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Savory Smoky Spice Blend


1          tsp Smoked Paprika

1          tbsp dried oregano

1 ½      tbsp dried basil

1          tbsp dried parsley

1          tbsp dried thyme

½         tbsp onion powder

½         tbsp garlic powder

1            tsp sea salt

How To:


  1. Mix all ingredients and place in a sealed container. Sprinkle where you would normally use salt. This is especially good on avocado toast.
  2. Serve & enjoy!

Tip: Feel free to play around with the ingredients. If you hate oregano, leave it out. If you love garlic, add more.


Sauteed Spinach with Garlic and Lemon


2 teaspoons olive oil

2 cloves garlic

1 bag baby spinach leaves

1 dash salt

1 dash black pepper

Fresh lemon

How To:

  1. In a large cast iron pan heat olive oil.
  2. Add garlic and saute for 1 minute.
  3. Add spinach, salt, pepper and toss with garlic and oil.
  4. Cover pan and cook on low for about 2 minutes.
  5. Saute cook spinach for another minute, stirring frequently, until all the spinach is wilted.
  6. Squeeze fresh lemon juice on top and serve.
  7. Enjoy!

Tip: Enjoying the cooked spinach with the vitamin C in the “raw” lemon juice helps your body absorb more of the iron.

PB&J Snack Bars


3 cups of fresh or frozen berries of choice

3/4 cup natural peanut butter

1/2 cup maple syrup ( 1/4 cup for filling, 1/4 cup for base)

1 cup almond flour

1/4 cup coconut flour

1/2 cup brown rice flour

1/4 tsp baking soda

1 tsp vanilla

3 tbsp melted coconut oil

1/8 sea salt

How To:

For The Jelly Filling:

  1. In a large saucepan, heat the berries and 1/4 cup of the maple syrup on medium heat.  Bring to a boil stirring occasionally.
  2. Lower heat and simmer for 20-30 minutes to thicken. Be sure to scrape the sides regularly to prevent burning.
  3. Remove from heat and allow the jelly to cool while preparing the crust.

For the Crust:

  1. Preheat the oven to 350 and line a 8×8″ baking dish with parchment paper.
  2. Whisk together the peanut butter and 1/4 cup of maple syrup, vanilla and melted coconut oil.
  3. Stir in remaining dry ingredients to form a thick crumbly dough.
  4. Press 3/4 of the dough into the prepared pan and bake for 7-8 minutes. Remove from oven and spread the jelly mixture over the crust.
  5. Crumble the remaining dough over jelly layer and return to the oven.
  6. Bake for an additional 25 minutes.
  7. Allow bars to cool completely before removing from pan and cutting into squares.
  8. Enjoy!

Tropical Digestive Smoothie


1 cup pineapple, diced

1 cup papaya, diced

1 banana, chopped

1 cup coconut milk

ice if desired

How To:

  1. Put all ingredients (except ice) into the blender and blend. Add ice if desired.

2. Serve & enjoy!

Lemon Garlic Hummus


1  can chickpeas (garbanzo beans), drained & rinsed

⅓ cup tahini

1 garlic clove

2 tbsp cold pressed olive oil

2 tbsp lemon juice

1 dash salt

1 dash pepper

How To:

  1. Add all ingredients to a food processor and blend until smooth.
  2. . You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.
  3. Drizzle with olive oil and serves with cut up vegetables.
  4. Enjoy!

Pumpkin Cranberry Tahini Muffins


  • 1 cup Pumpkin puree
  • 1/2 cup maple syrup
  • 2 eggs (or use flax eggs to make recipe vegan see bottom)*
  • 4 tbsp tahini
  • 1 tbsp pure vanilla
  • 1 1/2 tsp  pumpkin spice
  • 2 1/4 cup oats
  • 1 teaspoon baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/4 cup pumpkin seeds
  • 1/4  cup dried cranberries
  • 1 tsp cinnamon

* to make flax eggs, use 1 tbsp ground flax seeds and 3 tbsp water to make equivalent of 1 egg.  Mix together in small bowl and let sit for 5 minutes before using.  Mixture will become gelatinous.

How To:

  1. Preheat oven to 350 degrees an grease or line a muffin trey.
  2. Starting with the wet ingredients, layer everything except the pumpkin seeds and cranberries into a high powered blender or food processor and blend for 1 minute until smooth.
  3. Stir the pumpkin seeds and cranberries into the mixture.
  4. Spoon the mixture into muffin trey filling each cup 3/4 full.
  5. Bake for 22 minutes, until lightly golden brown.
  6. Allow for muffins to cool for 10-15 minutes before serving.
  7. Enjoy!
  8. Pour coffee into serving mugs 1/4 to 1/3 full depending on taste.
  9. Fill remainder of mug with pumpkin mixture.
  10. Top with additional sprinkle of pumpkin spice and serve hot.
  11. Enjoy!

Pumpkin Spice Latte


  • 2 tbsp Pumpkin puree
  • 2 tbsp coconut sugar
  • 2 cups unsweetened vanilla almond milk
  • 1 tsp pure vanilla
  • 1/2 tsp pumpkin spice
  • 1-2 cups of strong brew coffee (use decaf if preferred)

How To:

  1. In a saucepan, add the pumpkin puree, coconut sugar, almond milk, vanilla and pumpkin spice.
  2. Heat on medium setting and whisk until the coconut sugar is melted and mixture is well blended. (do not bring to a boil)
  3. Transfer mixture to a high speed blender and mix to create a froth.
  4. Pour coffee into serving mugs 1/4 to 1/3 full depending on taste.
  5. Fill remainder of mug with pumpkin mixture.
  6. Top with additional sprinkle of pumpkin spice and serve hot.
  7. Enjoy!

“Cheesy” Kale Chips


  • 1 Head of kale
  • 2 Tbsp Olive oil
  • 1/4 cup Nutritional Yeast
  • 1/2 tsp garlic powder
  • 1/2 tsp chili powder
  • 1/2 tsp sea salt

How To:

  1. Preheat oven to 350.
  2. Destem and tear kale into chip sized pieces.  Wash and dry completely ( a salad spinner is great to use for this).
  3. Place kale in large bowl and drizzle with the olive oil.
  4. Massage kale to soften the fibers and coat completely with olive oil.
  5. In a small separate bowl, combine the dry ingredients.
  6. Add spice mixture to kale and toss until fully coated.
  7. Arrange on baking sheet ensuring that kale pieces do not overlap.
  8. Bake for 10-15 min until crisp.
  9. Let cool slightly before eating.
  10. Enjoy!

Coconut Chocolate Chip Energy Balls


  • 1 cup raw almonds
  • 1 cup dates, pits removed
  • 1/4 tsp sea salt
  • 1/4 cup dairy free chocolate chips
  • 1/4 cup unsweetened coconut flakes

How To:

  1. Add dates, almonds and sea salt into high speed blender or food processor and blend until mixed well into a thick, sticky mixture.
  2. Stir in the chocolate chips.
  3. Roll mixture into small balls, slightly smaller than a golf ball.
  4. Pour the coconut flakes into a small dish and roll the balls into the coconut to coat completely.
  5. Put in fridge or freezer to set before serving.
  6. Enjoy!

Maple Spiced Nuts


  • 4 cups raw mixed nuts of choice
  • 4 tbsp coconut oil
  • 6 tbsp maple syrup
  • 2/3 cup coconut sugar
  • 2 tsp cumin
  • 2 tsp corriander
  • 1/4 tsp cayenne
  • ½ tsp sea salt

How To:

  1. In a large sauce pan, melt the coconut oil an maple syrup together on medium heat.
  2. Add mixed nuts and toss to coat.
  3. Add in remaining dry ingredients and stir continuously until nuts are toasted, and sugar is melted.
  4. Transfer nut mixture to a baking sheet lined with parchment paper and let cool completely.
  5. Enjoy! Great as a hostess gift, enjoy on their own or use to top salads.

Carrot Cake in a Glass


  • 2 organic carrots
  • 2 cups of unsweetened almond milk
  • 2 tbsp almond butter
  • 2 tbsp pure maple syrup
  • ½ tsp cinnamon
  • ½ tsp ground ginger
  • ½ tsp ground nutmeg
  • 1 cup ice

How to:

  1. Chop or grate carrots depending on strength of blender.
  2. Add all ingredients to blender.
  3. Blend on high until smooth.
  4. Enjoy!
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