Blueberry Banana Zucchini Superfood Oatmeal

An alternate name could be “Kitchen Sink” Oatmeal, but that’s not highly appetizing either! As crazy as this sounds, it is so tasty and so satisfying, and is PACKED with healthy antioxidants!
You need:

1/2 tsp cinnamon

dash cardamom

dash nutmeg

sprinkle of flax meal

sprinkle of psyllium

handful of hemp seeds

1/8 tsp sea salt

sprinkle of chia seeds

1/2 cup fresh blueberries

1/2 thinly sliced zucchini 

1/2 banana, mashed

1/2 cup oats

1/2 cup milk of choice or water
Comine oats, banana, zuccini, water/milk, all seasonings, 1/2 of the blueberries in a large microwave safe boal, and heat in 30 secong increments for about 2 minutes.
Then top with additional blueberries, seeds, psyllium, and flax. That is it! Time to feel enegized and positive for the day ahead!! Enjoy.

Creamy Kale and Plantain Stir Fry

Yum, this dish has that perfect fusion between being sweet and savory, spicy and creamy!  The honey, plantains, and almond milk soften the bite of the vinegar, kale, and jalapenos. Seriously yummy! And in lieu of rice or grains,  I put a variety of squash/potatoes in the steamer, and served it with these soft veggies. Slice some avocado to go with, and you have yourself a feast!

You need:

jalapeño 1/2 chopped

Red bell pepper, whole chopped

1 whole chopped onion

2 sliced on diagonal ripe plantains

1 tsp Honey

1 TBS liquid Aminos 

1 tsp coconut vinegar

1/3 cup unsweetened almond milk

5 cups washed chopped curly kale

4 cloves minced garlic
First, sauté onions and garlic in coconut oil over medium heat. Add bell pepper, plantains, jalapenos, all seasonings, and kale. Add the almond milk at the end when veggies are nearly cooked.

Serve over steamed kabacho/potatoes.

Top with avocado and enjoy!

Healthy Vegan Ice Cream Sandwiches

Who says ice cream sandwiches have to be junk food? These are full of fruit and wholesome ingredients! This is actually 2 recipes combined, though you could use any  healthy cookie recipe on my blog or elsewhere. The key is flattening them out prior to baking to make sure they’re in the right shape for sandwich making! Enjoy anytime, guilt free!

For Supergrain chocolate chip cookie ends recipe, click Here.

For vegan banana chocolate ice cream filling recipe, click Here.

Scoop a generous dollop of ice cream and smash between two cookies. You know what to do from here 🙂

Black Rice Pumpkin Banana Bowl

I love using leftovers from dinner to make a healthy hearty breakfast!  This one uses leftover cooked black rice as a base, and topped with baked or steamed pumpkin of choice! I use either kabacho or butternut squash typically, but feel free to use a real pumpkin if in season, or canned puree.

You need:

1/3 cup cooked black rice

1/2 cup pumpkin/squash of choice, cooked and cut into cubes

1/2 banana chopped

handful walnuts

cinnamon/nutmeg/salt to taste

flax meal/wheat germ for healthy garnish
Reheatrice and squash in microwave safe bowl with a splash of milk of choicce or water to keep moist. Then top with the remaining ingredients, and enjoy a filling, delicious breakfast!


Beans, Greens, and Cornbread :)

I’ve already shared recipes for beans and cornbread, traditional, and waffle form, will include links below. But now we add in the greens to make a wholesome well rounded vegan southern meal. Vegan soul food! Nourishes and warms ya from the inside out 🙂

For greens:

1 10z bag of organic washed kale, or one head washed and chopped

1/2 onion

4 cloves garlic

1tsp olive oil

black pepper 1/8 tsp

crushed red pepper 1/8 tsp

salt 1/4 tsp

soy sauce 1tsp

coconut vinegar 1 tbs

Sauté onions and garlic in olive oil, then add remaining ingredients, sautéing for about 8-10 minutes on medium until soft, adding water as needed to prevent sticking.

Serve alongside:

Cornbread Waffles


Healthy Vegan Cornbead


Crockpot Pinto Beans

Garnish with green onions, plain greek yogurt (instead of sour cream), chopped jalapenos, or hot sauce 🙂

Enjoy, southern style!


Mushroom Porridge With Rainbow Veggies!

I love savory hot cereals and this healthy one is full of mushrooms and tools with a medley of colorful veggies to serve on top. This is super easy, filling, and tasty!
For the porridge:

1/2 cup oats

1/8 cup flax

1/8 cup wheat germ

1/2 cup almond milk

3 large mushrooms sliced

Salt/pepper to taste

Combine in large microwave safe bowl and heat in 30-60 second increments until thickened. Will also thicken as it sits.
For the veggies:

Edamame 1-2 cups for z 

Corn 1 cup frozen

Broccoli 1 stalk fresh

1/2 red and noon chopped

4 cloves garlic, minced

1/2 lb chopped sweet potato

1/4 tsp salt

Dash liquid aminos

Dash crushed red pepper

Dash black pepper 
Meanwhile chop veggies and sauté in coconut oil on medium heat. Add some water and all other ingredients, simmering until tender. Serve veggies over porridge and enjoy! 

Strawberry Almond Banana Oatmeal

Mmm simple summer tastes, loving strawberry banana. Put them both in your morning oats! Add some almond extract and you get a tasty sweet heathy breakfast that tastes nourishing, never heavy!

You need:
1/2 cup oats

1/8 cup flax

1/2 tsp almond extract 

4 large strawberries

1/2 banana

cinnamon to taste

1/2 cup soy milk

dash nutmeg
Combine all ingredients in microwave safe bowl and heat about 1m30sec, and you are out the door! Enjoy!!


Chewy Supergrain Choc Chip Cookies

Soft, chewy, and full of super foods! You’ve got your cholesterol lowering oats/psyllium/flax, a tiny bit of olive oil, no sugar added, other than choc chips, super grains  buckwheat and quinoa, some soy milk protein, and potassium rich bananas! Add some chocolate chips and you are set! They are also began and gluten free! These squishy yummy cookies don’t rise much in the oven, so if you want a flatter more traditional cookie look, go ahead and smush them flat with a plastic wrap lined hand.

You need:

1 cup oat/buckwheat/quinoa flour

4 tbs flax meal

1 tbs psyllium

1/4 tsp salt

1/2 tsp cinnamon

1/2 tsp baking soda

1/2 tsp baking powder

3 ripe bananas

1tsp vanilla

1tbs olive oil

1/4 cup soy milk

2/3 cup chocolate chips (mini and full size); enjoy life brand for vegan/gf
Combine wet ingredents in blender until creamy. Combine dry ingredients in a large bowl. Pour liquids into dry and mix well. It may appear runny at first but for bit a minute and will thicken. Next stir in chocolate chips of choice. Spoon into parchement paper lined cookie sheet, press down if desired, and bake at 350 for 10 minutes. 


Gluten Free Veggie Spaghetti

Italian food is such comfort food in my book. I love the savory flavors and hearty nature of the dishes. This is a satisfying vegan gluten free version, replete with veggies. An easy staple meal.

You need:

1/2 onion

1/4 jalapeno

2 clove garlic

1 tomato

8 oz mushrooms

6-8 oz frozen spinach 

1tbs oregano

8oz quinoa brown rice spaghetti 

14 oz can tomatoes

1/2 jar marinara sauce

Zucchini 3 spiralzed

1/4 cup nutritional yeast 
Make sauce by sauteing your garlic onions, mushrooms and jalapeno, then adding tomato, seasonings, spinach and canned products.  While these are simmering and cooking, spiralize your zuccini and boil water for your gluten free pasta. Add in your zuccini when you turn off the heat on your pasta and cover for 2-3 minutes to soften. Then drain together and use pasta as normal, but with a veggie boost!  Serve sauce over pasta and enjoy! Top with nutritional yeast. Sometimes for added protein I will mix some chick peas into the sauce as well, just as an option. Enjoy!



Heart Healthy Very Berry Bran Muffins

I’m obsessed with bran muffins. This one is chock full of fruit and heart-healthy-cholesterol-lowering ingredients 🙂 And so delicious. This one has both wheat germ and bran furor maximum nutrition, and luscious bananas, blueberries, and strawberries for sweetness and flavor!

You need:

1/2 tsp cinnamon

1/8 cardamom

1/8 tsp nutmeg

Flax meal, 1/8 cup

Wheat germ 1/4 cup

Blend of oat/quinoa/buckwheat flour 1/2 cup

Wheat bran 1.25 cup

1/2 tsp each baking soda and powder 

1/8 cup psyllium powder

1/8 cup chia seeds

Cmbine above dry ingredients in a bowl. Then combine the following wet ingredients in a blender:

4 bananas 

8 large strawberries

1/2 tsp vanilla extract

1/2 tsp almond extract

Then mix wet into dry.  Finally add in 1.25 cups frozen wild blueberries!

Turn into muffin tins and bake at 350F for 13 minutes for mini muffins, 25 minutes for regular/large muffins. Enjoy!!