Roasted Vegetables

The Life Changing Magic of Roasted Vegetables



The easiest way to eat more veggies is to cook more veggies. 

Roasting your veggies is an effortless way to get it done! 

Many clients tell us that this simple technique was a game changer for them. 

Who are we to deny you the life-changing magic of roasted veggies?

ROASTING 101 - How to Roast Veggies 

1. Preheat your oven to 375-400 degrees. (If you have a convection setting-use it!)

2. Grab a cookie sheet. Line it with foil. 

3. Chop up some veggies. (or buy pre-chopped. It's fine!)

4. Drizzle (or spray) avocado oil on them, toss to make sure it's even. 

5. Season with salt. Experiment with different rubs, herbs, spices, and sauces!

6. Pop them in the oven and cook for 20-30 minutes, until they're done to your liking. 

What to do with all these roasted veggies?

Eat them!

Add to salads or bowls. Enjoy hot or cold.

Reheat for a quick side to a rotisserie chicken or ANYTHING.

Try with your favorite sauce, dip or dressing. 

Store leftovers for up to three days in the fridge. 

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Veggie Scramble

This recipe is the best way to start your day. ⁣

I used to drink smoothies every morning and I wasn't getting the results I wanted. I didn't understand because smoothies are healthy, right? ⁣

Well, the fruit I was drinking on an empty stomach was spiking my blood sugar, increasing my insulin, and causing those afternoon cravings for bread and sugar.⁣

Now I keep my energy high all morning with this simple recipe, or any breakfast packed with protein, fat and fiber.

I still have that smoothie, but it's either after my protein and fiber packed breakfast or in the afternoon before the gym when I can use that energy quickly. ⁣

⁣Try this breakfast for one week and see how it feels!⁣

Veggie Scramble Recipe


  • 1 cup chopped veggies (I used some baby kale and broccoli slaw mix-so easy!)

  • 2 pasture raised eggs (Vital Farms is the best!)

  • dash of oil or butter to coat the pan

  • sprinkle of salt or seasoning of choice (21 salute from Trader Joe’s works great!)

  • optional garnishes: avocado, salsa, fresh herbs, cheese, etc


  • Add oil and veggies and salt to pan over medium heat

  • Once the veggies are cooked to your liking add the eggs and seasoning of choice

  • Let the eggs sit for about 30 seconds, then scramble until eggs are cooked

  • Serve with avocado or herbs of choice

Peach & Sweet Potato Salad


Summer still lingers as whispers of Fall start to show up. This salad perfectly bridges the gap between summer and fall with fresh summer peaches and hearty root veggies. The natural sweetness from the seasonal produce helps curb sugar cravings while protein from nuts and goat cheese satisfies hunger. You can always add more protein of choice. What makes this salad special for me is the peach white balsamic which you can order online. Of course, traditional balsamic would be delicious too. 


  • 2 tsp avocado oil divided
  • 1 Sweet Potato (medium, sliced into small cubes)
  • 1 Peach (sliced)
  • 1/4 tsp Sea Salt
  • 1 tbsp Balsamic Vinegar or this Summer Peach Balsamic from ConOlio
  • 4 cups Baby Spinach or Kale
  • 1/2 cup Cherry Tomatoes (halved)
  • 1/4 cup Pistachios (shelled and chopped)
  • 1/4 cup Goat Cheese (crumbled) *optional


  • Sautee sweet potato cubes in one teaspoon oil for about ten minutes until cooked. 
  • Toss greens and tomatoes with the other teaspoon of oil, balsamic, and salt. 
  • Layer on the peaches, pistachios, potatoes and goat cheese. 
  • Enjoy!

Makes 2 side salads or one hearty entree salad. 

Watermelon Salad

Photo by That Clean Life

Photo by That Clean Life

Eating seasonal produce can help you feel your best. In the summer, foods like melon and cucumber (also in the melon family) can naturally reduce your body temperature and keep you cool. Mint is also a cooling herb that supports healthy digestion. Feta adds a nice salty contrast but if you're dairy free you can try a tofu feta. 


  • 4 cups diced watermelon

  • 4 cups diced cucumber

  • 1/2 lime, juiced

  • 2 tablespoons fresh mint, chopped (a couple sprigs or more to taste)

  • 1/2 cup feta, crumbled (or tofu feta)

  • pinch of salt


  • Combine all ingredients in a bowl and toss gently.

  • Serve immediately


Creamy Avocado Pops

Screen Shot 2018-07-30 at 2.09.41 PM.png


  • 2 small-med avocados

  • 1/4 cup honey (optional & to taste)

  • 1 cup almond milk


1. Blend all ingredients in a food processor or blender until smooth.

2. Pour into 3-ounce cups and insert popsicle sticks in the middle. 

3. Place in freezer for 4 hours or until completely frozen. Enjoy

Get the Layered Look

Fill bottom half of cup with avocado mixture and top half with almond milk. Insert popsicle sticks and freeze. For diagonal layering, angle cups in an ice tray and freeze avocado layer first. Before avocado freezes completely, insert sticks. Add almond milk layer after avocado completely frozen.


  • Try coconut milk, banana, milk or other nut milk

  • Matcha = add 1 tablespoon matcha powder

  • Chocolate = add 1 tablespoon cocoa powder

  • Key Lime Flavor = add 1 drop lime essential oil and dash of vanilla

Egg Roll in A Bowl

Recipe and image adapted from That Clean Life

Recipe and image adapted from That Clean Life

A super easy, quick meal that can be adapted in many different ways by changing out the protein, the type of cabbage or maybe you like Asian style mushrooms and want to add those in.   By changing up parts of the recipe it doesn't feel like you are eating the same thing over and over again.  

I like to add a bit of basmati rice to the bottom of my bowl to go with this meal. 



  • 2 Tablespoon Avocado oil
  •  1 Yellow Onion, diced
  • 5 Stalks Green Onion, diced. 
  • 4 Garlic cloves, minced
  • 1 Tablespoon Ginger (peeled and grated)
  • 1lb Lean Ground Pork ( or protein of choice)
  • 6 Cups Coleslaw Mix (or shredded green cabbage and shredded carrot)
  • 2 cups Bean Sprouts
  • 1/2 cup Coconut Aminos (or soy sauce of choice)


1. Heat the avocado oil in a pan over medium-high heat.  Add the yellow onion, green onion, garlic and ginger. Cook for 3-5 minutes, stirring frequently, until soft.

2. Add the pork and break it up as it cooks.  Cook for about 7-10 minutes, or until cooked through.  

3. Stir in the coleslaw mix, bean sprouts, and coconut aminos.  Stir for 5 minutes, or until veggies have softened.  Transfer to bowls and enjoy!


Notes: You can find bean sprouts in the bagged salad area of the store, they may also be called mung bean sprouts.  They are hardy and have a crunch, do not sub with alfalfa or other soft sprouts as they will get too mushy and not as desirable of a taste/texture.




Prebiotic Nicoise Salad

This is a perfect salad for people who like to meal prep. Simply prepare the pieces then arrange when it is time to eat. The potatoes add a gorgeous color and prebiotic benefits. 

Recipe and photo adapted from Bon Appetite. 

Recipe and photo adapted from Bon Appetite. 

INGREDIENTS: (makes 2 salads)

  • 2 handfuls small purple potatoes (if you can't find purple any kind is OK).
  • 2 handfuls green beans, trimmed
  • 2 pastured eggs, (soft or hard boiled)
  • 2 tablespoons capers
  • 8 ounces fresh wild salmon filet
  • 4 handfuls of greens (butter lettuce, spinach, baby kale, mache, all work wonderfully)
  • Olives: any kind you like and as many as it takes
  • Oil for dressing (olive or avocado oil, or a flavored olive oil such as lemon would work)
  • Dijon 
  • Fresh herbs optional: dill, basil, tarragon, whatever you think
  • Salt and Pepper


  • Start by boiling then cooling your potatoes, eggs, and green beans. (best if prepared in advance) Prepare them separately because they each require different cooking times. 
  • Cook salmon in a pan over medium heat. Start with a drizzle of oil in the pan, get it hot. Season salmon with salt and pepper. Add to pan skin side up. Cook until you see the opaqueness rise to about halfway up, then flip. Cook another 3-5 minutes until the desired doneness. (You can prep this in advance if you prefer it cold. OR buy some cooked salmon filet from the deli. Even smoked salmon will work here.
  • Make dressing in a small bowl. Start with about 2 tablespoons oil and 1 tablespoon dijon. Add a dash of salt and pepper. Taste and adjust. When it tastes good, you're ready. 
  • To serve, toss greens with dressing and divide among two plates or large bowls.
  • Arrange salmon, potato, egg, green beans, capers and olives on top. Drizzle extra dressing over the top and enjoy!

Why Eat More Prebiotics?

Prebiotics are a type of non-digestible fiber that serves as the fuel for the beneficial bacteria in your gut.

Underconsumption of prebiotic foods can lead to:

  • poor indigestion
  • higher levels of inflammation
  • lower immune function
  • higher likelihood of weight gain
  • raised risk for various chronic diseases.

Most Americans aren't eating enough prebiotic foods but you don't have to be one of them because we have your back. 

Here's a short list of prebiotic foods to improve your microbiome.

  • raw jicama (pairs well with guacamole)
  • yellow/green banana (no brown spots)
  • raw or cooked onions
  • pickled raw asparagus/or lightly blanched
  • raw apples (an apple a day...)
  • cooled potato (like in this recipe!)

Why is feeding the good guys important?

When you eat a variety of prebiotic foods, your good bacteria has the fuel to produce short-chain fatty acids that fuel your colon cells, including butyrate which is important for a healthy intestinal lining. Happy colon, happy you.

Your microbiome is a beautiful garden. Be sure to tend to it by eating a wide variety of vegetables every day. 

Broccoli Two Ways

Learn How to Prepare, Cook, and Season Broccoli

What is Broccoli?

Broccoli is a cruciferous veggie that many people adore. It is in the cabbage family so its cousins include cauliflower, cabbage, brussels sprouts, kale, collards and kohlrabi.  

Broccoli heads are actually immature flowers. If you leave a head of broccoli in the garden too long it will start to flower (which are edible, delish, and cute!).  Both the broccoli heads and the stalk are edible. You can slice off the lower 1/4 bottom and then use the upper stalk or you can shave off the woody outer layer to get to the softer inside. If you've ever eaten broccoli slaw, then you've eating the stalk. 

Why is Broccoli So Good for You?

We’ve known since we were kids that we are supposed to eat our broccoli to be healthy, but what is it that is providing all that health? A 1/2 cup raw serving gives us nearly 100% of the RDA for vitamin C and vitamin K1! It's also packed with fiber, modest amounts of  B vitamins, minerals, and even a bit of protein to boot.

But what broccoli really does to boost our health is the sulfur-containing compounds it carries. These sulfur compounds are used to neutralize free-radicals that cause damage to our tissues and is a heavy hitter in our liver for our natural detoxification cycles.  

But don’t boil that broccoli to death because it will dramatically reduce the vitamins and the sulfur compounds, which defeats the purpose of eating the broccoli.  Raw, sautéed and steamed is the best way to eat broccoli and we like roasted too.

If you are like many people that rely on frozen broccoli, you’ll need to sprinkle a bit of ground mustard seeds to it after cooking to reactive the sulfur compounds.  The blanching of the frozen broccoli inactivates the enzyme needed to activate sulfur, but a sprinkle of mustard seed, horseradish powder or fresh radish eaten with the cooked frozen broccoli will reactive it’s health benefits, assuming you don’t boil the frozen broccoli to death. Read more about that process here.

If you're looking for more recipe ideas loaded with delicious real food, try one of our downloadable meal plans

Chocolate Cauliflower Smoothie

smoothie ingredients

Cauliflower is a super vegetable. Is there anything it can't be? Rice, pizza crust, cream sauce, bread sticks, etc... I've seen my favorite bloggers post about cauliflower in their smoothies but can they be trusted? Understanding the power of cauliflower, I wasn't surprised, but I was skeptical. I had to try it before I could share it. I'm so glad I did. It's freaking delicious.

This recipe is modified from one of my favorite meal planning tools, That Clean Life. Check out their free program for meal planning and healthy recipes. 


  • 1 cup frozen cauliflower florets

  • 3/4 cup frozen banana slices

  • 1 tablespoon nut/seed butter of choice

  • 1 tablespoon cacao powder

  • 1 scoop/serving protein powder, collagen, OR Clear-Vite.

  • Nut/Seed Milk of Choice - Start with a cup and add more if you prefer it thinner. I mix almond milk and water. Some people like it THICK to eat with a spoon, but I like to be able to sip it without a big glop falling all over my face. Especially if I'm on the go.

  • OPTIONAL: 1 tablespoon maca, or magic potion of choice. If you go for maca, ask us about our favorite source. Not all adaptogens are created equal. I used Sun Potion Anandamide. It has an insane mix of ashwagandha, reishi, moringa, turmeric, and more things I can't spell without looking up.
    Although this is a high-quality product with all kinds of cool stuff in it, I don't necessarily recommend you go out and buy it. I felt seduced into buying it by various people on Instagram (I'm SUCH a sucker) and I like it, but honestly, it's expensive. It's not a necessary item. If you're like me and have this or something like MoonJuice or a mushroom blend, this is a good place to use it. Otherwise, just use a pinch of cinnamon and if you're feeling spicy, add a pinch of turmeric.


  • Add everything to a legit high-speed blender or food processor. Blend until creamy.

chocolate smoothie

Creamy Chocolate Goodness


Radicchio-Stone Fruit Salad

Photo & Recipe Cred: Bon Appetit

Photo & Recipe Cred: Bon Appetit

One of my favorite resources for real food recipes and healthy meals is Bon Appetit. I subscribe to the magazine and Beth loves their newsletter. I've never been much of a rule follower when it comes to recipes but this one is simple to make and offers complexity with fresh seasonal ingredients. It's THE perfect salad to bring to the BBQ this summer. 

The antioxidants from the purple radicchio help balance the inflammatory properties from charred meats. The bitterness is countered with sweet and juicy peach. Then you get a freshness from the scallion, parsley, and lemon followed by creamy cheese and crunchy nuts. I'm literally drooling. 

INGREDIENTS: (*slightly modified because I just can't follow directions)

  • 1/2 cup walnuts
  • 2 small heads of radicchio, leaves separated
  • 4 ripe peaches or stone fruit of choice, sliced
  • 2 scallions (green onions) thinly sliced
  • 1/2 cup chopped fresh parsley
  • 1/3 cup extra virgin olive oil (or try avocado oil)
  • 1/4 cup fresh lemon juice (I say add the zest too!)
  • Sea salt to taste (or flake salt-get fancy!)
  • 1/2 cup crumbled chevre or soft goat or sheep cheese - get the best creamiest stuff you can find

INSTRUCTIONS (Also slightly modified-because who uses their oven in the summer?) 

  • In a frying pan over medium heat, add walnuts and warm gently for a few minutes until they start to release their natural oil. Be sure to stir them around during this process. It will start to smell delightful and they may start to toast slightly. DO NOT BURN. Do not walk away from the nuts. This is just 5 minutes. You can do it. Allow them to cool then chop chop chop.
  • In a big bowl, combine radicchio, peaches, scallions, parsley, and nuts. Drizzle in oil and lemon juice (and zest if you have it), season with salt. 
  • Add cheese and gently toss again to combine. 

*If you plan to travel with this dish or serve at a party, you can combine scallions, parsley, oil, salt and lemon into a dressing. Be sure to taste the dressing before you pack it up. Toss just before serving.

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Sweet Potato Chipotle Sauce

Photo by trexec/iStock / Getty Images

This sauce is great for enchiladas, but don't limit yourself. It could make an excellent soup or stew base too. I've been steaming sweet potatoes for the week in my instant pot so they tend to be lingering in my fridge. It adds a subtle sweetness and creaminess to the sauce.


  • 1-2 chipotle peppers in adobo sauce
  • 2 cups chicken broth
  • 1 steamed sweet potato, peeled
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon oregano
  • 1 teaspoon cumin


  • Blend in a high powered blender or food processor until creamy. 

For easy enchiladas: roll shredded rotisserie chicken in tortillas with sauteed chopped veggies, layer in baking dish, top with sauce and sprinkle with cheese. Bake at 400 for 15-25 minutes. 

Use as a stew base: Simmer chunky chopped veggies, chicken or pork, fresh cilantro, and sauce until veggies are tender and meat is cooked. 

Use as a soup base: Add 2 more cups of broth, use chicken, shrimp, or beans, and 4 cups diced veggies. Garnish with avocado.


Fudgy Protein Brownies

Photo by hookmedia/iStock / Getty Images


  • 1 cup all-natural nut butter (peanut, almond, or sunbutter)
  • 4 bananas
  • 1/2 cup cocoa powder
  • 1/2 cup chocolate protein powder 
  • 1/2 cup dark chocolate chips
  • 1/2 cup pecans, chopped


  • Preheat oven to 350. Line an 8x8 pan with parchment paper or slick with a little avocado oil.
  • In a small saucepan over low-medium heat, melt the nut butter.
  • In a mixing bowl, mash the bananas, cocoa powder, protein powder and nut butter until combined. Stir in chocolate chips.
  • Pour into pan, sprinkle with nuts and bake for 25 minutes. Remove from oven and let cool completely before serving.

Makes 16 2x2 brownies. Recipe modified by That Clean Life.

Pecan Pesto (Dairy-Free)

This Pesto is delicious with grilled veggies, meat, seafood, even on top of some beans. Set this out at a party and watch people go nuts. 

Photo by szefei/iStock / Getty Images


  • 2/3 cup toasted pecan halves or pieces
  • 2 cloves roasted garlic
  • 2 cups fresh basil
  • 1/2 cup fresh parsley
  • 1 teaspoon sea salt
  • 1/3 cup avocado oil (or more to taste)
  • Juice of 1/2 lemon
  • pinch of red pepper flakes (optional)


  • Drop in the garlic gloves first, followed by herbs, salt, and lemon juice. 
  • Next, add half the nuts and as they are blending, pour the oil in until smooth. 
  • Blend in the rest of the nuts processing to your desired consistency. 
  • Taste for seasoning and adjust as necessary. 
  • Garnish with red pepper flakes, a drizzle of oil and a few fresh basil leaves.

Green Bean Casserole

Photo by rudisill/iStock / Getty Images


For the Sauce & the Beans

  • 1 pound fresh green beans or haricot verts, rinsed and cut into halves or thirds.
  • 1.5 cups mushrooms, chopped (white button, baby portobello, or shitake-I prefer a mix!)
  • 2 cloves garlic
  • 2 tablespoons grass-fed butter or avocado oil
  • 2 tablespoons organic all-purpose flour (or try Bob's GF 1:1)
  • 1/4 teaspoon nutmeg
  • 1 cup organic chicken broth or mushroom broth (Try Pacific brand)
  • 1 cup whole milk or almond milk
  • 2 teaspoons pink salt or sea salt, divided
  • black pepper, to taste

For the Crispy Onion Topping (optional-but is it?)

  • 2 medium onions, thinly sliced
  • 1/4 cup all-purpose flour or (GF flour)
  • 1 teaspoon pink salt or sea salt
  • 1/2 teaspoon avocado oil


  • Preheat the oven to 475 degrees F.
  • Combine the onions, flour, and salt in a large mixing bowl and toss to combine.
  • With a cloth or paper towel, rub the sheet pan with avocado oil and then evenly spread the onions on the pan.
  • Place the pan on the middle rack of the oven and bake until golden brown, approximately 30 minutes.
  • Toss the onions 2 to 3 times during cooking.
  • Once done, remove from the oven and set aside until ready to use.
  • Turn the oven down to 400 degrees F.
  • While the onions are cooking, prepare the beans. Bring 6 cups of water and 1 teaspoon of salt to a boil in a 4-6-quart saucepan.
  • Add the beans and blanch for 5 minutes. 
  • Drain and set aside.
  • Melt the butter in a 12-inch skillet set over medium-high heat. Add the mushrooms, 1 teaspoon salt and pepper and cook, stirring occasionally until the mushrooms begin to give up some of their liquid, approximately 4 to 5 minutes.
  • Add the garlic and nutmeg and continue to cook for another 1 to 2 minutes.
  • Sprinkle the flour over the mixture and stir to combine. Cook for 1 minute.
  • Whisk in the broth and simmer for 1 minute.
  • Decrease the heat to medium-low and add the milk.
  • Cook until the mixture thickens, stirring occasionally, approximately 6 to 8 minutes. 
  • Taste for seasoning and adjust as needed. 
  • Remove from the heat and stir in 1/4 of the onions and all of the green beans.
  • Pour into a baking dish and top with the remaining onions.
  • Place into the oven and bake until bubbly, approximately 15 minutes.
  • Remove and serve immediately.

*Modified Recipe from Alton Brown

Mini Zucchini Muffins


  • 1 cup Bob's Red Mill 1:1 gluten-free baking flour
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon salt
  • 1 teaspoon baking soda
  • 3 tablespoons avocado oil
  • ½ cup pure maple syrup
  • 1 large egg, beaten
  • 1 teaspoon vanilla extract
  • 1 cup finely grated zucchini
  • ½ cup finely grated carrot
  • ½ cup golden raisins
  • ½ chopped nuts (optional)


  • Preheat oven to 350°F and place rack in the center of the oven. Coat a mini muffin pan with avocado oil (spray or use a towel to wipe it down.) Or, use baking cups or papers. 
  • Combine the flour, cinnamon, salt, and baking soda in a mixing bowl and whisk until thoroughly combined. Set aside.
  • In a large mixing bowl, stir together the oil, maple syrup, egg, and vanilla extract.
  • Combine the flour mixture with the wet ingredients. 
  • Fold in zucchini, carrot, raisins, and nuts. 
  • Fill each cup in the mini muffin pan approximately ¾ full.
  • Bake for 12-15 minutes or until a toothpick inserted in the center of a muffin comes out clean.

Makes about 24 mini muffins

Use a regular muffin pan or bread pan for bread. 


Chicken Noodle Soup


  • 1 tbsp avocado oil or ghee
  • 1 1/2 cups onion, chopped (about half an onion)
  • 1 1/3 cups carrot, sliced (about 3 carrots)
  • 1 cup celery, sliced (about 2 stalks)
  • 2-3 cloves of garlic 
  • 4 cups chicken broth (we prefer Pacific brand, organic)
  • 1 1/2 cups water
  • 1 Tbsp white miso
  • 2 cups cheese tortellini (or noodle of choice)
  • 2 cups shredded chicken
  • 1/3 cup chopped parsley (or try cilantro if you like it)
  • 2 pinches turmeric
  • 2 pinches dried thyme
  • sea salt and black pepper, to taste (Remember, miso is salty so go slow on the salt. Be sure to taste as you go. Black pepper increases the bioavailability of the turmeric.)


1. Heat oil in a 4-quart pot or dutch oven over medium heat.

2. Add onion, carrot, celery, and a pinch of salt. Saute for about 10 minutes, until veggies are tender.

3. Add stock, water, and garlic. Bring to a boil, cover and reduce to a simmer. Cook for 5 minutes.

4. Add pasta and cook until al dente. Stir in chicken, thyme, and turmeric. Cook 5 more minutes. 

5. Turn off heat. In a small bowl add miso and 1/4 cup of the hot broth from the soup pot. Stir to mix blend miso well. Add miso mixture to soup with parsley. Stir well, and taste for seasoning. Add black pepper and sea salt to taste. 

Blueberry Flax Muffins

These muffins were born out of re-creating ones that I was buying at the store ($5 for 4 muffins!). I used blueberries and banana as my flavor, but these are very adaptable to a wide variety of flavors and add-ins


  • 2/3 cup flax seeds 
  • 1 cup thick rolled oats
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 2 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • pinch of fine sea salt
  • 2 eggs
  • 1 ripe banana, mashed (or any 1/2 cup of fruit puree)
  • 1/4 cup sugar
  • 2oz of avocado or coconut oil
  • 2oz of water
  • 1 cup frozen blueberries (keep in the freezer until ready to add to mix)


Preheat oven to 350.  Prepare your muffin tin, 

Grind the flax seeds in a coffee grinder (works best do in two batches).  I do not buy pre-ground flax seeds because of how fast the fats break down.  Add the flax flour to a large bowl and then add oats through sea salt. Mix together.

In a medium bowl, mash the peeled banana then add the two eggs and stir until eggs are just beaten.  Add sugar through water, stir to mix well.  

Add the wet ingredients to the dry ingredients, stir until just mixed together.  Now add the frozen blueberries. Gently fold into the mixture. 

Spoon in the mix into the muffin pan.

Bake for 22-28 minutes (check with a tooth pick for doneness at 22 minutes)

Makes 9 muffins


Gluten Free and Dairy free Goodness. Full of great Fats, fiber and protein

Gluten Free and Dairy free Goodness. Full of great Fats, fiber and protein

Roasted Okra Fries


  • 1 pound fresh okra
  • avocado oil
  • sea salt (or try smoked salt!)


  • Preheat oven to 375 degrees. If you have a convection setting, use it. 
  • Slice off the woody stem ends of the okra, then slice them lengthwise.
  • Place on a baking sheet and drizzle with oil. Toss them with your hands and spread them out so there is just a single layer on the pan. If you have too many, use two pans.
  • Sprinkle on the salt. It should take about a teaspoon. 
  • Bake for 30-45 minutes, or until edges are crispy. Check on them halfway and move them around if you notice uneven browning. They should brown lightly, avoid burning. 
  • Enjoy as a snack or a side dish.

Serves 4-6 

Chili Lime Chicken Drumsticks with Zucchini


  • 1 lime (juiced)

  • 1 orange (juiced)

  • 1 tablespoon avocado oil (plus extra for veggies)

  • 1/2 sweet onion (finely diced)

  • 1 teaspoon sea salt

  • 1 tablespoon chili powder

  • 1 teaspoon black pepper

  • 1 teaspoon cumin

  • 2 lbs chicken drumsticks (look for level 2-4 at Whole Foods)

  • 4 zucchini, sliced in half lengthwise

  • sea salt & black pepper (to taste)


  • Combine the lime juice, orange juice, olive oil, onion, sea salt, chili powder, black pepper and cumin in a bowl. Mix well.
  • Add drumsticks to a large ziplock baggie or glass container. Add in the marinade. Seal the bag and shake well. Place in the fridge to marinade up to 24 hours.
  • Slice your zucchinis in half lengthwise. Toss in a splash of olive oil and season with sea salt and black pepper to taste. Set aside.
  • Preheat oven to 350 degrees. 
  • Add drumsticks to a baking sheet and roast for 30 minutes or until the thermometer reads 165 degrees.
  • Add the zucchini to the baking sheet at the halfway point.
  • Serve over a bed of mixed greens and garnish with herbs like chopped cilantro if you like. Enjoy!

Butternut Squash Pasta


  • 1 fresh, small, butternut squash, peeled and chopped

  • 2 tablespoons avocado oil, divided

  • ¾ cup unsweetened & unflavored almond milk (Try MALK)

  • 1 tablespoon arrowroot powder

  • 6 tablespoons nutritional yeast, or more to taste

  • 2 teaspoons Dijon mustard

  • ½ teaspoon garlic powder

  • ½ teaspoon onion powder

  • ½ tablespoon fresh lemon juice

  • 1 teaspoon sea salt & ground black pepper to taste

  • 2 cups brown rice pasta

  • 2 cups vegetables of choice (chopped kale, spinach, broccoli, or peas)


1. Preheat oven to 425F. Line a baking sheet with tin foil. Drizzle chopped squash with avocado oil, salt and pepper. Roast for about 40 minutes, uncovered, or until tender.

2. Meanwhile, prepare the “cheese” sauce in a pot on the stove top. Add avocado oil over low-medium heat. In a bowl, whisk together milk and arrowroot powder until clumps are gone. Add into pot and whisk. Stir in nutritional yeast, dijon, garlic powder, onion powder, lemon, sea salt & pepper. Whisk over low heat until thickened, about 5-7 minutes or so.

3. Cook your pasta according to package directions.

4. In a blender, blend the sauce with 1 cup of roasted squash. Be sure to leave ventilation at the top of the blender when blending warm ingredients. Place a kitchen towel over the vent and hold gently with your hand, starting on low speed, working your way up to speed.

5. Add cooked, drained, and rinsed pasta back into the pot, along with “cheese” sauce & veggies. Serve warm.

Serves 4

Recipe modified from Oh She Glows

This recipe is vegan & gluten free and can be modified however you like.

You will have leftover Butternut Squash. It makes a great side or addition to a fresh salad.



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