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Squash and Apple Soup

>> Monday, October 26, 2015

Makes 4 servings
Nutrition per serving: 148 kCal; 619 kJ; 2 g protein; 30 g carbohydrates; 4 g fat; 1 g saturated fat; 5 g fiber; 17 g sugar; 1272 mg salt
1 acorn or butternut squash
1 small onion, diced
2 carrots, diced
1 tbsp olive oil
9 cups (2 liters/70 oz) vegetable stock 2 apples, sliced
freshly ground black pepper

1. Preheat the oven to 450°F (230°C/gas 8).
2. Cut the squash in half and remove the seeds. Place both halves flesh-side down in a baking dish with 1–2 cups (250–475ml/8–16 oz) water. Place in the oven and bake for 40–50 minutes, until the flesh is bright orange and a fork punctures it easily. Set aside until cool enough to handle.
3. Meanwhile, put the oil in a pan and sauté the onion and carrots for
5 minutes, until the onion is translucent.
4. Add the stock and apple, then simmer for 10 minutes, or until the apple is soft. 5. Peel the cooled squash and add to the stock. Heat until warmed through.
6. Blend to a purée, then add pepper to taste 


Oatmeal Cocoa Snacklets

>> Thursday, August 13, 2015


  • 1 large banana
  • 1/2 cup coconut flake, unsweetened
  • 2 cups rolled oats
  • 2 cup fine ground almonds
  • 1/2 tsp cinnamon
  • 1/2 tsp sea salt
  • 1/2 cup natural maple syrup
  • 2 TBSP unsweetened cocoa powder
Preheat oven to 350 degrees.
In a large bowl combine all ingredients
Using a cookie scoop, drop dollops of the dough, about an inch apart, onto greased baking sheet. Bake for 10 - 12 minutes. Makes 2 dozen

**I modified the original Recipe from LiveWell360



Parmesan Shrimp and Zucchini

>> Tuesday, August 4, 2015

  • 8 oz peeled and deveined jumbo shrimp
  • fresh black pepper, to taste
  • 1 large egg, beaten*
  • 3 tbsp whole wheat Italian seasoned breadcrumbs
  • 1 tbsp panko crumbs
  • 1 tbsp grated parmesan cheese
  • olive oil cooking spray

For the Zoodles:

  • 1 tsp olive oil
  • 2 cloves garlic, crushed with the side of a knife
  • 1 1/4 cups crushed tomatoes,
  • sea salt and pepper, to taste
  • 2 medium zucchini (14 oz total), spiralized with the thicker blade, and cut into 6-inch lengths
  • 1 oz shredded mozzarella cheese 
  • Preheat the oven to 350 degrees
  • Put the beaten egg in one bowl, and the breadcrumbs, panko and parmesan cheese a second bowl. Wash and dry the shrimp. Season lightly black pepper, then put a few at a time in the bowl with the egg to coat. Then into the breadcrumb mixture to coat, then on a baking sheet.

    Spray the top of the shrimp generously with oil then bake in the middle rack for about 6-7 minutes. Turn shrimp over then cook another 3 minutes or until cooked though.

    In a large oven safe skillet heat the oil over medium heat. Add the garlic and cook until browned, about 2 minutes. Add the crushed tomatoes, salt and pepper and simmer on low 5 to 6 minutes. When the shrimp is done, add the zucchini noodles and cook 1 1/2 to 2 minutes tops, stirring to combine with sauce.

    Place the cooked shrimp over the zoodles, top with cheese

    Original Recipe can be found on


Kung Pao Chicken with Zucchini Noodles

>> Monday, August 3, 2015

I originally found this recipe on
Hoisin sauce is not something I stock regularly, so I added items that provide a somewhat comparable taste.

  • 2 medium zucchini, about 8 oz each, ends trimmed
  • 1 teaspoon grapeseed or canola oil   olive oil
  • 6 oz skinless chicken breasts, cut into 1/2-inch pieces
  • Kosher salt and freshly ground black pepper, to taste
  • 1/2 red bell pepper, cut into 1/2-inch pieces (diced)
  • 1 teaspoon sesame oil    olive oil
  • 2 cloves garlic, minced
  • 1 tsp fresh ground ginger  1/8  tsp powdered ginger
  • 2 tbsp crushed dry roasted peanuts pistachios
  • 2 tbsp thinly sliced scallions along diagonal

For the sauce:
  • 1 1/2 tbsp reduced soy sauce (tamari for gluten free)
  • 1 tbsp balsamic vinegar
  • 1 tsp hoisin sauce
  • 1 tbsp ketchup
  • 1/8 tsp chili powder
  • 1/8 tsp garlic salt
  • 1/8 tsp cumin
  • 2 1/2 tbsp water
  • 1/2 tbsp Sambal Oelek Red Chili Paste (or more to taste)
  • 1/8 tsp chili powder
  • 2 tsp sugar
  • 1 tbsp natural maple syrup
  • 2 tsp cornstarch


Using a spiralizer (mine is made by Mueller)  fitted with a shredder blade (this makes a thicker noodle), or a mandolin fitted with a julienne blade, cut the unpeeled zucchini into long spaghetti-like strips. If using a spiralizer, use kitchen scissors to cut the strands into pieces that are about 8 inches long so they’re easier to eat. (I cut them as I eat them)

In a small bowl, whisk together sauce ingredients set aside.

Season chicken with salt and pepper, to taste. Heat oil in a large, deep nonstick pan or wok over medium-high heat. Add the chicken and cook until browned and cooked through, about 4 to 5 minutes. Set aside.
Reduce heat to medium, add  oil, garlic and ginger to the skillet and cook until fragrant, about  30 seconds. Add the bell pepper, stir in soy sauce mixture and bring to a boil; reduce heat and simmer until thickened and bubbling, about 1-2 minutes. Stir in zucchini noodles and cook, mixing for about two minutes until just tender and mixed with the sauce. If it seems dry, don't worry the zucchini will release moisture which helps create a sauce. Once cooked, mix in chicken and divide between 2 bowls (about 2 cups each) and top with pistachios and scallions.


Strawberry buckwheat pancakes

>> Saturday, July 25, 2015

Good to Know

Buckwheat is gluten-free and rich in minerals, fiber and protein; flaxseed adds omega-3s. 


  • 2/3 cup rolled oats
  • 2 tablespoons flaxseed, toasted
  • 3/4 cup red mill buckwheat pancake waffle flour
  • 1 1/4 cups coconut water
  • 2 teaspoons baking powder
  • Scant 1 teaspoon sea salt
  • 2 tablespoons pure maple syrup
  • 1 tablespoon Olive oil
  • 1/4 cup finely chopped walnuts
  • 1 pint strawberries, hulled and sliced, for serving


1. In a blender, pulse oats and flaxseed until ground into a coarsely textured flour. Add buckwheat flour, coconut water, baking powder and salt and blend until well mixed. Blend in maple syrup and oil.


Jalapeno Lime Hummus

>> Saturday, July 18, 2015

Serves: 4-6
  • 1 15 oz Can chickpeas, drained and deskinned *
  • 2 Tbsp Cilantro, roughly chopped
  • 2 Cloves of garlic, peeled
  • 1 Tbsp Jalapeno, roughly chopped (about 1/2 a jalapeno)
  • 1/2 Tbsp Fresh lemon juice
  • 1 Tbsp Fresh lime juice
  • Pinch of Salt and Pepper
  • 1 1/2 Tbsp Olive oil
  • 1 Tbsp Water
  1. Place first seven ingredients,  in a food processor and blend until smooth.
  2. With the machine running, stream in the Olive oil and water and continue processing until super creamy and smooth.
* to deskin the chickpeas, drain and rinse them and then pour them onto a kitchen towel. Pick each one up and lightly rub your fingers together and a thin, papery skin will come off. Discard that and repeat with remaining chickpeas.
Recipe is from



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