Coconut Blueberry Muffins

Coconut Blueberry Muffins

Gluten free & Sugar free recipe

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White Chicken Chili


On a cold winter’s night

Enjoy this beautiful soup on a snowy winter evening, or any other time you choose! This particular recipe was created on a Sunday evening as the snow was falling and beginning to stick to the trees & the ground. We listened to music & danced in the kitchen as we created this masterpiece :)

May you enjoy this soup & the memories you create along the way. This was created as a way to warm the house & warm the heart <3


1 medium onion, chopped

1 - 15.25 oz can of organic sweet corn with fluid

1 - 15.5 oz can of organic great northern beans

2 - 12.5 oz canned chicken breast with fluid

1/4 cup green chili

4 cups organic veggie broth

1 package of Mikoko’s semi soft double cream classic chive plant based cheese wheel

2 cloves of garlic minced

2 cups Mushrooms thinly sliced & sauteed

1 Tablespoon butter

1/4 cup white wine

1 head of spinach leaves chopped

1/2 fresh squeezed lime

1 tsp cumin

1/2 tsp cayenne

salt and pepper to taste


  1. Thinly slice the mushroom and saute in 1 Tb-spoon butter and 1/4 white wine

  2. Cut up all veggies

  3. Add all ingredients into pressure cooker or a pot on the stove

  4. Cook

  5. Add the fresh squeezed lime

  6. Options: Serve with a dollop of full fat organic Greek yogurt, shredded cheddar cheese, garnish with sliced avocado and crackers as desired

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Homemade Apple Cider

'Tis the season for holiday cheer!  As the days get shorter and the temperatures drop, it's nice to have a mug of something hot and soothing as you unwind in your fuzzy socks at the end of the day.  This apple cider is soothing, warm, and wonderfully nutritious + delicious.


Approximately 12 large apples

6 Cinnamon sticks

2 Tablespoons pure maple syrup

Dash of pumpkin pie spice

2 teaspoons whole cloves

1 Tablespoon ginger power


1. Wash, cut, and juice the apples

2. Add apple juice to large pot and put on stove at medium heat

3. Add all the spices

4. Cook at medium heat for about 10 minutes then reduce to low and let simmer for about 20 minutes for a stronger cider 

5. Strain out the cinnamon sticks and cloves, serve in a mug, and enjoy!

*For an adult beverage try adding whiskey or bourbon

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Leftover Fried Rice

I recently had small gathering of folks at my house to celebrate my birthday during which we had a tray of vegetables - and happened to have some leftovers. I can feel my body wanting more cooked and warming foods now, so we decided to make this into a fried rice!

Some additional suggestions for this recipe might be to add some siracha or red pepper flakes if you’d like a spicy kick.


Handful of broccoli, fresh

2 small sweet bell peppers

6-7 baby carrots

1 large egg

5 packets of soy sauce

3 T honey

2 cups of long grain rice already cooked

Pepper, fresh garlic or garlic powder.


In a large sauce pan, melt 2 T of coconut oil on medium heat.  Cut off the broccoli stems and cut up the florets. Toss in the broccoli and stir to coat evenly.  Dice the peppers and the carrots and add to the sauce pan. Add Garlic and pepper to taste while stirring.  Add one egg to the sauce pan and stir immediately to break up the egg into little bits and prevent it from sticking to the bottom of the pan.  Add in Soy sauce and honey while stirring. Pepper again and enjoy!

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Infused Water

Did you know that water is the most essential nutrient? Water seems to be something we take for granted in the United States...and  something a lot of people do not drink enough of!  So what better way to enjoy some H2O than to add some natural flavor to it!  Lately, this is my favorite blend, but of course you're welcome to create your own.  Perhaps this is just a gentle reminder to drink a little bit more water :)

Strawberry + Lime + Sage


3 Stawberries

1/2 Lime

2 Sage leaves


1.  Fill a pitcher with filtered water

2.  Cut strawberries and remove tops, gently squeeze over pitcher, drop into water.

3.  Cut lime into 1/4 or 1/8th and gently squeeze before dropping into water

4.  Tear apart the sage leaves and drop into the pitcher for the final touch

Enjoy served in a clear pitcher or water glass for the full experience.  Beautiful to look at and deliciously decadent to drink!


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Oat Milk


I've been into making my own milk alternatives for about 4 years now and my recent addition has been oat milk.  This is such an inexpensive and versatile milk option.  I'll be including the basic recipe and then some additional alternatives that you might try.  The milk itself is pretty thick and creamy so feel free to add more water as desired.




1 cup of oats (rinsed & soaked about 15 mins)

4 cups of filtered water

Addition Options:

1-2 dates

pinch of salt

1 tsp Cinnamon

1 T pure maple syrup

2 T raw cacao or cocoa powder

1 tsp Vanilla extract

1 tsp Almond extract


Add all ingredients to a high speed blender

Sift through a fine mesh strainer or cheese cloth

Add milk into a sealed container and store in the fridge for 2-3 days


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Taco Tuesday Salad

Now that the weather is warm my body craves fresh foods and fresh vegetables.  Lately I've been grabbing a head of either/or romaine lettuce and green lettuce and making salads.  With the ends of the heads of lettuce I've been putting them in a glass with an inch or so of water & growing new sprouts of lettuce!  My latest creation was a Taco Salad as introduced below.  Sometime's its nice to have different lunch/dinner inspirations <3


Freshly washed & chopped head of lettuce of choice (or a blend)

Ground meat or alternative product such as Quorn (this is what I use)

Black beans & some canned juice reserve

Chopped raw onions white or yellow


Chip crumbs or crumbled

Cheese - manchego is my top choice here

Taco seasonings if desired (I didnt use any)

Salt & Pepper as desired

Optional: fresh lime


1. Cook the black beans with about 1/3 of the juice reserve from the can, add in the raw onions, bring to a boil and allow to simmer, add the cheese until melted

2. Sautee the meat or meat alternative product of choice - add taco seasoning if desired.  I cooked mine in coconut oil that's aroma free

3. Place the lettuce in bowls

4. Top with all the ingredients. My order for layer is lettuce, then meat, then bean onions cheese mix, then salsa and topped with chip crumbles (The salsa acts as the dressing)

5. Season with salt & pepper if desired and enjoy!

Feeling extra spunky?  Add a squeeze of lime over the top for a bit of zest!


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Fresh Summer Strawberry Cake


In honor of the summer solstice....fresh summer strawberry cake!  This is made without gelatin or dyes - maybe you'll want to give it a try?  






Cake Ingredients

4 eggs at room temperature

1.5 cups sugar

3/4 cup butter

2.5 cups cake flour

2 Tablespoons vanilla (1 would also be sufficent)

1 cup strawberries pureed (one container fresh straw)

2.5 teaspoons baking powerd


Frosting Ingredients

1 cup pureed strawberries

3 cups powdered sugar

1 stick room temp butter

3 wedges laughing cow reduced fat swiss wedges

1 teaspoon vanilla

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Perfect Pesto



While I was visiting Italy this fall, I fell in love with Pesto. I have enjoyed basil and the many health benefits in other ways, but for some reason I hadn't had pesto in years.  What I love about this pesto is that it can be used so versatility. I enjoy eating it tossed with pasta, on crackers, with cheese, on wraps as well as on sandwiches. It's been so fun to adventure with growth the basil and then making the pesto at home.  I love knowing how my food is grow as well as prepared. Prego!




4 cups of fresh basil leaves

1/2 cup extra virgin olive oil

1/3 cup organic pine nuts (sometimes I switch this up for pecans)

1/2 cup freshly shredded Parmesan cheese

1/4 cup pecorino Romano


1. Wash the basil

2. Add all ingredients to a high speed blender and blend

3. Enjoy!

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Sweet Potato Curry

This dish has it all, savory. sweet, nutritious and delicious!  It has versatility in that it can be served over rice, quinoa, couscous, rissoto, or even served alone! 


2 peeled and cubed sweet potatoes

Two cloves of Garlic

1 Shallot (sliced)

1 Sweet onion (coarsely diced)

1 tsp Coconut oil (or other cooking oil)

2 T. Curry powder

1 T. Cumin

Red pepper flakes, Turmeric, Salt and Pepper to taste (a dash of each to start)

½ t. Coriander

Ginger (fresh 1 inch cube peeled and finely chopped or grated, or about ¼ t of powdered)

Fresh Basil, chopped and whole leaves

Half lemon (halved again)

1 can (13.66 oz) Coconut milk (full fat)

1 cup Chicken or veggie broth


1. Sauté the cubed sweet potato in the coconut oil (if using fresh ginger add now as well).  Look for a slight browning of the outside so that the natural sugars are caramelized.  Add in the garlic and onions.  I really like onions and shallots, it may seem redundant to have both, but the onions give more substance to this dish and the shallots are rich in antioxidants.  

2.  As the onions begin to turn translucent add in the chicken or veggie broth and simmer, allowing the sweet potatoes to fully cook.  Squeeze the lemon and add the pieces to the pan.  (You can eat the lemon pieces but I recommend taking them out before serving)  This is an excellent time to add in the spices, starting with a healthy dose of curry powder, and fine-tuned with the other spices.  

(The amounts given in the recipe are just a general guideline, feel free to experiment!  I love the anti-inflammatory properties of turmeric so I tend to add a fair amount extra.  A little extra cumin gives the curry an earthier flavor that really compliments other flavors well, most curry powder doesn’t have enough in my opinion.  Coriander gives the curry that fruity and lighter flavor, with floral aromas as well.)

3.  Add in the coconut milk, full fat if you like a creamier curry, reduced fat if you want it thinner.  Bring to a simmer again, adding in several whole leaves of basil.  Right before serving add in the sliced shallots and chopped basil for an extra accent.  

(For a heartier curry, try adding broccoli, spinach, or chickpeas)

4. Enjoy!



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Roasted Yellow Bell Pepper Hummus

Hummus is such an amazing food jam packed with nutrients and super versatile in how you can eat it.  I like to add it to my wraps with some fresh veggies or eat it as a dip :)  This one is a little sweet from the bell peppers and then I add cayenne pepper so it's got a kick.


2 medium size yellow bell peppers

2 Tablespoons olive oil

1 can of garbanzo beans (I used a 25 oz can)

1/4 cup tahini

1/4 cup lemon juice

1 large clove of garlic quatered

1/2 teaspoon cumin

1/2 teaspoon cayenne pepper

salt and black pepper to taste


1. Cut the bell peppers into flat pieces, line on a baking tray (save a few for garnish if desired), and broil on high for about 10 minutes until there is some charring

2. Remove bell peppers from oven and place in a ziploc bag. Allow to rest there for about 10 minutes then peel off the skin

3. Add liquids to high speed blender, then the rest, blend on high

4. Serve with a few chopped bell peppers on top for garnish, sprinkle some cayenne, and drizzle a little olive oil




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Toasted Walnut and Mushroom Bisque

This bisque is filled with nutty flavors and warming tones.  Great served as an appetizer or as the main dish.  An easy and healthy meal option!




2 lbs mushrooms (baby bella)

1-2 Tablespoons butter

1 tablespoon olive oil

1 medium yellow onion

3 cloves of garlic

1 can of coconut milk

1/2 cup walnuts, toasted

2.5 cups broth of choice

1.5 Tablespoons wheat flour

Thyme to taste (I used about 1 Tablespoons)

salt and pepper to taste


1. Saute quartered mushrooms in a pot with 1 - 2 Tablespoons butter on high

2. Reduce heat to medium and add olive oil, quartered garlic and cut onion

3. Add flour and stir in noticing it thickening

4. Add broth, thyme, salt, pepper and stir

5. Add coconut milk

6. Pour into high speed blender. Blend for a short period of time for a thicker soup with a few chunks of walnuts or for a longer time if you'd like it t be smoother.

I chose to serve mine with toasted cheese bread (harvarti).  So delicious!  Hope you enjoy :)


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Sweet (potato) & Spicy Hummus

If you're down with all the fall flavors of pumpkins, and sweet potatoes, and squashes then you might be interested in experimenting with this recipe. It's definitely got a spicy kick to it, though of course you can adjust that to your liking.  Let me introduce to you the Sweet (potato) and Spicy Hummus.


1 sweet potato, baked & peeled

12 oz of chickpeas

1.5 Tablespoons olive oil

1.5 Tablespoons tahini

1 clove of garlic peeled & quartered

1.5 Tablespoons lemon juice

1/4 teaspoon pink Himalayan salt

3/4 teaspoon cayenne pepper (or to taste)

1/4 teaspoon paprika

1/8 teaspoon cumin

splash of chickpea liquid reserve



1. Add olive oil to a high speed blender

2. Add lemon juice

3. Add tahini

4. Add garlic

5. Add spices and salt

6. Add chickpeas

7. Add sweet potato

8. Blend at high speed

9. If needed add a splash of the chickpea liquid reserved

10. Serve with chips, pita, pretzels, etc & enjoy!


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Pumpkin Power Muffins

These muffins are small but mighty!  Great for the fall to be used as part of a breakfast or as a snack!


2 cups of Kodiak Cakes pancake mix

1 cup of nut milk of choice

1 egg (free range if possible)

1/2 cup coconut palm sugar

1/4 cup softened butter

1 can of pumpkin puree

1 teaspoon cinnamon

1 teaspoon vanilla


Combine all ingredients and mix with a mixer until smooth. Fill oiled muffin tin (I used coconut oil) to near full and bake at 350 for 18 minutes or so.. Check them with a fork or knife and be sure it comes out just slightly moist.  Makes about 16 muffins. Enjoy!


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Morning Migas


(for 1 serving)

about 1/4th of a red bell pepper chopped

2 eggs (free range if possible)

shredded pepper jack cheese

tortilla chips - my favorite are Late July Sea Salt by the Seashore

hot sauce


plain greek yogurt

avocado or guacamole


1. Sautee the bell pepper, I used grapeseed oil

2. In a bowl combine the eggs, about a tablespoon of water, about 5 squirts of hot sauce, the cheese, and about 3 handfuls of crushed chips

3. Add to the pan and cook

4. Serve with a side of yogurt which acts like cream cheese, salsa, and avocado or guacamole.

So delicious!

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It's that time of year when the sun stays up longer, and so do we, when the weather is warmer and we find ourselves wanting to be outside more and having more social opportunities for connection.  personally, I love to connect with food.  So here is a recipe you might enjoy sharing with your family, friends and neighbors as spring and summer roll in.


4 ripe avocado

2 roma tomatoes diced

3/4 of a jalapeno pepper de-seeded and minced

1-2 cloves of garlic minced

1 lime juiced

himilayan salt and fresh ground pepper to taste

cayenne pepper optional - to tastes about 1/4-1/2 teaspoon


1. Chop and mince all vegetables

2. Add the garlic, tomatoes, jalapeno, and lime juice to a bowl and stir

3. Add avocado and mash with a potato masher

4. Garnish with cilantro if desired, share and enjoy!

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Quinoa Vegetable and Cranberry Delight

This dish has tons of flavor and tons of nutrients and can be eaten warm or cold.  It could be a an accompanying dish or it could be the main course.  For a vegan option leave out the cream cheese.  It's a very versatile recipe and as always please feel free to make changes to make it yours!


1 cup of quinoa cooked in 2 cups of water, I used tri colored

1 lb of mushrooms quartered

2 bundles of asparagus chapped into 1" 

1 lb Rainbow carrots - or regular

Onion - can use any type desired, I used Rocky Mountain Assorted Pearl

2 apples diced - I used honeycrisp

1 cup of dried tart cherries

2 cups of almond slivers

Cashew cream - 1 cup of cashews soaked for 30+ minutes and 3/4 cup water

Zest from 1 lemon

Juice of one lemon

3 Tablespoons full fat cream cheese


1. Place cashews in water to soak

2. Cook quinoa

3. Toss all vegetables with olive oil and salt and pepper and line on two baking sheets lined with parchment paper - bake for 20 minutes at 450, flipped at the ten minute mark

4. Make cashew cream, adding the lemon juice to it, stir in the lemon zest and add in cherries, apples, and almonds

5. Add the roasted vegetables and voila!  Quinoa Veggie and Cranberry Delight! 



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Masala Chai

Tea has many health benefits to it and it is also a treat that can warm the soul.  While I was in India studying yoga I tried masala chai from many different restaurants and vendors and absolutely adored it.  Since I have been back I have been making my own blend of spices and it looks something like this (I will be honest, I don't normally measure.  I go by taste as well as what season it is).  May you enjoy this blend and experiment with drinking it in the coconut milk, the pistachio milk, or the hemp milk for a true vegan delight!. 


3 Tablespoons star anise

3 Tablespoons whole cloves

4 Tablespoon dried ginger root

3 Tablespoons green cardamom pods

2 Tablespoons whole black pepper

9 sticks about 3" in length of cinnamon

3 Tablespoon licorice root

Loose leaf black tea to taste - pick the type that you prefer


Combine all ingredients except for the black tea and use a mortar and pestle to crush or put in a blender.  I keep these separate from the tea at all times so that I can choose if I want to soak the spices for longer, the amount of black tea I want to add, and if I want to use caffeinated or decaffeinated tea.

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Winter Squash Soup

This soup combines some of the seasonal items - pumpkins and acorn squash - with a kick of apple added too!


1 Sugar Pie Pumpkin, peeled & boiled

1 Acorn squash, baked

1 medium size yellow onion chopped

1 apple, peeled and cored

4 Cups Vegetable broth

2 Tablespoons Olive Oil

3/4 teaspoon Nutmeg

1 teaspoon ground Ginger

salt + pepper to taste

Cloves to taste


1.  Add all ingredients to a large pot and bring to a boil, reduce heat and simmer for about 10 minutes.

2.  Place all ingredients in a high speed blender & blend

3.  Voila!  Serve + enjoy :) 

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Melt in your mouth Chocolate Cake (Sugar free & Gluten Free + Vegan Option)

Melt-in-your-mouth Chocolate Cake

This cake is a mix between brownies and a cake and pure decadence in your mouth!  Simple to make and delicious every time.


2/3 cup extra virgin olive oil

1.5 cups almond meal

1/2 cup boiling water

6 T unsweetened organic cocoa powder

1 T vanilla extract

1/2 t baking soda

1/4 t Himalayan salt

3/4 cup pure maple syrup

3 large eggs (if vegan sub with flax eggs: 1 Tbsp flaxseed meal + 2.5 Tbsp water)


Preheat oven to 325 degrees F.  Grease a 9-inch cake pan with olive oil.

Whisk the boiling water into the cocoa power and then add vanilla.  Set aside to cool slightly.

In a stand mixer with the paddle attachment beat the olive oil, maple syrups and eggs on medium about 3 minutes. 

Put mixer to low and add the cocoa mixture then the dry ingredients

Bake for 40-45 minutes.  When a toothpick is inserted in the center of the cake it comes out with a few crumbs.

Let cool before removing.

Serve alone, with a cup of home roasted coffee, or maybe even with some fresh berries!

*This is modified from another recipe in which I no longer know the source

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