. Next add red pepper flakes to infuse the olive oil for 1-2 minutes.
  6. Add cooked pasta, parsley, pine nuts, minced garlic, parmesan cheese, cauliflower, and toss to coat.
  7. Add leafy greens last, and give them just a couple minutes to wilt before removing from heat
  8. Remove from heat and sample pasta… don’t sample too much until you serve it! 😉

Egg Nog (that’s healthy!!)


almond-milkI cup Almond Milk
4 Ice Cubes
1 Medium Banana
1 tsp Cinnamon
1/2 tsp Nutmeg
1/4 tsp Vanilla Bean or extract
1 tsp Raw Almond Butter
1 (or 2!) Cinnamon Sticks



1. Blend all of the ingredients.
2. Sprinkle cinnamon and nutmeg on top.
3. Add a couple cinnamon sticks for good measure.
4. Warm up your heart and Enjoy!!

Brussel Sprouts, Cranberry and Quinoa Salad


Salad Ingredientsbrusselsprouts
1 pound brussels sprouts, rinsed and ends trimmed, then halved lengthwise and thinly sliced crosswise
2 cups cooked quinoa
1 cup dried cranberries
2/3 cup chopped pecans, toasted
Orange vinaigrette (recipe below!)

Orange Vinaigrette
1/4 cup freshly-squeezed orange juice
1/4 cup olive oil
2 tablespoons apple cider vinegar
pinch of salt and pepper


1. Toss all of the salad ingredients together until combined.
2. Whisk all of the vinaigrette ingredients together until combined.
3. Drizzle vinaigrette on salad. Toss together. Scarf!

More tips and info here!

Cauliflower Rice Stuffing


2 medium heads of cauliflower
1 T olive oil
1 large yellow onion, diced
1 garlic clove, minced
4 stalks of celery, sliced thinly
3 cups of mushrooms, sliced
1/2 cup pecans, roughly chopped
2 1/2 tsp dried sage
1 T poultry seasoning
1 tsp red wine vinegar
1 tsp sea salt
1/4 tsp black pepper


  1. Pulse cauliflower in a food processor until “rice” consistency is reached.
  2. Add olive oil to a large skillet over medium-high heat.
  3. Add onions, garlic and celery and sauté for 5 mins
  4. Add in cauliflower and cook for about 10 minutes, or until fully cooked.
  5. Add mushrooms and continue cooking until they’ve begun to sweat (about another 5 mins)
  6. Top with pecans, spices and vinegar and cook for 1 min.
  7. Serve warm or store in refrigerator for up to 5 days.

More info here!

Healthy Oatmeal Breakfast Cookies


2 cups oatmeal, uncooked quick
2 ripe bananas
1 cup unsweetened applesauce
1 tsp cinnamon
1 tsp vanilla extract

(optional add-ins: 1/3 cup of raisins, chocolate chips or cranberries. For a sweeter cookie, you can also add 1 TBSP of honey)


1. Preheat heat oven to 350 degrees.
2. Mix together, oatmeal, bananas, vanilla extract, applesauce and cinnamon.
3. Prepare a cookie sheets with parchment paper. Drop cookie dough in spoonfuls onto the the cookie sheet, and then flatten cookies into round shapes. ( I made about 17 medium cookies)
4. Bake approx. 25 – 30 minutes, or until golden.  Remove from oven & let rest on cookie sheet for 5 minutes and then move to cooling rack. Be careful, cookies will be very soft until they cool entirely.

Store in an airtight container for up to a week and gobble them up!! 

Berry Delicious Vegan Gummies



1 cup blueberries
1 cup blackberries
⅓ cup water
1 tablespoon agar powder


1. Blend together the blueberries, blackberries, and water until there are no chunks.
2. Strain out the berry juice from the skin and seeds using a mesh strainer. Use a spoon to press and move the mixture around to make sure you’re getting all the liquid out.
3. Add the juice to a pot with the agar powder on medium heat.
4. Bring to a simmer for 30 seconds and remove from heat.
5. Spoon into molds and place in the fridge and let set, about 30 minutes.
6. Remove from molds. Store in a container in the fridge (if you don’t eat them all right away!)

For more info on the recipe, see here!

 Lemon and Herb Spaghetti Squash with Roasted Shrimp


2 small to medium spaghetti squashspaghetti-squash-11-1
12 oz. large shrimp, peeled and deveined (about 20 shrimp)
1 Tbsp olive oil
2 Tbsp butter (grass fed)
Salt and cracked pepper, to taste
3 cloves garlic, minced
2 lemons, juiced
1 tsp. lemon zest
½ cup dry white wine
1 tsp. Dijon mustard
¼ tsp. red pepper flakes
¼ cup plain Greek yogurt
2 Tbsp fresh parsley, chopped


  1. To make the spaghetti squash, preheat oven to 350 degrees F and cut squash right down the middle. Scoop out all the seeds and place cut side down on a baking sheet lightly sprayed with oil so they don’t stick. Bake the squash in the oven for 45 minutes until tender.
  2. Meanwhile in a large skillet, melt oil and butter over medium high heat, add shrimp and season with salt and pepper, sauteing for about 2 minutes. Add garlic and saute an additional 2 minutes until shrimp is cooked through; remove from heat and set aside (you don’t want to overcook the shrimp)
  3. Add lemon juice, lemon zest, white wine, Dijon mustard and red pepper flakes and bring to a boil. Reduce heat and allow sauce to simmer until the spaghetti squash has finished baking.
  4. Remove the skillet from heat and take squash out of the oven. Scrape out all the strands of spaghetti using a fork, throw spaghetti squash into a colander and place in the sink, pressing gently with a paper towel to allow any excess water to drain out.
  5. Whisk yogurt in with the sauce until creamy and smooth then stir in chopped parsley. Toss with spaghetti squash and shrimp, serve and enjoy!

Nutritional Info and more on the recipe here and here!

Baked Sweet Potato Fries


2 lb Sweet Potatoes
2 tbsp Olive Oil
⅛ tsp Salt
⅛ tsp Pepper
⅛ tsp Garlic Powder
⅛ tsp Paprika



1. Preheat oven to 450.
2. Line a baking sheet with parchment paper.
3. In a shallow dish, combine oil & spices.
4. If leaving the skin on, scrub your sweet potatoes really well. If not, peel your potatoes. (Totally up to you!)
5. Cut sweet potatoes into ¼” fries.
6. Toss fries in olive oil to coat.
7. Spread fries out on a prepared baking sheet.
8. Bake for 30 minutes, turning occasionally or until fries are browned.


Almond Butter and Banana Open Sandwich


1 big bananaalmond-butter-and-banana-open-sandwich02
2 TBSP almond butter
1 TBSP raw honey/agave/maple syrup
1 TBSP tahini
Toppings of choice: walnuts, raisins, almond flakes, sesame, chia seeds


  1. Slice your banana lengthwise.
  2. Mix almond butter with tahini and sweetener of choice.
  3. Layer it all up!
  4. Enjoy.
  5. Be happy.

Colorful Yummy Healthy Salsa

Screen Shot 2016-08-23 at 10.28.57 AMIngredients

1/2 cup olive oil
1/3 cup white wine vinegar
1 teaspoon chili powder
1 teaspoon salt
1 pound Roma tomatoes, seeded and diced
1 (15 ounce) can black-eyed peas, rinsed and drained
1 (15 ounce) can black beans, rinsed and drained
1 (11 ounce) can super sweet corn, drained (see notes)
1 red onion, diced
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup chopped cilantro (1 bunch)


1. In a large bowl, whisk together the olive oil, white wine vinegar, chili powder, and salt. Add tomatoes, black-eyed peas, beans, corn, red onion, and bell peppers. Stir to combine.

2. Stir in cilantro. Cover and chill at least 1 hour or overnight to blend flavors. Serve chilled or at room temperature.

 FroYo Berry Bites


1/4 cup crushed almonds or almond mealFroYo-Berry-Bites
2 tablespoons coconut sugar (or more for sweeter!)
2 tablespoons coconut oil, melted
3/4 cup plain Greek yogurt, low-fat
2 tablespoons honey
1 1/2 cups fresh chopped strawberries and/or raspberries
6-cup muffin tin and liners


  1. Line a 6-cup muffin tin with silicone or parchment cupcake liners, or add directly to nonstick muffin tin.
  2.  In a small bowl, stir together crushed almonds, coconut sugar, and coconut oil. Spoon a small amount into the bottom of each muffin cup.
  3. In a medium bowl, mix together yogurt and honey. Spoon 2 tablespoons into each muffin cup, covering the crust.
  4. Top with fresh chopped berries. Freeze until firm, about 6 hours. To serve, remove from silicone wrapper and enjoy! 

Summer Guacamole


4 ripe Hass Avocados, seeded, diced and scooped from peel (about 26 oz before peeled and cored)
1 1/2 Tbsp fresh lime juice
1/4 cup + 2 Tbsp finely chopped red onion
1 large Roma tomato, seeds and pulp removed then diced
1 clove garlic, minced
2 Tbsp chopped cilantro
1 – 3 pinches cayenne pepper, optional
Salt and freshly ground black pepper, to taste


1. Partially mash avocados with a fork on a cutting board or in a large bowl.
2. Pour lime juice over top and continue to mash to reach desired consistency. Transfer to a mixing bowl.
3. Run chopped red onions under cold water (to remove harsh bite from onion), drain well and add onions to avocado mixture.
4. Add diced tomato, garlic, cilantro, cayenne pepper and season with salt and pepper to taste, stir to combine.
5. Serve with tortilla chips or alongside Mexican entrees.
6. Devour and enjoy!!

 Sparkling Raspberry Lemonade


12 oz fresh raspberries
1 cup fresh lemon juice, chilled
1/2 cup cold water
1/2 cup granulated sugar (or to taste) *It’s sweet enough without any added sugar!
1/2 cup honey
1 liter (33.8 oz) sparkling water or club soda, chilled
Fresh mint and ice, for serving


1. Place raspberries in a food processor and pulse until well pureed. Force raspberry puree through a fine mesh strainer into a bowl.
2. In a large pitcher (if you don’t have one large enough you may need two) whisk together water and sugar until sugar has dissolved.
3. Pour in honey and mix until blended.
4. Stir in raspberry mixture and lemon juice then pour in club soda and stir once.
5. Serve with ice and fresh mint. And Enjoy!

Homemade Fresh Summer Rolls with Easy Peanut Dipping Sauce

Screen Shot 2016-04-12 at 1.04.22 PM



1/4 cup creamy peanut butter
1 Tablespoon hoisin sauce
2 teaspoons soy sauce
1 clove garlic, mashed (or about 1 teaspoon minced)
1 teaspoon Sriracha sauce or a chile garlic sauce, optional for spice
1-2 Tablespoons warm water, or more as needed


10 spring roll rice paper wrappers
1 large carrot, peeled and julienned
1 large cucumber, julienned (you can peel, but I don’t)
1/2 of a large red pepper, julienned
1/3 cup chopped purple cabbage
1 ounce cooked rice noodles/rice vermicelli (optional)
1 avocado, sliced
handful fresh cilantro (and/or mint, basil)
5 large green lettuce leaves (romaine, butter, etc), torn in half
20 medium cooked shrimp, peeled and sliced in half length-wise


  1. First, read through this post to learn some tips/tricks for making these summer rolls. Also, make sure every single ingredient in the summer rolls is prepared/chopped/cooked before you assembling.
  2. Prepare the dipping sauce: You can whisk everything together in a bowl or use a food processor. Add everything to a medium bowl (except water and optional garnish) and whisk until smooth. Add 1-2 Tablespoons of warm water or until you reach desired thinness. Pour into a serving bowl/ramekin and top with garnish. Set aside.
  3. Prepare the rice paper wrappers: Pour warm water into a large bowl or 9-inch square or round baking pan. Working with one at a time, dip the rice paper wrapper into the warm water for 15-20 seconds (or whatever the package suggests). Usually it’s around that time. You want the wrapper to be soft, yet still slightly firm and pliable. Immediately remove from the water and place flat onto a work surface such as a large plastic or ceramic cutting board. Pat the wrapper slightly dry.
  4. Fill the rolls: Place a few sticks of carrot, cucumber, red pepper, and a sprinkle of cabbage on top of the bottom 1/3 of the rice paper. Then, a small amount of noodles (if using), a slice or two of avocado and a bit of cilantro. Lay 1/2 of a lettuce leaf on top and 4 slices of shrimp on top. Remember, do not overstuff the roll. Start small then add more, as needed, as you roll each one.
  5. Roll them: Roll everything up tightly. To do so, gently pull up the bottom of the roll and roll over the filling. Then, roll and use your hands to tuck the filling in as you go. It’s basically like you’re rolling a burrito! Remember, you want a very tight roll. You can fold in the sides of the rice paper roll if you wish, but sometimes I don’t.
  6. After rolling each, place on a serving plate. Cut in half, sprinkle with sesame seeds, and serve with peanut sauce.

 For more info:

Cleansing Detox Soup


1/4 cup water (or vegetable broth)
1/2 of a red onion, diced
2 cloves garlic, minced
3 celery stalks, diced
3 medium carrots, diced
1 small head of broccoli, florets
1 cup chopped tomatoes
1 tablespoon fresh ginger, peeled and minced
1 teaspoon turmeric (I used powdered)
1/4 teaspoon cinnamon
1/8 teaspoon cayenne pepper, or to taste (optional)
fine-grain sea salt and black pepper, to taste
6 cups water (or 4 cups vegetable broth + 2 cups water)
2 cups kale, de-stemmed and torn in pieces
1 cup purple cabbage, chopped
juice from 1/2 of a small lemon (or a whole lemon, depending how much lemon flavor you prefer)


  1. In a large pot, add the water and turn on the heat to medium-high.
  2. After it’s hot, add the onion and garlic. Sauté for 2 minutes, stirring occasionally.
  3. Add the celery, carrots, broccoli, tomatoes and fresh ginger. Stir and cook for 3 minutes, adding in extra water or broth as needed (another 1/4 cup).
  4. Stir in the turmeric, cinnamon, and cayenne pepper plus salt and pepper to taste.
  5. Add in the water or vegetable broth and bring to a boil. Reduce heat and simmer for 10-15 minutes or until vegetables are soft. Add in the kale, cabbage and lemon juice near the last 2-3 minutes of simmering.
  6. Enjoy!

**For more information on the health benefits of this amazing soup, check out the author’s page at:



Fruit Christmas Tree



1. To make tree base structure: Trim the bottom (stem end) of a large cabbage a bit so it will rest level and place it on your serving platter.  Slice off a bit of the top part of the cabbage so you have a flat surface on which to place the smaller cabbage.

Insert bamboo skewers into the top of the base cabbage. Trim off a little of the rounded end (not the stem end) on the smaller cabbage so it is flat. Place the smaller cabbage, cut side down, on to the base cabbage and on to the skewers so they are secured to each other. The stem end of the smaller cabbage should be at the top of the tree base.

Check out the shape of your tree and trim the sides starting at the top going down to the base to give it more of a conical form. You only have to do this a little and mostly at the top.

2. Chose fruit you want to use. Insert toothpicks into one end of each fruit then insert the other end into the cabbage base. It may be necessary to break toothpicks in half so they don’t poke out of the top of the fruit.. For the grapes, you could insert the toothpick into the cabbage base first and then put the grapes on the toothpicks, otherwise you may squish them!

3. Continue building rows of fruit up the tree in a pattern to your liking. Place fruit loose around the bottom of the tree to fill it out.Don’t be afriad to adjust, move around, or trim any of the fruit along the way.

4. Admire your creative work of edible art!

Ingredients (all optional and open to be changed to your liking!)

Green and Purple Grapes
Cantaloupe (shaped like a star)
Watermelon balls
Pineapple (could also be shaped)
Anything else you think would be yummy!

TIP: During the tree building process step back and “eyeball” the tree shape from all angles to make sure you are making a nice, even cone shape. Adjust fruits as necessary.



Roasted Sweet Potatoes, Yams, and Brussels Sprouts with Fresh Rosemary



2 sweet potatoes (white flesh), peeled and cut into cubes
2 yams (orange flesh), peeled and cut into cubes
2 cups brussels sprouts, washed and cut in half
1 red onion, cut into big chunks
5 garlic cloves, peeled
Drizzle of olive oil
Fresh rosemary, finely chopped
Salt and pepper to taste


1. Preheat the oven to 400 degrees. Line a large baking sheet with foil and coat with cooking spray.
2. Put the potatoes, yams, brussels sprouts, onion chunks, and garlic cloves in a large bowl.
3. Lightly drizzle the vegetables with olive oil. Stir until they are all coated.
4. Season the vegetables with the fresh rosemary and salt and pepper. Stir again.
5. On the large baking sheet, add the vegetables. Make sure they are laid out flat. Place the baking sheet in the hot oven.
6. Roast vegetables for about 40-45 minutes, stirring them every 15 minutes or so.
7. You may want to remove the garlic cloves to serve, but if you want to eat them, go for it! Serve hot.


 Apple, Almond & Buckwheat Muffins


apple muffinsDry ingredients
1 cup / 100 g almond flour
1 cup / 100 g rolled oats (use cert. gluten free if intolerant)
2/3 cup / 75 g buckwheat flour
2 tbsp arrowroot (or potato starch)
1 1/2 tsp baking powder
1/2 tsp baking soda
1 tsp ground cinnamon
1 tsp ground cardamom
½ tsp ground ginger
½ tsp sea salt

Wet ingredients

3 organic apples
160 ml / 2/3 cup plain unsweetened yogurt or plant yogurt
80 ml / 1/3 cup coconut oil, butter or olive oil
10 fresh soft dates, pitted and mashed
3 large eggs (or 3 tbsp chia seeds mixed with 9 tbsp water)
1/2 cup / 120 ml apple sauce, unsweetened


  1. Preheat the oven to 400°F / 200°C.
  2. Grease a muffin pan with oil or butter or line it with muffin tins.
  3. Add all the dry ingredients to a food processor or blender and process on high speed so the oats turn into coarse flour and all ingredients are mixed. Transfer to a large mixing bowl.
  4. Add eggs, yogurt, coconut oil, dates and 1/3 cup / 80 ml of the apple sauce (save the rest for later) to the food processor or blender and mix until smooth, and then transfer to the mixing bowl with the dry ingredients.
  5. Grate two of the apples and add them to the batter.
  6. Divide the batter into the muffin tins, filling them only half way up. Drop a heaping teaspoon of apple sauce in the middle of each muffin and then cover with the remaining batter.
  7. Slice the last apple thinly, brush the slices with oil and place one or a few slices on top of each muffin, pressing them down slightly. Dust with cinnamon.
  8. Bake for about 18-20 minutes. Let cool for a bit before taking them out of their tins and they will release easier. Enjoy!

 Spicy Carrot & Butternut Soup!


Yummy soup!1 x Medium sized Butternut squash or pumpkin
2 x large Carrots
1 x large red onion
2-3 x garlic cloves
1 x fresh red chilli
1 x piece of ginger
Ca. 1.2 litres of vegetable stock
Juice of 1 orange (optional)
Fresh thyme leaves
Salt and pepper
Olive/Coconut Oil


  1. Cut the onion and garlic cloves into nice fine pieces. Now get going on the squash by peeling it and cutting it into cube sized pieces the size of a standard dice. Peel the carrots and cut a similar size.
  2. Now, carefully deseed the chilli and cut it into small pieces. Wash your hands thoroughly, before you wipe your eyes! Peel the ginger and chop roughly.
  3. Now the cooking starts – Heat the oil (coconut is preferable) in a large pot and gently fry the onion and garlic on a low heat until they begin to soften (approx 4 min). Throw in the carrot and squash and season and then fry for another 5-6 minutes until it all starts to soften a little. Add more oil if you need it here.
  4. Next chuck in about 1.2 litres of organic/yeast free vegetable stock, the ginger, chilli and thyme leaves. Bring it all to boil and then simmer for about 25 min until the squash and carrots are soft.
  5. Now is the fun part – throw it all into a blender and puree it up until it is smooth (or slightly chunky like in the picture)
  6. If you’re looking for an extra zing you can now squeeze in fresh juice from 1 orange – but this does decrease the alkalising effect of the soup a little. Delicious though.

Thanks Ross!


Melon Ball Punch


25.4 oz Sparkling white grape juice
2 cups clear lemon lime flavored soda (I used Sprite)
1 cup lemonade (I used Simply)
1 small ripe watermelon
1 small ripe cantaloupe
1 small ripe honeydew melon
fresh mint leaves
2 limes, sliced, plus more for garnish if desired


1. In a pitcher stir together grape juice, soda and lemonade.
2. Place in the fridge to chill.
3. Use a melon baller to scoop out the flesh of the watermelon, cantaloupe, and honeydew melon.
4. Place melon balls on a cookie sheet lined with foil.
5. Place in a Refrigerator to freeze, Once frozen add a few cups of melons balls to pitcher along with fresh mint leaves and slices of lime.
6. Stir, then Refrigerate for at least 30 minutes to allow the flavors to blend.
7. Serve cold using additional frozen melon balls as ice cubes.
8. Garnish glasses with lime slice and mint leaf. 



Grilled Shrimp “Souvlaki”



1 pound large shrimp, peeled and deveined
6 tablespoons fresh lemon juice, divided
2 teaspoons olive oil, divided, plus additional for brushing grill
3 tablespoons chopped fresh dill, divided
1 tablespoon chopped fresh oregano
3/4 cup low-fat Greek yogurt, divided
2 garlic cloves, minced and divided
2 cucumbers (about 1 pound)
Black pepper, to taste
1 pint cherry tomatoes (about 1/2 pound)
1 small red onion, cut crosswise into 1/3-inch-thick rings
4 whole-grain flatbreads
8 small romaine leaves (optional)


1. Preheat grill.

2. Rinse shrimp, and pat dry. Stir together 2 tablespoons lemon juice, 1 teaspoon oil, and 1 tablespoon each dill and oregano in a medium bowl. Add the shrimp, and toss to combine. Marinate, stirring occasionally, 10 minutes.

3. Stir together 1/4 cup yogurt, half of garlic, 2 tablespoons lemon juice, and 1 tablespoon dill in a serving bowl. With a vegetable peeler, cut cucumbers into lengthwise ribbons, discarding the largely seeded core. Toss cucumber ribbons with yogurt mixture and pepper, to taste.

4. Combine the remaining 1/2 cup yogurt with remaining 2 tablespoons lemon juice, remaining 1 tablespoon dill, and remaining garlic in a small serving bowl for raita sauce. Season with pepper, to taste.

5. Toss tomatoes and onion with remaining 1 teaspoon olive oil in a bowl. Grill shrimp with tomatoes and onion in a lightly oiled well-seasoned cast-iron skillet or grill pan, turning once, 5 minutes or until shrimp are bright pink and cooked through, tomatoes are softened, and onion is golden brown and tender. Transfer to a plate; cover and keep warm.

6. Grill flatbread until golden brown and slightly crisp. Transfer to 4 serving plates; top evenly with cucumber salad, shrimp, onions, tomatoes, and romaine, if desired. Serve with raita sauce.

**For the vegetarian version, substitute the shrimp with tofu or tempeh. You can also play around with it and add different vegetables and seasonings!

 Check out the nutritional facts here!

 Make your own Sushi!

With my travels to Japan, I wanted to share some healthy recipes for making your own Sushi at home! Here is my favorite vegetarian recipe I’ve found. (pictured)FNM_040110-Try-This-At-Home-024_s4x3.jpg.rend.snigalleryslide

  • Making the sushi rice isn’t easy but if you follow these guidelines it will be much easier!!
  • For more maki, nigiri and veggie options or more tips, trick and recipes, check out the go-to site here!

Grilled Veggies in Foil Packet! Perfect for Summer…


1/2 cup canola oil
1/4 cup cider vinegar
1 clove garlic, minced
1 teaspoon seasoned salt
1/2 teaspoon pepper
1/2 pound green beans, trimmed
1/2 pound yellow wax beans, trimmed
1 red bell pepper, seeded, cut into 1/2-inch strips
1 yellow bell pepper, seeded, cut into 1/2-inch strips
1 zucchini, trimmed, cut into 1/4-inch rounds
1 summer squash, trimmed, cut into 1/4-inch rounds



1. Preheat grill to medium. Cut 6 12-by-18-inch pieces of heavy-duty foil.
2. In a large bowl, whisk oil, vinegar, garlic, seasoned salt and pepper. Add vegetables; toss to coat. Divide vegetables evenly among foil pieces. Drizzle with any remaining dressing.
3. Fold long sides of foil toward each other, crimping edges to seal. Fold and crimp remaining edges, forming a sealed packet.
4. Place packets, seam side up, on grill. Close grill and cook for 20 minutes. To check for doneness, remove one packet from grill, open carefully and taste a vegetable: It should be crisp-tender. Carefully open packets and serve.


Superfood Power Smoothie


2 large bananas, previously peeled, sliced, and frozen
1 heaping handful spinach (about 1.5 cups)Super-Foods-Smoothie-4
1/2 of a large apple, chopped (or 1 small – use your favorite variety)
1/2 cup almond milk (or your favorite milk)
1 Tablespoon ground flax (optional)*
7 large strawberries, sliced


Peel the apple if you do not prefer the skin to be in your smoothie. I did not peel mine.

Blend 1 banana, the spinach, apple, 1/4 cup almond milk, and flax together until smooth. Add more milk if it is too thick. Scrape down the sides of the blender as needed. Pour equally into 2 glasses.

Rinse out the blender and blend 1 banana, 1/4 cup almond milk, and the strawberries together until smooth. Scrape down the sides of the blender as needed and add more milk if it is too thick. Pour the strawberry smoothie on top. Serve immediately.

The layered smoothie look is optional, so you may just blend all of the ingredients together instead.



Vegan Chocolate Cake… yum!


For the Cake:
1 1/2 cups original unsweetened Almond Breeze Almond Milk
2 tsp white or apple cider vinegar
1 1/4 cups unsweetened applesauce
1/2 cup strong brewed coffee (or sub more almond milk)
2/3 cup melted coconut oil, or sub grape seed or canola oil
2 tsp pure vanilla extract
2 cups + 2 Tbsp whole wheat pastry flour or unbleached all-purpose flour
1 1/3 cups cane sugar (or sub granulated sugar)
1 cup unsweetened cocoa powder
2 tsp baking soda
1 tsp baking powder
1/4 tsp salt

For the frosting:
1 cup (16 Tbsp) vegan butter, softened*
2 1/2 – 3 cups powdered sugar**
2/3 cup unsweetened cocoa powder
1/4 cup dairy-free semisweet chocolate, melted and slightly cooled
2 tsp pure vanilla extract
~1/4 cup unsweetened original Almond Breeze Almond Milk

* We used avocado instead of the butter and it was Fantastic!
**We didn’t use the entire amount of powdered sugar. We added gradually until sweet enough. It was about 2 cups.

  1. Preheat oven to 350°F and lightly spray 2 8-inch round cake pans or one large rectangular pan with nonstick spray. Dust with cocoa powder, shake out the excess and set aside.
  2. Mix the almond milk and vinegar in a large mixing bowl, and let set for a few minutes to activate. Add the oil, coffee, vanilla extract, and applesauce and beat until foamy.
  3. Add the flour, sugar, cocoa powder, baking soda, baking powder, and salt to a sifter and slowly sift over the wet ingredients while mixing with a hand-held or standing mixer. If you don’t have a sifter, simply mix dry ingredients in another bowl and add to the wet mixture while beating. Beat until no large lumps remain. It should be creamy and pourable. Taste and adjust sweetness as needed, adding more sugar if desired (We found it plenty sweet).
  4. Divide batter evenly between your 2 cake pans or rectangular pan. (We used a rectangular pan then cut it in half for the two layers)
  5. Bake 25-30 minutes, or until a toothpick inserted into the center comes out clean. Let cool completely before frosting.
  6. While cooling, prepare frosting by beating together all ingredients until light and fluffy, adding the powdered sugar in small amounts until you reach your desired consistency and sweetness. If it becomes too thick, add more almond milk. If it’s too thin, add more cocoa powder or powdered sugar. *
  7. Once the cake is cooled, frost generously with frosting, adding a thick layer between the top and bottom layers (if doing a 2-layer cake). Alternatively, omit the frosting and dust with cocoa powder.
  8. Serve with a scoop of dairy-free ice cream, a drizzle of chocolate or caramel sauce, coconut whipped cream or a glass of almond milk! 


Brussel Sprouts Sliders


6 tablespoons olive oil, divided
2 large sweet or yellow onions, sliced thin05VEGTHANKSGIVING3-articleLarge
Salt to taste
20 large brussels sprouts
1 tablespoon tamari
2 to 3 cloves garlic, pressed
a dash of liquid smoke (if desired)
½ teaspoon ground cumin
¼ teaspoon cayenne pepper
8 ounces tempeh, cut into thin slices
5 teaspoons grainy mustard


1. Heat a large skillet over medium heat. Add 2 tablespoons olive oil, heat for a minute, then add the onions and a sprinkling of salt. Stir frequently, making sure to stir from the bottom of the pan up, to dislodge any sticking onions. They will begin to yellow and shrink in volume, as they darken from yellow to more of a caramel color, lower the heat. Keep cooking until they are at the desired state. This usually takes between 25 and 35 minutes. Let cool.

2. Preheat the oven to 375 degrees.

3. Cut the brussels sprouts in half from top to bottom, keeping the two halves close together. If you don’t , you will have to search for a pair that fits well together after they have roasted. Mix together two tablespoons olive oil, tamari, pressed garlic, cumin, cayenne and liquid smoke in a bowl to make the marinade. Taking one complete brussels sprouts pair at a time, dip both halves in the marinade. Remove and let sit cut side down on a parchment lined baking sheet.

4. Bake for 12 minutes, then turn the sprouts and bake 7 more minutes.
Prepare a second parchment lined baking sheet. Pour the marinade into a baking pan and let the tempeh sit in it for 20 minutes, then turn all the pieces and let them marinade another 10 minutes. Remove the tempeh and set them up without touching on the baking sheet. If there is any reserved marinade, brush over the remaining pieces.

5. Bake at 375 for 12 minutes, gently turn, and bake for 5 minutes more. Cool onions, brussels sprouts and tempeh for assembly.

6. Take one half of a brussels sprout, smear with mustard, add a piece of tempeh cut to fit the size of the sprout, add some onions (I used a melon baller for this). Take the other half of the brussels sprout and position it so the two spouts are like the buns on a burger, with the cut sides facing each other, and secure with a toothpick.

7.Warm on a baking pan in a 325 degree oven for 10 to 15 minutes.


Dairy Free Pumpkin Space Cheesecake

For the Crust:
1/2 cup ground flax mealScreen Shot 2014-11-13 at 2.41.19 PM
1/2 cup almond flour
3-4 tablespoon extra virgin organic coconut oil
1/2 tsp cinnamon
1 tsp THM Sweet Blend or Truvia, or stevia to tasteFor the Filling:
3 cups cashews (or pecans, walnuts, or almonds. A combination of these can work too)
2/3 to 1 cup coconut milk (full fat)
2/3 cup pumpkin
1 cup coconut oil, melted
2 tablespoons of THM Sweetblend, Truvia, or stevia to taste
1 tablespoon gelatin – I use Great Lakes brand
1 tablespoon gluten free vanilla extract
1 teaspoon sea salt
1/2 teaspoon cinnamon
1/4 teaspoon ginger
1/8 teaspoon cloves, allspice or nutmeg (your choice)
For the Crust:
1. Mix the flax and almond flour together with the cinnamon and sweetener with a fork.
2. Soften the coconut oil and blend the coconut oil with the flour mixture.
3. Press into a 9″ pyrex pie dish.
For the Filling:
1. Add all of the ingredients into the blender, except the coconut oil.
2. Blend on high until the ingredients are well homogenized pouring the coconut oil in while blending.
3. Use a spatula or tool to keep in the ingredients moving in the blender. Watch out for the blades!
4. Pour into the crust filled pie dish.
5. Place into the refrigerator for 24 hours or until firm enough to serve. Basically until it no longer jiggles in the center.
6. Serve and Enjoy!


Veggie Quinoa Croquettesrecipe




1 cup dry quinoa, cooked in 2 cups water, yielding 3 cups cooked quinoa, cooled

1 very large sweet potato, peeled, diced, steamed, mashed: yielding 2 cups mashed sweet potato

1 cup finely diced red onion

1/2 cup finely diced red pepper

4 cloves garlic, crushed

2 tbsp olive oil + 1 tbsp to brown the croquettes

1/3 cup chopped fresh cilantro

1 – 14oz tin pinto beans, drained & rinsed

1/2 cup hemp seeds

1 tsp dried oregano

1 tsp ground cumin

juice of one lime

1 tsp celtic sea salt


1. In large mixing bowl place cooked quinoa & mashed sweet potato.
2. Saute onion, red pepper and crushed garlic in 2 tbsp olive oil for 2-3 mins til translucent but not browned.  Allow to cool and then add to mixing bowl.
3. Add remaining ingredients to bowl.  Stir or use hands to combine.
4. Heat olive oil in saute pan on medium heat and form mixture into croquette and gently turn into pan.  Heat thru while browning gently on both sides.
5. Remove from heat and slide directly onto dining plate.
6. Repeat until you have enough for you and your dinner crowd.  These patties are tender and fragile so handle them the least possible by turning onto dinner plate directly from saute pan if you can for the nicest presentation.

 Arugula Salad with Plums and Pumpkin Seeds


  • 3 medium plums, pitted and cut into 1/2-inch-thick wedges   plum-salad-2014
  • 2 Tbs. Seasons rosemary fused extra virgin olive oil
  • 2 Tbs. Seasons vermont maple balsamic vinegar
  • 1 Tbs. minced shallot
  • Seasons rosemary infused salt to taste
  • Fresh crushed pepper
  • 6 oz. baby arugula (6 packed cups)
  • 5 Tbs. roasted pumpkin seeds


1. In a small bowl, whisk  together Seasons rosemary fused extra virgin olive oil, Seasons Vermont maple balsamic, rosemary salt, pepper and shallot.

2. In a large salad bowl, lightly season the arugula with pepper, add plums and the roasted pumpkin seeds. Add dressing and toss with enough of the dressing to coat.

Sonia’s Favorite Green Drink



  • Bunch of kale
  • Bunch os spinach
  • Bunch of parsley
  • Chunk of cucumber
  • 1-2 Apples
  • 1/2 Lemon

Blend and love!





Chocolate Avocado Smoothie


  • 1 serving chocolate protein powder of your choice
  • 1 Tbsp cocoa powder
  • 2 tsp maple syrup
  • ½ avocado
  • 1 cup Ice
  • 1.5 cups non-dairy milk (coconut, almond, or hemp)


  1. Add all ingredients to blender.
  2. Blend until smooth.
  3. Enjoy!

Cucumber Avocado Rolls



1 Avocado
1/4 Cup Basil Leaves
1 Close Garlic
2 Teaspoons Lime Juice
1/4 Teaspoon Salt
1 Tablespoon Nutrtitional Yeast
Several Grinds of Pepper
1 Cucumber
Smoked or Sweet Paprika for Garnish


1.  Toss all the ingredients (except the cucumber and paprika) in a food processor or blender. Or if you would like to do it by hand, finely mince the garlic and basil, and mash all the ingredients together with a fork until smooth and creamy.

2. Use a mandoline or potato peeler to cut long thin strips from the cucumber.

3. Take a cucumber strip and spread a thin coat of the avocado mixture along the length of the cucumber. A little goes a long way! Make sure to get some avocado all the way to the end, so it will stick the roll together. Roll it up! No toothpicks needed. Do the same with the rest of your cucumber strips. Sprinkle with a little paprika and serve right away.


Black Bean Tacos with Avocado Cilantro-Lime Sauce

Two 15 oz. cans black beans
1 cup salsa (restaurant-style or other)
1 tsp. cumin
Corn tortillas
Toppings of your choice: lettuce, tomato,  onion, roasted red peppers, corn, avocado,  cilantro, etc.
{For the sauce}
1/2 ripe avocado
3/4 cup cilantro, stems removed
Juice from 1 lime
1 clove garlic
1 Tbsp. olive oil
1 tsp. agave/honey
1/8 tsp. salt

1. Make the avocado sauce: in a food processor or blender, add all sauce ingredients and blend. Add a touch of water to thin if necessary, and tweak seasonings as desired. Set aside, or refrigerate if making ahead of time.
2. In a pan over medium heat, add black beans (rinsed and drained), salsa, and cumin. Heat for about 5 minutes stirring occasionally, until heated through. (Optional: mash beans after heating for a creamier filling.)
3. While the beans are heating, chop and prepare your toppings. Warm the tortillas if desired.
Assemble the tacos: spoon the black bean mixture in the center of the tortillas, drizzle a small amount of avocado sauce over the top, and add your toppings.



Baked Chipotle Sweet Potato and Zucchini Fritters


  • 1/4 cup unsalted butter, melted (or vegan butter)
  • 1 large egg (or egg replacer or flax egg)
  • 2 teaspoons chipotle seasoning (I use Mrs. Dash Southwest Chipotle)
  • 1/2 teaspoon salt, or to taste
  • 1/2 teaspoon black pepper, or to taste
  • 2 tablespoons all-purpose flour (or almond, oat, or a gluten-free flour blend)
  • about 3 cups coarsely grated sweet potato (1 medium to large sweet potato, peeled and grated)
  • about 2 cups coarsely grated zucchini (1 large or 2 small zucchini)


1. Preheat oven to 375F and line two baking trays with Silpats, parchment paper, or aluminum foil and spray with cooking spray; set aside. The fritters will stick badly if you don’t line the sheets.

2. In a large microwave-safe bowl, melt the butter, about 1 minute on high power. To the melted butter, add the egg and beat with a fork to combine.

3. Add the chipotle seasoning, salt, pepper, and stir to combine. Add the flour and stir to combine. Add the sweet potato, zucchini, and toss to combine. Mixture will be loose and a bit soggy.

4. Using a 1/2-cup measure, form fritters by transferring one heaping half-cup of vegetable mixture from mixing bowl directly to baking trays. The fritters were each about 4-inches in diameter and about 1-inch high and they weren’t traditional well-packed patties; rather they were loosely packed circular shapes on the baking trays.

5. Bake fritters for 10 minutes at 375F and if fritters have “leaked” or released any liquids, either from the zucchini releasing water, or the butter-egg mixture, just “push” the liquid back into a fritter using a spatula.

6. Lower oven temperature to 350F and bake for about 15 minutes. Carefully flip fritters over (they will be soft and delicate; consider using two spatulas to scoop-and-flip without breaking them) and bake for about 15 more minutes, or until browned. Fritters will be browned but soft upon removal from oven. Allow them to cool and firm up on the baking trays for at least 10 minutes before moving or serving them.

7. Serve fritters with a favorite mustard, ketchup, hot sauce, sour cream, salsa, or other favorite condiment. Fritters will keep in an airtight container for up to 5 days in the refrigerator. They can be wrapped individually in plasticwrap and make for handy lunchbox food.

Grilled Salmon Salad with Fresh Strawberries

Ingredients:Screen Shot 2014-11-12 at 3.28.44 PM

For the dressing:
½ cup extra virgin olive oil
3 tbsp. white wine vinegar
Juice of 1 lemon (about 2-3 tbsp.)
¼ cup finely chopped sweet yellow onion
Coarse salt and freshly ground pepper

For the salad:
½ cup slivered almonds
3 tbsp. butter, divided
4 salmon fillets, about 6-8 oz. each
Salt and pepper
10 oz. mixed greens, rinsed and dried
1½ cups fresh strawberries, hulled and sliced
Lemon wedges, for serving


1. To prepare the dressing, combine the olive oil, vinegar, lemon juice and onion in a jar.  Seal tightly and shake until well combined. Season to taste with salt and pepper.

2. Heat a grill to medium-high.  Meanwhile, heat a small skillet over medium-high.  Melt 1 tablespoon of the butter in the skillet and stir in the almonds.  Cook, stirring occasionally, until the nuts are evenly browned and lightly toasted.   Remove from the heat and let cool.

3. When the grill is heated, oil the grates.  Pat the salmon fillets dry and season with salt and pepper.  Divide the remaining 2 tablespoons of butter into 4 equal slices.  Transfer the fillets to the grill, skin-side down and place a pat of butter on top of each.

4. Let cook about 3-4 minutes, then flip carefully and continue cooking until the salmon is nicely browned outside and just cooked through inside, about 3-4 minutes more.  Remove the salmon to a plate and let cool briefly; remove the skin and discard.  Squeeze a bit of fresh lemon juice over each fillet.

5. In a large bowl, toss the mixed greens with a few spoonfuls of the dressing, adding more to taste.  Divide the greens onto serving plates.  Add a salmon fillet to each bed of greens (either intact, sliced or flaked depending on your preference).  Top each salad with a sprinkling of the toasted almonds and strawberry slices.  Serve immediately.


Spinach Salad with Chicken, Avocado and Goat Cheese



8 cups chopped spinach (1 bag)
1 cup halved cherry or pear tomatoes
1/2 cup corn (frozen, canned, or cut off the cob)
1 1/2 cups chopped cooked chicken
1 large avocado, sliced
1/3 cup crumbled goat or feta cheese
1/4 cup toasted pine nuts

3 tablespoons white wine vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon Dijon mustard
salt and freshly ground black pepper, to taste


1. Place spinach in a large salad bowl. add remaining salad ingredients.

2. In a small bowl, whisk together the dressing ingredients. Pour over the salad and toss (a little at a time… as much dressing as you desire).

Almond and Parmesan Baked Tilapia


3-4 Tilapia filets, thawed if frozen (This recipe will work best with pieces that are at least 1/2 inch thick.)
1/4 cup melted butter (or olive oil)
1/3 cup almond meal
2 T finely grated Parmesan or Asiago cheese
1/2 tsp. garlic powder
1/4 tsp. pepper (or slightly more lemon pepper)
1/2 tsp. fish rub (optional, but recommended, consider Szeged Fish Rub.)


1. Preheat oven to 425F/220C. Spray baking dish with non-stick spray.

2. Melt butter over low heat or heat up olive oil. In a flat bowl big enough to hold the fish, mix almond meal, Parmesan, garlic powder, lemon pepper or pepper, and Fish Rub in a flat dish.

3. Dip each fish filet in butter or olive oil, turning to coat both sides, then into almond mixture. Try to get as much of the almond mixture to stick to the fish as you can.

4. Bake 20-30 minutes, or until fish is firm to the touch and coating is turning golden brown. The baking time will depend on the thickness of the fish, so watch it carefully. You could eat this with homemade tartar sauce or any type of tartar sauce if you wish!

5. Enjoy with a nice healthy, green filled salad.



 Spiced-Rubbed Salmon



  • 1 tsp coriander
  • 1 tsp cumin
  • 1/2 tsp fennel seeds
  • 1 tsp brown firmli light pack sugar
  • 1 tsp kosher salt
  • 2 salmon fillets (each 6 to 8 oz., with skin intact, pin bones removed)
  • 2 tbsps extra-virgin olive oil


1. Heat a small fry pan over medium-high heat. Put the coriander, cumin and fennel seeds in the pan and toast, stirring constantly, until golden brown and fragrant, 2 to 3 minutes.
2. Transfer the spices to a spice grinder or a mortar. Grind the spices using the grinder or a pestle. Transfer to a small bowl and stir in the brown sugar and salt.
3. Place the salmon, skin side down, on a plate and rub the top of each fillet with the spice mixture. Cover with plastic wrap and refrigerate for 1 hour.
4. Preheat an oven to 400°F.
5. In a large ovenproof fry pan over medium-high heat, warm the olive oil until almost smoking. Place the salmon, skin side up, in the pan and sear for 2 minutes.
6. Carefully turn the salmon over and transfer the pan to the oven.
7. Cook until the fish is golden brown underneath and the flesh is opaque throughout, 5 to 6 minutes.

Transfer the salmon to warmed plates and serve immediately. Serves 2.

Raw, Awesome Tacos


Raw paté:

  • 1 cup raw pecans
  • 1/2 cup raw sunflower seeds
  • 1 1/2 teaspoons cumin
  • 1 teaspoon coriander
  • 2 teaspoons Nama Shoyu
  • 1/2 teaspoon sea salt
  • 1 teaspoon dried ground jalapeño pepper
  • 1/2 teaspoon chili powder

3 tablespoons water Tacos:

  • 1 to 2 heads romaine lettuce, whole leaves removed
  • 1-2 tomatoes, chopped
  • 1 avocado, diced
  • handful sprouts
  • 1 lime


1. Blend all paté ingredients in a blender or food processor until chopped, but not fully blended.
2. Lay a piece of lettuce on a plate. Dollop on the raw paté and cover with tomatoes, avocado, sprouts, and a squeeze of lime. Source of recipe: These are my favorite! My hubby said he’d prefer the paté with a little more water to smooth out the nut mixture. But I think the choppiness of this is perfect. So try it this way, then if you don’t like it add a few more tablespoons of water. I’ve researched lots of raw taco recipes and these are the best.

Lemon-Thyme Chicken with Sauteed Vegetables



  • 4 tablespoons lemon juice
  • 1 tablespoon chopped garlic, divided
  • 1 tablespoon chopped fresh thyme, divided
  • Salt
  • Freshly ground black pepper
  • 1 pound chicken breast tenders, lightly pounded
  • 4 teaspoons canola oil
  • 1 medium shallot, sliced
  • 1 1/2 cups frozen shelled edamame, thawed
  • 11/2 cups grape tomatoes, halved
  • 2 medium zucchini
  • 1/3 cup crumbled feta

1. In a ziplock bag, combine 3 tablespoons lemon juice, 2 teaspoons garlic, and 2 teaspoons thyme; season to taste with salt and black pepper. Add chicken tenders, seal the bag, and gently turn to coat. Set aside.
2. Heat 2 teaspoons canola oil in a large skillet over medium-high heat. Add shallot, remaining garlic, edamame, and tomatoes; saute 4 minutes.
3. Use a vegetable peeler to slice zucchini into long ribbons. Add zucchini and remaining lemon juice and thyme to vegetables in skillet; saute 2 to 3 minutes. Transfer to a serving bowl, stir in feta, and season with salt and black pepper to taste.
4. Add remaining oil to skillet. Remove chicken from marinade and saute 2 to 3 minutes a side or until cooked through. Serve with vegetables.

Raw Pasta with Basil Cream Sauce




  • 3 medium zucchini


  • 1 cup young coconut water
  • 1 cup raw macadamia nuts
  •  or pine nuts
  • 1 large handful basil


Suggested Garnishes 

  • ¼ cup chopped parsley
  • ½ cup sliced cherry tomatoes
  • ¼ cup chopped bell pepper
  • diced avocado
  • sun dried olives

Spiralize the zucchini into angel hair type pasta. Blend in a high speed blender the macadamia nuts, coconut water, and basil. Pour the sauce over the pasta and garnish with the suggested garnishes of your choice.

Raw ‘Cookie Dough’ Bites


  • motivate-your-nutrition2/3 cup raw almonds
  • 2/3 cup raw walnuts
  • 2/3 cup raw oat flakes (see note below)
  • 1/4 tsp ground cinnamon
  • 1/8 tsp sea salt
  • 1/4 cup raw agave nectar
  • 2 tsp pure vanilla extract
  • 3 tbsp cacao nibs or dark chocolate chips


  1. In a food processor, process the almonds, walnuts, oats, cinnamon and salt to a fine meal.
  2. Add the agave nectar and vanilla and process to combine.
  3. Next, add the cocoa nibs (or chocolate chips) and pulse just to combine.
  4. Roll the cookie dough into balls about 1 tbsp each (wet your hands if the dough is too sticky) and place them on a cookie pan lined with parchment paper. Place the pan in the freezer for about an hour to firm up. Store balls in a tightly covered container in the freezer.


Paleo Chocolate Chip Cookies

paleo chocochipIngredients:
  • 1/2 cup coconut flour
  • 1 cup almond flour
  • 1 tsp. baking powder
  • 1/4 cup pure maple syrup
  • 1/2 cup dark chocolate chips
  • 1/4 cup unsweetened applesauce
  • 1/4 cup unsweetened shredded coconut, toasted
  • 2 eggs


  1. By hand, mix the dry ingredients together in a bowl.
  2. In a separate bowl, mix the wet ingredients together by hand.
  3. Add wet ingredients to dry ingredients and mix thoroughly by hand.
  4. Roll the dough into balls and place on lightly greased cookie sheet.
  5. Gently press rolled balls with the back of the fork tines because these cookies do not spread out during the baking process.
  6. Bake at 350 degrees Fahrenheit for approximately 12 minutes. You want the outside to be a bit crispy and the inside to be soft. Oven times may vary so keep a close eye at the 12-minute mark.
  7. When removed from the oven, let cookies set on cookie sheet for 5 – 10 minutes and then transfer to cookie rack to finish cooling.