Avocado and tomato sandwich on sprouted grain bread

You will need:

Sprouted grain bread (found in the freezer section of most grocery stores)

ripe avocado

tomato, sliced



your favorite organic mustard

“Earth Balance” Mindful Mayo, or your favorite healthy mayo substitute

“Galaxy Nutritional Foods” sliced cheeses, your favorite flavor

(go to this link to find out more about vegan cheese – www.galaxyfoods.com/galaxy-products/soy-cheese/veggy/)

1.  Place a slice of cheese on on half of the sprouted grain bread, then toast both slices of bread just until warm and soft.

2.  Add mustard and Earth Balance Mayo to the empty slice of bread.

3.  Using a large spoon, lift the avocado out of the shell in “shavings” and arrange on bread.

3.  Top with tomato slices, romaine or spinach (or both), and anything else you like on your sandwiches.

4. Enjoy!

A Healthier Apple Pie

A lighter, healthier alternative to the traditional apple pie recipe!

You will need:

2-3 tbsp red pepper jelly (organic/no high fructose corn syrup)

8-10 granny smith apples

2 tbsp coconut palm sugar

1 tsp lemon zest

pinch of ground cloves

coconut oil

frozen spelt flour pie-crust

(drozen, double-count spelt pie crusts are usually available at health food stores)

1.  Core apples and cut into 1/2 inch wedges.  I leave the skin on mine, but you can peel them if you wish.

2.  Cook apples in a large saucepan with the palm sugar, lemon zest, cloves, and about 2 tbsp coconut oil until just tender, about 8-9 minutes.  Toss often.

3.  Spread red pepper jelly in the bottom of the thawed pie crust, then spread the apples on top of the jelly.  You can add the other pie crust over the top of the apples, pressing the edges together.  As a healthier alternative, leave the apples uncovered.

4.  Bake for about 15 minutes at 400 degrees, then lower temperature to 350 degrees and bake for an additional 15-20 minutes or until apples are cooked and soft, or until crust is golden.

Serve with coconut milk ice cream!

Wild Salmon, w/t Fennel and Spinach

(serves 2)

1 medium bulb fennel

2 tsp dijon mustard

1 tsp coconut palm sugar

1/2 cup olive oil

2 tbsp lemon juice

3/4 lb wild salmon

coconut oil

1-inch piece ginger, peeled and grated

1 tsp garlic, minced

1 tbsp black sesame seeds

1 tbsp chia seeds


sea salt

2 tbsp snipped chives

raw spinach

1.  Heat coconut oil over med-hi heat, cook ginger and garlic for about 5 minutes.  Season the salmon with with sea salt and dill, then pan-sear on both sides.

2.  Meanwhile, trim fronds from fennel bulb.  Slice bulb into thin slices, then dice into smaller pieces.

3.  Make dressing: whisk together the mustard, sugar, olive oil, lemon juice and chia seeds.  Add diced fennel and 1 tbsp chopped fennel fronds or dill, toss with dressing.  Season.

4.  Make a bed of raw spinach on a plate.  Top with sliced, pan-seared salmon, and pour olive oil dressing on top.  Sprinkle with black sesame seeds.

Spinach and Quinoa Salad

Spinach and Quinoa Salad

You will need:

Salad 3/4 cup uncooked quinoa, any color

filtered water

3 large handfuls raw spinach, chopped

1 large broccoli head

1 small tomato

1/4 cup sweet Vidalia onion, chopped (optional)

sea salt and fresh ground pepper

chopped basil leaves (optional)


1/4 cup extra virgin olive oil

juice of 1 lime

1 tbsp hemp oil

1 1/2 tbsp apple cider vinegar

1-2 tsp each of fresh: parsley, basil, marjoram, taragon, and/or cilantro.

sea salt/fresh ground pepper

1.  Bring water to a boil, cook quinoa as directed on package.  Let completely cool.  (This can be done a day ahead and stored in a sealed container in the refrigerator.)

2.  Cook onion (if using) in coconut oil and sea salt over medium heat for about 3 minutes, tossing every 45 seconds or so.  Add broccoli, sea salt, and fresh ground pepper and sautee for an additional 2 minutes, tossing every 20 seconds.  Remove from heat.

3.  Add spinach to cooled quinoa and toss.  Add broccoli mixture while it is still warm (to coax flavors out of the fresh herbs).  Then add the rough-chopped basil leaves if desired, and chopped tomato.  Pour on dressing and toss until dressing is evenly distributed.  Enjoy!

Tempeh Fajitas

Tempeh Strip Fajitas
You will need:
Sprouted grain tortillas
Tempeh strips (I prefer the smoky maple flavored)
Coconut oil
Cherry tomatoes
Green onions
Green bell pepper
Vidalia onion
Your favorite herbs and spices, sea salt, fresh ground pepper
1.  Over medium heat, sautee the onions until soft in the coconut oil.
2.  Turn off the heat and add the green bell pepper, the tomatoes, and the green onions.  Let vegetables warm in the pan while it cools, tossing a few times.  Add spices and toss again.
3.  While the vegetables are being warmed, and in a toaster oven or regular oven, gently heat the tortillas with low heat just enough to make them soft, but not toasted. 
4.  Layer the tempeh and goat cheese onto the tortilla.  Add a layer of the vegetables and fold the tortilla in half. 
5.  On a griddle or skillet, dry-cook the tortilla, pressing firmly a few times to flatten it.  Turn over and do the same on the other side. 
6.  Divide into pizza-shape slices and serve with a vegetable side.

Vegetable Scramble with Sprouted Grain Crackers

Vegetables Scamble with Sprouted Grain Crackers

You will need:

2 sprouted grain tortilla wraps, toasted until crisp and broke into pieces.

1 tbsp Coconut oil

1 small yellow onion,diced

2-3 garlic cloves, minced

5 large cherry tomatoes, diced

2 organic, pasture-raised eggs

1/2 zucchini,diced

1/2 yellow squash,diced

1/2 green bell pepper, diced

1/2 red bell pepper, diced

handful spinach, chopped

2 green onions, chopped

fresh or dry  herbs such as basil, marjoram, chives

sea salt and fresh ground pepper

(This recipe serves 2.  For more servings, increase the ingredients accordingly.)

1.  Cook onion in coconut oil until soft, add garlic toward the last minute or so.

2.  Add the tomatoes and cook for 1 minute.  Add the eggs and scamble for about 2 minutes, mixing it with the onions and garlic.

3.  Just as the egg is starting to look fully cooked, add the zucchini, squash, bell peppers, and add herbs.  Use about 1 tbsp of each, or just the ones you like.  The amount of herbs used can be different for each person.  Toss with the egg and cook for an additional 1 or 2 minutes, until the eggs are fully cooked and the vegetables thoroughly mixed into a big scramble.

4.  Place the scamble on the center of a large plate.  Arrange the crackers around it.  Arrange the spinach on top of the scamble, sprinkle with the green onions.


Note – Serve with a fresh vegetable juice, such as the one picture.d  (2 cucumbers, 3 carrots, 1 celery stalk, handful spinach, 1/2 green bell pepper, 1/2 red bell pepper)

Note – You can add many things to this recipe, such as black beans or quinoa, or try a diferent  combination of herbs/spices.