Roasted Garlic White Bean Dip

Roasted Garlic White Bean Dip 3

There is something about a good dip/sauce/dressing that just completes a dish. Like icing on a cake. And what adds more to a perfect dip? Enter roasted garlic. Have you ever roasted a garlic bulb? The results are quite incredible. Raw garlic can be quite pungent, but add a little roasting love and it becomes sumptuously sweet…I love to spread roasted garlic on bread for a heavenly appetizer! This dip is so simple to whip together and tastes so yummy! This would be a great appetizer served with some toasted baguette or a crudite. Now, it just so happened that this dip took my simple nourish bowl to the next level of flavor and deliciousness! See…a good dip makes everything better!

Roasted Garlic White Bean Dip 2

Roasted Garlic White Bean Dip

1 can (15 oz.) cannellini beans
1/2 cup reserved liquid (from the can)
1/4 teaspoon dried rosemary
1 head garlic, roasted
1 T. balsamic vinegar

To roast garlic, cut the top off of a garlic head, drizzle with grape seed oil and sprinkle with salt. Wrap in foil and roast in a 425-degree oven for 45 minutes or until tender and golden brown. Using a food processor, puree beans, rosemary, pulp from the roasted garlic and balsamic vinegar. Add liquid a little at a time until you’ve reached a desired consistency. Add salt and pepper to taste. (Adapted slightly from Recipe Source: Food for Thought)

Spiced Pear Bread

Spiced Pear Bread

Spiced Pear Bread 2

Autumn is such a wonderful season for apples and pears. Pears are a wonderful source of fiber and vitamin C, plus they are sweet and work well in so many recipes. I’m excited to share this sweet bread recipe with you! It’s tender and perfectly sweet with just the right amount of spice. The sweet glaze takes this bread to the next level of deliciousness. The perfect sweet bread for fall. Divine. Seriously. I had to stop myself from eating the whole loaf! I used essential oils in this recipe, which worked beautifully. The oils are so concentrated in flavor that just a drop delivers the perfect amount of flavor. Enjoy!

Spiced Pear Bread 3

Spiced Pear Bread 4

1 1/2 cups gluten-free flour (mix in 1 teaspoon xanthan gum if not included in your blend)

1/2 cup coconut sugar

1/2 cup hazelnut flour

1 teaspoon baking powder

1/4 teaspoon baking soda

1/4 teaspoon salt

1/8 teaspoon cardamom

1 cup SO Delicious hazelnut coconut milk creamer

1 drop doTerra Ginger oil

1 drop doTerra Cinnamon oil

2 flax eggs (2 tablespoons ground flaxseeds mixed with 5 tablespoons hot water)

1/4 cup applesauce

1/2 cup coconut sugar

1/2 teaspoon vanilla

1 cup peeled and chopped pear

Preheat oven to 350 degrees . Grease the bottom and 1/2 inch up the sides of one loaf pan or line with parchment; set aside. In a large bowl, combine flour, baking powder, baking soda, salt and cardamom; make a well in the center. Set aside.
In a medium bowl, combine creamer, Ginger oil, Cinnamon oil, flax eggs, applesauce, coconut sugar, and vanilla. Add to the flour mixture. Stir until just combined. Fold in the chopped pear. Pour batter in prepared pan.
Bake for 60 minutes or until a skewer inserted near centers comes out clean. Cool in pan on a wire rack for 10 minutes. Remove from pan and cool completely on a wire rack.

Vanilla Cinnamon Glaze

1 cup organic powdered sugar

1/2 teaspoon vanilla

1/8 teaspoon ceylon cinnamon

almond milk

Place powdered sugar in a bowl and whisk in vanilla and cinnamon. Whisk in enough almond milk to get a nice pourable consistency – you don’t want the glaze too thick or too runny. Drizzle over cooled bread.

Black Bean Veggie Tacos

Black Bean Veggie Tacos 3

Black beans are one of my all-time favorite legumes. They are slightly earthy which pairs well with smoky spices. Black beans are a nutrition powerhouse. They keep me fueled for long periods of time due to their high fiber content. These tacos are a favorite around our house because they have enough spice and flavor that you don’t taste the massive amount of spinach in the filling! Bonus for my kids! These have been nicknamed the “Popeye” tacos – eating these tacos will give you needed strength and energy just like a superhero! (Ok, so maybe not like a superhero but my kids don’t need to know that!) Use whatever taco toppings you like to make these your own. Happy taco eating!

Black Bean Veggie Tacos 2

Black Bean Veggie Tacos

Drizzle of grape seed oil
3 large garlic cloves, chopped fine
1 cup sweet onion, diced
1 teaspoon ancho chili powder
1 teaspoon cumin
Salt and pepper, to taste
1 bag (12 to 14 ounces) of baby spinach
Juice of 1 lime
2 cans black beans, rinsed and drained
¼ cup vegetable broth

In a large deep skillet over medium-high heat, heat the grape seed oil and add the chopped garlic and the onions. Cook until soft, and lightly brown. Next add the ancho chili powder and cumin. Add the spinach, cover and cook until wilted (Note: the spinach will barely fit in the pan when first added, but will wilt rapidly.) Once the spinach is wilted, add the lime juice, canned beans, salt and pepper (to taste) and the vegetable broth. With a potato masher, mash about 1/3 of the beans. Increase heat and bring to a boil. Once it is at a boil, reduce heat to low and simmer for about 20 minutes, stir every few minutes. Once bean mixture is done, spoon the bean mixture into a large bowl. Serve “salad bar” style by lining up tortillas, the bean mixture, chopped cilantro, avocados, corn kernels, salsa, olives, lettuce…whatever toppings you love! (Adapted slightly from Recipe Source: Be free for Me)

Cauliflower Mac ‘n’ Cheeze

Cauliflower Mac n Cheese 2

Cauliflower Mac n Cheese 3

Macaroni and Cheese has to be on the top 10 comfort foods list. Has to. Why? Because it contains cheese of course! Did you know that cheese contains casomorphins which are protein fragments derived from digestion of the milk protein casein. These casomorphins have an opioid effect on the body – as in a euphoric high. Whenever I discuss a plant-based diet with people, I always get the cheese response, “I could never give up cheese!” I always feel like I’m talking to an addict. Now, you may be thinking that there is nothing wrong with feeling euphoric from eating dairy, but let me tell you that no euphoria in the world will help you when you suffer from a chronic illness brought on by eating casein-laden cheese. Trust me. Rant over. On to this yummy recipe. This recipe happens to be on my top 10 comfort foods list! It’s so comforting, delicious, AND it contains no casein. Full of fiber, antioxidants, and b-12 this macaroni and cheeze truly feeds the body with NO deleterious side effects!

Cauliflower Mac n Cheese 4

Cauliflower Mac n Cheese 5

1 box pasta of choice
1 small yellow onion, finely chopped
2 cloves garlic, finely chopped
Pinch of sea salt
4 cups cauliflower florets, chopped
(about 1 small cauliflower head)
1½ cups unsweetened almond milk
¼ cup nutritional yeast
1 Tbsp. tomato paste
1 Tbsp. lemon juice
1 tsp. onion powder
Pinch of pepper
3 – 4 cups of mixed vegetables, frozen or fresh

In a large skillet over medium heat, saute garlic and onions until softened, about 10 minutes. Add in some water or broth, if needed, to prevent onions from sticking to pan. In a medium saucepan, or in a microwave safe bowl, steam cauliflower florets with water. When florets are fork tender, strain florets. Add florets to skillet pan with garlic and onions and cook for an additional three minutes. Add mixture to blender and pulse until a smooth consistency. Meanwhile, cook pasta according to package directions. Pour cauliflower sauce back into skillet. Add almond milk, nutritional yeast, tomato paste, lemon juice, onion powder, and salt. Stir and let cook for about 10-15 minutes until thickened. In a non-stick skillet, sauté vegetables until tender. I like to use broccoli, asparagus, carrots, zucchini, spinach, green beans or green peas – any combination of vegetables will work! When pasta is done, drain. Add pasta to “cheese” mixture and stir well. Fold in mixed vegetables – you can fold in frozen vegetables at this point if you choose. Season with salt and pepper to taste.

Chocolate Chip Biscotti Cookies

Chocolate Chip Biscotti Cookies

Chocolate Chip Biscotti Cookies 2

One of my favorite things to savor is a nice cup of tea. I actually adore tea. I think it may stem from my British roots. I love the ceremony of tea time – boiling the water, prepping the tea bags, assembling the cups, making a treat to accompany the tea, etc. It’s so delightful. My husband always indulges me and calls me “My Lady” while we discuss our days over a hot cup of tea. Now, as much as I love tea, I also love treats to go along with my tea and these cookies really hit the spot! Reminiscent of biscotti, these cookies are firm and not too sweet. The coconut gives wonderful texture and the mini chocolate chips give just the right burst of chocolatey flavor. Eating these cookies with my beloved tea was simply satisfying. Tea time anyone?

Chocolate Chip Biscotti Cookies 3

Chocolate Chip Biscotti Cookies 4

1/3 cup unsweetened applesauce

1/3 cup almond butter or other nut butter of choice

1/2 cup coconut sugar

1 tablespoon ground flaxseeds

2 teaspoons vanilla extract

1 1/3 cups gluten-free flour (or oat flour)

1/2 teaspoon baking soda

1/2 teaspoon salt

1/4 cup sorghum flour or flour of choice

1/2 cup mini chocolate chips

1/4 cup coconut flakes

Preheat oven to 350 degrees. Line two large baking sheets with parchment paper. In a large bowl, use a fork to beat together the applesauce, almond butter, coconut sugar, and flaxseeds. When mixture is smooth, mix in the vanilla. Add in the flour, baking soda, and salt and mix well. Add the additional flour and chocolate chips and mix well. Fold in the coconut flakes until they are incorporated. Using a small cookie scoop, drop scoops of batter onto the prepared baking sheets about 2 inches apart. Flatten the cookies so they resemble thick discs – these cookies don’t spread much during baking. Bake for 12 – 15 minutes. The longer you bake them, the crispier they will be.

(Adapted slightly from Recipe Source: FOK – The Cookbook)

Sweet Butternut Squash Soup

Sweet Butternut Squash Soup 2

Butternut squash is one of those vegetables that epitomize fall to me. So vibrant in its lovely orange hue. Slightly sweet and nutty in flavor. Rich in vitamin A and carotene. What’s not to love in this winter squash? This squash blends perfectly into a healthy and comforting soup and because of its natural creamy texture, no added fat is necessary. I love the addition of apple to this recipe. It adds an extra element of sweetness which can’t be beat! The ginger adds warm, spice undertones and the herbs complete the flavor profile. This soup is warm, comforting, and simply delicious! You won’t want to stop at just one bowl…

Sweet Butternut Squash Soup 3

Sweet Butternut Squash Soup

1 large Butternut Squash (approximately 2 pounds)
2 apples (I used Granny Smith)
1/2 sweet onion, diced
1 tablespoon pure maple syrup
1 tablespoon grape seed oil
pinch of salt and pepper
4 cups vegetable stock
1 teaspoon fresh ginger, grated on a microplane
1 teaspoon dried rosemary
1/2 teaspoon dried thyme
1/4 teaspoon turmeric
1/2 +/- teaspoon sea salt

Preheat oven to 350° F. Peel squash, then cut the squash into 1-2 inch cubes. Peel, core and cube the apples to the same size.
Place all the cubes onto a parchment-lined baking sheet. Dice the onions and sprinkle over the cubes. Drizzle maple syrup and grape seed oil over top, and sprinkle with salt and pepper. Stir to coat all the cubes. Cook in the preheated oven for 50 minutes, or until the squash is fork tender. Another option: cook in a crockpot on high, covered, for 1-2 hours, until very tender.
Pour cooked squash-apple mixture into a large stock pot to use an immersion blender (or in the crockpot). Add the vegetable stock and pulse with immersion blender until the mixture is creamed. Continue to blend until the desired consistency is achieved. Add remaining herbs. Taste the soup before adding salt to determine if, and how much is needed. Feel free to add more herbs as well, to taste. Warm the soup slowly. *I like to add in some canned coconut milk to give a creamy richness to this soup before serving, but it’s totally optional. Garnish with some chopped apple. Enjoy! (Adapted slightly from Recipe Source:

Banana, Cranberry, Pecan Muffins

Banana Cranberry Pecan Muffins

Banana Cranberry Pecan Muffins 2

I really love muffins. I really do. I eat muffins almost daily as a snack or with a cup of tea or slathered with some sort of nut butter or fruit spread. There are so many options with muffins…that’s probably why I like them so much – never the same muffin. This recipe began with over-ripe bananas (I always have bananas!) and then I decided to add a touch of fall with the cranberries and pecans. The result? Pure deliciousness. I slathered these muffins with some Earth Balance spread and enjoyed every bite! I think I need to go eat another one of these just to make sure they turned out o.k….;o)

Banana Cranberry Pecan Muffins 3

Banana Cranberry Pecan Muffins 4

Dry Ingredients:

1 1/2 cups gluten-free flour

3/4 teaspoon xanthan gum or guar gum

1/2 cup coconut sugar

1/2 teaspoon salt

1 1/2 teaspoons baking powder

1/4 teaspoon baking soda

1/2 teaspoon Ceylon cinnamon

Wet Ingredients:

3/4 cup coconut milk

1 teaspoon vanilla extract

2 large bananas, mashed


1/3 cup dried cranberries

1/2 cup pecans, chopped

Preheat oven to 350 degrees. Line a muffin tin with liners. Combine dry ingredients in a bowl. Combine wet ingredients in a separate bowl and mix well. Add wet ingredients to dry ingredients and mix just until combined. Fold in cranberries and pecans. Fill cups just over half full. Bake muffins at 350 degrees for 30 minutes. Enjoy!


Roasted Spaghetti Squash with Sautéed Vegetables

Spaghetti Squash with Vegetables

Spaghetti Squash with Vegetables 2

Squash season has arrived! Spaghetti squash is such a fun vegetable to work with – I mean who doesn’t love a vegetable that resembles spaghetti noodles?!! This squash dish is a perfect gluten-free dish. It’s so satisfying and full of delicious Italian flavors. Packed with nutrients and antioxidants, this dish not only tastes incredible, but is incredibly good for you! Enjoy!

Spaghetti Squash with Vegetables 3

Spaghetti Squash with Vegetables 4

1 medium Spaghetti squash

2 tablespoon Earth Balance spread

drizzle of grape seed oil

1/2 small onion, small dice

3 garlic cloves, minced

1 small zucchini

1 small yellow squash

10 medium white mushrooms

4 cups baby spinach

12 Kalamata olives, halved

1/4 cup toasted pine nuts

1/4 cup fresh basil leaves

1/2 teaspoon sea salt

1/2 teaspoon oregano

Freshly ground black pepper

Nutritional yeast

Red Pepper flakes, optional

Preheat oven to 375 degrees. Line a baking sheet with parchment or foil. Cut squash in half and scoop out seeds with a large spoon. Rub a bit of oil on each flesh half of the squash and sprinkle with sea salt. Place squash halves flesh side down on baking sheet and roast for 30 – 40 minutes, until soft. Let squash cool a bit before handling. Using a fork, scrape out squash and place in a large bowl. Mix in the Earth Balance spread. Set aside.

Spaghetti Squash Cooked

Heat a large skillet over medium heat. Add in a drizzle of grape seed oil. Saute onion for 3-5 minutes, until translucent. Add in the garlic and oregano and saute for 1 minute. Add zucchini, yellow squash, and mushrooms and saute until softened, about 5 minutes. Turn off the heat and add in the baby spinach. Stir until wilted. Stir in the Kalamata olives. Season with sea salt and black pepper. Place sautéed vegetables over the Spaghetti squash. Sprinkle with Nutritional yeast, pine nuts, and basil leaves. Serve in individual pasta bowls and sprinkle with red pepper flakes, if desired.



Blender Pancakes

Blender Pancakes 2

We could almost eat pancakes at every meal around here. Yep, it’s true. There have been some hectic days around here that were ended with a pancake dinner. My boys loved every bite. (Ok, so did I!) I like this recipe because it is easy, filling, and flexible. You can use different grains in this recipe such as: wheat or kamut (if you’re not gluten-free of course), oats, amaranth, sorghum, teff – I like to mix grains to get a different flavor profile. You can add fruit, chocolate chips, nuts, or seeds to this recipe to mix it up as well. We like to top our pancakes with pure maple syrup around here, but nut butter, date paste, or jam is also delicious! I like to eat these pancakes as a snack slathered with peanut butter and jam! Get creative with this recipe and let me know what combination is your favorite! Enjoy!

Blender Pancakes 3

Blender Pancakes

3/4 cup buckwheat groats

1/4 cup millet

1 tablespoon flaxseed meal

1/4 teaspoon baking soda

1/2 teaspoon baking powder

3 Medjool dates

2 cups dairy-free milk of choice

1/4 cup raw macadamia nuts or sunflower seeds

1 teaspoon vanilla extract

pinch of sea salt

pinch of cinnamon

Place all ingredients in a high-powered blender and blend until smooth. Pour batter into a bowl. Heat griddle or non-stick pan to medium-high heat. Place 1/4 cup of batter on hot griddle for each pancake. Cook for about 2 minutes or until the edges are set and bubbles appear on top then flip the pancakes and continue cooking for about another 2 minutes. Remove pancakes from griddle and serve with your favorite toppings.

Pumpkin Waffles

Pumpkin Waffles

I realized that amidst all of the pumpkin recipes I have been posting, I had missed waffles! What?!! These are some of my favorite waffles! You’re gonna love the nice crispy exterior and soft interior of these waffles. They have the perfect texture and most incredible flavor. These are delicious with pure maple syrup, but they are even more delicious with dark chocolate spread! Shut the front door good! These freeze very well, so make a double or triple batch, freeze them, and pop them in the toaster for a quick and yummy breakfast!

Pumpkin Waffles 2

Pumpkin Waffles 3

1 cup pure pumpkin

1 ½ cups non-dairy milk of choice

1 teaspoon vanilla

2 tablespoons maple syrup

2 tablespoons coconut oil (melted)

1 tablespoon flaxseed meal

1 tablespoon white chia meal


2 cups gluten-free flour (you can use oat flour)

2 teaspoons guar gum or xanthan gum (if your flour blend does not contain this)

2 teaspoons Baking Powder

1/4 teaspoon sea salt

2 teaspoons cinnamon

¼ teaspoon nutmeg

½ teaspoon dried ground ginger

½ teaspoon cloves

Preheat your waffle iron to desired setting. In a large mixing bowl, mix dry ingredients together. In another bowl, mix wet ingredients together. Make a well in the dry ingredients and pour wet ingredients into the dry. Mix until just incorporated and let the batter rest for a few minutes. Pour batter onto waffle iron and cook until desired doneness. Drizzle with pure maple syrup or top with dark chocolate spread. Enjoy!