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  • 4 tablespoons unsalted butter

  • 1/2 cup (2 ounces) semisweet chocolate chips

  • 1 large egg

  • 2 teaspoons pure vanilla extract

  • 1/4 cup Purple Puree

  • 1/2 cup sugar

  • 1 cup Flour Blend

  • 2 tablespoons unsweetened cocoa powder

  • 2 teaspoons baking powder

  • 1/2 teaspoon salt

  • Incredibly Improved Icing

  1. Even if raw spinach is 'prewashed,' thoroughly wash it anyway.

  2. Put spinach or collards and water in a medium pot and bring to a boil.

  3. Once pot is boiling, reduce stove heat to low and simmer for 10 minutes.

  4. If blueberries are frozen, rinse them under cold water then drain

  5. Put blueberries and cooked spinach or collards in food processor

  6. Add lemon juice and 2 tablespoons of water to the food processor.

  7. Puree on high until contents are smooth.

  1. Put flours and wheat germ in a bowl

  2. Stir the flour to mix them together

  1. Put water in a small pot and heat until it boils

  2. Add the dry milk, powdered sugar, boiling water, and vanilla extract in a bowl and stir so they mix together

Ingredients

Incredibly Improved Icing

Flour Blend

Purple Puree

  1. Preheat oven to 350 degrees

  2. Line a muffin tine with paper liners

  3. Put butter and chocolate chips in a metal bowl and melt over simmering water or microwave 15 seconds at a time.

  4. Once butter and chocolate chips have melted, remove them from heat and allow them to cool.

  5. In another bowl, place the egg, vanilla, Purple Puree, and sugar in another bowl and stir them together.

  6. After stirring the Purple Puree mixture, pour it into the same bowl as the chocolate chip mixture.

  7. In a separate mixing bowl, put the Flour Blend, cocoa powder, baking powder, and salt, and stir together.

  8. Once thoroughly mixed, combine the Flour mixture with the other two mixtures.

  9. Pour the three-mixture combo into each muffin cup almost to the top.

  10. Place the muffin tin into the oven and bake for 23 to 25 minutes.

  11. Test the content in the muffin tin by poking the center of each cupcake with a toothpick.  If the toothpick comes out clean, then the cupcakes are ready to come out of the muffin tin.

  12. Turn the cupcakes out of the tin and let them cool.

  13. Top each cupcake with your choice of powdered sugar or Incredibly Improved Icing.

Cooking Directions

Choc-ful Cupcakes(Posted 8/23/2013)

Nutritional Strengths:  Vitamin A, C, E, and K, potassium, manganese, folate, iron, fiber, antioxidants, and flavonoids

BANANA PUDDING  (Posted on 8/30/13)

 

Nutrition Strengths:  Calcium, Potassium, Reduced Fat

 

Ingredients: 

  • 1/3 cup all purpose flour

  • A pinch of salt

  • 2 ½ cups 1% low fat or skim milk

  • 1 14-ounce can fat-free, sweetened, condensed milk

  • 2 large egg yolks

  • 2 teaspoons vanilla extract

  • 3 cups sliced ripe banana, divided

  • 45 reduced-fat vanilla wafers, divided

  • 4 large egg whites

  • ¼ cup sugar

 

Cooking Instructions:

  1. Preheat oven to 325 degrees and turn a stovetop to medium heat.

  2. Put flour, salt, milk, and yolks in a medium saucepan and stir.  

  3. Place saucepan over medium heat and keep stirring on and off for 8 minutes or until content in saucepan is thick.

  4. Remove saucepan from stovetop and stir in vanilla.  This content is now your PUDDING MIXTURE.

  5. Place 1 cup banana slices at the bottom of a 2-quart baking dish, spoon 1/3 of pudding mixture over the bananas, and cover the pudding mixture with 15 wafers.

  6. Repeat step 5 two times, placing the last 15 wafers around the edge of the pudding.

  7. Use an egg-beater or similar mixer to beat egg whites at high speed, adding 1 tablespoon of sugar at a time until content is foamy and has stiff peaks.

  8. Spread content in step 7 over the pudding.

  9. Put in oven (now at 325 degrees) and bake for 25 minutes or until golden.

CHOCOLOCADO SHAKE  (Posted on 9/8/13)

 

Nutritional Strengths: Calcium, Fiber, Folate, Potassium, Vitamin C, and Vitamin K

 

Ingredients:

  • 2 cups chocolate low-fat ice cream

  • 1/4 ripe avocado

  • 1/4 cup milk

  • 1/2 teaspoon pure vanilla extract

 

Directions:

Put all ingredients into a blender, and blend until smooth.

Serve, poor, and enjoy!

MINI CHOCONANACHIP COOKIES (Posted on 9/16/2013)

 

Nutritional Strengths:  Potassium, Fiber, Manganese, Magnesium, Tryptophan, Zinc, Iron, Chromium, B vitamins, folic acid, and Vitamin E

 

Ingredients:

  • 7/12 cup (1/3 + ¼ cup) all purpose flour

  • 7/12 cup (1/3 + ¼ cup) whole wheat flour

  • 7/12 cup (1/3 + ¼ cup) unsweetened wheat germ

  • 1/8 teaspoon salt

  • ¼ teaspoon baking soda

  • 1/3 cup chocolate chips

  • 2 tablespoons brown sugar

  • 1 ½ tablespoons white sugar

  • ½ teaspoon pure vanilla extract

  • 1 tablespoon vegetable oil OR coconut oil

  • 2/3 tablespoon milk

  • 1-2 bananas

  • PAM cooking spray

 

Cooking Instructions:

  1. Preheat oven to 375 degrees F

  2. In a large bowl, mix all of the ‘dry’ ingredients EXCEPT FOR THE BANANA, which are the 7/12 cup (1/3 + ¼ cup) all purpose flour, 7/12 cup (1/3 + ¼ cup) whole wheat flour, 7/12 cup (1/3 + ¼ cup) unsweetened wheat germ, 1/8 teaspoon salt, ¼ teaspoon baking soda, 1/3 cup chocolate chips, 2 tablespoons brown sugar, 1 ½ tablespoons white sugar

  3. Add the remaining or ‘wet’ ingredients to the bowl and mix them together to create cookie dough

  4. Place scoops of the cookie dough on a baking sheet coated with PAM that are as wide as a slice of banana.

  5. Place the baking sheet into the oven for 6-8 minutes

  6. Take the baking sheet out of the oven and set it aside to allow the cookies to cool

  7. Sandwich 1 banana slice with 2 cookies and serve!

 

PUMPKIN BARS (Posted on 9/23/13)

 

Nutritional Strengths:  Low calorie, low fat

 

Ingredients:

  • 1/2 cup almond flour

  • 1 tsp cinnamon

  • 1/4 tsp pumpkin pie spice

  • 1/2 tsp baking powder

  • 1/4 tsp baking soda

  • 1/4 tsp salt

  • 1 egg

  • 3 tablespoons brown sugar

  • 2 packets NuNaturals stevia (or 2 more tablespoons sugar)

  • 1/2 cup cooked, pureed pumpkin

  • 2 tablespoons almond milk

  • 2 tablespoons coconut oil

  • 1/2 tsp pure vanilla extract

  • Cooking Oil

 

Cooking Instructions:

  1. Preheat oven to 350 degrees

  2. Put the flour, cinnamon, pie spice, baking powder, baking soda, salt, brown sugar, and stevia into a large bowl and whisk

  3. Mix the above ingredients with the egg, pureed pumpkin, vanilla extract, coconut oil, and milk

  4. Spray a baking pan, about 7 x 5, with cooking oil and pour all the mixed ingredients into this pan

  5. Put the pan in the oven for about 15 minutes.

  6. Take pan out of the oven and let it cool for 10 minutes

FRUIT TACOS  (Posted on 10/22/13)

 

Nutritional Strengths:  Vitamin A, B Vitamins, Vitamin C, Calcium, Chromium, Fiber, Folic Acid, Iron, Manganese, Magnesium, and Potassium

 

Ingredients:

  • 3 cups All-Purpose Flour

  • 1 cup Almond Flour

  • 1 cup Wheat Germ

  • 1/3 cup Hershey’s Special Dark Cocoa or dutch cocoa

  • ¼ teaspoon salt

  • 1/3 cup coconut oil

  • 4 tablespoons agave nectar

  • 1 ½ cups warm water

  • 1 small papaya

  • 1 mango

  • ½ cup blueberries

  • 1 cup strawberries

  • 2 kiwis

  • 1 lime

 

Cooking Directions:

  1. Put inside a large bowl the all-purpose flour, almond flour, wheat germ, baking powder, salt, and cocoa powder.

  2. Stir the ingredients in the large bowl using a whisk.

  3. Add coconut oil, agave nectar, and warm water to the large bowl.

  4. Mix the ingredients using a large spoon, and form a large bowl of dough.

  5. Sprinkle a thin layer of flour over a cutting board, take the dough ball out of the large bowl, and set the dough ball onto the floured board.

  6. Knead the dough for about five minutes; add more flour if dough sticks too much to the board.

  7. Cut the ball of dough in half and use your hands to roll both dough pieces into a ball.

  8. Keep cutting dough balls in half and rolling them using your hands until 16 total dough balls are made, and leave the dough balls on the board for 10 minutes.

  9. One at a time, place each dough ball on a different flour-covered surface and use a rolling pin to flatten out each dough ball.

  10. Heat a dry pan or skillet with no oil or cooking spray over medium heat.

  11. Once pan or skillet is hot, place each flattened dough piece one at a time onto the pan or skillet for 30 seconds

  12. Flip over and cook the other side of the dough piece for 30 seconds.

  13. Put each cooked tortilla onto a surface with a damp paper towel.

  14. Wash, chop, and peel all of the fruit except for the lime.

  15. Cut the lime in half and squeeze each lime over the fruit to add lime juice to the fruit.

  16. Add as many pieces of fruit to a tortilla, roll up the fruit, and serve.

 

 

GHOST-GRAVEYARD GOODIES (Posted on 10/28/13)

 

Nutritional Strengths: Protein, Fiber, and Potassium

 

Ingredients:

  • 1 Banana

  • 1/3 cup raisins

  • 1 tablespoon peanut butter

  • 1 slice bread

  • 1 bottled honey

 

Instructions:

  1. Toast the bread slice in a toaster or a toaster oven

  2. While the bread is toasting, peel the banana and slice it into four equal parts as you cut the banana at an angle so each banana piece has one flat side and one sloped side.

  3. Towards the sloped or pointed side of the banana pieces, press two raisins into the banana to form the eyes of the ghost.

  4. Underneath the raisin eyes, press a raisin perpendicular to the raisin eyes to form the mouth of the ghost.

  5. Once the bread slice is done toasting, take out the bread slice and spread the peanut butter over it.

  6. Cut the bread slice in half, and on each half, form the letters ‘RIP’ using raisins or honey.

FRUITSICLES (Posted on 11/19/13)

 

Nutritional Strengths:  Antioxidants, Vitamin C, Ellagic Acid, Fiber

 

Ingredients:

  • 1 cup water

  • 2 apples

  • 1 cup frozen blackberries

  • ½ cup light brown sugar

  • 2 limes

 

Instructions:

  1. Pour water into a saucepan

  2. Add the light brown sugar to the saucepan and stir until the sugar dissolves

  3. Peel, core, and dice the apple into tiny pieces

  4. Add the tiny apple pieces and blackberries to the saucepan.

  5. Cut the limes in half and squeeze the juice from the limes into the saucepan

  6. Simmer the saucepan on low heat until the content in the saucepan is slightly thick, which will take about 5 to 7 minutes.

  7. Once the saucepan content is slightly thick, remove the saucepan and let it cool for an hour.

  8. After the saucepan has cooled, pour the saucepan mixture into popsicle molds and freeze them.

 

 

PEANUT BUTTER AND HERSHEY’S KISS COOKIES

(Posted on 1/31/14)

 

Nutritional Strengths: Vitamins A, C, E, and K, beta-carotene, fiber, folate, iron, manganese, niacin, and tryptophan

 

Ingredients:

  • 1 medium organic yam or sweet potato

  • 3 medium or large carrots

  • Coconut oil cooking spray

  • 1/3 cup Trader Joe’s Just Almond Meal

  • 1/3 cup wheat germ

  • 1/2 teaspoon salt

  • 2 cups Wheaties cereal

  • ½ teaspoon baking soda

  • 1 large egg

  • ½ cup brown sugar

  • 3 tablespoons coconut oil

  • ¾ cup creamy peanut butter

  • 1 teaspoon vanilla extract

  • 30 pieces dark chocolate Hershey’s kisses candy

 

Instructions:

  1. Fill a large cooking pot half full of cool water, set in on a stovetop that is between medium and high heat, and cover the pot.

  2. While the water in the pot heats up, wash and peel the yams and carrots, and set them down on a cutting board

  3. Open the cooking pot lid and slowly slide the peeled yams and carrots into the pot.

  4. Cover the pot and let it sit for about 20 minutes

  5. Be sure to open the cooking pot, stir the yams and carrots using a large spoon, and re-cover the pot every few minutes.

  6. While the yams and carrots are heating in the cooking pot, preheat an oven to 400 degrees F, and spread out or spray coconut oil over a baking sheet

  7. Put the Wheaties into a sealed but deflated plastic bag, set the bag down on a flat surface, and roll over the Wheaties with a rolling pin to crush the Wheaties.

  8. In a large mixing bowl, put the dry ingredients that include the almond meal, wheat germ, Wheaties, baking soda, and salt, and use a whisk to stir and mix the ingredients inside of the mixing bowl.

  9. In a different bowl, put the wet ingredients that include the egg, brown sugar, coconut oil, peanut butter, and vanilla.

  10. Once the yams and carrots have been heated, put them inside of a blender and puree on high.

  11. Pour the pureed yams and carrots into the bowl with the egg, brown sugar, coconut oil, and vanilla, and stir using the whisk.

  12. Pour the dry ingredients into the bowl with the wet ingredients and stir everything using a large spoon.

  13. Scoop up one tablespoon of the ingredients out of the bowl and into your hands.

  14. Using your hands, roll the ingredients into a ball and place it on the oiled baking sheet.

  15. Make 19 more tablespoon-sized balls of the combined ingredients, and set them on the baking sheet about an inch away from each other.

  16. Use your thumb to press down onto the center of each rolled-up ball, giving it a flat-bottom surface that will prevent each ball from rolling around on the baking sheet. 

  17. Place one Hershey’s kiss candy piece where you left your thumbprint.

  18. Place the baking sheet into the oven and bake for 16 to 18 minutes, or until the cookies are golden brown.

Ingredients:

  • 2 cups frozen peaches

  • 1 (14 oz) can coconut milk

  • 1 lime

  • A pinch of kosher salt

 

Instructions:

  1. Thaw peaches at room temperature for 5 minutes.

  2. While the peaches thaw, peel the lime and run it through a juicer.

  3. Blend peaches and coconut milk in a food processor for one minute.

  4. Add the juiced lime and kosher salt to the peach mix, and run through the food processor again until all ingredients are blended smoothly.

  5. Line an 8 x 11 inch baking dish with plastic wrap.  

  6. Pour the indgredients into the baking dish

  7. Put the baking dish in a freezer for 45 minutes

  8. Pull baking dish out, scoop ice cream into bowls, and serve!

PALEO PEACH ICE CREAM  (Posted on 7/17/14)

 

Nutritional Strengths:  Potassium, Vitamin C, No processed sugar

Instructions:

  1. Put chia seeds into a medium sized bowl bowl

  2. Add 1/2 cup coconut milk, 1/2 cup greek yogurt, vanilla, maple syrup, and sea salt

  3. Whisk the ingredients in the bowl

  4. Cover the bowl tightly with plastic wrap

  5. Place the bowl in a refrigerator for at least several (five) hours; the longer it stays in the refrigerator before serving, the better it will turn out.

  6. Take the bowl out, remove the plastic cover, and stir until there are no clumps can be seen in the pudding.

  7. Use a spoon to scoop into bowls for serving.

  8. Add mangoes and stir with the pudding in the serving bowls

  9. Serve and enjoy!

Ingredients:

  • 1/2 cup chia seeds

  • 1/2 cup coconut milk

  • 1/2 cup organic, plain greek yogurt

  • 1 1/4 teaspoon pure vanilla extract

  • 1 pinch of sea salt

  • 2 tablespoons maple syrup

  • 1 mango

SUPER PUDDING (Posted on 12/21/14)

Nutritional Strengths:  Omega 3 Fatty Acids, Calcium, Protein, Fiber, Iron, Magnesium, and Zinc

Ancient Aztec warriors would feed their soliders chia seeds to provide them with stamina throughout long battles.  Aztec messengers would consume chia seeds that would give them super powered endurance to travel long distances as fast as possible.  With this recipe, you can eat dessert and feel like a warrior instead of guilty for eating a sweet treat.

AVOCADO BROWNIES (Posted on 9.11.16)

Remember, this is a TREAT!  I do NOT recommend you use this to completely substitute fruits and veggies from your diet.  Besides, most of the nutritional strengths from this treat come from the multiple avocados used as a main ingredient.

Nutritional Strengths: Vitamin B6, Vitamin E, Fiber, Omega-3 Fatty Acids, Folate, Potassium, Magnesium

Ingredients:

Brownies:

  • 2 medium, ripe (NOT brown) avocados

  • ½ cup unsweetened apple sauce

  • ½ cup maple syrup

  • 1 teaspoon vanilla extract

  • 3 eggs

  • ½ cup coconut flour

  • ½ cup dutched cocoa

  • 1 teaspoon baking powder

  • ½ cup of milk

Frosting:

  • 1/3 cup maple syrup

  • ¼ cup coconut oil

  • 1/3 cup unsweetened cacao powder

Baking directions:

  • Preheat oven to 350 degrees F

  • Slice through the shell of the avocados with a knife until you hit the pit of the avocado, then slice all around the avocado

  • Twist the avocado in half, scoop out the pit using a spoon, then scoop the avocado content out of the shell into a blender

  • Add the apple sauce, ½ cup maple syrup, and vanilla extract into the blender

  • Mix the ingredients using the blender until ingredients are blended smoothly together

  • Pour content of blender into a large mixing bowl

  • Crack and pour the content inside of the 3 eggs (everything except for the shell) into the mixing bowl

  • Add to the mixing bowl the coconut flour, ditched cocoa, baking powder, and milk

  • Stir all ingredients together

  • Add to a baking pan about 8x8 inches with 1 tablespoon of coconut oil, then place the pan in the oven until the coconut oil melts and is spreadable throughout the pan

  • Add the content of the large mixing bowl to the and spread out to cover pan

  • Place in the oven for 30 minutes

  • Remove after 30 minutes and let sit out for at least 30 minutes to cool

  • In a small saucepan, add ¼ cup coconut oil and 1/3 cup of maple syrup

  • Place the saucepan on a stovetop heated to low-medium temperature

  • Stir contents of the saucepan occasionally

  • Once coconut oil and maple syrup are blended together, add the unsweetened cacao powder to the saucepan and stir while leaving saucepan on low-medium heat

  • After cacao powder is blended into contents of saucepan, remove saucepan from heat and place on a cool surface to let the content in the saucepan cool

  • Spread frosting (what the content in the saucepan will become after it cools) over the top of the brownies in the baking pan

  • Place in the refrigerator for additional cooling

Directions:

  1. Place 2 tablespoons of chia seeds and 6 tablespoons of water in a bowl, stir, and let sit for 5 minutes until it develops a paste texture

  2. Heat ¼ cup coconut oil in a small saucepan so that it melts

  3. In a large mixing bowl, peel and mash banana, pour 1-tablespoon ground cinnamon over mashed banana, and mix together.

  4. Pour melted coconut oil and maple syrup into the large mixing bowl.

  5. Gradually and lightly mix 2 cups of flour into large mixing bowl

  6. Place large mixing bowl with ingredients inside of refrigerator for 30 minutes

  7. Preheat oven to 350 degrees F.

  8. As ingredients in large mixing bowl cools in refrigerator, place ½ cup water, special dark 100% cacao, and butter into the saucepan over medium heat for 7 minutes stirring occasion.

  9. Take saucepan off of heat and let chocolate sauce in saucepan cool

  10. After 30 minutes, and once oven is at 350 degrees F, take large mixing bowl out of refrigerator and roll or press down on ingredients to flatten it

  11. Use a dull knife to make a large ‘X’ across the top of the flattened ingredients.

  12. Place flattened and ‘X’ed ingredients in a parchment/wax paper covered glass baking dish.

  13. Place baking dish in oven for 25 minutes.

  14. Remove baking dish from oven and pour chocolate sauce over the ingredients

  15. For best results, place in refrigerator over night and serve afterwards.

Ingredients:

  • 2 tablespoons of chia seeds

  • 6 tablespoons of water

  • ¼ cup coconut oil

  • 1 banana

  • 1 tablespoon ground cinnamon

  • ½ cup 100% Pure Maple Syrup

  • 2 cups All-Purpose Flour

  • ½ cup water

  • ½ cup Special Dark 100% Cacao

  • 3 tablespoons natural butter

Nutritional Strengths: Protein, Omega-3, Potassium, Antioxidants

Chocolate Covered Lembas Bread (Posted on 3.3.17)

Pumpkin Seed Energy Bars (NO BAKE)

(Posted on 10.31.17)

Nutritional Strengths: B Vitamins, Iron, Zinc, Protein, Omega-3 Fatty Acids, Fiber, Magnesium, Selenium, and Copper

Ingredients:

  • 1/3 cup warm water

  • 1 1/2 cup pumpkin seeds

  • 1 1/4 cup rolled oats

  • 1/2 cup flaxseed

  • 1 cup dried Turkish Apricots

  • 1/2 tablespoon Cinnamon

  • 2 tablespoons Organic Old Fashioned Peanut Butter

  • 1/4 cup Maple Syrup

  • 1/4 cup organic shredded coconut

Directions:

  1. Pour 1/3 cup warm water into a blender

  2. Pour pumpkin seeds, 1 cup of the oats, and flaxseed into blender and mix ingredients together

  3. Empty blender ingredients into a large mixing bowl

  4. Pour turkish apricots into blender and shred them into tiny pieces

  5. Empty shredded apricots into the large mixing bowl with the other ingredients

  6. Pour into the mixing bowl the cinnamon, peanut butter, and maple syrup and stir ingredients to mix thoroughly

  7. Line a baking dish that is at least 8 x 8 inches with wax or parchment paper, sprinkling 1/8 cup of coconut and 1/8 cup of oats on paper at bottom of dish

  8. Place bowl ingredients into baking dish and sprinkle the remaining coconut and oats on top of the batter

  9. Refrigerate for at least a half an hour

  10. Serve and enjoy-Happy Halloween!

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