Walnut Pear Spice Muffins!

These soft muffins are gluten free! I used 1 egg, making them non vegan, but use a flax egg in place if you wishto make it vegan! These were moist and delicious and I had colleagues ask for the recipe when I shared them at a potluck:) I know it can be surprising how tasty healthy creations can be! The pears in these made them moist and scrumptious!
You need:
3 pears

1 small ripe banana


1tbs vanilla extract

2tsp pumpkin pie spice

3/4 cup raw walnuts

2.25 cup oat flour (GF)

Baking soda and baking powder 1/2 tsp each

Flaxmeal 1tbs

Salt, pinch

Nutmeg 1/8 tsp

Cinnamon to sprinkle on top
Combine wet ingredients in a blender or food processor, then pour into a bowl with your dry ingredients. Mix well and pour into greased muffin tins, sprinkling with cinnamon!
Bake at 350F for 18min for large muffins, 10 to 12 for mini muffins. Enjoy!


Golden Sautéed Chicken

You could always do this same thing but with Tempeh/Tofu, it is so super easy!! Because with these you put in the work on the front end cutting the chicken up into nice stir fryable pieces, these cook up quickly and turned out nice and juicy! I used a rather eclectic blend of seasoning that turned out very tasty!

I used:

1.24 lbs chicken breast tenders, cut into 1 in chunks
Coconut oil spray

Salt, 1/4 tsp

Pepper, 1/4tsp

Crushed red pepper, 1/8 tsp

Garlic powder/onion powder, 1 tsp

Dill, 1 tsp

Basil/oregano, 1/2 tsp

Turmeric, 1 tsp

Ginger powder, 1/2 tsp
Literally all I did was put the chicken chunks in a large bowl then add all the spices above. Garlic powder, turmeric, and dill were the heaviest in amounts, and then tossed it all well to ensure even coating. Then I sprayed a cast iron skillet with coconut oil and heated to medium and cooked the chicken about 3 to 4 minutes on each side until no longer pink. FLatter pieces of chicken will cook up more quickly, so just keep an eye on those, letting plumper pieces cook longer. That is it!! Makes easy meal prep for the week! Serve with veggies of choice or I recommend serving over some sweet potato noodles and sautéed veggies!  

Shoestring Sweet Potato Noodles

 If you don’t own a spiralizer, I highly recommend that you get one. Though they take up a little space, and are kind of annoying to clean, they make vegetables into noodles, need I say more?? Zuccini noodles raw make for great salads, very lightly cooked they are great with Italian flavors, and then there is the whole world of spiralized potatoes and sweet potatoes!!! You can cook them both by sauté and by baking. Today I went with baking to experience the chewiness of sweet potato noodles made in this manner. They take a different texture sautéed but are soft and chewy when baked. Yes please!

Wash and peel your sweet potatoes. I used 2. Then spiralized them using the larger noodle option of the 2 sizes that came with my spiralizer (I think I payed about $20 on Amazon). Then place on parchment paper, spritz with oil of choice, and then sprinkle with seasonings. I went with black pepper, crushed red pepper, and basil. Whatever you prefer! Ginger, garlic, rosemary, salt would be other nice additions. Then in preheated oven, bake at 370F x 17 minutes for chewy soft noodles! To turn these into shoestring fries, leave them in longer, being careful not to burn them…
These would be incredible for making a pad thai, even spagetti and meatballs, and of course as a delicious side item 🙂
Enjoy!! 😀












Carob Banana Chia Pudding

Chia seeds are so nutritous, full of fiber, protein, and healthy fats like omega 3s! Look them up seriously, packed with essential vitamins and minerals! I love pudding and this makes a pudding that you can enjoy while nourishing your body well! By blending them with the other ingredients in high, you get a legitimately creamy texture, so that if you don’t love the gritty crunch of the seeds, you won’t even know they are there. But the best part is that they have a thickening quality when put in water that combines to form the pudding texture I loooove. This is fairly un-sweet, so make sure your banana is quite ripe and or add dates, stevia, or honey to taste. This so so easy too 🙂

You need:

1 banana, very ripe

1/8 cup cocoa powder

1/4 cup carob

1/4 cup chia seeds

1.5 cup soymilk

1/4 tsp almond extract

Dash nutmeg

1/2tsp cinnamon

1 pinch vanilla bean (or extract)

1/8-1/4 cup water

1 tsp stevia (optional)
Blend all ingredients on high until creamy and pour into small dishes to refrigerate overnight to solidify.

Remove and enjoy!!
Makes about 2.5 cups, 5 servings.

Per 1/2 cup serving :

104 calories

4g protein

3.7g fat

15g carb

Fiber 4.2g


Spinach Mushroom Crustless Quiche

Yum! A little spicy, very flavorful, hard to believe it is so healthy!  This one is vegetarian, not vegan, but you could totally subs tofu for egg whites if you are vegan, just blend before mixing with everything else! (Links to prior vegan quiche recipes Here and Here.) Today’s recipe happens to be low carb, low fat, gluten free, and incidentally low calorie.

You need:
2 cups egg whites

5oz mushrooms sliced

3 cloves garlic minced

3 green onions sliced

4 oz fresh washesd spinach

1tsp olive oil

1.5oz cheese (trying out lifetime fat free sharp cheddar as 40cal per oz, 8g protein, 1 carb) grated

1/4 cup unsweetened Soymilk

Salt, pepper, crushed red pepper, oregano, parsley to taste 
Begin by sautéing your garlic, mushrooms, and spinach in olive oil until wilted. Set aside to cool and drain off any excess fluid. I cooled mine in a metal colander and shook off the extra liquid.

Then add your egg whites, spices, and soymilk to a large bowl and whisk vigorously. Then mix in your veggies, both cooked and the raw green onion. Add 2/3 of your cheese (1oz) and mix in as well, reserving last 1/2 oz to sprinkle on top!

Spray your pie tin to prevent stickage, then turn into your tin, sprinkling the last of the cheese on top.
Bake at 375F for 35 min.

Let cool slightly before slicing and removing from pan. Mine slid out easily no issues sans-crust!
This is crazy low cal for its protein punch, so really, eat half the recipe if you choose!  Enjoy 🙂

Sliced into 8 pieces (approx 2.oz each), the macros are:

54 calories

0.7 gram fat

 0.5g fiber

 1.6g carb

8.9g protein! 

Chicken and/or Tempeh Adobo

Ok I did not get great pics of this, but I have made it a few times! Based on a classic Filipino dish and modified for a meat free option. I mixed chicken and tempeh for ease of prep (since I live with a try carnivore), but you could easily do one or the other depending on your preference. 
You need:

Around 2.5 lbs protein source, I used 2 lbs chicken drumsticks and 8oz tempeh

6T soy sauce

5 cloves garlic, smashed

1/8 cup oil for browning the protein

1T sweetener (I used Xyla natural sweetener)

1/4c apple cider vinegar

2 bay leaves

1t peppercorn

1c water
Place the chicken/ tempeh in a large ziploc bag along with the soy sauce and garlic and marinate in the fridge for at around an hour; sometimes I do a mere 20minutes, still good!

Put a skillet on migh medium heat, add the oil and half of your protein. Brown on each side for about 3-4 minutes and set onto a plate while cooking the second half of your protein(s) of choice. Once the second batch is complete, put all ingredients (including protein) into an instantpot, crockpot, or pressure cooker. Under pressure it only needs 15min of cook time for everything to get tender and juicy. In a crock pot, I would put on high for a couple hours, since the chicken is partially cooked with the frying. Alternatively, you could do this on the stovetop and just simmer simmer until the textures are to your liking (potatoes being the longest to cook), of course ensuring the chicken is well cooked if you go with chicken (160F via meat thermometer). Much less risk with just tempeh 🙂  Either way, serve with rice and enjoy!


Pumpkin Chocolate Chip Cookies !

Mmmmmmm Pumpkin. Chocolate. Cookies. Need I say more??  The texture of these with the coconut flour and the pure pumpkin puree is downright soft and the kick of nutmeg and pumpkin pie spice is so good with the creaminess of chocolate or carob chips. As usual, these are pretty healthy, without added sugar or unhealthy fats. I’m loving avocado and coconut flour in lieu of other usual fat sources in baking lately! Vegan and gluten free friendly. No nuts no dairy either if that is important in your family.

You need:
1/2 cup coconut flour

3/4 puree pumpkin (5 oz)

1 very ripe banana (3.9oz)

1/3avocado (1.7oz)

1/2TBS vanilla extract

1/2 tsp almond extract

1/2 tsp salt

1/2 tsp baking soda

1/2tsp stevia granules

2tsp cinnamon

1/2 tsp nutmeg

1/4tsp ginger

1tsp pumpkin pie spice

1/2 cup chocolate or carob chips!

Combine all wet ingredients in a blender until very creamy. Mix dry ingredients in a bowl then pour wet ingredients into dry and mix well. The cookie dough itself is good enough to eat, and since there are no eggs here, go for it!! Then fold in your chocolate or carob chips, form into balls (mine made 17 the size I like), and lightly smush down. These don’t rise or expand much, so I like flattening them out a little and you don’t have to spread them too far apart. Soft and chewy. I always prefer dense desserts over cakey textures myself 🙂

Then I bake for 20 minutes at 350F
If you are really feeling crazy, you could eat one with an almond dark chocolate cookie with some chocolate Halo Top ice cream….. 😎 Pictured.

Makes 17 cookies (0.6oz each)at approx:

40 calories 

1.4g fat

5.5 carbs

2g fiber

1 g protein


Oven Roasted Garlic Beets

So there are so me ingredients her that are pretty taste specific, but this is a pretty economical one. At least where I live beets are quite inexpensive, and cabbage and onions are pretty affordable in general! Garlic just makes everything good, and the simple act of oven roasting brings out so much glamor in vegetables. Yummmmmy!

You need:

1/2 large onion, roughly chopped 

About 1/3 large cabbage, chopped

2-3 fresh beets, cubed

1/2 tsp Oregano

1/4 tsp crushed red pepper

Salt/pepper to taste

1 Tbs apple cider vinegar

1 Tbs olive oil

Toss all ingredients together well in a large casserole dish with oven preheating.
Bake at 375 for about 45 min, stirring occasionally, or until beets reach your desired amount of tenderness. Serve over rice with avocado as pictured, or makes a delicious side dish. Enjoy!

Kabacho Quinoa Salad

This is simple, nutritious, healthy comfort food!  Just some of my favorite basic ingredients todd together, delicious served warm or cold.

You need:

1/2 medium kabocha roasted at 450F for 20 min each side, with coconut oil and salt

1 cup dry quinoa, cooked with salt and grated lemon zest

Asparagus steamed, about 8 stalks

Salt/ pepper to taste

Dash nutmeg 

1tsp olive oil 

Lemon juice, 1 lemon

1tsp lemon zest

Cilantro, green onion, avocado for garnish
Simply roast your squash, make your quinoa with salt and lemon zest, steam and chop your asparagus.

Then toss together with salt pepper Ana a hint of nutmeg, garnish and/or toss with cilantro, green onion, and/or avocado. Top with walnuts or sunflower seeds of you like! Enjoy! So simple, so filling and tasty 🙂

PB Banana Chia Pudding (and parfait)

Could not be easier. If you want a fully smooth, classic pudding texture, I recommend throwing all into a high speed blender, but for simplicity of clean up and the nutty texture of the chia seeds, I mashed and mixed by hand.

All you need:

1 banana

1 tsp Vanilla

1/4 cup chia seeds

2tbs PB2 (powdered peanut butter, you could use any peanut butter)

1/3-1/2cup unsweetened soymilk (1/3 cup will become very thick, 1/2 cup more classic pudding)

Combine all ingredients well and refrigerate for about an hour to set, overnight works too. Enjoy alone or in a parfait as pictured with fresh fruit, cottage cheese, and baked cinnamon apples 🙂

Eaten alone, makes 4 servings at approx 92 calories, 4g protein, 4g fat, 12g carbs, 5g of fiber, 9% dv calcium, and 10% b12. The amount pictured in the parfait is maybe 1/4-1/3 of a serving, FYI. Good stuff:) Enjoy!