Category Archives: Recipes

Pumpkin Chocolate Cups

Pumpkin Chocolate Cups

Pumpkin Chocolate Cups

Prep: 10 minutes
Serving Size: varies
Servings: 12 cups
Cooking Time: (inactive) 30 minutes

*It is recommended to use al organic ingredients
for health as well as flavor.

1/3 cup shelled roasted unsalted pumpkin seeds
1.5 cups unsweetened shredded coconut
1/2 cup coconut butter
1/2 cup coconut oil
1 tsp Stevia extract (I use NOW brand liquid)
1 tsp. vanilla (I use non-alcoholic)
1/2 cup coconut oil and 1/4 cup cacao powder
(I use Navitas Organics Brand)

Prep Ahead: 
Assemble all ingredients. Line a 12-cup muffin
pan with muffin liner cups.

Making It:
!.  Place the pumpkin seeds into a food processor and blend
about 10 seconds. Then add the shredded coconut, coconut
butter, coconut oil, vanilla, and stevia to the food processor
and blend until well mixed.
2. Using a spoon to equally divide the mixture into the 12 muffin
cups, mixture will be quite thick.
3.  Once all of the muffin liners are filled, melt the coconut
oil and the cacao powder together.
4. Using a spoon to scoop out about 1 tablespoon of chocolate
liquid and pour onto your coconut cups until the coconut is
completely covered. Repeat on all the coconut cups.
5. Place in freezer for about 20 minutes or until the chocolate
is frozen. Store in a covered container in the fridge.

*This recipe was revamped from, but even tastier.
I use these as a bedtime ‘sleepy pill’. I cut each in half and
take one-half an hour before bedtime.
*With the healthy fats and proteins, these can help to regulate
night time blood sugar imbalances that can interfer with sleep;
and because of the tryptophan that is found in the unsweetened
cacao powder can makes you sleepy.

Savory Italian-Style Zucchini and Chickpea Dish

Category : Entrees , Recipes , Soups

Italian-Style Zucchini and Chickpeas

I use all organic ingredients for health as well as flavor.

Makes 8 cups
Prep Time: 20-25 minutes
Servings: varies
Serving Size: varies

2 Tbls. Avocado oil
1 onion, chopped (1 cup)
1 large red pepper, chopped (1 1/2 cup)
6 cloves garlic, minced
1 tsp. dried oregano
1/2 tsp. dried thyme
3 medium zucchini, halved lengthwise
and cut into 1/4 inch slices (4 cups)
8 fresh basil leaves, chopped
1 cup Yummy Vegan Pasta Sauce
1 Tbls. red wine vinegar
1 tsp. Redmond’s Sea Salt
fresh ground pepper to taste

Making It:
1. Heat avocado oil in a extra large skillet or pot over medium
heat. Add the next five ingredients (through thyme); cook 10
minutes, stirring often and if needed add little water, 1-2 Tbls.
to prevent sticking.

2. Add zucchini and basil leaves; cook 10 minutes more or until
zucchini is tender. Stir is garbanzo beans, pasta sauce, vinegar,
sea salt and dash of pepper. Heat through. Serve immediately.

Alternatives:  Be creative.
*In place of red bells, I use 1 1/2 cups chopped broccoli.
*Eliminate the avocado oil and use filtered water instead.

This recipe has been revamped from the Forks-Over-Knives
Magazine version, but just as savory. This has been a weekly
meal in our house, and so simple to make. Leftover pasta sauce
is also a staple for this recipe.
*Look for 6-7 inch zucchini for best results, the larger ones
have more seeds and less flavor.

A dance of flavors…for all to Enjoy!

Tomato-Basil Relish

Tomatoe Basil Relish

Tomato Basil Relish

Makes: Approximately 2 Cups
Serving Size: Varies
Servings: Varies

*It’s best to use all organic ingredients for
the fullest of flavor.

3 medium vine-ripe tomatoes
1/4 cup onion, chopped
8-10-fresh basil leaves, chopped,
or 1/2 tsp. dried basil
1/2 tsp. cilantro
1/2 tsp. dill weed
1 tsp. Redmond’s Sea Salt

Prep Ahead:
Assemble and chop all the ingredients.

Making It:
1. Place all choppd vegetales in a bowl, stir in
the spices and mix well to blend.
2. Refrigerate in glass jar or container.
Keeps 3-4 days in fridge.
*This actually can be made a day ahead…the
flavors are better blended and tastes far
better on the palette.
*Enjoy with Baked Falafals, organic crackers
or any other fish or meat dishes.


Tortilla Night!

Category : Entrees , Recipes

Tortilla Night Assemble

Tortilla Night Assemble

Servings: 2-4
Prep Time: 20 minutes

*Use all organic ingredients for best flavor and better health.

1 medium zucchini, peeled and shredded
1 medium carrot, peeled and shredded
1/2 bell pepper, chopped (optional)
2 Tbls. Italian dressing
Italian Basil Salad Dressing
2 tsp. Redmond’s Sea Salt, (divided)
2 Avocados, mashed
3 vine-ripened medium tomatoes, chopped (divided)
3 Tbls. onion, chopped fine
1 tsp. dry cilantro, or 1 Tbsp. fresh, chopped fine.
1/3 cup organic sliced black olives (optional).
May add shredded some non-dairy cheese as topping.
*Package of 8, Non-GMO organic white corn tortillas
(they are lighter than the yellow corn tortilas.)
if desired.

Preheat oven to 260 F.
Assemble and prepare all the vegetables in their
separate bowls.

Making It:
1. In a large bowl shred the zucchini and carrots, add the bell
pepper and Italian dressing with 1 tsp. sea salt. mix well set
aside.(optional, may also add 1 tsp. cilantro if.)
2. In another bowl mash the 2 avacados, and add 1 chopped tomato,
and 1/2 tsp. sea salt. Mix together and set aside.
3. In the third bowl, add 2 chopped tomatoes, the chopped onion,
cilantro, and 1/2 tsp. sea salt. Stir until mixed and set aside.
4. Just before serving, squeeze and drain as much liquid from the zucchini
bowl and also the tomato/onion bowl. (It will be less messy to eat.)

Assembling is the fun part.
On a wire rack heat the tortillas for 6 minutes.
When done just put a layer from each bowl onto each tortilla.
I start with Avocado, then zucchini, tomatoes and olives.
The choice is yours, do your own thing and have fun!

Tortilla Night mmm


Black Bean Soup

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Black Bean Soup

I use all organic ingredients for health as well as flavor.

Servings: 6
Serving Size: 1 1/2 cups
Prep Time: 20-25 minutes
Cooking Time: 30 minutes

1 1/4 cup dried black beans
1 Tbsp. avocado oil
1 garlic clove, minced
1 medium onion, chopped
1 bell pepper (any color), chopped
1 cup celery, chopped
3 vine-ripe tomatoes, cut into chunks
2 limes, freshly-squeezed
1 Tbsp. chili powder
1 tsp. cumin
2 tsp. coriander
1 tsp. Redmond’s Sea Salt
dash white pepper
(or for extra kick 1/8-to 1/4 tsp. cayenne pepper)
2 cups filtered water
1 cup fresh cilantro leaves

Prep ahead:
1.  Soak beans covered in 4 cups filtered water.
2. Next day, when ready to cook, drain and rinse beans, put in a pot,
cover with 3 cups filtered water, cover and place on burner
to boil,  then immediately turn down heat to low and simmer
for 45 minutes. Don’t peek!
3. When cooked, drain and set aside.
4. Assemble and chop all the vegetables and set aside.

Making It:
1. In large pot, pour in the avocado oil, turn on heat and put in the chopped
onion, garlic, celery, bell pepper. Sauté until onion is translucent.
2.  Add the chopped tomatoes and the spices to the pot. Stir and heat for for
5 minutes. Then add the beans and stir until well mixed. Stir in the lime juice
and water.
3.  Ladle out 2 scoops and pour into a blender along with the cilantro leaves.
Blend one to two minutes. then pour back into the soup pot.
4.  Allow the soup to boil and turn heat to low cooking for 20 minutes for flavors
to blend.
5.  Garnish with cilantro if desired and serve with a hearty dinner salad.
This soup is filling, surprisingly a little goes a long way.


Pita Bread

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Category : Breads , Recipes

Pita Bread

2 tsp. dry yeast
1 cup warm filtered water
3 cups organic Spelt flour
1 tsp. Sea Salt or Celtic Salt

*For best results use organic ingredients

Preheat oven to 350 F. Line parchment paper
on a large baking sheet.

Making It:
1. Dissolve yeast in 1 cup warm water. Mix the
flour and salt together, then add the yeast and
water to the flour.
2. Work the mixture into a dough and
knead for few minutes.
3. Cover with damp cloth and
let rise in a warm place for 3 hours.
4. Divide dough into 6 equal parts and roll into
balls. With hand or rolling pin, pat and
press each ball of dough into 5 inch circle,
about 1/2 inch thick.
5. Place on a parchment lined baking sheet,
bake for 10-15 minutes, or until pitas are light
golden brown.


Baked Hushpuppies

Category : Breads , Recipes

Baked Hushpuppies

Baked Hushpuppies

Servings: 6
Prep Time: 10 minutes
Cooking Time: 10-15 minutes

*For best results use all organic ingredients.

1 cup organic non-GMO cornmeal
1 tsp. aluminum-free baking powder
1/2 tsp. Redmond’s Sea Salt
1/2 tsp. paprika
1/2 cup organic coconut milk
1 egg white
1 Tbs. avocado oil

Making It:
1. Preheat oven to 425 F. Place parchment
paper on large baking sheet.
2. In large bowl, combine cornmeal, baking
powder, salt, and paprika. Mix well.
3. In a small bowl, whisk together milk,
egg white, and oil until smooth.
4. Add milk mixture to cornmeal mixture.
Stir until batter is just combined.
Shape into 1 1/2- inch apart, on
prepared baking sheet.
5. Bake hushpuppies until tops are firm
and golden, about 10-15 minutes.
Serve immediately.

Flavor Variations: 
Try adding 2 tablespoons of chopped green
onion or sweet onion, and/or 2 tablespoons
red or green diced bell peppers to the
batter. Or use 1/2 teaspoon chili powder
or 1/4 teaspoon cayenne pepper instead
of paprika.


Anti-Inflammatory Lemonade

Anti-Inflammatory Lemonade

Anti-Inflammatory Lemonade

Prep: 5 minutes
Makes: 4-6 servings

This recipe is brought to you by Dr. David Jockers DMN DC MS.
I am recommending using all organic ingredients.

1 cup freshly squeezed lemon juice.
4-6 cups filtered water, or to taste.
1 Tbs. MCT oil or extra virgin coconut oil (optional)
1 tsp. ground cinnamon
1 tsp. ground or freshly grated ginger (optional)
1 tsp. ground turmeric
1/2 tsp. liquid stevia, or to taste
pinch of pink salt or Redmond’s Sea Salt

Making It:
1. Place all the ingredients in a high powered blender and blend
until fully combined.
2. Serve immediately, or store in an airtight container in the
fridge up to one week. You may need to mix well it well each time
you want to drink it if you let it sit for awhile.

Drink this lemonade regularly. People who suffer from
crippling pain have reported that their symptoms improved
significantly after they made this an everyday drink.
It has powerful liver and kidney detoxifying abilities.

Add a pinch of black pepper, as this will dramatically improve the
absorption of the turmeric curcuminoids which absorb best with
good fats and peperine, which is the main ingredient in black pepper.
*(I added this as his option in case you’re interested to try it,
although personally I didn’t use it.)
*we make 64 oz. and we finish it in a week.



Homemade Applesauce

Category : Desserts , Recipes , Snacks

Homemade Applesauce

Homemade Applesauce

Makes Approx.: 4 cups
Servings: Varies
Serving Size: Varies

6 organic sweet apples
2 tsp. organic cinnamon (may add more if desired).
2 Tbs. freshly squeezed organic lemon juice

Prepare apples, core, leave skins on, and cut into 1/2 inch pieces in size.

Making It:
Put apples into a large pot and add about 1/3 way full with filtered water, but not covering the apples.  Cover and bring to boil, cook for 10 minutes. (The skins should be shiny…this is the pectin from the apples.) When done, mash the apples with a potato masher and add the lemon juice and the cinnamon. Put 1/2 of the apples at a time in a food processor and process about 15-20 seconds, this makes it a chunky applesauce, but easier to eat. Store in a covered glass container.

Caution: Peel the apples for those who cannot chew the peeling (babies, children and elders without teeth) before cooking, to prevent choking.


Yummy Vegan Pasta Sauce

Vegan Pasta Sauce

Vegan Pasta Sauce

Makes approx.: 4 cups of sauce
Servings: varies
Serving size: varies

6 organic sun-dried tomatoes soaked for 1 hour.
    (optional, used for adding richness and thickness).
6 large organic Roma tomatoes
10 fresh basil leaves
1 tsp dried oregano or 1 sprig of fresh
1 tsp. sea salt
1 Tbs. unsalted organic butter or extra virgin olive oil
1/4 cup chopped onion
1/3 cup chopped mushrooms
1/2 Tbs. minced or chopped garlic clove

Making It:
1.   Sauté the onion, garlic, and mushrooms in the butter or oil until tender. (Unless you desire a raw sauce)
2.  Add the first five ingredients to the food processor. Pulse
until chunky.
3.  Add the onion/mushroom mixture to the food processor and pulse about 20-30 seconds. Serve on top of pasta or polenta.

There are so many variations to this sauce, cooked or all raw.

Have fun and enjoy!