​Here's a recipe for gluten-free, healthy superfood pumpkin spice pancakes that are packed with nutrients while staying delicious and comforting.
Ingredients:
Dry Ingredients:

• 1 cup gluten-free oat flour (you can blend gluten-free oats into a fine flour)
  
• 1/4 cup almond flour  (for added protein and fiber)
  
• 1 tsp baking powder
  
• 1/2 tsp baking soda
  
• 1 tbsp pumpkin spice (cinnamon, nutmeg, ginger, and cloves)
  
• Pinch of sea salt
  

Wet Ingredients:

• 1/2 cup pumpkin puree (unsweetened)
  
• 1 cup unsweetened almond milk or coconut milk
  
• 1 tbsp maple syrup or honey (optional for sweetness)
  
• 1 tbsp apple cider vinegar (this reacts with the baking soda for fluffiness)
  
• 1 tsp vanilla extract
  
• 1 tbsp ground flaxseed or chia seeds (for added omega-3s and fiber)
  

Optional Superfoods:

• 1-2 tbsp hemp seeds or chia seeds for extra protein and healthy fats
  
• 1 tbsp turmeric
  
  
  
  
• A small handful of chopped nuts (pecans or walnuts) for texture
  

Instructions:

1. Prepare the dry ingredients: In a large bowl, combine the oat flour, almond flour, baking powder, baking soda, pumpkin spice, and sea salt.
   
2. Mix the wet ingredients: In a separate bowl, whisk together the pumpkin puree, almond milk, maple syrup, apple cider vinegar, vanilla extract, and flaxseeds/chia seeds. Let sit for 5 minutes to allow the flax or chia to thicken.
   
3. Combine wet and dry: Slowly pour the wet ingredients into the dry ingredients and stir until just combined. If the batter is too thick, add a little more almond milk.
   
4. Cook the pancakes: Heat a non-stick pan or griddle over medium heat. Grease lightly with coconut oil or olive oil spray. Pour 1/4 cup of the batter per pancake onto the pan. Cook until bubbles appear on the surface, then flip and cook the other side for 1-2 minutes.
   
5. Serve: Top your pumpkin spice pancakes with your favorite healthy toppings like fresh fruit, a sprinkle of nuts, or a drizzle of more maple syrup.
   

Superfood Topping Ideas for your pancakes:

• Sliced bananas or berries for extra antioxidants.
  
• Nut butter (almond, peanut, or cashew) for healthy fats and added protein.
  
• A sprinkle of cacao nibs or coconut flakes.
  

These pancakes are nutrient-packed and perfect for a fall breakfast that keeps you energized while staying gluten-free and healthy!

​I used black beans and jackfruit for the filling in this recipe, but feel free to use any other filling you would like, such as vegan grounds, refried pinto beans, or green chilies and vegan cheese!


Ingredients:For the Tamales:

• 2 cups organic masa harina
  
• 1 cup vegetable broth
  
• 1/2 cup avocado oil or coconut oil
  
• 1 teaspoon aluminum free baking powder
  
• 1/2 teaspoon sea salt
  
• Corn husks, soaked in warm water for 30 minutes
  

For the Filling:

• 1 bpa free can young green jackfruit, drained and shredded
  
• 1 bpa free can black beans, drained and rinsed
  
• 1 onion, finely chopped
  
• 2 cloves garlic, minced
  
• 1 teaspoon cumin
  
• 1 teaspoon paprika
  
• Sea salt and pepper to taste
  
• 2 tablespoons olive oil
  

For the Vegan Queso:

• 1 cup raw cashews, soaked in water for at least 4 hours
  
• 1/2 cup nutritional yeast
  
• 1 cup plant-based milk (such as almond or cashew)
  
• 1 teaspoon garlic powder
  
• 1 teaspoon onion powder
  
• Sea salt and pepper to taste
  
• 1 bpa free can diced green chilies (optional for added flavor)
  

Instructions:1. Prepare the Filling:

• In a skillet, sauté the chopped onion and garlic in olive oil until softened.
  
• Add the shredded jackfruit, black beans, cumin, paprika, salt, and pepper. Cook for about 8-10 minutes until the flavors meld together. Set aside.
  

2. Make the Tamales Dough:

• In a large bowl, mix masa harina, vegetable broth, avocado oil, baking powder, and salt. Stir until a thick batter forms.
  

3. Assemble the Tamales:

• Take a soaked corn husk and spread a thin layer of the masa dough onto the center, leaving space around the edges.
  
• Spoon a portion of the jackfruit and black bean filling onto the masa dough.
  
• Fold the sides of the corn husk over the filling and fold up the bottom. Tie with a thin strip of corn husk to secure.
  

4. Steam the Tamales:

• Arrange tamales upright in a steamer basket. Steam for 1.5 to 2 hours until the masa is firm.
  

5. Prepare the Vegan Queso:

• In a blender, combine soaked cashews, nutritional yeast, plant-based milk, garlic powder, onion powder, salt, and pepper. Blend until smooth.
  
• Optionally, stir in diced green chilies for added flavor.
  

6. Serve:

• Unwrap the tamales and serve with a drizzle of vegan queso.
  

These vegan tamales with jackfruit and black bean filling, accompanied by vegan queso, make for a delicious and healthy meal. Enjoy!

​Here's a recipe for a nutritious and delicious superfood pumpkin pie. Try adding some maca and/or lucuma for even more powerhouse nutrition, as both marry well with the pumpkin.
Ingredients:
For the Crust:

• 1 ½ cups almond flour
• 1/3 cup coconut oil, melted
• 2 tablespoons real maple syrup
• Pinch of sea salt

For the Filling:

• 1 can (15 oz) pumpkin puree (not pumpkin pie filling)
• 1/2 cup full-fat coconut milk
• 1/3 cup real maple syrup
• 2 tablespoons chia seeds
• 2 tablespoons ground flaxseed
• 2 tablespoons hemp seeds
• 1 teaspoon ground Ceylon cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1 teaspoon real vanilla extract
• Pinch of sea salt

For Topping (optional):

• Coconut whipped cream
• Chopped nuts or seeds (I recommend pecans or pumpkin seeds)

Instructions:
For the Crust:

1. Preheat the oven to 350°F (175°C).
2. In a bowl, combine the almond flour, melted coconut oil, maple syrup, and a pinch of salt. Mix until a dough forms.
3. Press the dough into a 9-inch pie dish, ensuring an even layer on the bottom and sides.
4. Bake the crust for 10-12 minutes or until the edges are golden brown. Remove from the oven and let it cool.

For the Filling:

1. In a mixing bowl, combine the pumpkin puree, coconut milk, maple syrup, chia seeds, flaxseed, hemp seeds, spices (cinnamon, ginger, nutmeg, cloves), vanilla extract, and a pinch of salt. Mix well until fully combined.
2. Pour the pumpkin mixture into the cooled pie crust, spreading it evenly.
3. Bake the pie in the preheated oven for 45-50 minutes or until the filling is set. You can check the pie's doneness by inserting a toothpick into the center; it should come out clean.
4. Once baked, remove the pie from the oven and let it cool completely.

For Topping (optional):

1. Top the cooled pumpkin pie with coconut whipped cream and sprinkle chopped nuts or seeds for added texture and flavor.
2. Slice and serve the superfood pumpkin pie. Enjoy this nutrient-packed and flavorful dessert!

This superfood pumpkin pie is a healthful take on the classic dessert, enriched with nutrient-dense ingredients to offer a delicious and wholesome treat.

​Here's a delicious recipe for raw vegan Snickers bars that are rich, satisfying, and completely plant-based:
Ingredients:
For the Nougat Layer:

• 1 cup raw cashews, soaked for 4-6 hours and drained
  
• 1/4 cup creamy almond butter
  
• 1/4 cup pure maple syrup
  
• 1 teaspoon pure vanilla extract
  
• A pinch of sea salt
  

For the Caramel Layer:

• 1/2 cup Medjool dates, pitted (about 6-8 dates)
  
• 2 tablespoons creamy almond butter
  
• 2 tablespoons pure maple syrup
  
• A pinch of sea salt
  

For the Peanut Layer:

• 1/2 cup roasted or raw organic unsalted peanuts
  

For the Chocolate Coating:

• 1/2 cup dairy-free dark chocolate chips (or regular dark chocolate chips are ok if not vegan)
  
• 1 tablespoon coconut oil
  

Instructions:

1. Prepare a Pan: Line an 8x8-inch (20x20 cm) square baking pan with parchment paper, leaving some overhang on the sides for easy removal.
   

For the Nougat Layer:

1. In a food processor, combine the soaked cashews, almond butter, maple syrup, vanilla extract, and a pinch of salt. Process until the mixture is smooth and resembles a thick dough.
   
2. Press this mixture evenly into the bottom of the prepared pan. Place it in the freezer to set while you prepare the caramel layer.
   

For the Caramel Layer:

1. In the same food processor (no need to wash it), combine the pitted Medjool dates, almond butter, maple syrup, and a pinch of salt. Process until you have a creamy caramel-like consistency.
   
2. Spread the caramel layer over the nougat layer in the pan, ensuring an even distribution. Return the pan to the freezer to firm up for about 30 minutes.
   

For the Peanut Layer:

1. Evenly distribute the unsalted peanuts over the caramel layer, gently pressing them into the caramel.
   

For the Chocolate Coating:

1. In a microwave-safe bowl or using a double boiler, melt the dairy-free dark chocolate chips and coconut oil until smooth.
   
2. Pour the melted chocolate evenly over the peanut layer, ensuring all peanuts are coated. Use a spatula to smooth it out.
   
3. Place the pan back in the freezer to set for at least 1-2 hours, or until it's firm and easy to cut.
   
4. Once set, use the parchment paper overhang to lift the whole Snickers slab out of the pan. Place it on a cutting board and use a sharp knife to cut it into bars or squares of your desired size.
   
5. Store the raw vegan Snickers bars in an airtight container in the refrigerator or freezer to keep them firm. Enjoy!
   

These raw vegan Snickers bars are a delightful and healthier alternative to the classic candy bar. They are perfect for satisfying your sweet tooth while being entirely plant-based and free from refined sugars. Enjoy their rich, nutty, and caramel flavors!

Seven-layer dip is a popular party appetizer with layers of delicious flavors and textures. Here's a classic recipe with a Halloween twist for seven-layer dip:
Ingredients:

• 1 (16-ounce) can refried black beans
  
• 1 packet (1.25 ounces) taco seasoning mix (get a healthy one or make your own with chili powder, cumin, oregano, garlic, salt and pepper)
  
• 1 cup guacamole
  
• 1 cup grass fed cultured sour cream or dairy-free alternative (dairy free sour cream or yogurt)
  
• 1 cup green salsa (mild, medium, or hot, based on your preference)
  
• 1 cup shredded white or orange cheddar or monterey/pepper jack cheese or dairy-free cheese
  
• 1 cup diced orange tomatoes
  
• 1/2 cup sliced black olives
  
• 1/2 cup chopped green onions
  
• 1/4 cup chopped fresh cilantro (optional)
  
• jalapenos (optional)
  
• organic blue corn tortilla chips and fresh vegetable sticks for dipping (carrots, celery, cauliflower, broccoli, cucumber, green and orange bell peppers)
  

Instructions:

1. Prepare the Taco Seasoned Beans:
   

• In a small mixing bowl, combine the refried beans and the taco seasoning mix. Stir until well blended. You can also warm this mixture slightly in the microwave if you prefer.
  

1. Layer 1: Refried Beans:
   

• Spread the seasoned refried beans evenly in the bottom of a 9x13-inch serving dish or a similar-sized platter.
  

1. Layer 2: Guacamole:
   

• Carefully spread the guacamole over the beans, creating a smooth layer.
  

1. Layer 3: Sour Cream:
   

• Next, spread the sour cream over the guacamole layer. To keep the layers distinct, you can use the back of a spoon to gently spread it.
  

1. Layer 4: Salsa:
   

• Pour the salsa over the sour cream layer. Spread it out evenly to cover the surface.
  

1. Layer 5: Cheese:
   

• Sprinkle the shredded cheddar cheese (or dairy-free cheese) over the salsa layer. Ensure even coverage.
  

1. Layer 6: Tomatoes:
   

• Scatter the diced tomatoes on top of the cheese layer, providing a burst of freshness and color.
  

1. Layer 7: Olives, Green Onions, and Cilantro:
   

• Sprinkle sliced black olives, chopped green onions, and fresh cilantro (if using) evenly over the tomatoes, creating a vibrant top layer.
  

1. Serve:
   

• Serve the seven-layer dip immediately or cover it and refrigerate until you're ready to enjoy it. It's best served with tortilla chips or fresh vegetable sticks for dipping.
  

This seven-layer dip is a crowd-pleaser at parties and gatherings, offering a delicious combination of flavors and textures. Feel free to customize it by adding or omitting ingredients to suit your taste preferences. Enjoy your flavorful and satisfying appetizer!

​It’s just two of us in the house so cooking for two can sometimes be a challenge, especially when it comes to baking. By the time we get halfway through a baked good, we are tired of it. Yes, I could freeze some, but its just as easy to make 3 treats in 1!
Here is a quick bread recipe that can be made into 3 yummy flavors, perfect for cool weather with a cup of tea!
Don’t forget to adjust for high altitude if needed.
​
Ingredients:

• 2 ripe bananas, mashed (about 1/2 cup)
• ½ c pumpkin puree
• ½ c apple butter
• 2 large pastured eggs
• 1/2 cup unsalted grass fed butter, melted (or substitute with coconut oil or vegan butter)
• ¾ cup coconut sugar
• 1 teaspoon pure vanilla extract
• 1 1/2 cups all-purpose flour or gluten free flour
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• Butter or cooking spray, for greasing the pan

Instructions:

1. Preheat the Oven: Preheat your oven to 350°F (175°C). Grease a mini loaf pan with butter or cooking spray.
2. Prepare the Dry Ingredients: In a medium-sized bowl, whisk together the flour, baking soda, baking powder, salt, and spices. Set this dry mixture aside.
3. Add the Wet Ingredients: Add the melted butter (or oil) to the dry ingredients along with the coconut sugar and stir until well combined.
4. Beat in the eggs one at a time, ensuring each egg is fully mixed in before adding the next.
5. Stir in the vanilla extract.
6. Divide this into 3’s.  Add the mashed bananas to 1, the pumpkin to the next, and the apple butter to the last one, stirring until just combined. Be careful not to overmix; a few lumps are normal and preferable.
7. Optional Add-Ins: If you like, fold in suggested mix-ins (see below)
8. Pour into Pan: Pour the bread batter into the greased mini loaf pan and smooth the top with a spatula.
9. Bake: Place the pan in the preheated oven and bake for approximately 15-20 minutes, or until a toothpick or cake tester inserted into the center comes out clean. The exact baking time may vary depending on your oven.
10. Cool: Allow the bread to cool in the pan for about 10 minutes, then transfer it to a wire rack to cool completely. Cooling helps the flavors meld and the texture to set.  Top with suggested toppings (below) if desired.
11. Slice and Enjoy: Once the quick bread has cooled, enjoy!

Store any leftover quick bread in an airtight container at room temperature for a few days or in the refrigerator for longer freshness.
SUGGESTED MIX INS-for banana, try walnuts, flaxseed, hemp seed and coconut. For pumpkin, try pumpkin seeds and dark chocolate chips. For apple, try pecans, raisins and diced apples.
SUGGESTED TOPPINGS – for banana, mix maple syrup or honey with cocoa powder to make a chocolate drizzle. For pumpkin, try pumpkin spice cream cheese or vegan pumpkin spice cream cheeze. For apple, make a glaze from maple syrup and cinnamon.

​This is a creamy and delicious dairy free cream sauce. If you have a high speed blender, soaking the cashews is optional.

Ingredients
§ 1 ¼ cup cashews, raw and unsalted, soaked in water 30 min – overnight depending on how strong your blender is
§ 1 Tbsp arrowroot starch, optional
§ ½ c diced onion
§ ½ Tbsp lemon juice
§ 2 cloves garlic, more if desired
§ ¾ cup water, cashew soak water, or vegetable broth
§ ¼ tsp thyme, dried
§ ¼ tsp rosemary, dried
§ ¼ tsp black pepper
§ 1 tsp nutritional yeast, optional
§ ½ tsp sea salt
Instructions
1. Place all the ingredients into your blender Blend until smooth. Taste and add more seasoning as desired. If you want your sauce a little thinner, add more water, 1 teaspoon at a time.
2. In a large bowl, combine sauce with pasta, zoodles or spaghetti squash. Add roasted cherry tomatoes and vegan parmesan if desired.
3. Store any leftover or reserved sauce in an air-tight container in the refrigerator for up to 3 days.

​Here's a recipe for a smoothie bowl - feel free to change up any of the topping or fruit used in the recipe. Just be careful with how much liquid you add - I like mine thick so I can have "ice cream" for breakfast!


SMOOTHIE BOWLS
· ¾ c frozen dragon fruit
· 1 pack frozen acai
· 1/2 cup frozen organic raspberries, strawberries or try mixed berries!
· ¼ frozen avocado
· Small handful organic spinach or kale
· 2 tbsp chia seeds or hemp hearts
· 3 Tbsp protein powder
· 1 tbsp natural unsweetened organic peanut butter
· 1/4 – 1/2 cup coconut milk, almond milk or coconut water
TOPPINGS
· unsweetened coconut flakes
· Sliced banana
· Bee Pollen
· Goji berries
· Pomegranate arils
Instructions
Blend all smoothie bowl ingredients in a high-speed blender until smooth. Top with toppings and enjoy!