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May 17 15

Vegan (baked or raw) Cookie

by admin

Vegan Gluten Free Cookie

So good, so simple….


1 cup             Dates (soak for 15 minutes, peel, remove seeds)

1                    Banana

2 tbsp.           Natural almond butter

¾ cup            Almond meal (ground from raw almonds)

1 cup              Gluten free rolled oats (I use 2 packets from GF Oatmeal)


Into a food processor:

–          Add the dates; pulse to finely chop.

–          Add banana and almond butter to dates.  Mix well.

–          Add the almond meal and rolled oats; process until dough forms.

Place mixture into a mixing bowl.  Stir in ¼ cup of rinsed raisins and ¼ cup of rinsed, chopped raw walnuts.  Mix together.

Scoop out one tablespoon amounts of batter, place on parchment paper, and gently shape into round mounds.

If baked:  place in preheated 325 degree oven and bake for 15 minutes.  They can remain on cookie sheet as they cool.

If keeping raw:  dehydrate at 115 degrees for 12 hours, or until dry on the outside.

If stored in a container at room temperature, good for 5-7 days.  If stored in the freezer until gone.






Jul 16 14

Benefits of Raw Sunflower Seeds

by admin

Sunflower seeds have the power to nourish the entire body.

  1. They are a rich source of easily digestible protein which is essential for the repair of tissues, nerves, and cells.
  2. Sunflower seeds are an excellent source of Vitamin D, B-complex, Vitamin K, and Vitamin E. Vitamin E, also  aid in preventing heart disease, cancer, and eye degeneration such as cataracts.
  3. Sunflower seeds are also high in selenium, magnesium, zinc, and iron which helps to strengthen the blood and immune system.
  4. They are an ideal food to eat for those who are seeking better sleep and weight loss.
  5. Sunflower seeds have also been known to help prevent asthma, atherosclerosis, stroke, heart attack, clogged arteries, and osteoarthritis.
  6. They contain no cholesterol and are very low in saturated fats making them highly beneficial for the cardiovascular system.
  7. Raw sunflower seeds also contain pectin which has the unique ability to bind to radioactive residues and remove them safely from the body.
  8. Sunflower seeds can help to relieve sensitivity to light, eyestrain, and farsightedness.
  9. They also are highly beneficial for strengthening hair and nails.
Jun 29 14

Mock Tuna Pate’

by admin

Mock Tuna Pate’

2 cups                   raw sunflower seeds, soaked 4 hours, rinsed

1 cup                     raw pecans, soaked 4 hours, rinsed *

¼ cup                    minced onion (or 2 tsp. onion powder)

2 tbsp.                  minced fresh parsley (or 4 tsp. dry)

¼ cup                    fresh lemon juice

1 tsp.                     sea salt

¼ cup                    coconut aminos

In a bowl, place all ingredients, except the seeds and nuts.  Mix well.

In the food processor, process the sunflower seeds into a paste.  Add the pecans pulse until the pecans are the texture you like.  If you prefer the pecans to be a paste, add seeds and nuts at the same time.

Scrape the seed and nut mixture into the bowl with the wet ingredients and mix well.

Store the Mock Tuna in a sealed glass container, in the refrigerator.  Good for 5 days.

The Mock Tuna is very versatile.

~ Make a salad and place the Mock Tuna on top.

~ Use Bibb lettuce, place the Mock Tuna on a leaf, and roll like a burrito.

~ Hollow out zucchini and fill the boat with the Mock Tuna.

~ Use as a dip with your favorite crackers or veggies.

~ If you like a crunch, finally chop ½ cup of celery and mix in.

*I have used walnut and almonds.  All the nuts give it a different taste.

Jun 23 14

Simple Coconut Sorbet

by admin

Simple Coconut Sorbet

1 can      Coconut Milk

1 tsp      Vanilla

6             Medjool Dates, soaked and pealed

~ Place all ingredients in a blender, blend until smooth.

~ Poor into an ice cream maker; takes about 15-20 minutes.


(If you do not have an ice cream maker, place in freezer container, freeze to consistency you like and enjoy.)


Jun 23 14


by admin


1 cup            raw almonds, soaked for minimum 4 hours, drained & rinsed *

1 cup            raw cashews, soaked for minimum 4 hours, drained & rinsed

1 cup            raw filberts, soaked for minimum 4 hours, drained & rinsed

1 cup            raw Brazil nuts, soaked for minimum 4 hours, drained & rinsed

1 cup            pecans, soaked for 4 hours, drained & rinsed

1 cup            walnuts, soaked for 4 hours, drained & rinsed

1 cup             organic raisins, rinsed

1 cup            cranberries (organic sweetened in apple juice)

3 tbsp           lemon juice

2 tbsp           vanilla (or non-alcohol vanilla if available)

2 tbsp           cinnamon (more or less taste)

4 tbsp           agave (more or less to taste)

~ Place all nuts and seeds into food processor, chop until crumbly.  Transfer to large bowl.

~ Stir in lemon juice.  Stir in vanilla.

~ Add raisins and cranberries.  (Lightly chop if preferred.)

~ Toss with cinnamon.  Stir in agave or honey.

~ Transfer to dehydrator sheets, lightly press.

~ Dehydrate at 115 degrees for 18 – 24 hours (or until dry).  After 12 hours, flip the mixture.

~ When cool, place in glass jar and enjoy.

~ The Granola keeps for 4 weeks.

* I always peal the skin off of the almonds, after soaked

NOTE:  You can use any combination of nuts and seeds to your liking.

Jun 23 14

Vanilla Macaroons

by admin

Vanilla Macaroons

3 cups                    raw shredded coconut

3/4 cup                 cashew nut flour   (Grind cashews in food processor.)

1/2 cup                  agave nectar

1 tsp.                     sea salt

1 tbsp.                   vanilla

1/4 cup                 coconut oil, melted

~ Put agave, vanilla, melted coconut oil and salt in the food processor; blend.

~ Add cashew flour, mix well.

~ Transfer to a bowl, add the shredded coconut and mix thoroughly.

I have found I like to use the two-tablespoon cookie scoop.  Place on dehydrator screens.  Dehydrate for the desired amount of time, depending on how moist you would like the center; 10-12 hours at 115 degrees.  Makes approximately 20 cookies

I prefer storing the macaroons in the freezer.  When they thaw they taste just like they did out of the dehydrator.

Jan 12 14

Zucchini Spaghetti with Pesto and Marinara

by admin


1 cup            Raw Macadamia nuts

1 cup            Fresh Basil

1 clove         Garlic, minced

1 tbsp.          Lemon Juice

1 tbsp.          Cold pressed Olive Oil

1 tsp             Sea Salt

1/4 cup        Water  (More or less for desired texture.)

Put macadamia nuts in a food processor, pulse.  Add the rest of the ingredients and process well.


2 cups           Tomatoes, chopped (I use plum, peel and I take out the seeds)

1 cup             Sun-dried tomatoes, soaked for 1 hour, chopped

½ tsp.           Red pepper flakes (optional)

2                    Dates, peeled, lightly chopped

½ tsp.           Sea Salt

Put all the ingredients in the food processor and process until smooth, or texture you like.


4-6               Medium Zucchini

With a vegetable peeler, peel the zucchini.  Use a spiralizer, if you have one; the zucchini will look like spaghetti.  Or, use the vegetable peeler to shred the zucchini; looks like fettuccini.


12                Kalamata olives, pitted, lightly chopped

Putting together:

Place Zucchini into a large bowl.  Toss well, with the Pesto.  Lightly toss with the Marinara and the Kalamata olives.


*  The recipe is very easy to cut on half.

Aug 8 13

7 Benefits Of Quinoa

by admin
1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids, and may help you to lose weight (it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense,” which means it has fewer calories for the same volume of food).
3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron; it aids in neurotransmitter synthesis, regulation of body temperature, enzyme activity and energy metabolism.
4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.
5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
Jul 17 13

Nutty Flax Crackers

by admin

1 cup            raw pecans or walnuts

1 cup            raw sunflower seeds

1 cup            raw almonds

¼ cup           ground or unground flaxseed

1 med           tomato

1 cup            onion

1-2 tsps.     sea salt

  • Add all ingredients to a food processor.  Process, until well blended, but still a little chunky.
  • Spread onto dehydrator sheets.  (I like to place another Teflex sheet over and use a rolling pin.)  Score, for desired size of crackers.
  • Dehydrate for 12 hours at 115 degrees.  After 4-6 hours flip the crackers for even drying.  (Longer if desired.)
  • Store in glass container.
Jun 3 13

Mock Tuna Salad

by admin


1 cup               sunflower seeds, soaked 4 hours and rinsed

¼ cup              water

½ cup              almonds, soaked 4 hours, peeled (if you prefer) and rinsed

½ cup              walnuts, soaked 2 hours, and rinsed

¼ cup              red onion, finely chopped, or more to taste

1 cup               celery, chopped

2 tbsp.             fresh parsley, finely chopped, (or 2 teaspoons dried)

2 tbsp.             lemon juice

1 tsp.               Celtic sea salt

1 tbsp.             Aminos, to taste, (I use the raw coconut aminos)

In a separate bowl, place the onion, celery, lemon juice, aminos, parsley and salt; mix well, set aside.

Process the sunflower seeds in a food processor, add water.  Mix well and transfer the mixture to a large bowl.

Place almonds and walnuts in food processor.  Chop to desired texture.  Transfer to the mixing bowl.

Mix nuts and seeds well.  Add the onion mixture and mix well.

Store in sealed container; keeps 5 to 7 days.

~ Serve a couple of different ways:

Roll in Bibb lettuce.

Chop lettuce and place mock tuna mixture on top.

Use as a pate.