Italian Rice Pilaf



  • 1 tablespoon olive oil
  • 1 cup orzo pasta or gluten free orzo
  • 1 cup jasmine or plain long-grain white rice
  • 4 cups water
  • 2 tablespoons vegetable or chicken bouillon
  • 1/8-1/4 teaspoon crushed red pepper flakes
  • 6 large fresh basil leaves, very thinly sliced*
  • 2 teaspoons fresh rosemary, minced*
  • 2 teaspoons fresh oregano*
  • 2 teaspoons fresh thyme*
  • 1 tablespoon chopped fresh Italian parsley
  • 1/4-1/2 teaspoon kosher salt, if needed




  • Heat olive oil in large skillet over medium-high heat. Add the pasta and stir to coat. Saute for 3 to 5 minutes, stirring frequently, until the pasta is lightly browned.
  • Add the rice, water, bouillon and red pepper flakes. Bring to a boil, stir and reduce the heat to low, making sure it is still simmer, and cover with a lid.
  • Cook for 16 minutes and check to see if the rice is tender and the water has been absorbed. Add the fresh herbs, stir and taste. Cook for an additional 1 to 2 minutes if the water has not been absorbed.
  • Remove from the heat. Taste and add salt if needed. Let rest for 5 minutes and fluff with a fork before serving.


Tempeh Rice Bowl


for the tempeh marinade:

  • 2 tablespoons hoisin sauce
  • 1 teaspoon honey
  • 1 teaspoon rice vinegar
  • 1 teaspoon soy sauce, or liquid amino acids
  • 8 ounce package tempeh, sliced

for the rice:

  • 2 cups vegetable broth or water
  • 1 cup uncooked brown rice
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon chopped fresh cilantro leaves


  • 1 cup sprouts
  • 1 cup grated or julienne carrots
  • 1 cup grated or julienne beets
  • 2 green onions, sliced diagonally
  • 2 soft cooked eggs
  • 1 tablespoon chopped fresh cilantro leaves, for garnish
  • Additional tamari or hoisin sauce for dressing (optional)


  1. Whisk together the hoisin sauce, honey, vinegar and soy sauce until smooth. Arrange the tempeh slices in a shallow dish and pour the marinade over the slices. Turn each slice to coat. Cover, and refrigerate for several hours.
  2. Bring the broth or water to a boil in a medium sauce pot. Add the rice, reduce heat to maintain an active simmer, and cover. Cook the rice for the time indicated on the package directions (I simmer the rice for 20 minutes, then turn off the heat and let the rice steam, untouched, on the burner for 20 to 25 minutes more).
  3. Heat a skillet over medium, and cook the tempeh slices in a single layer, turning once, until nice and brown on both sides.
  4. Divide the rice among two serving bowls, layering each with half of the tempeh, sprouts, carrots, and beets.
  5. Gently peel and slice the eggs, and nestle two halves in the rice of each bowl.
  6. Top with green onions and a sprinkle of cilantro. If desired, add a dash or two of tamari sauce or a drizzle of water-thinned hoisin over the bowls.
  7. Enjoy!

Shawarma with Chickpeas


For the Chickpeas:

  • 1 15-ounce  can chickpeas, rinsed, drained and patted dry
  • 1 Tbsp olive oil
  • 1 tsp  cumin
  • 1 tsp garlic powder
  • 1/2 tsp each sea salt, black pepper, and paprika
  • 1/4 tsp ground coriander
  • 1/4 tsp ground cinnamon

For the Sauce:

  • 1/4 cup hummus 
  • 1 tbsp. of fresh lemon juice
  • 3/4 - 1 tsp dried dill (or sub 2-3 tsp fresh)
  • 3 cloves garlic, minced
  • 2-3 Tbsp unsweetened almond milk to thin
  • optional: Sea salt to taste 

For Serving:

  • optional: Vegan pita or flatbread (Gluten-free if you prefer)
  • Sliced tomato
  • Sliced red onion
  • Romaine lettuce or fresh parsley, chopped


  1. Preheat oven to 400 degrees F and line a large baking sheet with foil or parchment paper.
  2. In a small mixing bowl toss rinsed and dried chickpeas with oil and spices and spread on baking sheet. Bake for 25 minutes, or until slightly crispy and golden brown. Once slightly cooled, sample and adjust seasonings as desired 
  3. While the chickpeas are roasting, prepare your sauce by adding hummus, lemon juice, dill and garlic to a mixing bowl and whisking to combine. Add enough water or almond milk to thin so it’s pourable (~2-3 Tbsp).
  4. Taste and adjust seasonings as needed. 
  5. To serve, warm pitas or flatbread in the microwave for 15 -30 seconds (or the still warm oven for 1 minute) and top with desired amount of chickpeas, sauce, and vegetables of choice.
  6. Enjoy!

Avocado Almond Milk Soup

green soup.jpg


  • 3/4 cup unsweetened almond milk
  • 1/2 cup chopped fresh tomatillos 
  • 1/2 cup organic chicken broth 
  • 2 ripe peeled avocados, pitted 
  • 1 serrano pepper, seeded 
  • 1 small garlic clove 
  • 2 tablespoons minced red bell pepper 
  • 1 tablespoon chopped fresh chives 
  • 2 teaspoon fresh lemon juice
  • 8 ounces crabmeat, shrimp or other cooked and chopped fish


Place first 7 ingredients in a blender; process until smooth.

Combine bell pepper and remaining ingredients; toss gently to combine. Spoon about 3/4 cup soup into each of 4 bowls; top each serving with about 1/3 cup crabmeat, fish mixture.

Sweet Potato Bread


  • 1 and 1/2 cups of well cooked (soft) sweet potatoes
  • 2 eggs
  • 1 tbs. orange juice concentrate
  • 1/4 cup melted, virgin coconut oil
  • 1/4 cup coconut flour
  • 1/4 cup almond meal/flour
  • 1 tbs. xanthan gum
  • 1 tsp. baking soda
  • 1/4 cup raisins or dried cranberry
  • 1 tbs. raw honey (optional)
  • 1 tsp. cinnamon
  • 1 tsp. nutmeg
  • Coconut oil for greasing pan


Preheat oven to 350 degrees. 

Put first 4  ingredients into a blender, blend until smooth and pour into large bowl. Add remaining ingredients and stir well. Use coconut oil to grease your loaf pan.  Place mixture into 1 large loaf pan or 2 small ones. Bake for 25 minutes or until the bread is completely cooked and middle is set.

Apple Cranberry Stuffing


  • 1 sweet potato, cut into 1 in. squares
  • 1 cup fresh cranberries, cut in half
  • 1/4 cup of vegetable or chicken broth
  • 4 slices of bacon
  • 4 stalks of celery, chopped
  • 4 cloves of garlic, minced
  • 2 tbs. rosemary, minced
  • 1 tbs. olive oil
  • 2 cups mushrooms, thinly sliced
  • 1 and 1/2 heads of cauliflower, process in food processor until it looks the size of rice
  • 1 green apple, cut into 1 inch squares
  • 1/4 tsp. cinnamon
  • 1/4 tsp. salt


Preheat oven to 350 degrees. Combine sweet potatoes, cranberries, and broth into large baking dish. Place in oven and cook for 30 minutes. Stir once.

While sweet potatoes are cooking, place bacon slices in skillet and cook until they are crispy. Remove bacon from the pan and let cool. Add onion and celery in bacon grease pan and cook for 8 minutes, or until they begin to turn brown. Remove onion mixture from pan and place in a small bowl on the side. 

Add olive oil to pan and mushrooms. Cook, stirring for a couple minutes until the mushrooms are brown. Add cauliflower to mushroom pan and cook for 5 minutes, stir a few times while cooking. 

When the sweet potato mixture is finished cooking, remove from the oven and turn the heat up to 425 degrees. Add the cauliflower mixture, the onion mixture, the apple as well as the cinnamon and sea salt to the sweet potato mixture and stir to combine. Place back in the oven for another 10 minutes. Let cool for a few minutes, and serve warm.


Mushroom Gravy


  • 1 tbs. Olive Oil
  • 1/3 cup finely chopped onions
  • 3 cloves garlic - minced
  • 2 tbs. Unbleached flour (or substitute with gluten-free flour)
  • 1 lb. mixed mushrooms (such as cremini, chanterelle, morel, shiitake, and white button) sliced
  • 2 cups chicken broth (low-sodium)
  • 1 tbs. chopped fresh thyme
  • Salt and Pepper to taste


Heat oil in skillet over medium heat. Add onions and garlic and cook for 2 min. Add flour and stir until combined. Add mushrooms. Cook about 5 minutes, until the mushrooms are tender. Add stock mixture to the roux, whisk constantly. Bring to a boil over medium- high heat. Continue to stir constantly. Add thyme and cook until the sauce thickens, about 5 minutes. Season with salt and pepper. 

Loaded Potato Soup


  • Olive Oil 
  • 1/2 cup chopped green onions (keep green tops) 
  • 3 garlic cloves, minced
  • 3 cups Organic chicken broth
  • 2 Baking Potatoes (peeled and chopped)
  • 1 cup unsweetened almond milk
  • 1 cup cooked chopped broccoli
  • 1/4 cup plain Greek yogurt  or dairy free yogurt
  • 2 tablespoons chopped fresh dill
  • 1/3 cup sliced green onion tops 


Heat oil in a large pot over medium heat. Add onion and garlic and cook 2 minutes.  Add broth and potatoes, cover and; simmer 20 minutes.  Place half of broth mixture in a blender and bland until smooth.  Pour mixture back in pot and do other 1/2 of mixture. Add almond milk , yogurt and broccoli and stir and warm. Pour soup into bowls and top with dill and green onion tops

Roasted Sweet Potatoes and Pears


  • 4 Large Sweet Potatoes, Sliced
  • 3 Pears, Cored and Cut 1/4 in. thick
  • 2 tbs. Olive Oil
  • 6 sprigs of Fresh Thyme, leaves only
  • 1 tsp. Sherry Vinegar
  • 2 oz. Crumbled Blue Cheese
  • Salt and Pepper to Taste


Preheat oven to 350 degrees. In 2-quart gratin dish or oven proof skillet, combine sweet potatoes and pears. Pour olive oil over mixture and add thyme leaves. Add salt and pepper and mix together. 

Add the mixture to the oven. Cook 25-30 min. or until potatoes are tender. Remove from oven. Drizzle with vinegar and sprinkle cheese. Stir it altogether, gently. Season with salt and pepper. 


Healthy Hash Browns- Made with Spaghetti Squash


  • 1 whole large spaghetti squash, cooked and strands pulled out from squash
  • sea salt
  • 3 Tablespoons coconut oil 
  • fresh green onion (optional garnish)
  • cilantro ( optional garnish)
  • optional: top with yogurt (dairy-free, vegan)


  • Mix squash with a little sea salt. Form into balls, compact them with your hands, and then press each ball into a hash brown patty. Use a kitchen towel or paper towel to help squeeze out any extra moisture you can from each patty. 
  • Heat a skillet up to medium heat, and add in a little oil. When oil is nice and hot, gently add in a couple patties to pan fry.
  • Pan fry each side of the hash brown patties for about 5 to 7 minutes a side, or until nice and golden and thoroughly heated all the way through.
  • Top with optional garnish if you like
  • Enjoy!


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