Healthy Food Recipes



1 ripe avocado

Chopped up purple onion

1 small finely chopped jalapeno pepper (wash your hands after doing this)

Garlic Powder to your liking

1 chopped up red bell pepper

A couple of ounces of lime juice from 1 small lime.


Cut your avocado in half, remove the seed. Scoop out the pulp into a bowl and mash it with a large fork or can be done with a blender.

Add in your chopped red pepper, onion, garlic, lime juice, and finely chopped Jalapeno pepper.

Blend all ingredients into a smooth mixture.

Will last 3 0r 4 days in the fridge, or you can freeze it for later use.






                                                                     CHRISTMAS LASAGNA



Red Peppers



Pasta Sauce (your choice) for the bottom of the pan.

Lasagna Noodles


Soft Tofu


Himalayan Salt and pepper to taste


Put a layer of Pasta sauce in the pan first.

Then build the layers of the other ingredients

Bake in the oven at 300 for 45 minutes approx.







                                                           SPINACH TORTILLA WRAP PIZZA


Spinach Tortilla Wrap

For the sauce, we used spaghetti sauce that we had on hand

Chopped up Purple onion

Chopped up Red Pepper

Finley ground Jalapeno Peppers

Sliced black olives

Mushroom pieces

Grated Mozzarella cheese

Grated sharp cheddar cheese


Bake in the oven at 375Degrees for 10 minutes, or until all the cheese is melted.








                                                                        CREATIVE RICE SALAD


White Rice cooked as directed on the package

Shredded Purple Cabbage

Shredded White Cabbage

Green onions Oakleaf lettuce(or lettuce of your choice)

Black olives

Cashews for a topping


1 tbs Balsamic vinegar

1 tbs Soy Sauce

1 tbs Pineapple Juice







                                                                     HEALTHY BROWNIES

Best Ever Vegan Brownies Recipe @ Nora_cooks_vegan
This really is the Best Ever Vegan Brownies Recipe! Fudgy, gooey, perfect squares of chocolate that cut easily and are easy to make. You’ll never buy a boxed brownie mix again!
Prep Time20 minutes
Cook Time35 minutes
Total Time55 minutes
Servings16 brownies
author Nora Taylor
4 tablespoons ground flax
1/2 cup water
1/2 cup vegan butter (earth balance brand), melted *see instructions
1 cup granulated sugar
1 cup brown sugar, lightly packed
1 tablespoon pure vanilla extract
1 cup all-purpose flour
1 cup unsweetened cocoa powder
1/2 teaspoon salt
1 teaspoon baking powder
1 cup non-dairy chocolate chips OR roughly chopped chocolate pieces
Make the flax eggs by stirring the ground flax and water in a small bowl. Set aside to thicken. Preheat the oven to 350 degrees F and line a 7 x 11 pan with parchment paper.
Melt the vegan butter (earth balance brand preferred), and measure 1/2 cup. I do this by microwaving the vegan butter in a glass measuring cup, in 30-second intervals, until melted.
In a large bowl, whisk the melted vegan butter and sugars together. Add the flax eggs and vanilla, whisk until evenly combined.
Over the same large bowl, sift in the flour and cocoa powder. Add the salt and baking powder and stir with a large wooden spoon until just combined, do not over mix.
Fold in half of the chocolate chips. Pour the batter into the prepared pan and smooth out the top with a spoon or your hands. Sprinkle the rest of the chocolate chips on top of the batter.
Bake for 35-40 minutes. The brownies may still be bubbling and not look done, but they will firm up a lot as they cool.
Remove from the oven, allow to cool in the pan for 15 minutes, then pull the brownies out, using the parchment paper and let cool for another 15-30 minutes before slicing and serving.
To sift, either use a sifter or a fine-mesh strainer also works.
Coconut oil does not work very well in place of the vegan butter; it makes them very oily so I don’t recommend it. You could sub applesauce for the vegan butter if you are oil-free.
If you don’t want the brownies as sweet, it is perfectly okay to reduce the sugar, even to 1 cup. They will still turn out well, just not as sweet.
When you initially take the brownies out of the oven, they will appear underdone and soft, but give them time to cool. They are even better the next day; fudgy and rich. These are NOT cake-like brownies.
You may also use dutch processed cocoa powder for slightly different results. They will be a little less fudgy, and darker in color.



                                                            PLANT-BASED QUESADILLAS



Garden spinach herb wraps (we bought)

Vegan cheddar cheese (shredded)

Shredded cabbage

chopped onion


Sautee the onion, sauerkraut and shredded cabbage in a frying pan.

In another larger frying pan place the spinach wrap on medium heat, add the cheese and it will melt. Add the ingredients from the other frying pan on top on half of the wrap and flip up the other side. Seal the edges with a spatula and turn down the heat and put a lid on the frying pan. After a couple of minutes flip over to the other side and you now have a delicious Quesadilla to eat.




                                                                           PEAS and PASTA


1 package of broad egg noodles.

1 Cup sweet green peas

Chopped up purple onion add enough for your taste

1/2 of a red tomato chopped into bite-size pieces

We used a white sauce made from soft tofu and vegan mayo and 1/2 cup of almond milk. Added garlic powder and whatever spices you like.


Cook noodles to the directions on the package.

On a plate add your noodles, then the onions, peas and tomato chunks. Drizzle the white sauce on top add pepper and salt to your liking.






                                      Whole Wheat Pancakes

Recipe by Tasty



1 Cup flour( your choice) we used whole wheat

2 Tsp organic sugar

1 Tbs baking powder

1/2 tsp salt

1 Cup non-dairy milk (240 mL)

1 Tbs apple cider vinegar

1 tsp Vanilla

maple syrup, to serve


In a medium bowl, add the flour, sugar, baking powder, and salt and stir to combine
In a medium bowl or liquid measuring cup, add almond milk, apple cider vinegar, and vanilla, stir to combine.
Pour the liquid mixture into the dry mixture and whisk until smooth.
Let batter rest for 5 minutes.
Pour about 1/2 cup (65 grams) of batter onto a nonstick pan or griddle over medium heat.
When the top begins to bubble, flip the pancake and cook until golden.
Serve warm with Maple Syrup. We added fresh fruit on the side.



                                  CHILI by PAT

1 package of red kidney beans soaked overnight

1 can of black beans we used Goya

1 can of red beans we used Goya

1 can of crushed tomatoes

1 can of lintels

Spices to your liking and how hot you like your chili.


After soaking the red kidney beans overnight we put all ingredients and spices in a slow cooker.

Let it all blend together in the slow cooker for about 4 hours and you will have a delicious and nutritious chili to enjoy. We served ours with Garlic bread.  YUM.


                                     Chocolate Strudel
for 5 pieces

puff pastry
1 bar chocolate, your favorite
egg wash
½ cup
 crushed nuts, we used almonds (60 g)

Recipe from
View Info

Layout your puff pastry. Place your chocolate bar in the center, cut diagonal lines along the left and right side of the chocolate bar about an inch apart.
Remove the corner pieces. Starting from the top, fold down the flap then alternate right and left until you are close to the bottom. Fold the bottom flap up and finish alternating between right and left. Tuck any extra puff pastry underneath.
Place the braided puff pastry on parchment paper lined baking tray. Brush with egg wash and sprinkle crushed nuts over.
Bake at 415°F (213°C) for 25 minutes or until golden brown.

                          BARLEY AND  POTATO PILAF
Thanks to Forks Over Knives for this Recipe

1 medium onion, peeled and chopped
2 cloves garlic, peeled and minced
3 ½ cups Vegetable Stock Recipe or low-sodium vegetable stock
1 ½ cups pearled barley
1 large sweet potato (about ¾ pound), peeled and diced small(we substituted a White potato)
¼ cup tarragon, minced
Zest and juice of 1 lemon
Salt and freshly ground black pepper to taste
We added freshly picked carrots, beets, and corn to the recipe.
Place the onion in a large saucepan and sauté over medium heat for 6 minutes.
Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan.
Add the garlic and cook 3 minutes more.
Add the vegetable stock and barley and bring the pot to a boil over high heat.
Reduce the heat to medium and cook, covered, for 30 minutes.
Add the sweet potato and cook for 15 minutes longer, or until the potatoes and barley are tender.
Stir in the tarragon and lemon zest and juice, and season with salt and pepper.

                                       Whole Wheat Pancakes
Recipe by Tasty



1 Cup flour( your choice) we used whole wheat

2 Tsp organic sugar

1 Tbs baking powder

1/2 tsp salt

1 Cup non-dairy milk (240 mL)

1 Tbs apple cider vinegar

1 tsp Vanilla

maple syrup, to serve


In a medium bowl, add the flour, sugar, baking powder, and salt and stir to combine
In a medium bowl or liquid measuring cup, add almond milk, apple cider vinegar, and vanilla, stir to combine.
Pour the liquid mixture into the dry mixture and whisk until smooth.
Let batter rest for 5 minutes.
Pour about 1/2 cup (65 grams) of batter onto a nonstick pan or griddle over medium heat.
When the top begins to bubble, flip the pancake and cook until golden.
Serve warm with Maple Syrup. We topped ours with hummus, mango pieces & blueberries and real whipped coconut cream.

                       WHOLE GRAIN RICE & SPICED VEGGIES

Whole grain rice, cooked to specs on package

Chopped white onion

Chopped carrots

Broccoli flowerets

Green Peas

Sautee the onion, carrots, broccoli in a frying pan using water as cooking oil add the peas as the last thing. Add Turmeric, Garlic and salt and pepper to taste.   The turmeric turns the onion yellow, as shown in the picture.

Add the mixture on top of the cooked rice on your plate and enjoy.



                                    RICE & BEAN CASSEROLE

2 cups of cooked rice (400 g) (*see notes)
1/2 tbsp oil or use water if oil-free
1 medium onion diced
4 garlic cloves minced
1 tsp onion powder
1 tsp paprika
3/4 tsp ground cumin
1 tsp oregano
1/3 tsp pink peppercorns (optional)
Salt and pepper to taste
1 1/2 cups of cooked beans rinsed and drained (275 g) (*see notes)
3/4 cup of corn fresh or canned (130 g) (*see notes)
1 cup of dairy-free milk (240 ml)
1 1/2 cups of finely chopped pumpkin (225 g) (*see notes)
1 batch of vegan cheese sauce or 8 oz (230 grams) of store-bought vegan cheese
Cook one cup of dry rice (185 g) of choice as per the instruction on the package. Meanwhile, prepare all other ingredients.
Dice the onion, chop the pumpkin into small cubes, and mince the garlic. Preheat oven to 375 degrees F (190 degrees C).
Heat a little oil in a large pot over medium heat and add the onion. Sauté for about 3-5 minutes. Then add the garlic and all spices and sauté for a further minute. Turn off the heat.
Add the cooked rice, corn, beans, and the plant-based milk to the pot. Mash the ingredients with a potato masher (see step-by-step pictures above in the blog post).
Add finely chopped pumpkin and stir.
Transfer the mixture into a baking pan. Mine measures 9″x6″ (23 x 15 cm).
Prepare the vegan cheese sauce (click for the recipe) with 1 cup (240 ml) milk instead of 3/4 cup (180 ml) or use store-bought vegan cheese. Add the vegan cheese sauce on top.
Bake the casserole in the oven for about 25 minutes. Garnish with fresh herbs and serve hot! Enjoy!
Rice: 2 cups of cooked rice equals one cup of dry rice (185 g). You can use white rice, brown rice, Jasmine rice, Basmati rice, etc.
Beans: Use canned beans (one 15 oz can) or cooked from dry.
Corn: If you don’t like corn, either use more beans or veggies of choice.
Pumpkin: You can use a carrot or other veggies of choice instead of pumpkin.
Recipe serves 4. Nutrition facts are for one serving.
Recipe Courtesy of @Elavegan

                                                   MARINATED TOFU & VEGGIE SKEWERS

Yields anywhere from 8 – 12 skewers or 4 servings.


350 g block of extra firm tofu, diced (big enough to fit on your skewers)
1/3 cup soy sauce or tamari
1/4 cup maple syrup
1/2 teaspoon smoked paprika or a few drops of liquid smoke
1/4 teaspoon chili flakes, optional
2 garlic cloves, minced
1/2 red onion chopped into big chunks
1 bell pepper cut into large dice
1 zucchini cut into 1/2 inch thick rounds
1-pint cherry or grape tomatoes
1-pint mushrooms of your choice, cleaned off, stems removed


Mix the soy sauce or tamari, maple syrup, smoked paprika or liquid smoke, chili flakes and garlic in a measuring cup to create the marinade. In a wide flat container or casserole dish, add the tofu and pour over the marinade. Cover and transfer the dish to the refrigerator for 1 hour to overnight, mixing occasionally to allow the tofu to absorb the marinade.

Drain the marinade into a saucepan, bring to boil and reduce to a simmer until it thickens, stirring occasionally. This could take about 20 minutes.

While you are reducing the marinade, thread the cubes of tofu and mixed veggies onto skewers.  Once the marinade has thickened up nicely, brush it over the skewers so all the veggies have a light coating.

Preheat the grill to medium-high. Option to lightly brush the grill with some oil (unless it’s nonstick).  Transfer your skewers to the grill and cook the skewers for 5 minutes on each side or until you have nice grill marks.

Notes from the kitchen:
-For best results, be sure to drain off the excess water from the tofu when you take it out of the package. Then pat the tofu dry with a paper towel or dishcloth. This will allow the tofu to fully absorb the marinade. In case you’re wondering, you do not need to press the tofu, but if you’d like to, go ahead.
-If you’re using wooden skewers and grilling on a barbecue, make sure to soak your skewers in water for at least 30 minutes so that they don’t catch on fire.

This recipe is inspired by the Buddhist Chef’s tofu skewers







                                                                             VEGGIE WRAPS

INGREDIENTS: Garden herb spinach wraps (purchased)
Remember you can make your own wraps with our
whole wheat pancake recipe.
! Cup Cooked rice
1/4 of a yellow pepper
1/4 of a red pepper
1/4 of a large onion
1/4 cup of celery
Sear the above in a hot frying pan. Use coconut oil
1/2 cup of cooked spinach
1/4 cup of cooked kale
Mix all cooked ingredients in a bowl & mix in spices of
your choice. We used 1Tsp low sodium soy sauce, 1Tsp
turmeric, 1/4 Tsp black pepper.
Place in a wrap & roll up
Add condiments of your choice. ENJOY XO




                                                                   McDOUGALL BURGER


More McDougall Favorite Recipes
Here are more of our favorite recipes, some of them a bit richer, great for guests or a special meal.

McVeggie Burgers
This is my latest variation.  I use firm water-packed tofu and process it until fairly smooth.

Preparation Time:  30 minutes
Baking Time:  30 minutes
Servings:  makes 16 burgers

2 pounds firm water-packed tofu, drained well
10-ounce package frozen chopped spinach, thawed
2 tablespoons water
1 large onion, chopped
½ pound mushrooms, chopped
3 cloves garlic, pressed
3 cups quick oats
2 tablespoons soy sauce
2 tablespoons vegetarian Worcestershire sauce
2 tablespoons Dijon mustard
1 teaspoon paprika
1 teaspoon lemon juice
½ teaspoon ground black pepper

Preheat oven to 350 degrees.

Place the tofu in a food processor and process until fairly smooth, stopping several times to scrape down the bowl.  Transfer processed tofu to a large bowl and set aside.

Drain the spinach well and press any excess water out with your hands. (Spinach should be very dry.)  Set aside.

Place the water, onion, mushrooms, and garlic in a large non-stick frying pan.  Cook, stirring frequently until onion has softened and all liquid has been absorbed about 5-6 minutes.  Set aside.

Add the oats and the seasonings to the tofu mixture and mix well.  Add the spinach and mix in well, using your hands.  Add the onion mixture and continue to mix with your hands until all ingredients are well combined.  Take a small amount and form into a ball shape (a bit larger than a golf ball), then flatten into a burger-sized patty about ¼ inch thick and place on a non-stick baking sheet.  (If you do not have a good non-stick baking sheet, then lightly oil your baking sheet first.)  Repeat this process until all the mixture is used.  (It will help to lightly moisten your hands several times during this process.)  Bake for 20 minutes, then flip over and bake an additional 10 minutes.  Cool on racks after removing from the oven.  Serve in a whole wheat bun with your favorite condiments.

Hints:  These may be prepared ahead and refrigerated or frozen for future use.  They reheat well in the microwave, in the oven, or on a grill or griddle.



                                                                      BEST TOFU SCRAMBLE

1 tablespoon olive oil
(1) 16-ounce block firm tofu
2 tablespoons nutritional yeast
1 teaspoon salt
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
2 tablespoons non-dairy milk, unsweetened and unflavored
I added orange bell pepper pieces and chopped up chives
Heat the olive oil in a pan over medium heat. Mash the block of tofu right in the pan, with a potato masher or a fork. You can also crumble it into the pan with your hands. Cook, stirring frequently, for 3-4 minutes until the water from the tofu is mostly gone.
Now add the nutritional yeast, salt, turmeric and garlic powder. Cook and stir constantly for about 5 minutes.
Pour the non-dairy milk into the pan, and stir to mix. Serve immediately with sliced avocado, hot sauce, parsley, steamed kale, toast or any other breakfast item.
Tofu Scramble is also good with all sorts of vegetables mixed in. Vegetables to add before the tofu: 1/4 cup diced onion or a few cloves of minced garlic. Saute in the oil for 2-3 minutes before adding and mashing the tofu. Vegetables to add towards the end: fresh spinach, kale, thin sliced red peppers, small chopped broccoli or fresh sliced/diced tomatoes. Add these after you’ve added the milk to the tofu, and cook for just a few minutes.
Omit oil if desired to make the tofu scramble oil-free.
You can use any kind of non-dairy milk you like, such as soy, almond, cashew, oat or coconut milk. Just make sure it is unsweetened and unflavored.
Calories: 315kcal
Recipe by Nora_cooks_vegan




                                                                        PESTO IN MACARONI


Makes about 1.5 cups ~ dairy-free & gluten-free


10-12 large garlic scapes, rough chopped
1/2 cup parsley, tightly packed
1/2 cup (approximately 20) brazil nuts
1 tablespoon miso paste (I used chickpea miso), optional
3/4 cups extra virgin olive oil
Juice of half a lemon
Sea salt & cracked black pepper


Pulse the garlic scapes, parsley, brazil nuts, miso, lemon, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a food processor until very finely chopped.  While your food processor is still running, slowly pour the oil through the opening. Taste a little bit of your pesto, and then re-season with salt and pepper, if necessary.

The pesto keeps in the fridge, sealed, for 1 week or frozen for about a month.

Recipe courtesy Amy Longard






                                                                                NAAN BREAD

1 teaspoon dry active yeast
3/4 cup warm water
1 teaspoon granulated sugar
2 cups all-purpose flour or white whole wheat flour
1 teaspoon salt
3/4 teaspoon baking powder
3 tablespoons coconut cream* the thick white part from a can of full-fat coconut milk
2 tablespoons olive oil
Optional: melted vegan butter for serving, minced garlic or fresh herbs
Add the yeast and sugar to a large bowl and pour the warm water on top (think bath temperature, not too hot or it will kill the yeast). Let sit for a few minutes until it is frothy on top.
Now add the flour, salt, baking powder, coconut cream, and olive oil. Stir with a wooden spoon until it becomes difficult, then turn the ball of dough out on a lightly floured surface (I just use my countertop). Knead the ball of dough for about 3-4 minutes, until the ball of dough is smooth and soft. If it is too sticky, add a little more flour.
Place the dough in a large bowl (I wipe out the first bowl I used), cover with a tea towel and let it rise until it doubles in size, about an hour to an hour and a half.
After it rises, flatten the dough and divide into 8 pieces.
Heat a large, heavy-bottomed pan (cast-iron preferred) over medium heat. Take a piece of the dough and roll it on a lightly floured surface into a circle or oval shape (about 1/4 inch thick). If using garlic, gently press a little minced garlic onto one side so it sticks at this point.
Place the dough on the heated pan and cook until large bubbles have formed and the bottom is golden brown. Flip and cook 1-2 minutes more until that side is golden brown as well.
Repeat with the remaining pieces. Cover the naan with a towel or wrapped in foil to keep warm until ready to serve. Serve plain or brush with melted vegan butter and sprinkle with fresh herbs, such as cilantro or parsley.
For the coconut cream, open a can of full-fat coconut milk or coconut cream, and scoop out 3 tablespoons of the white, thick creamy part. May also substitute plain non-dairy yogurt (soy, almond, or coconut).
For oil-free, may try substituting more coconut cream or non-dairy yogurt for the olive oil. I haven’t personally tried this but I think it would work.          RECIPE by @nora_cooks_vegan




                                                                     VEGAN BUTTER CHICKEN

For the tofu:
2 (16 oz) blocks extra-firm tofu
2 tablespoons olive oil
2 tablespoons cornstarch
1/2 teaspoon salt
For the sauce:
2 tablespoons vegan butter (or olive oil)
1 large onion, diced small
1 tablespoon grated fresh ginger (or 1 tsp dried)
2 cloves garlic, minced
1 tablespoon garam masala
1 teaspoon curry powder
1 teaspoon ground coriander
1/4 teaspoon cayenne pepper
1 teaspoon salt
3 ounces tomato paste
1 (13.5 oz) canned full fat coconut milk
For serving:
4 cups cooked white or brown rice
chopped cilantro
Easy Vegan Naan
Press the tofu: Wrap the block of tofu in paper towels. Place a plate or pan on top of the wrapped tofu, and put a couple of heavy books on top of that. Let the tofu press for 20 minutes. (You can skip this step if you get the super firm variety)
Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.
Slice the tofu into about 6 slices (see photos in post above for reference). Now, rip each slice into medium-large pieces. You can also simply cut them into cubes if you prefer, but ripping gives the tofu a great texture for this dish.
Add the tofu pieces to a large ziplock bag, along with the olive oil, cornstarch, and salt. Close the bag, and shake gently to coat. Arrange the tofu evenly on the prepared pan, and bake for 25-30 minutes, until golden and crispy.
While the tofu bakes, prepare the sauce: Melt the 2 tablespoons of vegan butter in a large pan over medium-high heat. Saute the onion for 3-4 minutes in the butter, then add the ginger and garlic and cook for 1 more minute. Add the spices, salt, tomato paste and coconut milk. Stir until smooth and combined, then simmer for 5-10 minutes, stirring frequently.
When the tofu is done baking, add it to the sauce and stir to coat the pieces. Serve over rice with Easy Vegan Naan. Garnish with chopped fresh cilantro. Enjoy!
This would also be really good with roasted cauliflower in place of the tofu.
You could certainly substitute light coconut milk if desired, but the sauce won’t be as rich and creamy.
For oil-free, omit the olive oil and vegan butter. Use water for sauteing instead.
Calories are for 1/6th of the tofu and sauce, not added rice or naan.
Calories: 366kcal
RECIPE by @nora_cooks_vegan




                                                                        AVOCADO SALAD





                                                             SPINACH & CHEESE PIZZA


We use large spinach tortilla wraps for our base crust.

Pizza sauce of your choice

Vegan Mozzarella cheese grated

Chopped purple onion

Mushroom Pieces

Baby Spinach


Spread pizza sauce on the tortilla wrap

Add the grated cheese

Add the mushrooms and chopped onion

top it off with spinach

Bake in the oven at 400 degrees for 10 minutes or until cheese has melted over the tortilla shell.



                                                                             DATE TREATS


Medjool Dates

Nut Butter ( we used homemade almond Butter)

74% Dark Chocolate


Slice the dates and remove the pit

Fill cavity with nut butter.

Place each one in a small muffin tin liner

Drizzle melted chocolate over the top of each one

Place in the freezer to harden.






                                                                             PAT’S PAD THAI

1 Pkg. Rice Stick Noodles for Pad Thai

Prepared as per instructions on Package.

1/2  cup crushed peanuts

1/2 cup of Chives chopped up

Sauce of your choice, we used one on the hot side that we had created before.


Cook noodles as instructed

Drain in cold water

Add Sauce on top, then the crushed peanuts

Top off with the chopped up chives

Salt and Pepper to taste.







                                                              ROTINI PASTA SALAD

Rotini noodles cooked as per instructions on the package

Chopped celery

Shaved carrots pieces

White Onion chopped

Purple cabbage shaved

Green Onions chopped


1  Cup Vegan mayo

Fresh Dill pieces



                                                                         OVERNIGHT OATS IN A JAR


In a 250 ml mason jar, combine
1/2 Cup Oats

3/4 Cup Oat Milk

1 tsp Chia Seeds

1 tsp Raisins

1 tsp Flaxseed

Maple Syrup to taste

Add a dash of cinnamon if desired.


Seal with lid & Shake.

Leave overnight in the fridge.

Top with fresh fruit as desired.


Recipe courtesy of Jar Bar Juice Bar 27 Manitoba St. Bracebridge, Ont.

                                                                       GNOCCHI SURPRISE

Inspired by Amy Longards  Dill & Mint


1 Cup Dill Juice

1 Cup Vegetable broth

1 Cup Vegan mayo

Fresh Dill pieces

Gnocchi package

2 Tbs Flour


Mix together while cold. Stir on medium heat until thickened.

Add non-dairy milk if you like it thinner.

Pour over Gnocchi.

Add green peas on top with sesame seeds.

Add Tomato on the side or Red Peppers for color.











1 pkg of soft Tofu

1/2 Cup Vegan Mayo or more if not creamy enough

2 Tbs Badia Complete Seasoning

1  Loaf of Whole Wheat Baguette

1  English Cucumber sliced

Sprigs of Dill Weed


Mush up the soft tofu in a big bowl, add the mayo and blend into tofu, add the Badia complete seasoning and mix into other ingredients.

Cut up Baguette in thin slices and do the same to the cucumber.

Add a scoop of the mixture on to each slice of baguette, add cucumber on top and a sprig of dill to top it off.





                                                                        SUMMER BEAN SALAD


1 Can Black beans

1 Can White beans

6 Stalks celery

1 Green pepper- finely chopped

1 Red pepper- finely chopped

1 Can organic, GMO-free corn

1/2 Red onion – finely chopped

2 Mangos- finely chopped

1 Small Jalapeno- finely chopped

1/2 bunch Cilantro- finely chopped


1/4 Cup maple syrup

1 tsp salt

1 tsp pepper

1/8 Cup lemon juice

1/8 Cup balsamic vinegar

RECIPE courtesy of Jar Bar Juice Bar – Bracebridge, Ont.





                                                              POWER BALLS by foodie4life00


3/4 Cup of oat flour

1/4 Cup Protein Powder

1/4 Cup Almond Flour

1/3 Cup Almond Butter

1/4 Cup Raw Honey

Lots of cinnamon







                                                          GNOCCHI WITH WHITE DILL SAUCE


We used bought Gnocchi and cooked it according to the instructions on the package. Check ingredients for your body.

Dill Sauce: 1 White Onion

4 Garlic Cloves  Mince both and sautee in a little water.

Add 4 Cups approx of Almond Milk

1 tsp Xanthan Gum

1 Cup finely chopped dill weed

1 Cup of Mayonaise


Simmer for about 20- 30 minutes. Thicken or thin according to your liking.






                                                                             POTATO SALAD


2 Cups cooked cooled mashed potatoes
2 chopped finely garlic buds
1 Tsp dill
1/2 Cup Vegan Mayonaise
1 Cup lemon juice from half a lemon
2 celery stalks
bunch of garlic chives
4 chopped green onions
1/2 tsp turmeric
1/4 tsp black pepper





                                    Vegan Egg Salad Sandwich (Recipe by Nora Cooks Vegan)

1 block firm tofu (16 oz)
1/4 cup Vegan Mayo | homemade or store-bought
1 teaspoon yellow mustard
1 1/2 tablespoons dill pickle juice
2 teaspoons sweet relish
1/8 teaspoon smoked paprika
tiny pinch turmeric optional, for color
1/2 teaspoon salt, or to taste | use black salt for a more eggy, sulfur flavor
1/4 teaspoon black pepper
1 green onion, white and light green parts, thinly sliced (2 tablespoons)
a loaf of bread, butter lettuce for serving
Press the tofu: Wrap the block of tofu in paper towels or a clean tea towel. Place something heavy on top of it, like a cast iron pan, and let it sit for 20 minutes.
Make the dressing: While the tofu presses, whisk together the vegan mayo (1/4 c), yellow mustard (1 tsp), dill pickle juice (1 1/2 tbs), sweet relish (2 tsp), smoked paprika (1/8 tsp), turmeric (tiny pinch), salt (1/2 tsp) and black pepper (1/4 tsp).
Slice the tofu: Once the tofu is pressed, slice the block into thin strips, then slice thinly the other way. Chop into even smaller pieces. (SEE PHOTOS ABOVE FOR REFERENCE)
Add the tofu to the bowl with the creamy dressing, along with the sliced green onions. Stir well. Cover and refrigerate for 30 minutes if possible before eating, to let the flavors meld together. Serve on sourdough or other bread (gluten-free if needed) with butter lettuce. Enjoy!
I suggest using my Vegan Mayo, but you can use store bought vegan mayo such as Just brand or Veganaise.
You can use black salt for an eggy, sulfur flavor. I personally don’t like it so I use regular salt. Either is fine!
Calories listed are for 1/6th of the egg salad, using my vegan mayo recipe.
Store leftovers in a covered container in the refrigerator for 3-4 days. Great meal prep idea
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                                                                   HOMEMADE  BREAD

Recipe by Dawn Dunkin Wellness


2C organic whole wheat flour

1C organic bread flour
1 1/2tsp sea salt
1 packet non-gmo fast acting yeast
1 1/2C room temperature filtered water
– Pour flours and salt into a large bowl, whisk to combine. Set aside.
– dissolve yeast into the water, stir with a wooden (not metal) spoon until completely dissolved.
– Pour liquid into the bowl with flours, stir to form a large dough ball. Cover bowl with a damp tea towel or plastic wrap. Let rest in a warm place for 30 min.
– Fold and knead dough to remove air bubbles. The dough will start to get smooth.  Cover again and rest for 30min.
– repeat the fold and knead. This time let sit for 1hr.
– Place the dough ball on a lightly floured surface. Roll and fold into a loaf. Place in a well-oiled bread pan. Cover and let sit for one more hour.
– Meanwhile, preheat oven to 375 Fahrenheit.
– Score the top of the loaf and bake for 25min.
– Once nicely brown on top take out of loaf pan and place on a parchment lined baking sheet to bake for an additional 10-15min or so. This gives the bottom and sides a firmer surface.
– Let cool before slicing.




                                             CHOCOLATE NUT BUTTER CUPS by justine.eats


1/2 Cup Cocao Powder

1/2 Cup melted Coconut Oil

Our own homemade Almond butter

2 Tbs Natural Honey


Combine the Cocao, melted Coconut oil, and the Honey.

Stir it all together until smooth

Line a cupcake pan with liners

Pour a small amount into the liners & freeze for 5 minutes( save some for the top layer)

Then take them out of the freezer and put a dollop of Almond Butter in the center

Use the rest of the chocolate mix to top the cups

Freeze for at least 15 more minutes







                                                                 SPINACH and WALNUT SALAD



Dandelion greens

Walnut pieces

Organic Meadows old cheddar cut in chunks

Cherry Tomatoes

2 green onions chopped

Toss together ad your favorite dressing and enjoy( you may want to make your own dressing) See our recipe for Fuax Ranch Dressing By Kim Lam on this page.






                                                           FAUX RANCH DRESSING by Kim Lam

Faux Ranch Dressing by Kim Lam
Ranch dressing is an old American classic. My version is unique because it’s vegan, nut-free, oil-free, sugar-free, and full of amazing ingredients. Chia seeds are chock full of omega 3’s, protein, and fiber. They also expand and thicken up once they’re soaked in liquid. This recipe will change your life forever as it did with mine.

1 cup almond milk (or any non-dairy milk)
¼ cup raw unsalted sunflower seeds
¼ cup fresh lemon juice
1 tbsp chia seeds
2 tsp dehydrated onion
1 tsp Braggs aminos (or gluten-free tamari)
1 tsp Dijon mustard
1 clove garlic
¼ tsp celery seed (optional)
1 tbsp dried chives (optional)
1 tbsp fresh parsley, finely diced (optional)
Add all of the ingredients but the chives and parsley to a high-powered blender.
Blend for 2 minutes until smooth.
Transfer the dressing to a resealable jar.
Stir in the chives and parsley.

The flavors tend to get bolder after a few hours or overnight, so make the dressing ahead of time if possible and refrigerate.
This faux ranch dressing recipe is slightly adapted from Healthful Pursuit.





                                                             BROCCOLI GRATIN by PLANTD


1 Large potato peeled and diced, about 1 1/2 cups after dicing

1 White onion diced and divided in half

2 cloves garlic

1/2 cup Raw Cashews soaked in water for at least 30 min. Drain before use.

1/4 cup Unsweetened Plant Milk

1/4 cup Nutritional Yeast Flakes

1 Tbs Fresh Lemon Juice

1 tsp Kosher Salt or to taste

1/4 tsp Tumeric

1/4 tsp Paprika

1/4 tsp Mustard Powder

8 cups Broccoli Florets

1/4 cup Vegan Parmesan


Preheat oven to 350Fand lightly grease an 8-inch baking dish with avocado oil
Bring several cups of water to a boil in a small saucepan. Place chopped potato and half of the diced onion in the boiling water & cook for about 15 minutes, or until vegetables are tender and soft enough to blend.
When the potatoes & onions are soft, use a slotted spoon to remove them from the cooking water, and place them in your blender.
Add 3/4 cup of that cooking water to your blender, along with the garlic cloves, soaked cashews, dairy-free milk of choice, nutritional yeast, lemon juice, salt, turmeric, paprika, & mustard powder. Blend until smooth.
Combine the broccoli florets & the rest of the diced onion in a large mixing bowl & pour the sauce over the broccoli. Stir to coat the broccoli & onion in the sauce.
Transfer to a greased baking dish, sprinkle with the vegan parmesan, and bake for 30 mins or until the top is golden brown.
Serve hot from the oven. Store any leftovers in an airtight container in the fridge for up to 5 days.


                                                        RAW VEGAN BERRY CHEESECAKE by @nourishwithjess


For the Crust:

1/2 Cup almonds

1/3 Cup walnuts

7-8 dates

2 Tbs coconut oil

Berry Cheesecake:

1/2 cup berries- thawed if using frozen

1 small can coconut cream- not milk

1/2 Cup of cashews soaked overnight in water

1/4 Cup @dvashorganics date syrup( we substituted mushed dates)

1/4 Cup coconut oil

pinch of salt and vanilla


Blend the crust ingredients well until they stick together.

press firmly into a tray lined with parchment paper. Place in freezer.

Blend the cashews, coconut cream, berries, date syrup, salt & vanilla.

Give it a taste to see if you like it. Once blended well, slowly add in the melted coconut oil while the blender is on low speed.

Pour the berry mixture over the crust & freeze for at least 2 hours. Store in the freezer.

This makes a small recipe. Use a small cake pan. I would double the recipe if you’re having a gang.



                                                          HOMEMADE VEGETABLE SOUP

When we have leftover vegetables from meals, we freeze them for our soups.


Vegetable Broth

Frozen broccoli, cabbage

FrozenBrussel Sprouts, carrots, potatoes, celery.

Frozen ends of cauliflower & broccoli

Onions, turmeric, salt & pepper, crushed red pepper, smoked paprika, celery salt fresh potatoes & carrots.

We simmer the vegetables in 4 cups of vegetable broth & spices while we go golfing or swimming.

Make sure your simmer is not too hot.

1/2 an hour before we are ready to eat we add cut up carrots & potatoes.

EASY, NUTRITIOUS, SIMPLE with your choices. Sometimes we add green peas or beans for color.




                                                                       VEGETABLE WRAP


1 parsnip

1 carrot

1 white onion

4 green onions

1 Cup purple cabbage

1 Cup ends of broccoli

4 garlic cloves

1 tsp turmeric

1 tsp smoked paprika

1/4 tsp salt, pepper, crushed red pepper


Sauteed, chopped in bite-size pieces all the veggies for approx. 30 minutes. add vegetable broth, add as needed to keep moist. Start with 1 Cup.

Serve with Honey Mustard sauce (recipe 8 posts back) or sauce of your choice.

We keep wraps on hand for making wraps or pizza crusts. Often I make them with my pancake batter by adding more liquid.






                                                        HEART HEALTHY BRAN PANCAKES


1 Cup Bran Flour

1 Cup Coconut Flour or your choice

2 1/2 Cups of Soy Milk

1 Egg Substitute or (1Tbs flaxseed 3 Tbs water)

1 tsp Vanilla

1/4 tsp Salt

1 Tbs baking powder

1 Tbs baking soda

You can add additional soy milk depending on how thin you like your Bran Pancakes.




                                                                            RIGATONI DINNER


Pasta 1/2 package your choice

1 Cup of chic peas

4 Green Onions chopped


Cook Pasta as per package

mix 4 cloves of Garlic ( chopped finely)

2 Cups of Vegan Mayo

1 Cup Soy milk

Salt & Pepper to taste

Cook over medium heat for 5- 10 minutes.

Add to cooked pasta & top with warm Chick Peas & Green Onions & Sesame Seeds






                                                                     OATMEAL BREAKFAST




Use the oatmeal of your choice and follow the directions on the package

Add your favorite fruit or nuts as a topping.

We added 1 Tbs of Cinnamon

We use  Almond milk with our Oatmeal.



                                                         HONEY MUSTARD SALAD DRESSING


1/4 Cup Honey

1/4 Cup Mustard of your choice

1/4 Cup  Mayonaise of your choice. I used my homemade on from a few days ago. Vary according to your liking.

This is one of our favorites. I make it in a jar with a lid so I can put in all the ingredients & shake it up.

Have Fun & enjoy your healthy eating experiences.






                                                                        MAPLE VINEGARETTE


1/2 Cup extra – virgin Olive Oil

1/2 Cup apple Cidar vinegar

2-3 Tbs pure Maple syrup

1/4 tsp Sea Salt

Pinch of ground pepper


Combine all ingredients together and stir until everything is evenly incorporated.

For Our Salad

We used Baby spinach, Arugula, chunks of tomato, Zucchini pieces, Sesame Seeds and Walnut pieces.  Place ingredients in a bowl, drizzle on the dressing and enjoy.

We got this recipe on Google search and found 10 easy dairy free salad recipes by Kim Lam.



                                                                     ZUCCHINI GARLIC SOUP

Even without dairy, this soup is incredibly rich and creamy.
Even without dairy, this soup is incredibly rich and creamy.

Makes 8 to 10 servings.


4 tablespoons, extra virgin olive oil
1 yellow onion, sliced
8 to 9, large cloves garlic, sliced thinly
1 tablespoon, fresh ginger, finely minced or grated
4 medium zucchini, chopped into small pieces
4 cups, organic vegetable broth
Sea salt and freshly ground pepper
A handful of chives, chopped, for garnish


Warm the olive oil in a large pot over medium heat. Add the onions and garlic, with a big pinch of sea salt, and cook on medium-low heat for about 10 minutes. Keep the heat low as you want to sweat, not brown or caramelize, the onions and garlic.

Once the onions have softened and become translucent, add the zucchini and ginger. Increase the heat just a bit, cook with the lid on but slightly ajar, stirring every few minutes. After about 10 minutes or once the zucchinis have softened and released a lot of liquid, add the broth and bring to a simmer. Simmer at low heat for about 45 minutes to bring out the flavors.

Either blend your soup with an immersion blender until it’s smooth and creamy or transfer to a high powered blender. If you’re using a blender, you may want to transfer in batches. Fill the blender half full, and hold the lid down tightly with a towel, and blend until you’ve reached a smooth consistency.

Taste and season your soup with salt and pepper. Serve immediately and garnish with chives.

This soup was inspired by Faith Durand’s recipe featured on The Kitchn.

And shared with us by Amy Longard.



                                                                         FIDDLEHEAD BUN


Dairy Free Mozzerella Cheese

1 cup fiddle Heads

1/4 Cup of Vegan Butter

1 Tbs Garlic Powder

Whole Wheat Thin Bun.


Sautee the fiddleheads, garlic powder and vegan butter in a frying pan

Toast the Whole wheat bun.

When Toasted, add slices of Dairy Free Mozza. Cheese and the sauteed fiddleheads on top of the bun and put into the toaster oven a couple of minutes until the cheese melts.

Serve warm from the toaster oven.






                                                                               FRIED RICE DISH

( For Vegans, Vegetarians & most people)


2 Cups Vegetable Broth

1 large Onion Chopped

3 Celery Stocks Chopped

4 Cloves Garlic, minced

Sautee the above for 10 minutes in a large Frying Pan

2 Carrots cut in rounds

1 Cup of Broccoli Chopped

4 Cups Rice cooked more or less

1/3 Cup of Soy Sauce

1 Tbs Lemon Juice

1 tsp Turmeric

1 Tbs Garlic Powder

1 tsp Ground Ginger

Salt & pepper to taste

1/4 tsp Crushed Red Pepper


Add remaining ingredients in the Frying Pan & cook on Medium heat for approx. 20 minutes. (Add more vegetable stock if desired).








                                                                 PROTEIN FRAPPE COFFEE


1 Cup of homemade cold brew coffee

1 Cup ice

1/2 Frozen banana

1 Scoop of Vanilla Protein Powder

6 Raw cashews (must add this)

Pinch of Xanthan Gum


Mix all ingredients in your favorite blender.  If you or your friends or family need a hand mixer you can purchase a Sunbeam  Mixer like ours from AMAZON by clicking on this link  on our Instagram bio.



                                                           BEST ZUCCHINI BROWNIES


1/2 cup tahini
1/4 cup maple syrup
1/2 cup unsweetened natural applesauce
2 teaspoons of vanilla
1/2 cup unsweetened cocoa powder
3/4 cup, oat flour (store bought or make your own, see instructions below)
1 teaspoon baking soda
1/4 teaspoon sea salt
1 1/2 cups grated/shredded zucchini (approximately 2 zucchinis)
3/4 cup dark chocolate chips (dairy free – I use Camino brand)


Preheat oven to 350 degrees F.  Grease a loaf pan or 8 x 8 baking pan with coconut oil.

In a large bowl whip together tahini, apple sauce,  maple syrup, and vanilla until smooth. Add in zucchini, cocoa powder, oat flour, baking soda, and sea salt. Mix until well combined. Gently fold in 1/2 cup of chocolate chips. Pour batter into the prepared baking pan or loaf pan and sprinkle remaining chocolate chips over the top. Bake for approximately 40 minutes.  Enjoy!  If you or your friends or family need a hand mixer you can purchase a Sunbeam  Mixer like ours from AMAZON by clicking on this link  on our Instagram bio.

Notes from the Kitchen: To make your own oat flour, place rolled oats in blender or food processor and process until they are finely ground (flour consistency). (Recipe from Amy Longard).







                                                                        CHOCOLATE MOUSSE


Makes 10 servings

When consumed in moderation, this is a healthier version of the high-fat, high-calorie French delicacy. Chocolate contains the phenolic compounds gallic acid and epicatechin, which are important antioxidants for cancer prevention. Cornell researchers have found that cocoa has nearly twice the antioxidants of red wine and up to three times those found in green tea.


1 cup semisweet non-dairy chocolate chips  (I added a bit of Fry’s cocoa to darken the color)
1 cup non-dairy milk, such as soy milk or rice milk
2 12.3-ounce packages low-fat silken tofu
1 teaspoon vanilla extract
10 strawberries, sliced
10 mint sprigs for garnish (optional)

Place chocolate chips and nondairy milk in a microwave-safe bowl and microwave for 1 minute. Let sit for 2 minutes.

Place tofu, vanilla, and chocolate chip/non-dairy milk mixture in a food processor or blender and process until smooth. Transfer into small individual serving dishes and chill for 2 hours in the refrigerator or 30 minutes in the freezer. Serve topped with strawberries and garnished with mint, if using.

Stored in a covered container in the refrigerator, leftover Chocolate Mousse will keep for up to 3 days.

Variation: Add a chopped banana to the blender or food processor when you process the tofu and chocolate together. If you or your friends or family need a hand mixer you can purchase a Sunbeam  Mixer like ours from AMAZON by clicking on this link  on our Instagram bio.

Per serving:

Calories: 125
Fat: 6 g; Saturated Fat: 3.1 g; Calories from Fat: 43.5%; Cholesterol: 0 mg
Protein: 6 g
Carbohydrates: 14.1 g
Sugar: 10.5 g
Fiber: 1.5 g
Sodium: 75 mg
Calcium: 63 mg
Iron: 1.4 mg
Vitamin C: 7.2 mg
Beta-Carotene: 7 mcg
Vitamin E: 0.5 mg
Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D





                                                              DELICIOUS MASHED POTATOES


4-6 Potatoes cut in pieces with skins on.

1 Large Onion chopped

Turmeric, salt, pepper to taste

4 Garlic buds chopped


Boil potatoes in salted water on medium heat until well cooked.  remove from stove & drain. save the water for a vegetable broth for your next pot of soup.

Beat potatoes with your hand mixer. If you or your friends or family need a hand mixer you can purchase a Sunbeam  Mixer like ours from AMAZON by clicking on this link  on our Instagram bio.

We added 1 chopped up onion & 4 garlic cloves(Sauteed) to our potatoes & 1 Cup of non-dairy milk with turmeric, salt & pepper to taste.  When  you or your friends or family need a hand mixer you can purchase a Sunbeam  Mixer like ours from AMAZON by clicking on this link  on our Instagram bio.

ENJOY our Mashed Potatoes  XO





                                                                 HOMEMADE  MAYONNAISE


1 Cup Olive Oil

1/2 Cup Soy Milk

1 tsp Fresh Lemon Juice

Pinch of Himalayan Salt

1 Tbs Ground Mustard

1 Tbs Garlic Powder

2 Tbs flour


Combine soy milk & lemon Juice in a large bowl & mix with Blender  for about 1 minute.
While mixing slowly add in the oil, add the salt and ground mustard & flour.
Cook on medium heat mixing with mixer until mayo comes to a boil, continue mixing while boiling for 2 minutes.
Cook and store in a glass reusable jar to preserve our environment.
AMAZON will give us a small credit when you or any of your friends or family purchase this Sunbeam Mixer through this link or the link on our Instagram Bio.




                                                                            RICE NOODLE DISH


1/4 Pkg. thin pure rice pasta noodles( Ours was from Thailand)

2 Stocks of Celery

1 Large White Onion

1 Cup Diced Tomatoes

1/2 Cup Tomato Paste

8 Cups Vegetable Broth

1 Cup Chic Peas

1 Cup Green Peas

1 tsp steak spice

1 tsp turmeric

1/2 tsp black pepper

1/2 tsp crushed red pepper


Sautee Onion & Celery in a large frying pan or pot.

Add all other ingredients & and simmer for 10 minutes.

Add more vegetable broth if you like.





                                                                   HEALTHY MAC & CHEESE


1/2 Package noodles of choice

2 Tbs Traditional Yeast

4 Tbs Powdered Cheese

1 Cup of Almond Milk

1/2 Cup of Vegan Butter

1 Tbs Turmeric

1/2 Tbs Black Pepper

Himalayan salt to taste

Garlic Powder to taste


Cook noodles to desired tenderness and DRAIN

Mix all ingredients in a bowl 1st, then pour over your noodles.

Add more or less Almond Milk according to your desires.



                                                             HEART HEALTHYAL SALAD


Cut all into bite-sized pieces.

1 Apple

2 Celery Sticks

1 Pear

Organic Meadow Traditional Mozzarella Cheese ( made with organic pasteurized partly skimmed milk). When we bought it we thought it was dairy free. Read your labels Carefully.


1 mushed up Avocado with 4 TBS Kikko Man Rice Vinegar.






                                                           AMAZING SIMPLE DINNER


Cauliflower cut in bite-size pieces

Brussel Sprouts

Cherrie Tomatoes

Celery Sticks

Organic Mozzarella cheese strips we used Organic Meadow cheese

Whole Grain Rice cook to instructions on the package.


We did all of this in a steamer, the cauliflower, and Brussel sprouts together. Then added the cherry tomatoes for a few minutes at the end.

We then drizzled a balsamic vinegar glaze over the top of the rice.

Add salt and pepper to taste or other spices of your choice.




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Ginger root

Raw Local Honey (We Used Manuka Honey from Australia)

Hot Water.




                                                                             TOFU SCRAMBLE


1 8 oz package of Tofu – cut in bite-size pieces

1/2 White onion

1/2 Red Pepper

4 Garlic Cloves

1 Celery stalk

Chop the above ingredients and Sautee in Vegetable Broth.

Add: Turmeric, Black Salt, White salt, Pepper and Chillis to taste

This is a great way to start your day.




                                                                      PASTA SPINACH SALAD

4 Cups cooked spiral noodles

1/2 an onion sliced in 1/2 circles

2 Cups of fresh baby spinach

2 sticks celery chopped

1/2 Cup of purple cabbage chopped

1/4 Cup of raw Cashews

1 Tsp of Hemp seed sprinkled on top


Mix below ingredients for Honey Mustard Dressing

6 Tbs vegan mayonnaise

1 Tbs ground dry mustard

3 Tbs liquid honey, we used Manuka Honey from Australia.

IMPORTANT: Add Turmeric either to your dressing or salad we call turmeric GOLD it has so many health benefits.

Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.


                                                         HEALTHY RICE & VEGGIE PLATE

Saute Asparagus and broccoli in a frying pan, we used vegetable broth as oil in the frying pan, add spices of your choice. Slice cherry tomatoes in half to add to your plate.

Cook Whole grain rice to the instructions on the package.

You now have a meal to enjoy.



                                                                          OATMEAL BOWL

Old fashioned Oatmeal cooked as directed
Add 1 tbs cinnamon

1 tsp Turmeric

4 chopped up  dates


Your choice. We used Banana, Dates, Blueberries & fresh strawberries.

Add flaxseed, chia seeds & hemp seeds on top.



                                                             PEROGIE & AVOCADO LUNCH

Store bought Perogies

Avocado Pealed and chopped

Onion Chopped

Vegan Butter
Cherry Tomatoes


Boil Perogies in a large pot

When perogies float to the top take them out with a metal strainer spoon

Put them in a large baking dish and put vegan butter on top, mix them around so that they are covered with the butter as it melts on the perogies.

Serve and add Avocado, onions and cherry tomatoes.

This is one of our favourite meals.



We grated fully organic Cabbage & Carrots in our old hand grater that has worked for us for many years.

This mother approved coleslaw has been one of Dave’s favorite plant-based medicine that we can make real quick for Mothers day or Fathers day.

We used bought Vegan dressing(I must start making homemade dressings)

So Simple: grated carrots, grated cabbage Add Dressing and mix. Spice to your liking.







                                                              OATMEAL (PORRIDGE) BOWL



Use the oatmeal of your choice and follow the directions on the package

Add your favorite fruit and nuts as a topping.

We use  Almond milk with our Oatmeal.













Before and After







                                                          PEANUT BUTTER BALLS


2 Cups 100% natural peanut butter(Last time I made it I used 100% crunchy peanut butter)

2 Cups coconut sugar

4 Tbs  vegan Butter

1 tsp vanilla

1/4 tsp salt

1  12oz package chocolate chips dark, 70% or more cacao or make your own from chocolate bars. We get 74% cacao bars for $1.50 from our local dollar store.


Line rimmed baking sheet with parchment paper. Set aside.
Mix in your food processor, peanut butter, coconut sugar, vegan butter, vanilla extract & salt. (Our processor is a Black and Decker) until well combined. make individual balls and place onto the parchment paper. Place in freezer for 30 minutes to harden.
Melt chocolate chips and coconut oil together in the microwave for 1  1/2  to 2 minutes.
Dip each hardened peanut butter ball into the melted chocolate using a spoon and place back onto the parchment paper lined baking sheet to dry.
Store in an airtight container.




                                                                                ALMOND COOKIES


The Cookies are sugar-free & gluten-free.

6 Tbs water+ 2 Tbs flaxseed(mix & set aside)

3/4 Cup of local raw honey.

6 Tbs Local Maple Syrup

1 tsp Baking Powder

1 tsp Almond Extract

1 tsp Vanilla

1/4 tsp Kosher Salt

1 Cup Almond Flour- add more flour if the mixture is too sticky

1 Cup of Almond Butter

3/4 Cup chopped Almonds, plus whole almonds for the tops of the cookies.

Get all your ingredients out & ready to use.


1 Preheat oven to 350F/170C. Prepare 2 baking sheets with parchment paper.

2. Mix together all ingredients except nuts in your food processor we used our new Black and Decker food processor, or bowl with a hand mixer. The mixture will be stiff

3. Add 3/4 Cup of chopped almonds & gently mix those into the dough by hand.

4. Scoop out one tablespoon of dough at a time, roll into a ball, and place on parchment paper on the baking sheet.

5. Press cookies down, so they’re flat with a fork dipped in almond flour so the fork won’t stick and press one whole almond into the center of each cookie.

6. Bake cookies about 13 – 15 minutes until cookies are starting to brown. Cook longer if you want crunchy cookies.




                                                                 OATMEAL, RAISIN COOKIES


3 Tsp flaxseed ground

9 Tbs water, room temperature

2 large over-ripe bananas

1/2 Cup of coconut oil, melted

1 tsp pure vanilla extract

2 tsp cinnamon

1/2 tsp baking soda

1/4 tsp salt

1 3/4 Cups rolled oats (use gluten-free if necessary)

1/2 Cup of coconut flour (use gluten-free if necessary)

2 Cups raisins


In a small bowl, whisk flaxseed and water. Let sit for about 10 minutes while you are getting other ingredients ready.
Preheat oven to 350 degrees F line a large baking sheet with unbleached parchment paper or tin foil. in a food processor.  Mash bananas. Add coconut oil, vanilla, cinnamon, baking soda, and salt. Add flaxseed mixture and pulse well. Add oats and coconut flour and pulse to combine in the processor. Turn your food processor on low until well mixed. Add raisins and mix by hand.
 Place a large spoonful of batter on a previously prepared cookie sheet and flatten with a fork. Cookies do not spread. I had about 6 cookies to a sheet. Bake in batches for 20 minutes. Remove from the oven and let cookies cool for a minute, then transfer onto a cooling rack to cool off completely.




                                                               PEANUT BUTTER COOKIES


1 Cup of Almond Flour

1/2 Cup of Local Honey

1 1/2 tsp baking powder

2/3 Cup creamy natural- style peanut butter

1/4 Cup of Coconut Oil

1 Tbs flaxseed & 3 Tbs of water- let sit for 5 minutes

1 tsp of vanilla


Set oven to 375 degrees

cover cookie sheet with parchment paper

In a food processor combine almond flour, local honey, and baking powder

Add in peanut butter, coconut oil, flax seed & water mixture, and vanilla, mix well to combine.

Shape into 1- inch balls and place on cookie sheet.

Flatten each cookie with a fork dipped in coconut flour so it doesn’t stick.

Bake for about 10-12 minutes, or until lightly browned.




                                              PEANUT BUTTER CHOCOLATE CHIP COOKIES


2 Cups Chick Peas

2/3 Cup of Natural Peanut Butter

3 tsp of Vanilla extract

4-6 Tbsp of Maple Syrup

2/3 Cup of Dark Chocolate Chips — 70% Cocao

Place all in Food Processor except chocolate chips. BLEND ALL


Add Chocolate chips to blended mixture & mixing by hand roll into balls & flatten out the balls on your cookie sheet to make the cookies.

Bake at 350 for 10 minutes approx. depending on your liking. Some people cook longer if they like crunchy cookies.

We had fun, we made healthy kids snacks with 2 chocolate chip eyes and a peanut nose.

Since my nieces and I learned that sugar feeds cancer, I use very little sugar.

We have found honey, maple syrup, apple sauce or apple juice can replace sugar in many recipes. What do you use to replace sugar?






                                                                                HOT VEGGIE WRAP


1 Cup Celery chopped small

1 Large Onion chopped small

4 Garlic Buds  chopped small

2 Cups Broccoli – in bite-size pieces

1 Cup Zucchini  – in bite-size pieces

1 Cup Carrots – peeling size

1 tsp Turmeric

1 tsp Cumin

1/2 tsp Himalayan salt

1/2 tsp Black Pepper


Sautee all veggies – we used coconut oil, vegetable broth is a good substitute for oil if you’re

staying away from fat.

Place Hot Healthy Veggies in wraps of your choice.

I was trying to make our healthy wraps with our pancake batter & it was a big Ooops.

That’s what you see in the middle of the frying pan. It had good flax seeds in it so I couldn’t throw it out.

It reminded me of old fashioned scrambled eggs.




                                                                      BABY SPINACH SALAD


4 handfuls of washed baby spinach

6 washed & sliced strawberries

1 Cup of blueberries

1/2 Cup of peanuts

1/4 Cup or so of chopped green onions/chives

The above will feed 2. Sprinkle with sesame seeds


3 Tbs extra virgin olive oil

2 Tbs Apple Cider Vinegar

2 Tbs soy sauce

2 Tbs sesame seed oil

1/2tsp of garlic salt

This was plenty for the 2 of us. We put the leftover dressing in a small jar in the fridge.

labeled and dated it.

Adjust to your taste buds & what you have on hand that is healthy & nutritious.

You can create salads with what you like. Nutrition & Happiness are Important.







                                                                          HEALTHY PIZZA




Whole Wheat wrap (we purchased)

Sliced black olives

Vegan Cheddar cheese

Shredded Mozzarella Cheese

Onion Chopped

Salsa  Sauce of your choice or spaghetti sauce


Place Whole Wheat  wrap on a pizza tray

Spread mixture of salsa sauce on Wrap

Spread shredded cheese all around wrap

Add slices of vegan cheddar cheese

Add all other ingredients

Bake in Oven for 15 minutes at 350Degrees











                                                                           OATMEAL BOWL


Oatmeal of your choice- follow the directions on your package.

We use old fashioned oatmeal with the larger flakes.


Add what you love and know your body will appreciate it.

Raisens, Cranberries, Walnuts, Almonds, Etc. are good choices.

We added Almond milk as dairy products cause congestion for many people including myself.  Pat






                                                                        PASTA FOR LUNCH


SAUTEE 1 Cup chopped onion

4 Garlic Cloves

1 Cup Celery Chopped

1 Cup Fresh Mushrooms

Add fresh Oregano & Basil to your desired taste add 1 Tsp Turmeric, 1 tsp black pepper, 1/4 tsp crushed red pepper.

Add 3 cans of Tomato Paste & water for desired thickness & simmer for 2 hours.

Top with steamed Broccoli

Cook pasta of your choice to the directions on your package, drain then add to a bowl or plate add the sauce to your liking and add the broccoli on top.







                                                                    VEGGIE SURPRISE


1 Cup of Bokchoy

1  Cup of Red Cabbage

1  Cup of Green Cabbage

1 Cup white onion chopped

1 Cup green onion chopped

1/4 Cup celery chopped

4 Garlic cloves chopped

1 Tsp Turmeric

1 Tsp Black Pepper

Top with black olives, tomato chunks, Chia & Flaxseeds

Serve on a bed of Rice of your choice.

Some people who don’t eat rice serve this on a bed of Cauliflower Rice.






                                                                    KISTA (TURKEY SOUP)                        


Turkey Bones


4 Garlic Buds chopped

1 Onion chopped

Noodles of your choice ( today we used Penne noodles that was what we had)

Chopped greens from Green Onions – I planted the white part about 5 inches.


Boil Turkey bones in a large pot covered with water.

Add chopped garlic and onion

Boil approximately 4 hours

Remove from heat to cool as now we want to remove all bones from the broth.

This is very important if you want your children & in our case grandchildren to like this delicious, nutritious soup.

Boil Noodles of choice as instructed on package.

Place noodles in a bowl when cooked to your liking & drained.

Add turkey broth on top of noodles & garnish with green onions.









1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium, and Zinc.

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

5. Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a
Few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

6. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explorers for quick meals to thwart off starvation.

8. Have an important meeting or job interview and you realize that you don’t have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

10. Stressed out and don’t have time for massage, facial or a visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber will react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.

11. Just finish a business lunch and realize you don’t have gum or mints? Take a slice of a cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemicals will kill the bacteria in your mouth responsible for causing bad breath.

12. Looking for a ‘green’ way to clean your faucets, sinks or stainless steel? Take a slice of a cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but it won’t leave streaks and won’t harm your fingers or fingernails while you clean.

13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!



                                                                          VEGETABLE SOUP


10 Cups vegetable broth

2 Cups carrots

1 Cup green beans(bite-size pieces)

2 Cups potatoes

1/2 Cup white onion chopped

4 Garlic buds chopped

1 Tsp Tumeric

1/2 Tsp Cumin

Salt and Pepper to taste

6 green onions & garlic chives chopped


Cook on top of the stove in a large pot until the desired crunchiness of vegetables is obtained.





                                                                                  Meet The Doctors:

Dr. Shane Williams of Williams Cardiology

Dr. Colin Campbell

Dr. Esselstyn




                                            PANCAKES with Home Made STRAWBERRY JAM

Sugar-Free Strawberry Freezer Jam

Recipe by Elizabeth Knicely


3 Pounds Strawberries, hulled and stems removed

1 3/4 Cups apple juice

1.5  (3 ounce) package no sugar pectin. I find that using 1 1/2 packages really gets the jam to set perfectly. We bought the 1.75-ounce package by mistake.


Mash the strawberries in a large bowl, leave chunks if you prefer.

in a small saucepan, bring the apple juice and pectin to a boil and boil for 1 minute.

Pour the boiled pectin and apple juice into the mashed strawberries and stir for 1 minute.

Ladle all ingredients into jars – leaving 1/2 inch at the top for expansion and place in the refrigerator to let cool and set.

Store in the freezer and eat up within the next year.



                                                                              BEET SALAD



Purple Cabbage chopped

Pickled Red Beet slices, and Havard sweet and sour beets, or beets of your choice.

Sunflower seeds

White Onion chopped


Balsamic Vinegar

Soya sauce

1/4 Cup of Maple Syrup or honey


Mix all ingredients in a bowl, add the dressing and toss together for a very enjoyable salad.




                                                            BROAD NOODLE PASTA DISH


Green Peas

Garlic Chives chopped

Tumeric to taste

Cumin to taste

White Onion chopped

Vegan butter

Green Onions chopped

Broad noodles your favorite


Saute all ingredients in a frying pan using vegan butter.

Cook Noodles according to the instructions on the package.

Drain and rinse noodles then add them to the mixture in the frying pan.




                                                                        BAKED POTATO


1 large or medium sized potato

Chopped white onion

Chopped tomato

Chopped up garlic chives

Vegan butter


Ground Chia Seeds

Ground Flaxseeds


Bake the potato in the oven or Microwave

Split in half, add all the ingredients on to the hot potato I usually add the vegan butter first and the chopped up garlic chives (or green onions) last as a topping.






To make a Flax Egg:

1 Tbs ground flax seeds

3 Tbs water


1 3/4 Cups Almond Flour or Almond Meal

1/2 tsp Himalayan salt

1/4 tsp Baking Soda

8 Tbs Cocoa Powder

1/4 Cup Vegan Butter

1/4 Cup Water

1 1/2 Cups Maple Syrup

1 tsp Vanilla


Preheat oven to 350 Degrees, lightly grease an 8×8 baking pan or line with parchment paper

Prepare egg substitute  3Tbs water  1 Tbs of ground flax seed  set aside

Mix all dry ingredients in a bowl. Add liquids MIX WELL

Pour into prepared cake pan and bake at 350 degrees for 20 minutes.




                                             BOK CHOY & PURPLE CABBAGE SALAD


4 Cups Bok Choy chopped

1 Cup Green Onion chopped

1/2 Cup White Onion chopped

1 Cup Celery chopped

1 Cup Purple Cabbage


Mix ingredients together & place in salad bowls.

Decorate with Cucumber circles & beet greens

The beet greens & green onions are from our garden.


1/2 Cup virgin olive oil

1/2 Cup balsamic vinegar or balsamic glaze

1/4 Cup of Maple Syrup

1/4 Cup of toasted sesame seeds & or 1/8 Cup black sesame seeds

1 Tsp Turmeric





                                                                                   HEALTHY OATMEAL


1 3/4 Cups of water

1 Cup of Oats

1/8 tsp Himalayan Salt

1 Tsp Cinnamon

1 tsp Ground Flaxseed

1 tsp Ground Chia Seed




Bring water and salt to a rolling boil.

Stir in oats and reduce heat to Medium, cook for 5 minutes, stirring occasionally.

Remove from heat and let stand for a few minutes. Stir in the flax and chia seeds

Serve in bowls, sprinkle cinnamon on top and add your favorite fruits on top.

We used frozen wild blueberries, banana slices, and mango chunks on ours.




                                                             BLUEBERRY SMOOTHIE



2 Cups of fresh blueberries

2 Cups of frozen wild blueberries

1/2 Cup of vanilla protein powder of your choice

1 tsp of crushed chia seed

1 tsp of crushed flax seed

1/2 Cup of pure pineapple juice


Add all your ingredients into your highspeed BLENDER

Start with a low-speed pulse then  increase to high speed for 30 seconds

When the smoothie is too thick for your liking,  add a little water then use the blender again for 15 seconds or until it is of the consistency you like.

Pour into a tall glass and enjoy all the nutritional goodness.





                                                           NON- DAIRY MOZZA CHEESE



. 1/2 cup raw cashews

. 1 cup of water

. 3 Tbs + 2 tsp tapioca flour

. 1 Tbs nutritional yeast

. 1 tsp apple cider vinegar

. 1/2 tsp Himalayan salt

. 1/4 tsp garlic powder


add cashews to a small pot with water. Bring to a boil for 10 to 15 minutes or until they are softened. They will be easier to blend when they are soft.
Drain & rinse the cashews and add them and 1 cup of water with all the remaining ingredients into a high-speed blender. Blend until all is smooth, it will be very watery at this stage.
Pour into a small pot over medium-high heat and continually stir as it cooks. While stirring it will start to form clumps and then will become a  blended mixture of cheese like quality. This all takes about 5 minutes. Keep cooking & stirring for about 1 more minute to make sure it is completely firmed up. Serve it hot or put in an airtight container in the fridge.






                                                             CASHEW CHEESE DIP


. 2 cups raw cashew pieces, soaked in hot water for 5 minutes

. 1/2 cup water

. 4 Tbs of fresh lime juice; from about 2  limes

. 2 tsp of Himalayan salt, or to taste

. 1/2 cup of nutritional yeast

. 28-ounce canned tomatoes and green chiles(we used chili powder) and added some cayenne pepper also


Add the drained soaked cashews, water, lime juice, salt, and nutritional yeast to a high powered blender. Drain the juice from the tomatoes and green chiles and add the liquid to the blender as well ( don’t add the tomatoes and green chiles yet). Blend on high for a few minutes until very smooth.
Add the “cheese” sauce and the tomatoes and green chiles to a medium pot. Stir well and warm gently over low- medium heat. Be careful not to burn the queso; stir frequently while warming. The mixture will thicken slightly.
Serve while warm with tortilla chips and enjoy!





                                                               CASHEW VEGAN CHEESE RECIPE


1/2  Cup Cashews  soak for 30 minutes then drain

1 Tsp Oregano

1 Tsp salt

1 Tsp Maple Syrup

1 Tsp Basil

1 Tsp Lemon Juice

1 1/2 Tsp Corn Starch

1 Bud of Garlic minced

3 Tbs Traditional Yeast

1/2 Cup of water

1 1/2 Tsp Agar Powder


Add all of the above ingredients into a blender

In a separate pot mix 1/2 Cup of water and 1 1/2 tsp of Agar powder and bring to a boil. Then add all the ingredients from the blender into the pot and blend together.

Pour into a  small round greased container and refrigerate for 1 hour.

Pop out and serve as your favorite Camembert. Garnish with your favorite topping.


                                                                                 VEGETABLE STEW

Rice of your choice we used whole grain.

Carrots chopped

Celery chopped

Green Beans

Snow Peas

Broccoli chopped into bite-size pieces

Vegetable Broth


Smoked Paprika

Himalayan Salt and black pepper to taste



Cook Rice according to instructions

Add all other ingredients and spices

Add in vegetable broth and bring to a boil, then simmer at low heat for 30 minutes or until desired tenderness is achieved.



                                                                  “HEALTHY LUNCH IDEA”


Multi-Grain sandwich skinnies Toasted

Tomato Slice

Vegan Mayonnaisse

Sweet Onion slice

Dulse Sea Weed Flakes

Yellow pepper slices

Salt and pepper to taste


Toast Sandwich skinny

Add  Vegan mayonnaise

Add a slice of Tomato, onion, and peppers.

Sprinkle with Dulse Seaweed flakes, salt, and black pepper.








Cucumber chopped

Tomato chopped

Onion chopped

Spinach wrap (purchased)



Check out our  Instagram page @livingthecreativelifestyle for a video on how to Wrap your Wrap.







1 Tomato Chopped

2 Garlic buds chopped

Tomato sauce of your choice

1/2 Cup Vegetable Broth

Gluten Free Pasta of your choice

Zucunni slices

1/2 Tbs Tumeric

1/2 tbs Smoked Paprika

Oregano Fresh from the garden

Bazil Fresh from the garden


Add vegetable broth, tomato sauce, chopped garlic, and chopped tomato, basil and Oregano into a large fry pan and cook at low heat until all is blended together.

Cook Pasta according to the instructions on the package.

Add pasta into the large fry pan and blend into the sauce, add slices of Zucunni around the top for presentation. Put the lid on the pot and simmer until desired tenderness is achieved.

Serve and ENJOY



                                                        HEALTHY VEGETARIAN PIZZA


Spinach wrap (we purchased)

Red Pepper Chopped

Orange Pepper Chopped

Shredded Mozzarella Cheese

Onion Chopped

Salsa Sauce with 2 Tbs of Barbeque Sauce

Artichokes (in extra virgin olive oil) chopped


Place spinach wrap on a pizza tray

spread mixture of salsa sauce and BBQ sauce on Wrap

Spread shredded cheese all around wrap

Add all other ingredients

Bake in Oven for 15 minutes at 350Degrees








1 Cup Cucumber chopped

2 Cups of Shredded Lettuce

1 Cup chopped Onion

1/2 Cup Vegan Mayo

1 Cup Celery chopped

1/4 Cup of Garlic Hummus

1 Chopped up Garlic bud

1/4 tsp Turmeric

1/4 tsp Smoked Paprika

We used purchased Spinach Wraps for this.


Mix all ingredients in a large bowl and place on the spinach wrap to the size of wrap you want,

roll up the wrap the way you like and enjoy a healthy lunch idea.





                                                                           PASTA DINNER


1/2 package of Pasta- cook as directed

10 Brussel Sprouts- We like steamed


3 Cups Vegan Mayonaise

4 Garlic Buds

1/2 Cup onions chopped

1 Cup yellow and orange peppers

1/2 tsp Himalayan Salt

1/4 tsp Black Pepper

1/8 tsp Chilli Powder

1/8 tsp Smoked Paprika

1 Cup Frozen Green Peas

Simmer all ingredients to Blend Flavors

Pour White Sauce over drained pasta

TOP with chopped Fresh Tomato




                                                                 AVOCADO SALAD


1 ripe Avocado

1 ripe Mango

Leaf Lettuce

1 Red Pepper

1 Orange Pepper

1 Fresh Lime


Chop up the Avocado, Mango and peppers into bite size pieces.

Lay one or two leafs of lettuce on a plate, add the chopped up Mango, Avocado and peppers on top.

Sprinkle smoked paprika, ground turmeric, black pepper and Himalayan salt to taste.

Cut the Lime in half and sprinkle the Lime juice on top.




                                                              HEALTHY LEMON DRINK

Slice of fresh lemon

1 Tbs of Raw Honey


Add a slice of lemon and add the honey in a glass and stir until honey mixes with the lemon water. Add Ice if desired.






                                                                      VEGAN TREATS


Natural Peanut Butter


Dark Chocolate – I understand the higher the % of Cacao the better it is for you.

Crushed Nuts for topping


Slice bananas in bite-size pieces.

Lay flat on a baking sheet, add a dollop of natural peanut butter on top.
Add a small amount of boiling water to 6 finely chopped dates, mush up & add a small amount of peanut butter.
Place in freezer for 1/2 hour.
Melt dark chocolate for dipping your treats.
Remove treats from freezer & dip each one individually in warm melted chocolate & place back on tray.
Top with nuts of your choice & refreeze. We used pistachio pieces.
Serve right from the freezer if you’re in a hot sunny climate like Florida.
You may desire to make these again & again as it gets easier each time.
You can vary the ingredients to your liking by being creative.






Ripe Avocado we used 10 because of a good buy at the store. Depends on how much you want to make. We planned to freeze some.

1 Large red pepper chopped

1 Large sweet onion chopped

Fresh Garlic buds, we used 6 chopped fine.

Lime Juice we used the juice from 3 limes. ( this helps maintain the green color of the avocado)


Slice the avocado in half and scoop out the pulp into a large bowl

Add the chopped up red pepper, onion and fresh garlic and mix together in the bowl until smooth, a few chunks are OK.

Add the lime juice and blend into mixture.





                                                   HEALTHY SMOOTHIE INGREDIENTS
Frozen Wild blueberries frozen or fresh whole Strawberries
One whole banana
1Tbs ground Chia Seed
1 Tbs ground Flax Seed
1 scoop of protein powder of your choice
8 oz of water
Place all ingredients in a blender until all
ingredients are mixed and are in a liquid state.
Pour into a tall glass


Red Pepper & Spinach

3 different kinds of cheeses, vegan preferably.

Green Onion & White Onion

Garlic, turmeric & black pepper.

Today we used purchased wraps from the store to make our quesadillas.

If you would like to follow our recipe for pancakes, we use it for delicious economical, healthy wraps also.

Place wrap in a frying pan. Load it with your favorite ingredients or ours.

Place another wrap on top & cook on low heat until the cheeses melt.

Eat with your favorite salsa, quocomoli , and or humus.



                                                                VEGETABLE STEW

4 Large potatoes cut in bite size pieces

4 carrots cut in rounds

1 Cup of chopped Kale

1 Cup of Lentils

1 Cup celery chopped

1 Cup chopped onion

1 tsp Turmeric

1/2 tsp crushed red pepper

1/2 tsp black pepper


Bring to a boil & turn to low for 1/2 hour

Add 1 Cup frozen or fresh green peas just a few minutes before serving.

Top with fresh green onions or chives.




1 Tsp 100% CACAO
2 TBS Raw Natural Honey
2 Cups of Almond MilkDIRECTIONS:
Melt Honey, Milk, and Cacao in a large mug in the microwave or
in a small saucepan on top
of the stove. Stir FrequentlyTop with 100% Coconut Non-Dairy Topping.
Warm up or cool off to your liking
with hot or cold Almond Milk.ENJOY XO

                                            BROCCOLI SALAD & PASTA SALADBroccoli Salad INGREDIENTS:
2Cups of chopped up broccoli
1/2 Cup raisins
1/2 Cup chopped up carrots
1/2 Cup chopped up red cabbage
1/2 Cup chopped walnuts
1/2 Cup chopped celery
We would use 1/2 Cup of vegan mayonnaise
with 1/4 Cup of maple syrupPasta Salad INGREDIENTS:
2 Cups pasta of your choice
1/2 Cup carrots
1/2 Cup mushrooms
1/2 Cup black olives
1/4 Cup red pepper chopped
1/2 Cup vegan mayo, 1/2 tsp garlic powder,
1/2 tsp turmeric & 1/4tsp black pepperENJOY XO

                                                                    HOMEMADE BROWNIES

1/2 Cup of quick oats

1/4 tsp salt

1/2 Cup of Maple Syrup

1/2 Cup of Black beans

1/4 Cup of Coconut Oil

2 tsp of pure vanilla extract

1/2 Tbs Baking Powder

1/2 to 2/3 Cup of chocolate chips– the higher % of cocoa in the chocolate the higher the nutritional value.


Preheat oven to 350 F

Combine ingredients (Except Chocolate chips) in a good food processor, stir in the 1/2 Cup of Chocolate chips, place about 1/2 cup of chocolate chips on top.

Bake 15- 20 minutes.

Makes 9 – 12 brownies. you may want to double the recipe. I will next time.

If you have regular Oats in your pantry, put them in your chopper or coffee bean grinder & they become quick oats.




                                           VEGGIE WRAPSINGREDIENTS:Garden herb spinach wraps (purchased)
Remember you can make your own wraps with our
whole wheat pancake recipe.
! Cup Cooked rice
1/4 of a yellow pepper
1/4 of a red pepper
1/4 of a large onion
1/4 cup of celery
Sear the above in a hot frying pan. Use coconut oil
1/2 cup of cooked spinach
1/4 cup of cooked kale
Mix all cooked ingredients in a bowl & mix in spices of
your choice. We used 1Tsp low sodium soy sauce, 1Tsp
turmeric, 1/4 Tsp black pepper.
Place in a wrap & roll up
Add condiments of your choice.ENJOY XO

2 cups whole wheat flour.

2 TBSP apple juice, maple syrup or honey.
2 TBSP baking powder.
1 TSP baking soda

1 TSP Vanilla

1/2 TSP Himalayan salt or sea salt
1 3/4 Cups of almond fresh or cashew fresh liquid. Use 2 cups for Wraps or Pizza Crust.

Step #1
Mix ingredients in a small bowl- add 6 TBSP of water, 2 TBSP of ground flax seed (we use brown organic)

Let mixture sit for 1 or 2 minutes.

Step #2
Mix all other ingredients in a large bowl and add step #1 ingredients.

– We revise many recipes to make us feel healthy on the inside.
– We use whole wheat flour for most recipes that call for flour as many people are celiac or desire to be gluten-free.
– For sugar, we use apple juice or applesauce, syrup or honey.
– For salt, we use Himalayan or sea salt.
-For one egg, we use 3 TBSP of water with 1 TBSP of crushed brown organic flaxseed.
– When milk is called for we use unsweetened almond fresh or unsweetened cashew fresh.


green peas
tomato slices
Sliced fresh mushrooms
Almond milk
melted cheese of your choice
chopped up garlic chivesDirections:
Mix melted cheese with almond milk to create the sauce.
Boil pasta of your choice according to
package directions.
Add cheese sauce with the spices of your choice to noodles
and garnish with green peas,
mushroom slices, top with garlic chives and
tomato slices.ENJOY XO


Nacho Chips of your choice

Cheese of your choice we use mozzarella shredded.

Chopped up white onion

Fresh or canned mushroom slices

Chopped up red or yellow pepper

Chopped up green onion or garlic chives

Chopped up or diced tomatoes

Sliced black olives.


Place nacho chips on a microwavable plate, add grated cheese (we like lots) add onion, peppers, tomatoes, mushrooms, and olives. Top with green onion or garlic chives. Place in Microwave for 1 minute approx. depending on your mic…

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