Monday, September 1, 2014

Cherry Pecan Granola Bars

Slightly sweet, a little spicy, chewy, and crispy! Smells like fall when you bake them. Also reminds me of a cherry crisp pie.

Makes 8 breakfast bars , or 16 snack-size squares.

  • 1.5 cups dried tart cherries*
  • 3 cups rolled oats
  • ¼ tsp salt
  • ¼ tsp ground cloves
  • 1 cup light corn syrup
  • 3 tbsp canola oil
  • ½ cup chopped pecans
  • ½ cup flaxmeal + chia seed blend

Line 8x8” baking pan with parchment. Mix dry ingredients together in a large bowl. Bring sugar and oil to a boil in saucepan, and let cook for 2 min. Pour hot sugar over dry ingredients. Mix well to coat. Using wet hands press the mixture into the pan firmly and evenly. Bake 325 for 25-30 min. until golden brown and edges are crisp. Set on cooling rack, and let cool completely before cutting into bars, using a very sharp knife. (A sharper knife will help keep pieces from crumbling apart as you cut). The bars will be slightly sticky, so they will store best if you wrap them individually in plastic wrap (plus they will be ready to take with you when you need a meal/snack on the go!). Keep these refrigerated to keep them fresh longer, and help them firm up. Best when eaten at room temp. though, so that they are softer.

*Cherries are not suitable for a low FODMAP diet. A few Low FODMAP alternatives to try: cranberries, blueberries, strawberries, pineapple.

Nutrition per snack-size square (1/16):
235 kcal
8 g fat
<1 g sat. fat
66 mg sodium
42 g carbs (4 g fiber; 28 g sugar)
3 g protein

Monday, August 11, 2014

Citrus Chard Juice

Makes about 3 cups (24 oz)

  • 1 carrot
  • 1 lime (peeled)
  • big bunch of Swiss chard (enough to fill a large bowl)
  • 2 apples (cored)
  • 1/2 tsp ground fresh ginger (not the dry spice) (or 1" piece of ginger root)
  • 1 medium cucumber


Add all ingredients to juicer, except ginger, unless using whole ginger root. If using the ground ginger, whisk it into the juice at the end.

Friday, July 25, 2014

Black Bean Hummus

Makes about 2.5 cups


1 can black beans, rinsed, drained
1 can garbanzo beans, rinsed, drained, skins removed
¼ tsp reduced sodium salt
¼ tsp black pepper
1 tsp cumin
½ tsp oregano
small bunch of parsley (about ¼ cup coarsely chopped)
½ tsp onion powder
3 tsp minced garlic
pinch of smoked paprika
pinch of chili powder
¼ cup tahini
¼ cup + 1 tbsp lemon juice
2 tbsp extra virgin olive oil


Puree all ingredients in a food processor, about 5 min or until desired consistency.

Sweet Potato Hummus

Sweet Potato Hummus

This. Is. So. Yummy. I could just eat this all by itself. I previously made a post about the hummus at Wegmans, and how delicious it was. Well, I found the perfect recipe for the sweet potato variation!

Makes about 3 cups


  • 1 lb. (about 2 1/4 cups mashed) sweet potatoes, baked, without skin
    • (Place 3 medium sized sweet potatoes on baking sheet. Bake at 400 degrees for 50-60min or until a knife inserts easily when pierced. Let cool. Remove skins.)
  • 3 tbsp lemon juice (add 1 tbsp if you like it be more tangy)
  • 2 tbsp extra virgin olive oil
  • 1/4 tsp reduced sodium salt
  • 1/4 tsp ground black pepper
  • 1/2 tsp cinnamon
  • 1 tsp cumin
  • 1/4 cup tahini
  • 1 3/4 cups canned low-sodium chickpeas
  • 1 tsp minced garlic (1 clove)


Easy as pie!
Add all ingredients to food processor...Process until super-smooth (about 5 min), periodically scraping the mixture down the sides if needed.

Thursday, July 24, 2014

Chocolate Banana SunNut Protein Bars with Coconut

I had Phood Nutritional Shake powder to use up, so I conducted this culinary experiment! Although it didn't turn out as I wanted, I like them because they are soft, have only a hint of sweetness, are a little nutty, and I found them to be incredibly filling (and since they are pretty low-cal, this is good if you're trying to stick to a calorie budget while still feeling satisfied). So, considering they aren't so sweet, I think they are perfect as a snack or breakfast bar, because it doesn't make me want to devour them in mass quantity. Still, I would like to tweak the recipe for next time, because I think it could use maybe a little salt, or replace some of the flour with cocoa powder. 

Makes 12 squares/ bars

1 banana, mashed
3 cups oats (quick oats are fine, but if you want more texture, use rolled oats)
1/2 cup Sunbutter creamy sunflower seed butter
6 scoops Phood Chocolate Caramel Nutritional Shake powder
1 avocado, mashed (skin and pit removed)
3 large egg whites (Vegan substitute: 3 tbsp flax meal plus 1/2 cup+1 tbsp hot water)
1/2 cup sorghum flour
1 cup applesauce, unsweetened
3/4 cup finely grated carrot
1/2 cup unsweetened flaked coconut
3 tbsp sunflower seeds raw, hulled (optional topping)
vegetable or coconut oil

Preheat oven to 325 F. 
Lightly grease a 9x13 baking pan with oil.

Blend banana, avocado, applesauce, egg whites, and sunflower seed butter together in a large bowl. 
Add in the remaining ingredients. Mix thoroughly. Spread mixture evenly into baking pan (it may help to wet a spatula to spread it more easily). Sprinkle sunflower seeds on top, if using. 

Bake for 30 min, or until knife inserted into center comes out clean with just a few crumbs (it will still be moist). Place the pan on a cooling rack until cool. Cut into 12 squares. 

Nutritional Info (via MyFitnessPal) per serving:
286 kcal, Tot. Fat 13 g (3 g sat. fat, 4 g MUFA, 3 g PUFA), Chol. 0 mg, Sodium 143 mg, Potassium 296 mg, Carbs 32 g (Fiber 7 g, Sugars 4 g), Protein 13 g

New PRINT button added!

This is kind of a big deal to me. Haha. I finally figured out how to add a code/widget thingy to my posts that allow you to view and print recipes more easily (Thanks to! I know from experience in reading recipe blogs that once you figure out you want to save and print a recipe, you just want the main info, not all the extra pictures and recipe/food babble. So, I hope my readers will appreciate this too!

This fantastic little gadget can now be found at the end of each post (little green PRINT button), where the other 'sharing' buttons are located!

Monday, June 30, 2014

Quinoa, sweet potato, & black bean salad


1 cup quinoa, rinsed, drained
1 3/4 cup vegetable stock
1 large sweet potato, peeled, cut into small cubes
1 cup sweet corn
1 (15oz) can black beans, drained, rinsed
1 avocado, cut into small cubes/chunks

Adjust these seasonings to your tastes, but you can start here (I was just sprinkling & throwing stuff in, so I'm just estimating here):
1/4 tsp cumin
1/4 tsp chili powder 
2-3 tbsp Lemon juice 
A 'Good drizzle' around the bowl of Chipotle-infused olive oil (3-4 tbsp?)


1. Bring stock to a boil in a pot. Add quinoa and lower heat to simmer; cover & cook for 20 min, when water should be absorbed. Fluff with fork when finished. 
2. While quinoa cooks, put sweet potato into microwaveable bowl, and fill halfway with water. Cover with wax paper. Microwave on high for about 4 min(?--maybe less--however long it takes to cook til tender but not mushy)
3. Drain potatoes. Rinse with cold water to stop the cooking. 
4. Add quinoa, sweet potato, corn, beans, avocado, seasonings, olive oil, and lemon juice. Toss gently to mix. 
5. Serve warm or chilled. 

Thursday, June 26, 2014

Zucchini Ribbon Salad

4 to 6 servings 

4 zucchini (no bigger than 8"), cut into ribbons
1/3 cup Toasted pine nuts
Shaved asiago, Parmesan, or Pecorino  cheese 
4 cups Arugula


6 tbsp extra virgin olive oil
2 tbsp white wine vinegar
1 tsp honey mustard 
1 tsp minced garlic 
1 tsp oregano
1/4-1/2 tsp salt
1/4-1/2 tsp black pepper

Bring large pot of salted water to a boil. Add zucchini ribbons, cover pot, and set heat to very low/warm. Cook zucchini for 3 min, until tender but still has some crisp to it. Drain and rinse with cold water. Spread onto baking sheet and pat dry with clean paper towels. Toss gently with dressing. Let marinate for 30 min. 
To serve, 
Arrange arugula on plate. Top with zucchini. Sprinkle pine nuts and shaved cheese on top. 

Quinoa with Pine Nuts and Green Onions

Recipe found at

4 servings 


1 tbsp canola oil
1 cup quinoa, rinsed, well-drained (unless the package says it does not need to be rinsed)
1 3/4 cup chicken or vegetable stock
1/4 tsp. salt
1/2 cup toasted pine nuts (toast in a dry pan, until golden)
1/2 cup sliced green onion (about 3 scallions) (green and white parts)
2 tbsp finely chopped cilantro (or flat-leaf parsley)

Heat the oil in a medium pot over medium-high heat. Add quinoa and saute for 3-4 minutes, or until the quinoa is toasted. Microwave stock about 3 min. Add the hot stock and salt. Stir and bring the mixture to a boil, then lower heat to a simmer and let the quinoa cook covered for 15 to 20 minutes (until the liquid is absorbed). If the quinoa is cooked, but still somewhat 'wet', turn up the heat to medium to dry it out more.

While quinoa cooks, toast the pine nuts in a dry frying pan over medium heat, until golden, about 2-3 min (shake pan a few times to toast evenly and avoid burning). Prepare onions and cilantro. 

When quinoa is done, let stand covered for 5 minutes. Fluff quinoa with a fork and Stir in pine nuts, green onions, and  cilantro.  Serve hot or warm.

Moroccan Marinated Carrot Salad

After finding such a dish at a local Moroccan restaurant (shout out to Casablanca, in Warrington PA!), I just had   to find a recipe that was just like it! This one turned out perfect! 

Moroccan Carrot Salad 


"Sliced carrots are boiled then marinated with Moroccan spices, herbs, lemon juice, garlic and olive oil. Serve warm or cold. You can dice the carrots if you prefer, but slicing them is the traditional presentation."

Serves 4.


1 lb. fresh carrots, peeled and cut into 1/8" slices
4 tbsp extra virgin olive oil 
2 cloves garlic, smashed 
2 tbsp lemon juice
2 tbsp chopped fresh cilantro
1/2 tsp salt
1/2 tsp cumin
1/2 tsp sweet paprika
1/4 tsp smoked hot paprika

Boil the carrots in salted water, about 15 minutes or until just tender -- fork should go into piece easily with just a little resistance. Drain, and rinse or immerse carrots with cold water to cool and stop further cooking. Drain again, and try to dry them gently, as this will keep from diluting the marinade. 

In a medium pan, sauté the garlic cloves in the olive oil over low heat, 2-3 min. or until garlic is golden. Discard the garlic, and add the carrots, lemon juice, and spices. Sauté over low heat for another 3-4 minutes, and remove from the heat. Stir in cilantro. 

Serve the marinated carrots either warm or chilled. (I prefer to chill it, then take it out about 60-90 min before I plan to serve it). 

Broccoli Strascinati

Didn't have to change a thing! One my my favorite ways to prepare broccoli now!

Ginger Lime Mango Sorbet

A creamy, fruity, tangy, refreshing treat, that is easily scoopable and not icy!

Adapted from

Makes 2 qts

Special equipment needed:
2-qt ice cream machine

6 mangoes, peeled, pitted, cubed (about 7 cups)
1/4 cup lime juice
1/4 cup orangecello (or you could use orange liqueur)
1/2 cup sugar
1/2 tsp coconut extract
1 tsp ground ginger

Purée ingredients in food processor or blender. 
Strain mixture through fine mesh sieve. Chill strained mixture in fridge for 30 min to an hour. Discard the remaining substance. 
Add chilled mixture to ice cream maker according to manufacturer's instructions. I used a Cuisinart Ice Cream machine that takes about 20 minutes until the mixture is well-thickened. For this recipe, I needed to run the machine for 25 min. 
Scoop into a freezer safe container. It should 'ripen' or fully firm up in about 6-8 hours. 

Roasted Tequila Lime Chicken

Original recipe found at
Original source: Ina Garten, Barefoot Contessa

In this recipe I doubled nearly everything from the orginal to make sure the chicken would be fully coated...but this might not be necessary. 


1 cup gold tequila
12 oz 100% lime juice
1 cup freshly squeezed orange juice
2 tbsp chili powder
2 tbsp minced jalapeno pepper (I used jarred sliced jalapeños and just squished them up in my hands)
2 tbsp minced fresh garlic
1 tbsp salt
2 tsp  freshly ground black pepper

Original: 3 whole boneless chicken breasts 
Adapted: 1 - 4 lb roasting chicken, quartered 
Olive oil

3 tbsp Fresh Cilantro, finely chopped 

Combine the tequila, lime juice, orange juice, chili powder, jalapeno pepper, garlic, salt, and pepper in a large container. Add the chicken. Refrigerate and let marinate for 8 hours or overnight.

Original: "Heat a grill with coals and brush the rack with oil to prevent the chicken from sticking. Remove the chicken breasts from the marinade, sprinkle well with salt and pepper, and grill them skin-side down for about 5 minutes, until nicely browned. Turn the chicken and cook for another 10 minutes, until just cooked through. Remove from the grill to a plate. Cover tightly and allow to rest for 5 minutes. Serve hot or at room temperature." 

Adaptation: (Used whole bone-in chicken breasts (chicken halves) with 6 drumsticks, with skin) 
Place Skin side up in baking dish. Brushed with olive oil. 
Preheat oven to 450.(Roast setting)
Bake for 40 min.
Tent with foil after about 15 min or when the skin is nicely browned. 
Cover with foil for 15 min after removing from oven, before serving. Internal temp must reach 165 (can take out at 160) to be done.

Sprinkle with cilantro to serve. Serve hot! 

Tuesday, June 17, 2014

Oatmeal Cookies with No-added Sugar

If there ever was a 'healthy' cookie, this one might fit the bill...
No added sugar, just the natural sweetness of dates, raisins, and bananas. Rolled oats, flaked coconut, ground flaxseed, cashews, and defatted powdered peanut butter, add some healthy fats, protein, and fiber. 

This was an experiment really, so I wasn't sure how it would turn out. But, I think they turned out pretty great for something I just threw together (that's why I had to estimate quantities in the recipe).

Makes 26 cookies.

1/4 cup raisin paste (about 1/4-1/3 cup packed raisins, processed into a paste/purée  another good idea might be to boil and soak the raisins to soften them, and then puree them. You could just use more dates and puree those, but raisins are cheaper!)
2 1/2 cups rolled oats (not instant)
3/4 cup chopped pitted dates
1/3 cup unsweetened coconut flakes
1/3 cup (P2B) defatted, powdered peanut butter
3/4 cup roasted, salted cashews
1-2 tsp cinnamon
1 very ripe banana
1 tsp baking powder


Preheat oven to 350. Line baking sheet with parchment.
Pulse/ process banana, raisins, cinnamon, baking powder, peanut butter powder, coconut flakes, dates, until fine/smooth. Add cashews and pulse until pieces are small to medium sized.

Add mixture to a bowl and stir in oats until well mixed together.
Form 1.5" sized balls and place onto baking sheet. Flatten slightly.

Bake for 15 min until cookies are golden brown on edges. Remove cookies from pan and let cool on wire rack.  

Friday, May 23, 2014

Coconut Lime "Tarabars"

I love Larabars, but I wanted to find a way to make them myself to save $$, and to devise my own favorite flavor combos! 

These are made much like the Figgy Walnut Bars I posted previously, but I was going for a 'key lime' kind of flavor. I think it came together pretty great, and I hope you do too! 

So without further ado...

Makes 12 'Tarabars' :)

1/2 cup rolled oats
1 1/2 cups dried pineapple chunks
3/4 cup coconut flakes, unsweetened
1 cup whole almonds
1/2 tsp ground ginger
1/4 tsp coconut extract
1 tbsp lime juice (or to taste; zest might be even better)
2 tbsp ground flaxseed
1 tbsp coconut oil

1. Combine everything into a food processor. Process until it forms nice clumps, and holds together well. 

2. Line a 8x8 pan with plastic wrap with enough to wrap over the mixture. Press mixture evenly into pan. Wrap with plastic. Pop into fridge for 15 min (helps to firm it up, and make it easier to cut).

3. Cut into 12 bars.

Store these in a cool place (fridge is best for longer storage, and to keep them firmer), wrapped individually, or layer wax paper in between the bars to prevent them from sticking together. 
I think they should keep for several weeks if they are wrapped well, since it's just dried fruit & nuts. And the citric acid in the lime juice is a natural preservative too, so that can't hurt ;)

Friday, May 9, 2014

Wegmans Hummus

Tried these new flavors from the hummus bar! I must figure out how to make these at home!

1) Caramelized onion flavor (info copied from wegmans' site)

Ingredients:  Chickpeas, Filtered Water, Caramelized Onions (Onions, Canola Oil, Brown Sugar, Sea Salt, Spices, Citric Acid), Tahini (Sesame Seed Paste), Canola Oil, Sea Salt, Dehydrated Onions, Lemon Juice Concentrate, White Vinegar, Citric Acid, Garlic Puree (Garlic, Canola Oil, Citric Acid)
Warnings:  ALLERGENS: Contains None.

Nutrition Facts

Serving Size: 1/4 Cup (60g)
Servings Per Container: varies

     Calories from Fat60

Amount Per Serving and/or % Daily Value*

Total Fat7 g (11%)
     Saturated Fat0 g (0%)
     Trans Fat0 g
Cholesterol0 mg (0%)
Sodium320 mg (13%)
Total Carbohydrate12 g (4%)
     Dietary Fiber4 g (16%)
     Sugars2 g
Protein4 g

Vitamin A0%
Vitamin C4%
- See more at:

2. Sweet potato ?

Friday, May 2, 2014

Carrot Pineapple Loaf

My mom made this for our Easter dinner.
It made with regular wheat flour, but I am posting it in case anyone was wondering how it was made! I'd love to try it sometime with a GF flour.

Makes 4 small loafs


  • 3 cups all-purpose flour
  • 1 tsp baking soda
  • 1 tsp salt
  • 1 tsp ground ginger
  • 1/2 tsp baking powder
  • 1/2 cup chopped walnuts
  • 3 eggs
  • 1/2 cup vegetable oil
  • 1/2 cup applesauce
  • 3/4 cups sugar
  • 3/4 cups baking stevia
  • 2 cups shredded carrots
  • 8 oz can crushed pineapple, drained

Preheat oven to 350 F. Grease and dust with flour loaf pans.

Mix flour, baking soda, salt, ginger, baking powder together. Set aside.
In a large mixing bowl, beat eggs, oil, and applesauce until thickened, about 2 minutes.
Mix in carrots and pineapple. Add flour mixture and stir until just combined. Stir in nuts, and pour into loaf pans.

Bakes 50 min. or until a toothpick inserted into the middle comes out clean with a few crumbs. 

Thursday, April 24, 2014

Easter Dinner

My mom and I received so many kind words about our Easter dinner dishes, and I must say it really meant a lot to me, after all our hard work! I hope that everyone enjoyed themselves at the party, enjoyed the food, and hopefully were pleasantly surprised to have some new dishes to try, mixed in with some long-standing family favorites!

Here is the complete menu! Send me a message if you are interested in one of the recipes without a link—those are from cookbooks I have!

Garlic Herb Hummus with assorted vegetables (DF)
Black Pepper-Crusted Herbed Goat cheese with crackers


Onion & Thyme Tart (GF, DF)
Green beans, blue cheese, & walnut salad with vinaigrette
Strawberry Jello Mold
Black Skillet Baked Beans
(Dinner rolls and sliced French bread)


Pear & Almond Frangipane Tart (GF, DF)
Dark Chocolate Sunbutter Crisp Bon Bons (I followed all the directions from the original recipe, Peanut Better Balls, only I swapped out the peanut butter for sunflower seed butter) are some other tasty treats family members brought! 

Carrot Cake with cream cheese icing
Chocolate-covered strawberries
(Blueberry Pie)
Irish Potato Candy
(Blueberry Swirl Cheesecake)
Assorted Cookies: (Chocolate chip blondies, wedding cookies, sugar cookies)

Chicken Marbella

This has to be one of my new favorite ways to prepare chicken. And one of the best things, is that it uses the whole chicken (well, the major meaty parts anyway...thighs, legs, breasts), so you could actually save $$ by not buying boneless, skinless, breast meat. Additionally, I am not usually a fan of the dark meat, but this preparation actually makes all of the meat equally yummy! Win-win, I think! Yes, dark meat is higher in calories and fat, but as long as you are not overdoing these things in other meals, etc, you should not be afraid to go for these pieces, for they are succulent and super flavorful! 

For more information on the nutrition of white v. dark meat, there is a short article on the Academy of Nutrition & Dietetics website.

It also explains that dark turkey meat is an even healthier option than dark chicken meat! And this recipe would be probably equally as good if you used all turkey pieces too! 

I copied this from a printout my mom had…there weren't many clues to its source, but I think it's from The Silver Palate recipe book? If there is such a thing...haha. 

This dish is best if served hot or at room temperature.

If you're feeling confident and/or adventurous, buy a whole chicken and chop it up yourself. I recommend that you watch a quick tutorial if it's your first time! I watched 3 different videos and it was still tricky! Here is one I recommend:
Otherwise, you could purchase bone-in chicken pieces with skin.

Serves 10-12

4 chickens, quartered (about 2.5 lbs each)
1 head of garlic, peeled, pureed (equivalent to about 10 large cloves, or 3 tbsp minced or puréed garlic)
¼ cup dried oregano
coarse salt
fresh ground pepper
½ cup olive oil
1 cup pitted prunes
½ cup red wine vinegar
½ cup pitted Spanish green olives (many jarred ones are stuffed with pimientos--if you care to take them out, go ahead, but I don't feel like it makes a difference)
½ cup capers with a bit of juice
6 bay leaves (break into a few pieces by hand )
1 cup brown sugar
1 cup dry white wine (I like using a good non-oakey Chardonnay; and it's recommended that you never cook with a wine you wouldn't want to drink!)
¼ cup italian flat-leaf parsley, finely chopped

In a large bowl, combine chicken quarters, garlic, oregano, pepper & coarse salt to taste, vinegar, olive oil. prunes, olives, capers, juice, and bay leaves.
Cover and let marinate, refrigerated, overnight. 
Preheat oven to 350 F.
Arrange chicken in a single layer in one or two large, shallow baking pans and spoon marinade over it evenly. Sprinkle chicken pieces with brown sugar and pour white wine around them.

Bake for 50 min. to 1 hour, basting frequently (try every 15-20 min?) with pan juices. Chicken is done when thigh pieces pricked with fork at thickest part, yield clear yellow rather than pink juice. (Or, if you would rather use a trusty instant-read cooking thermometer, insert into thickest part of thigh, but not touching bone, and aim for about 170 deg F-- if you shoot for 5 degrees less than "done", the "carryover" cooking that will happen after taking it out of the oven will finish the cooking, and you will avoid over cooking. In my experience, it seems a number of people think chicken has to be firm and dry to be cooked sufficiently, but chicken can be juicy and tender when cooked properly!)

Serving the dish:
With a slotted spoon transfer chicken, prunes, olives, and capers to serving platter.
Moisten with a few spoonfuls of pan juices and and sprinkle generously with parsley. Reserve the remaining pan juices to be served on the side. (You can decide if you want to first strain this through a mesh strainer or not).
To serve Chicken Marbella 'cold,' cool to room temperature in cooking juices, before transferring to a serving platter. If chicken has been covered and refrigerated, allow it to return to room temperature before serving. Spoon some of the reserved juice over chicken. 

Hope you enjoy!

Here's a shot of the leftovers we had at Easter...not the best picture, but we were so busy that day I forgot to take pictures beforehand!

Tuesday, March 25, 2014

Baked Oatmeal

Directions are basically the same or similar for each variation...  Please see the instructions under "spiced pumpkin" version.

Spiced Pumpkin Coconut (for 4 ramekins)

3/4 cup canned pumpkin
1 tsp baking powder
1/2 tsp cinnamon
Dash of allspice
Dash of salt
2 tsp coconut cream
1 tsp vanilla extract 
2 egg whites
2 cups rolled oats
1 tbsp + 1 tsp coconut flakes (optional; divided among servings)
1/4 cup chopped walnuts (optional: can be mixed in or on top

Preheat oven to 375. 
Bake 20 min. 

These actually hold together well enough to pop out of the ramekins like little muffins. You could serve them with a little pat of butter (vegan for me), or a drizzle of maple syrup. 


1 tbsp coconut flakes, unsweetened 
1/2 tsp Truvia
1/2 cup rolled oats
1/4 cup pear or apple sauce
1 egg white
1/4 tsp baking powder
2 tbsp blueberry flavored craisins (or 1/4 cup blueberries)
Coconut oil (for greasing baking dish)
Optional Topping:
1 tbsp Maple syrup + 1 tbsp cashew butter + 1 tbsp soy milk

For the Original recipe, (and more variations) Go here!

Friday, March 7, 2014

Figgy Walnut Bars

Though these are quite similar to Larabars, the orange extract used in them makes them delightfully different from any of the available Larabar flavors. I made these based on a recipe from Whole Foods.
Dates and figs are naturally very sweet, so they are great for us folks with the occasional sweet tooth, but, as fruits, they are also healthy for you! (Certainly more nutritious than plain ol' table sugar! Blech).

10 oz medjool dates, pitted
10 oz Turkish figs (hard stem part removed)
1 cup walnuts
1/4 tsp orange extract
1 tsp vanilla extract
1 tsp cinnamon

In a food processor, combine all the ingredients. Process until you get a small crumb.

Remove half of the mixture. Set aside. 
Process the rest until it looks close to a paste, and sticks together easily. 
Now. Press it into a baking pan lined with wax paper. 
Once it's all smooshed evenly, cover it with plastic, and set in in the fridge to firm up, about 2 hours. Lift out with wax paper, and cut into bars. Wrap individually or separate with sheets of wax paper for storage. Keep refrigerated so they keep their shape. 

I'm sure there are many fruit/nut combos we all could come up with for these bars... So I look forward to using my own creativity and hopefully hearing from you about what you did too! 

Thursday, March 6, 2014

Cauliflower and Broccoli in Cashew Cream Red Curry Sauce

Spicy warning! (about as spicy as "medium" salsa)

This recipe is more of a side dish, but could be made into a main dish by adding a protein, like meat or beans (there are a few suggestions at the end of the recipe). 
If you would like to make this a main dish, you will probably want to double the sauce recipe, so there will be enough to cover everything well.

About 4 servings


  • 3 cups cauliflower florets
  • 3 cups broccoli florets

Curry-cream sauce:

*Red curry sauce (For the original recipe, go to Thai Food)
  • 1/4 cup white onion, chopped
  • 3 Tbsp. prepared lemongrass 
  • 1/2 to 1 tsp. cayenne pepper
  • 4 cloves garlic
  • 1 thumb-size piece ginger, sliced
  • 2 Tbsp. tomato ketchup
  • 1 tsp. ground cumin
  • 3/4 tsp. ground coriander
  • 1/4 tsp. ground black pepper 
  • 2 tbsp tamari (or soy sauce, however, original recipe called for fish sauce)
  • 1 tsp. sugar
  • 1 tsp coconut liquid aminos (or use more soy sauce)
  • 1-1/2 to 2 Tbsp. chili powder (use less if you don't like it too spicy)
  • 3 Tbsp. thick coconut milk, or just enough to keep the blades turning (reserve remaining for cooking the curry)
  • 2 Tbsp. lime juice
  • 1/4 tsp. cinnamon

First, prepare red curry sauce. Chop, peel, grate, etc. ingredients as listed and add to a food processor. Process until smooth.

In a small bowl, mix together the equal amounts listed of prepared curry sauce and cashew cream. Set aside. 
Note: this ratio of sauce to nut cream can be adjusted to taste If you want it more spicy, add more curry sauce, if not, add more nut cream. Also, if the sauce is too thick, you can thin it out, adding a few tablespoons of coconut, soy, or almond milk at a time, until you reach the desired consistency.

Steam vegetables until tender.

Add the vegetables to a skillet, and toss with the prepared curry cream sauce, making sure everything is coated well. Heat over medium-high heat, stirring frequently, until the mixture is heated through. Serve hot, and enjoy!

Main dish add-in variations:

  • Cooked and cubed chicken breast
  • 1 can (15 oz) rinsed, drained chickpeas

Easy Mushroom-Tomato Pasta Sauce

A super easy, tasty, accompaniment to your favorite pasta! 

Fresh whole wheat pappardelle with sauce

1 large onion, diced (about 1-1/2 cups)
1-1/2 cups sliced mushrooms
1-1/2 cup diced plum tomatoes (remove pulp and seeds)
2 tbsp olive oil
Black pepper

Optional: 1/3 cup grated Parmesan cheese

If you are starting with whole mushrooms, very quickly rinse them under cold water to remove dirt (don't soak, because mushrooms easily absorb water and then you are left with yucky soggy mushrooms!); afterwards, gently dry them on a clean towel, and spread out to let dry further.

Heat oil in large non-reactive skillet (stainless steel preferably; don't use aluminum as the acids in the tomato can discolor and give an off flavor to the sauce ). 
Add mushrooms, and add a dash of salt. Stir to coat, and sauté over medium-high heat for about 4-5 min. Stir in onions, sprinkle another dash of salt in, and cook another 5 or so until onions are translucent. Add in tomatoes, add a sprinkle of salt and pepper, and cook about 4 min. Season to taste with salt and pepper to finish the sauce.  

If you are ok with cheese, you can stir in about 1/3 cup grated Parmesan at this point. 

Toss the sauce with cooked pasta and fresh parsley (you can reserve some to around on top or mix it all in). Now, dig in!