Farro Kale Salad

My mother and I can't stop eating this salad. Make a big bowl of it and snack throughout the week. It's also a perfect light meal in itself or as a side item. Change it up in many ways. 

Cooked Farro
Kalmata Olives
Pumpkin Seeds
Sunflower Seeds
Red Onion
Goats Feta Cheese
Greek Vinaigrette of your choice.

OR make your own: 
Squeezed Lemon
White Wine Vinegar
Olive Oil

Make sure and soften your kale by squeezing it before you chop it up. It makes it much easier for your stomach to digest and break it down. 

Summer Coconut Blueberry Salad

This is my favorite thus far out of my summer creations. I will be making this often. 

Cooked Quinoa
Shelled Edamame
Dried Unsweetened Coconut, or fresh baby young coconut pulp
Goat Feta Cheese

Green Apple Juiced
Lemon Juiced
Olive Oil
Salt and Pepper

Soak quinoa overnight, or not. If a little wet, place in a skillet with shelled edamame and sautee for a bit, when warm throw in dried flaked coconut. Place in fridge with blueberries mixed in until ready. Chop up almonds (or buy slivered) and set aside until ready to use. 

As for dressing, I often juice a lot of lemons and sometimes green apples, turmeric and ginger to keep in the fridge and mix with my water during the day. Also great to create dressings. So to make the dressing, mix a bit of the juices, with a little bit of oil, salt and pepper. If you have more lemon you might want to sweeten a bit with maple syrup. Shake and toss with arugula. Then add the quinoa mixture above. ENJOY! 

Veggie Party Nachos or Tacos

Ready to surprise everyone with a delicious nutritious party platter of veggie nachos?  These are made with cauliflower which takes on the texture of ground beef, and of course when you add the taco seasoning, there's very little difference. I don't typically purchase corn chips, but Trader Joe's has the most ridiculous Organic frito like chips. It made my husband very happy. 

Red Pepper
Taco Seasoning (Chile Pepper, Paprika, Salt)
Guacamole (Avocado, lime, garlic salt)
Cultured Sour Cream (or Greek Yogurt)
Salsa (Tomatoes, cucumbers, cilantro, onion, salt, oil)
Raw Milk Cheese
Tortilla Chips

Saute chopped cauliflower, kale, red pepper. Toss in spices. Make Guacamole and Salsa-or buy. Shred cheese and melt over tortilla chips. Another option is to add Romaine lettuce to your bowl of goodness. Place everything in a bowl to dip with chips, or use filling in tacos. Guilt free, unless you go for the organic frito's like I did.  

Cashew Butter Veggie Quinoa Spread

Cashew Butter is yummy in itself. Place it on kale leaves with fresh red pepper, cucumber, and mango too. Such a delicious summer treat. However if you want to get fancy and try something new, keep reading. 

Cashew Butter.JPG

Cashew Butter Ingredients:

To make cashew butter, soak two handfuls of cashews in water that covers the nuts. You can add a date or not. But a few garlic cloves are in need with a few pinches of salt. Let soak overnight. Then blend in vitamix. As for date in butter, I like if eating on kale leaves as mentioned above. 

Cashew Butter Veggie Quinoa:
Cashew Butter
Cooked Quinoa
Sundried Tomato

Dice Broccolini and Celery. Mix veggies with mustard and cashew butter. Sauté onion and sundried tomatoes together, then mix with quinoa. You can keep the butter and quinoa mix separate or combine together. It really doesn't matter. I actually prefer to mix because in the long run its less I have to deal with in making the sandwiches. 

When making a sandwich or wrap I add sprouts, lettuce, tomato, and sometimes cucumber. Or just add the cashew spread to a salad. ENJOY! 

Easy Chunky Protein Granola

Cereal will never be as yummy in a box as it is straight from the oven. I have been making granola for years, but nothing compares to the newest chunky batches I've been making. As soon as its gone my little ladies are begging for more. It's delicious with milk, yogurt or straight out of the hand. The creative options are endless. 

Brown Rice Crisp Cereal
Nut Butter of your choice
Maple Syrup or Honey
(Add your choice of fruit, nuts, seeds and spices)

Press in a pan greased with coconut oil. Place in oven on coolest temperature and pull out when brown. Break up in pieces. 

If you feel up to it, sprouting buckwheat is a great addition and a bonus for the palate and nutritionally. 

Images to come soon! 


Peanut Soba Noodle Salad

Having friends over to play? Try this yummy summer dish that all ages love for lunch or dinner. Light and easy. Serve cold or warm. 

Peanut Sauce: 
Peanut Butter
Lime Juice
Sesame Oil

Sautee ginger and garlic in Sesame Oil, then add peanut butter and other ingredients. Mix until a creamy sauce. Place in fridge to cool. Then prepare the salad.

Cooked Soba Noodles
Shelled Edamame
Red Bell Pepper
Green Onion
Sesame seeds

Slice, dice, and mix with the Thai Peanut Sauce. I've mixed in Kale and Broccoli before too, which is yummy as well. 

Golden Milk

Turmeric is said to be one of worlds healthiest spices. Many people take daily supplements of it for Inflammatory Bowl Disease, Arthritis, Cystic Fibrosis, Alzheimer's disease, and Cancer prevention and treatment. Its a wonderful anti-inflammatory, source of vit B6, iron and magnesium; and is known to lower cholesterol. There's so much to this amazing spice. Rather than taking pills of it which seems so boring and tedious, cook with it, and better yet drink it! 

The first time I ever had this delicious drink was at Kundalini Summer Solstice.  A week of Kundalini yoga and meditation out in the hot desert. You would think that a hot drink in the desert is not what you would prefer, but it was a welcoming treat to everyone at the end of each day.  Ever since its been a staple in our house. I keep a mason jar full to use in oatmeal, tea, coffee or drink just as it is. We all love it. 

Golden Milk Ingredients: 

Black Peppercorn
Coconut Oil

Use milk of your choice. I use an almond non-sweetened vanilla milk. And sometimes make with fresh almond milk I make which is surprisingly super easy. The spices can be fresh or powdered. I have done both. Remember to be generous with Turmeric, as it is the main ingredient. Supposedly, black peppercorn increases the absorption of Turmeric significantly. 

P.S. If you accidentally mistake your Curry Powder for Turmeric like I recently did. Go with it. It's a perfect substitution for caffeine. The spicy kick is a nice awakening. 

Sprouted Tofu Salad & Creamy Garlic Dressing

Oh my, this salad is delicious! It was inspired by a creamy garlic dressing I saw at Vitamin Cottage that is quite expensive. I read the ingredients and tried to imitate it. Well my attempt was a success and I saved a whole lot of money with much to spare. Our abundance prompted a last minute dinner party with friends last weekend, last nights dinner and another dinner party next weekend. Presently, we are down to half a mason jar of this dressing, and my husband is eating through it faster than I can blink. Please note that this is meant to be very garlicky. Just to let you know I used 3 entire cloves of garlic plus two spoon full of creamed garlic in a glass jar. 

Creamy Garlic Dressing

Flax Seed
Cold Pressed Olive Oil
Cold Pressed Flax Seed Oil
Lemon and Salt

Let garlic bulbs and flax seeds marinate in oils, lemon juice and salt in a vitamix. I let mine sit for almost a day. After garlic and flax has softened, blend in vitamix. I had to add water to allow a creamier less thick consistency. Place in a container and put in fridge to cool until ready to use. 

I don't eat much tofu, but I do love it. It takes on the taste of whatever spices and flavoring you desire. To give you an idea of what I mean, I had a carnivorous boyfriend in college who declared that he would never eat tofu. I had made a fried tofu pasta dish for myself one evening when he unexpectedly showed up. He said he would like some. I didn't tell him there was tofu in it. I just said it was a pasta dish that tasted like fried chicken. He must have only heard the word fried chicken. Like a hungry bear he moaned and groaned in delight, while having three servings!!! I was in the kitchen laughing so hard my belly felt like I'd done 4 sets of a 100 sit ups. Guess what, I'm still laughing! Are you wondering? No, I never told him- until the day we decided we were better off friends. 

Just a note, Soy beans are a highly conventional genetically modified food, thus always make sure it's organic and an awesome bonus would be to find sprouted.  

Fried Tofu Ingredients: 

Organic Sprouted Firm Tofu
Almond Flour
Nutritional Yeast
Garlic Salt

Slice the tofu in strips and place strips in a bowl with the above ingredients. Have an iron skillet on the stove with oil heating. I used coconut oil. When ready fry for a 8 minutes or so. Then place the strips on a cookie sheet and put in the oven on broil. This will get the tofu crunchy around the edges. While in the oven prepare the salad. 

Romaine lettuce
Purple Onion
Cherry Tomatoes

Slice up the above ingredients however you like. When ready toss with Creamy Garlic Dressing. 

I served salad with a cold gazpacho, french bread and a creamed herb butter. Recipes to come! 

Nutritional Yeast Popcorn

Every time I eat this favorite snack, I immediately am drawn into the nostalgic memories of my favorite movie theater. An old hole in the wall movie theater that sadly no longer exist, once called the Vic. I visited there frequently on Haight Street while living in San Francisco. It was such a gem. Old seats, the same speaker system from the 50's, movies that few had ever heard of ranging from horror, sci-fi, documentary, and indie. The best part was they served nutritional yeast popcorn served in a reusable plastic bowl, locally made soda served in a reusable plastic cup, as well as candies and chocolate that were all mom and pop locally made. 

Nutritional yeast popcorn is also a Waldorf school special. Everyone including the teachers make this at home and also for school. So you know its healthy. 

Such a yummy snack and super easy because that's how we role. Take it on school trips and feed all the kids. Make a big bowl for a party and everyone will be happy. Sneak it in to the movie theater because it never gets as healthy or delicious as this! But remember to put in a non-crinkle bag to not annoy everyone around you! Oh and be sure and bring some kefir water to enjoy with your popcorn. Yum Yum! 

  • Organic Popcorn
  • Grapeseed oil to pop
  • Coconut oil 
  • Nutritional Yeast
  • Salt
  • Pepper

Pop in a large pot until the kernel pop slows down. Turn off stove top and let sit until you no longer hear the sound of kernels popping. Pour coconut oil over the top of the popcorn. Throw some Celtic or Himalayan salt on the top. Pour into a large paper bag and shake. Add pepper, cayenne, and maybe even lime or sautéed garlic.  

Chocolate Avocado Pudding

This is a family favorite, and super easy. Better yet, you can play and experiment to your hearts desire. 

  • Avocados
  • Banana
  • Raw Cacao (and Carob if you like)
  • Vanilla pod, extract, or Almond extract
  • Maple syrup or Honey

Top with berries, granola and nuts, the choices are endless to how you want to change it up! Have fun! 

Images to come soon! 

Beet and Sprouted Sandwich or Salad

Have you ever grown your own sprouts? It is so easy and fun to watch. They grow quickly and within days they are ready to eat. I've been growing an array of broccoli, alfalfa, wheat grass, etc. My children love watching them grow as much as I do. You can use them in a delicious and easy salad with an avocado dressing or sandwich. 

I've also found that slicing up beets and placing them in a mason jar to sit for a few days with a mixture of apple cider vinegar, white wine vinegar with salt is so divine on sprouted wheat bread, mayo, sprouts, avocado, romaine, hummus, and whatever your heart fancies. It's a delicious and super easy lunch. Try it!  

Mediteranean Cauliflower Spaghetti Sauce

I was introduced to one of my favorite ways to cook fish while traveling throughout Spain in the sea side towns of the Basque region. In the homes I visited, women cooked with large iron skillets so large I've yet to ever see one yet that compared in size.  They would stand over the stove for long periods shaking the large skillet with fish, lemon juice, olive oil and salt until it made a delicious gravy like consistency. 

When I returned from my long sabbatical throughout Europe, I worked in a popular high end restaurant in my college town until I landed my first nursing position. The owner was Italian, thus all the dishes were Mediterranean inspired. My favorite entree there was a white fish with an olive oil, caper, and sundried tomato sauce. 

My inspiration for this recipe comes from my craving and remembrance of these two delicious dishes, as well as a hankering for spaghetti.  Yes, there's no fish, because I eat very little fish these days because of the disarray and harm being caused to our aquamarine life due to pollution. I do eat Sardines for protein many times a week, because there life span is so brief that very little, if any toxins are found when tested. 


  • Cauliflower
  • Onion
  • Garlic
  • Capers
  • Sundried Tomatoes
  • Kale
  • Mushrooms
  • Capers
  • Sundried Tomatoes
  • Kale
  • Mushrooms
  • Basil
  • Basil Pesto
  • Lemon
  • Olive Oil
  • Salt
  • Pepper
  • Quinoa Spaghetti

Cut cauliflower up in medium size pieces into vitamix, so that cauliflower is in very small pieces. In a iron skillet saute onion and garlic in olive oil, then toss cauliflower, chopped basil, capers, sundried tomatoes, and however much you desire of the basil pesto.

While spaghetti is boiling, chop kale up into small pieces and then place into a colander. Pour hot spaghetti and water over the kale to drain the noodles. Place in a large bowl and mix with a squeezed lemon and salt. To add extra zest you can mince the peel. 

As for the mushrooms, you can do one or two things. I choose to stuff the mushrooms I had with the sauce and place in the over for a few minutes and decorate the dish. You could also dice and place in sauce. If there is any sauce left over, stuffing the mushrooms would be a great appetizer or side item for another dinner night. 


Coconut Ice Cream

This is such a healthy delicious treat. Better yet, it's cheap, easy and super fun to get wild and creative with.  I've made all sorts of flavors and have lots of ideas for more. For sweetening, I have used it all depending on what I have in the pantry. You can use maple syrup or honey, but if you use sugar I heat the coconut milk to melt the sugar. I use very little though, and have been known to use bananas, blueberries or dates for sweetening too. As for flavors you can change it up with lemon, lime, fruits , berries, vanilla bean, almond, orange, raw cocoa, carob, chocolate chips, nuts, seeds, fresh peppermint (or extract), and don't forget spices and wild herbs! Dandelion is delicious and fun in everything.   There is so much to try! 

  • 1 can coconut milk, full fat
  • Vanilla pod or Vanilla Extract
  • Maple Syrup 

Blend up in Vitamix and then put into the freeze. If it's a while before you are going to eat this, place in refrigerator. Place in freezer an hour at least before you desire to eat.  Stir a few times in between. It may need a few more minutes depending on desired freeze. Its ready to eat when you say so, however if you leave in freezer to long it becomes more icey rather than creamy deliciousness. Thus, Best if eaten before fully frozen. If there is left overs place in fridge and repeat freezer process. You can also make these into creamy popsicles, which will need to be left in freezer. Happy Summer!  

Root Soup

With Valentine's fast approaching, this is a lovely soup to taste, dabble on your lips, and gaze with a sly sexy eye. Yummy, warm or cold.  Find these items, and use your intuition as to how much of everything you want to use. You can't go wrong. 

  • Beets
  • Beet Greens
  • Carrots
  • Radishes
  • Celery
  • Cauliflower
  • Olive Oil
  • Apple Cider 
  • Salt 
  • Pepper

Place all veggies in a pot of boiling water and let boil for a while until soft. Place in a vita mix and you are ready to serve. 

Kelp Noodle Stir Fry

Well, I'm finally getting back to my recipe page. This one has been sitting in my drafts for a while. My parents were in town last spring and I wanted to create a little something with spice and zest. This hit the spot. 

  • Fennel 
  • Yellow Onion
  • Garlic
  • Lemon
  • Shataki Mushrooms
  • Cashews 
  • Mustard Seed
  • Korean Chile Threads
  • Shichimi Togarashi (Japanese Seven Spice)
  • Kelp Noodles
  • Nama Shoyu Soy Sauce
  • Sesame Oil

Sauté garlic, mushrooms, cashews, mustard seeds with Sesame Oil and spices. Toss Kelp Noodles in and dress with Nama Shoyu. 

Blueberry Chia Pie

Don't let the date fool you. This was a post that I wrote last spring and never posted. I created this for my best friends birthday; I was inspired. I  used almonds for the crust. With a big sigh, I'm cutting back in using almonds because of the ethical water right issues in California. If you can find almonds from another state good luck. I was purchasing almonds from an independent source from Turkey and they were the most delicious for baking and almond milk, but I can no longer purchase them.

Here it is.  I should get paid for every time I write this, but once again…use your intuition on this one too. You really can't mess this up. 

  • 2 cups Almond Flour
  • 1 cup Dried Oatmeal
  • 3/4 cup Coconut Oil to wet and bind
  • Pinch of Salt
  • Smidgeon of vanilla or almond paste/flavoring (non-alcoholic)
  • Dash of maple syrup

This is your crust and topping. Work it with your hands. Feel it, connect with it. Be grateful for it. Press a little more than half of this mixture in pie pan, and put rest to the side. Bake at 325 for 5-8 minutes. Let cool. 

  • 2 cups Blueberries (fresh or frozen) 
  • 1 Red Apple
  • 1 cup Chia Seeds

Blend blueberries and mix with diced red apple and chia seeds. Once crust is cooled, place blueberry mixture onto crust. Depending on how much topping you have, you might want to add more oatmeal, coconut oil, maple syrup, and salt. I like the topping to have a light butter salty sweet flavor, but not too sweet. The blueberry chia fllling will be surprisingly sweet due to the apples, hence the absence of any molasses. So next step, spread the topping onto. I used fresh blueberries to garnish around edge and middle. Bake pie on the lowest setting your oven has for a few hours. 

Clean and Green Currant Salad

This is one of my favorite salads to keep in the fridge for the week. It's quick to make and easy to grab when schedules are tight.  Once again, what's in your fridge and pantry? Cauliflower, kale, beets, broccoli, carrots, etc? What seeds, nuts, berries do you have? Play as you go. Once you figure out what you have and what you want to use, place veggies in Vita mix or chop into fine pieces. You want your ingredients to be finely chopped. When I use my vitamin for this, I always set it on level 1, because you want it in chopped small pieces.  Chop small amounts at a time in VM, otherwise you will have a pureed sauce at the bottom. 

I have created the following combinations with the lemon, olive oil, salt, pepper, currants, plus any added ingredients in parentheses. 

  • Cauliflower, broccoli, and carrots with sunflower seeds. 
  • Kale, Cauliflower with a mixture of sunflower and pumpkin seeds. (dash of apple cider vinegar and turmeric)
  • Broccoli, beets, pumpkin seeds and seaweed. (blueberries, honey)

Once you have all your main ingredients chopped up and mixed. To make at the dressing, You will need- Lemon, Olive oil, Salt, Pepper, and currants. Possibly a little squeeze of honey or apple cider vinegar if you choose. 

No more boring Oatmeal

Oatmeal boring? Never. The question is how creative can you get? 

Think of all the possibilities. Coconut milk, cow's milk, almond milk, golden milk,  coconut oil, butter, apples, mangos, blueberries, strawberries, cherries, banana, apricot, almonds, pecans, pistachios, raw cocoa, chia seeds, pumpkin seeds, sunflower seeds, hemp seeds, flax seed, vanilla paste, honey, maple syrup, coconut sugar, nutritional yeast, etc.  There are more, but you get the point. Be creative and make more than you would normally eat. I usually like to have at least a cup to two leftovers to make "oatmeal bars" for a snack or for next morning breakfast with eggs and veggies. 

You can add an egg for more protein or not, it does not affect anything, just thinkers it. Maybe add some more fruit, nuts, seeds, and possibly a cup of flour, like almond, sprouted spelt, quinoa. Bake at 350 till brown. 

My most recent breakfast bars were made with tart cherries, vanilla bean paste, pecans, and almond flour. Last weeks batch had everything in the kitchen sink.  You seriously can't go wrong. Always Delicious!