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Healthy Recipes

Vegetarian Oatmeal Cups


½ cup of vegan Just Eggs (Use 2 eggs if you are not a Vegan/Vegetarian)

1 and ½ very ripe bananas

½ cup of almond butter or peanut butter

1 ½ cups of unsweetened almond milk or other plant-based milk

½ teaspoon of pure maple syrup

1 tablespoon of vanilla

1 teaspoon of baking powder

1 tablespoon of cinnamon

1 teaspoon of nutmeg

½ teaspoon of salt

3 cups of old-fashioned organic oatmeal

For additional sweetness top the oatmeal cups with your favorite topping such as candied walnuts, coconut flakes, sliced almonds, or mini dark chocolate chips


Step 1: Preheat oven 350 degrees and bake 25-27 minutes

Step 2: Mix all of the ingredients except for the old-fashioned oatmeal and the bananas

Step 3: Add the very ripe banana’s to the mix and use a potato masher or immersion blender to blend the banana smoothly into a batter

Step 4: Fold in the old-fashioned organic oatmeal one cup at a time, carefully blending into a smooth batter

Step 5: Add batter to cupcake pan using muffin liners

Step 6: Bake for 25 to 27 minutes and check center of oatmeal cups to ensure the oatmeal cups are done. Remove from muffin pan and let cool.

The oatmeal cups freeze well for on-the-go healthy snacking. Enjoy!

Blueberry Plant-Based Protein Smoothie Bowl

Like Protein Shakes, then you will love this Smoothie Bowl

  • 1 scoop of Vega Protein Made Simple strawberry banana protein powder or your favorite plant-based protein powder

  • ¾ cup of plant-based blueberry yogurt like (Kite Hill, Daiya, Good Karma, Yoconut, or Amande cashew based yogurt)

  • ½ cup of organic fresh or frozen blueberries

  • ½ cup of fresh or frozen cut pineapples

  • ½ cup of organic fresh or frozen strawberries

  • 1 banana (you can use frozen cut bananas)

  • ½ cup of organic coconut water (you can change the texture of your smoothie bowl by the quantity of water added)

  • 2 tablespoons of fresh raspberries or fresh blueberries to garnish bowl

  • 1 handful of “unsweetened” coconut flakes

  • 2 tablespoons of crunchy granola (like Kind or Bob's Red Mill granola)

  • 1 teaspoon of grounded chia or flax seeds or combined


Use a blender and put your ice at the bottom, then add the yogurt, fruits, and coconut water. Turn on your blender and blend until the mixture becomes thick (not thin). Pour mixture in a bowl, and use a spoon to drizzle the grounded chia or flax seeds on one side of your bowl or in a crescent moon fashion. Then add the fresh blueberries or raspberries and finally use a spoon to layer the crunchy granola and coconut flakes.


Spinach Salad with Organic Strawberries

Tangy with a bit of sweetness

You will need: 

  • Organic baby spinach leaves, stems trimmed (optional)

  • 1/2 cup whole or chopped walnuts

  • Organic strawberries, sliced in half and cored

  • 1/3 cup crumbled Mediterranean feta cheese

  • Fresh ground black pepper


*See Healthy Homemade Vinaigrette Dressing Recipe

Berry Delicious Plant-Based Protein Shake



  • Ice

  • 1 scoop of Vega Protein Made Simple Powder (Or, use your favorite plant-based protein powder)

  • Organic coconut water (note, less water makes a thicker shake)

  • 1 handful of kale or Swiss chard

  • 1 handful of fresh organic or frozen blueberries

  • Add fresh or frozen Papaya chunks

  • Add fresh or frozen organic strawberries

  • 1 ripe banana or several frozen chunks of banana slices

  • 1/2 teaspoon of spirulina

  • 1 teaspoon of grounded chia seeds or flax seeds

  • 1/2 cup of organic non-dairy plant-based blueberry yogurt

  • 1/2 teaspoon of turmeric


Put the ice at the bottom of your blender, add all remaining items, and blend items until all contents are blended well together. For a thicker shake or smoothie bowl, add less coconut water.


Yummy Vegetable Curry

You will need the following to make this Indian inspired dish!


  • 1 tablespoon EVOO

  • 1 large red onion, halved and cut into thin wedges

  • 2 teaspoons curry powder

  • 1 teaspoon ground cumin

  • 1/4 teaspoon garam masala powder

  • 1/8 teaspoon cayenne pepper

  • 3 cups cauliflower florets

  • 2 tomatoes diced

  • 2 medium potatoes, peeled and cut into 1-inch cubes

  • 2 medium sweet potatoes, peeled and cut into 1-inch cubes

  • 1 1/2 cups organic vegetable broth

  • 1/4 teaspoon sea salt

  • 1/4 teaspoon black pepper

  • 1 cup loose-pack organic frozen peas

  • 4 1/2 cups cooked couscous or brown rice


Cooking Directions: 

Heat the olive oil in a large saucepan over medium heat. Add the onion and cook until tender, (about 5 minutes). Add the curry powder, cumin, garam masala powder, and cayenne pepper. Stir well and cook for one to two minutes. Add cauliflower, tomatoes, potatoes, sweet potatoes, broth, salt, and black pepper.

Bring to a boil; reduce heat and simmer, cover for 10 minutes or until the potatoes are tender. Stir in the peas; heat through.


Serve over quinoa or brown rice.

Sweet Potato and Kale Frittata

Frittata's are a quick and easy meal that you can make for breakfast or have it for lunch with a side salad.


  • 2 medium sized sweet potatoes

  • 8 large cage-free brown eggs

  • 2 Tablespoons of coconut oil

  • Scallions or 1 small onion (diced)

  • 2 handfuls of clean organic kale

  • 1 Tablespoon of Worcester sauce

  • 1 Tablespoon of Dijon mustard

  • 1 Teaspoon of apple cider vinegar

  • Optional: Sprinkle your choice of cheese vegan or goat cheese

  • Cured cast-iron skillet for cooking/baking

Cooking Directions:

Preheat oven to 400 degrees. Add water to a sauce pan and bring sweet potatoes to a slight boil in a small or medium saucepan for no more than 10 minutes. Add coconut oil to cast-iron skillet and brown the onions, then add your kale, pepper, and no-salt season. Brown the kale until it is wilted for about 5 minutes.

Crack the eggs in a separate bowl and whisk lightly. Add remaining ingredients to the eggs including the Dijon mustard, apple cider vinegar, and Worcester sauce. Add the slightly cooked sweet potatoes to the skillet with the kale and onions and cover the pan evenly. Then, pour the egg mixture into the skillet and let cook on the stove until the eggs get stiff.

Put the skillet in the oven and bake for 10 to 12 minutes. Use a spatula and make sure the edges do not stick to the pan, slice, eat, enjoy.

Healthy Homemade Vinaigrette Dressing

Tired of putting sugary salad dressings on your healthy salad? Try this quick recipe for a healthy alternative!

Raspberry Vinaigrette Dressing

(This recipe comes from The Kitchen Table by Nutiva)


  • ⅓ cup Crofters Raspberry Jam

  • 3 tablespoons olive oil

  • 1 tablespoon Nutiva Hemp Oil

  • 2 tablespoons balsamic vinegar

  • ½ cup water

  • ¼ teaspoon black pepper

  • ¼ teaspoon sea salt

  • 7 -10 big basil leaves (no stems)



In a food processor, pulse all of the ingredients, shake or scrape down the mixture, and pulse again until ingredients form a liquid. You can serve immediately or you can chill the vinaigrette dressing in a BPA-free container or glass jar prior to serving.


Spinach Salad with Feta or Goat Cheese

Spinach Salad with goat Cheese

You will need: 

  • Organic Baby Spinach or regular Organic Spinach leaves, stems trimmed (optional) washed, and dried

  • Whole or chopped toasted walnuts

  • 1/3 cup crumbled goat or feta cheese

Low-Calorie Dressing:

  • 1 tablespoon red wine vinegar

  • 1 tablespoon minced shallot or red onion

  • 2 teaspoons Dijon mustard

  • 1 tablespoon of apple cider vinegar

  • Freshly ground black pepper

  • 4 tablespoons cold-pressed extra virgin olive oil

Directions for making your own dressing:
In a small bowl, combine all of the ingredients and gradually whisk in the olive oil to make a creamy dressing.

Toss the desired amount of salad in a large mixing bowl, add the salad dressing and mix with a large spoon, then add the goat or feta cheese and top with walnuts.  

Mango Mint Green Smoothie

Add some more info about this item...

  • 1/2 cup of fresh mint leaves

  • 2 handfuls of organic baby spinach

  • Ice cubes (fill blender halfway with ice and add more ice for a thicker smoothie)

  • 1 cup of unsweetened almond milk or soy milk

  • 1 tablespoon of lime juice

  • 1 banana (fresh or sliced frozen bananas)

  • 1 ripened mango (fresh or frozen cubes)

  • 1 teaspoon of ginger

Instructions: Use a blender to mix all of the ingredients until the contents are blended. Enjoy.

Yummy Kale Salad with Sliced Apples and Almonds

You will need:

  • 3 tablespoons fresh lemon juice

  • 2 tablespoons cold-pressed extra virgin olive oil

  • 1 pinch of Kosher or sea salt

  • 1 bunch or bag of organic kale, (remove stems), thinly slice kale leaves

  • 1 organic Granny Smith or Honeycrisp apple

  • 1/4 cup slivered toasted almonds `

  • 1/4 cup of feta cheese or your favorite vegan almond milk shredded cheese

  • Freshly ground black pepper


Whisk together the lemon juice, olive oil and 1/4 teaspoon salt in a large bowl. Add the kale, toss to coat and let stand 10 minutes in the refrigerator.

While the kale chills and coats, cut the apples into thin matchsticks. Add the almonds and feta cheese (or your favorite low-fat cheese) to the kale. Season with pepper and 1 pinch of sea or Kosher salt and toss well.




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