Sunday, March 7, 2021

Lentil Tikka Masala

 Tikka Masala can be enjoyed Gluten Free and Vegan. 


  •  olive oil ... just enough so nothing sticks
  • 1 medium onion diced
  • 1-2  tablespoon grated fresh ginger
  • 4 medium garlic cloves, minced
  • 1 1/2 tablespoons garam masala
  • 1 28-ounce can crushed tomatoes (fire roasted or with peppers added)
  • 1 1/2 cups vegetable broth
  • 1 cup red lentils
  • 1 can coconut milk


Saute onion, garlic, ginger, and garam masala in olive oil until onions are translucent

Add can of tomatoes, broth, and lentils. Stir to combine.

Bring to a boil then turn heat down to low and cover. 

Once most of the liquid is absorbed, add the coconut milk. Start with 1/2 a can. Add the full can if the extra liquid is needed (based on personal preference and how absorbent the lentils are).


Enjoy with rice ... white or brown based on your preference. 

Sunday, February 14, 2021

Greek Style Spaghetti Squash

 Spaghetti Squash is Versatile


I enjoy eating it as a side dish and I enjoy using it as a main dish. 

It is easy to prepare and warms the house on a cold day.


  • 6 cloves of diced garlic
  • 1/2 onion diced
  • 1 can tomatoes (I used tomatoes with basil and garlic) 
  • 2 cups diced olives
  • Feta (I used Violife Vegan Feta)
  • Just enough olive oil so nothing sticks to the pan
  • Salt and pepper to taste (at serving)



Cut the squash in half and removing the seeds. (I also roasted the seeds for use in other dishes).

Roast the squash in the oven heated to 350 for about 1 hour. The roasting time depends on teh heat of your oven and the size of the squash. 

Add the diced garlic, onions, and olive oil to a pan. Saute till translucent. 

Add the can of tomatoes, and diced olives  and stir to combine. 

Once the squash is roasted, let it cool enough to remove from its shell and add to the mixture in the pan. 

Crumble feta on top as you serve. 

Sunday, January 10, 2021

Butternut Squash Soup and Roasted Seeds

Butternut squash is a favorite of mine as it can be used in a variety of ways. Not only does it taste great, but it also has a longer shelf life than other vegetables so I can pick up a few when they are on sale and use them over time! I love butternut squash as a soup, roasted, added to stir fry dishes, and used in place of noodles in lasagna. 


This butternut squash soup recipe is simple, requires few ingredients, and is ready in a short amount of time! 


  • 3 cups vegetable broth
  • 3 cups water
  • 3 cloves of garlic (medium ... or 2 large) ... smashed and diced
  • 1 cup onion - diced
  • Olive oil to make sure onion, garlic, and squash do not stick
  • Olive oil for roasting seeds
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/4 tsp oregano
  • 1/4 tsp nutmeg
  • 1/8 tsp cayenne pepper in soup ... 1/2 tsp for roasting seeds 
  • SEEDS ... rinsed and dried
  • 2-4 pounds butternut squash ... peeled, seeds removed and washed, and diced (10-14 cups) 
  • 1tbsp butter (regular or vegan) or olive oil



Peel, seed, and dice the squash

Rinse, clean, and dry the seeds. Place in aluminum foil with olive oil and cayenne pepper. close the foil and bake for 30 minutes at 350. Turn the oven off and open the foil. Leave the seeds in the oven for a few minutes to "dry" a bit.

Dice onion and garlic

Saute onion, garlic, and squash in just enough oil so nothing sticks to the soup pot.

Once onion and garlic are translucent add spices, water, and broth.

Bring to a boil then reduce heat to simmer and cook until squash is tender.  

Optional ... add 1 tsp butter (regular or vegan) or olive oil. (Helps body absorb nutrients from butternut squash).

Use an immersion blender or place in a VitaMix (once cool) to puree. 

Serve garnished with the squash seeds. 



Saturday, December 26, 2020

Chia Beverage

 Plant Based Milk Alternative ... CHIA

There are many different plant based cow's milk alternatives on the market. When you are deciding which one to purchase, you need to look at the labels to find the right product for you. 


A new product in the marketplace is  Chia Milk from Seeds of Wellness. Chia is a powerful superfood which contains vitamins, minerals, fiber, antioxidants and Omega-3 fatty acids, something important for our bodies but missing in many of our diets. 



Let's look at the nutrition of Chia Milk alternative and Almond Milk alternative:

                           CHIA MILK                 ALMOND MILK

CALORIES                31                                         39

PROTEIN              2.4g/serving                       1g/serving

CARBS                 2g/serving                        3.5g/serving

FIBER                 2g/serving                            .5g/serving

FAT                     1.5g/serving                        3g/serving

OMEGA-3            .74g/serving    


I enjoy using Chia Milk in my recipes.  When I first started using Chia Milk, I substituted Chia Milk for a portion of the Almond Milk I would use in recipes. I started with 1/4 of a cup then increased slowly until I got to a 50/50 mix. Pictured below is Overnight Oats using Blueberries and a 50/50 mix of Chia Milk/Almond Milk. I based this off my Spirit of Spring Overnight Oats.      


Banana Oatmeal Scookie REMIX

 I made a few changes to mt Banana Oatmeal Scookie Recipe. 


This version is GLUTEN FREE and VEGAN with the substitution of coconut oil for the melted butter.


The result was a moist and chewy interior with a slightly harder exterior ... just the "scookie" I was looking to achieve. 


Enjoy playing with your food and evolving recipes with simple swaps. 

You never know, one swap could result in a family favorite to pass down for generations!

Black Bean, Oats, and Salsa Burgers

Black Bean, Oats, and Salsa Burgers are simple to make and inexpensive. What I love about this dish is that each time you make the burger, you can have a different flavor profile depending on the salsa you use. 


You can make the burgers special with the addition of toppings and side dishes. Customize the meal each time you make it!


  • 1 cup oats
  • 1 cup salsa
  • 1/2 cup diced onion
  • 4 cloves of garlic 
  • 1 cup diced carrot, sweet potato,  zucchini, or red bell pepper
  • 1 1/2 cups black beans 
  • 1 tsp paprika
  • 1/2 tsp crushed red pepper


OPTION: you can saute the onion, garlic, and vegetable in a bit of olive oil if you wish, or use them raw

  • In a VitaMix or blender add 3/4 cups oats, paprika, and crushed red pepper and pulse 
  • Add salsa and pulse
  • Add onions, garlic, and vegetable and pulse (leaving a bit chunky)
  • Add 1 14 cup beans and pulse, leaving slightly chunky
  • Add remaining 1/4 cup beans and 1/4 cup oats and fold into the mixture to create layers of texture
  • Take out of the VitaMix or blender and shape into patties. Satue in just enough olive oil so it does not stick to the pan. 
  • Serve with condiments of your choice and gluten free hamburger bun of choice. 


Sunday, December 6, 2020

Aloo Matar

I love flavorful dishes that can be made in a jiffy!



This one uses many ingredients that we normally have on hand.

 Serve it with rice, millet, sorghum, or a flatbread (gluten free in my home). 


  • 2-4 potatoes (diced)... I used 4 organic potatoes that were between the size of a golf ball and a tennis ball
  • 1 cup frozen peas
  • just enough olive oil so nothing sticks to the pan
  • 1/2 teaspoon cumin
  • 1/2 tsp caraway seeds
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cayenne
  • 1 can of tomatoes (I used a can of tomatoes w/ green chilies)
  • 1 inch of ginger
  • 4 cloves of garlic
  • 1/4 cup onion (diced)
  • 1/2 to 1  cup water (if you wish to thin out...can be omitted)


  • Add potatoes and oil to a pan. Saute potatoes for about 5 minutes then transfer potatoes to a bowl
  • Add onion, garlic, and ginger and cook until translucent
  • Add spices, stir, and heat for about 1-2 minutes
  • Add tomatoes and stir to combine
  • Return potatoes to the pan and add peas
  • Let cook for a few minutes to warm the peas and soften the potatoes. 
  • Add water in 1/4 cup increments if you wish to add moisture