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Apple-Cinnamon Hot Cereal


1 (14.5-ounce) can coconut milk
2 cups cooked brown rice
1 apple, chopped, unpeeled (about 1 1/2 cups)
1 banana, mashed (about 1 cup)  
1 cup roughly chopped dates
1½ teaspoons cinnamon
Pinch nutmeg
½  cup toasted pecans or walnuts


Add coconut milk, brown rice, apple, banana, dates, cinnamon, and nutmeg to a medium saucepan.


Cook over medium-low heat about 10 minutes or until heated through. Stir frequently to prevent burning on bottom of pan. Sprinkle 1 tablespoon pecans or walnuts over each serving.


Yield: 8 servings (serving size: about ½ cup)

Recipe Notes

  • Store chopped dried figs or raisins for the dates.

  • Add 1 tablespoon flaxseed meal.

  • Makes a great snack or dessert!

  • Store unused portion in refrigerator or freeze for later use

Berry Blast Smoothie

1 cup water or any unsweetened non-dairy milk (such as almond, coconut, rice or soy)
1 cup frozen blackberries, blueberries, and raspberries
1 banana, peeled


Yield: 2 servings (serving size: about 8 ounces or 1 cup)

Recipe Notes

  • Your smoothie will taste best if either the berries or the banana is frozen. To freeze bananas, remove peels before placing in freezer. Put in a plastic zip-top bag until completely frozen.

  • To make this a “green” smoothie, add 1 cup of fresh spinach or kale leaves (stems removed from the kale).

  • Add 1 tablespoon flaxseed meal for a fiber boost.


Black Bean Minestrone


1 tablespoon extra-virgin olive oil
½ cup chopped onion
1 cup chopped carrots
2 stalks celery, sliced
2 cloves garlic, minced
4 cups water or Vegetable Broth 
1 (15-oz) can black beans, rinsed and drained
1 cup fresh or frozen green beans, cut into 1-inch pieces
1 cup chopped tomatoes, unpeeled, unseeded
1 cup chopped fresh spinach or ½ cup frozen spinach, thawed
2 tablespoons chopped fresh basil or 1 ½ teaspoons dried basil
2 tablespoons chopped fresh parsley or 1 ½ teaspoons dried parsley
½ teaspoon salt
1/8 teaspoon pepper


Heat olive oil in a large saucepan over medium heat. Cook onions, carrots, and celery until vegetables are softened. Stir in garlic, and cook for another minute, stirring constantly so garlic doesn’t burn.


Add water or broth, black beans, green beans, tomatoes, spinach, basil, salt and pepper. Bring to a boil. Simmer, uncovered, over low heat about 20 minutes to allow the flavors to blend. Stir in parsley before serving.


Yield: 6 servings (serving size: about 1 ¼ cups)

Recipe Notes

  • Add barley, brown rice, or whole grain pasta.

  • Other vegetables to add: corn, peas, potatoes, squash, or zucchini

Taco Soup


1 tablespoon extra-virgin olive oil
1/2 cup diced onion
4 cups Vegetable Broth or water
1 (14.5 ounce) can diced tomatoes
1 (15-ounce) can black beans, rinsed & drained
1 (15-ounce) can pinto beans, rinsed, drained, & mashed
1 (15-ounce) can corn, drained
½ cup dry polenta
1 tablespoon Taco Seasoning
1 teaspoon salt
1/8 teaspoon pepper


Heat olive oil in large saucepan over medium heat. Cook onions until soft and translucent. Add broth, tomatoes, black beans, mashed pinto beans, corn, polenta, Taco Seasoning, salt, and pepper. Heat to boiling. Reduce heat, and cook 30 minutes.


Yield: 8 servings (serving size: about 1 cup)

Recipe Notes

  • Substitute 1 1/2 cups cooked brown rice for polenta.

  • Place corn in a food processor and pulse a few times for a cream-style texture.

  • Use kidney beans instead of black or pinto beans.

Almond Butter Bites



½ cup almond butter
¼ cup raw sunflower seeds
¼ cup raisins
¼ cup chopped almonds
2 tablespoons unsweetened shredded coconut
¼ teaspoon cinnamon


Mix all ingredients in a bowl until well combined. Use a 1/2 tablespoon measuring spoon or a large melon ball scoop to form mixture into small balls. Place in an 8 by 8-inch baking dish, and freeze until firm. Serve frozen or just slightly thawed.



Yield: 6-8 servings (serving size: 2-3 balls)

Gimme More Granola


1/4 cup chopped dried plums or Medjool dates
1/4 cup water
1 cup old-fashioned rolled oats
2 tablespoons unsweetened apple juice
1 tablespoon extra-virgin olive oil
1/4 cup raisins
2 tablespoons chopped almonds
2 tablespoons chopped walnuts
2 tablespoons sunflower seeds
2 tablespoons unsweetened shredded coconut


Preheat oven to 350º F. In a small saucepan, add plums and water. Cook over medium heat 5 minutes, or until plums are softened. Transfer to a food processor or blender, and process until mixture is a thick paste.


In a large bowl, combine plum mixture, apple juice, olive oil, oats, raisins, almonds, walnuts, sunflower seeds, and coconut. Stir well, making sure everything is well coated. Spread out on a baking sheet, and bake 5 minutes. Stir granola, and bake another 5 minutes, or until lightly browned. Let cool (will become more crispy as it cools), and store in an airtight container.

Yield: 8 servings (serving size: about 1/4 cup)

Brown Rice Stir-fry with Orange Sauce


1 tablespoon extra-virgin olive oil
2 cups chopped broccoli (stems and florets) or ½ 16-ounce bag cut broccoli, cooked
1 cup chopped carrots
½ cup chopped onion
¼ cup Bragg’s Liquid Aminos or soy sauce
¼ cup unsweetened orange juice
1 clove garlic, minced
1 teaspoon fresh grated ginger root or ¼ teaspoon ground ginger
3 cups cooked brown rice
¼ cup toasted chopped walnuts
2 tablespoons chopped green onion


Heat olive oil in a large skillet over medium heat, and add broccoli, carrots, and onions. Cook until vegetables are softened, about 5-7 minutes, stirring occasionally. Increase heat to medium high. Add Bragg’s Liquid Aminos, orange juice, garlic, ginger root, brown rice, walnuts, and green onions. Cook another 5 minutes or until heated through, and serve.


Yield: 4 servings (serving size: about 1 ¼ cups)

Recipe Notes

  • Use a cheese grater for the ginger root.

  • Add 1 cup canned chickpeas, drained.

  • Bragg’s Liquid Aminos is an alternative to soy sauce that has no added salt or preservatives. Bragg’s Liquid Aminos is a Certified NON-GMO (not genetically modified) liquid protein concentrate, derived from healthy soybeans, that contains 16 essential and non-essential amino acids.


Flatbread Pizza with Macadamia Nut Cheese


2 1/2 cups whole wheat flour
2 tablespoon flaxseed meal
1 teaspoon salt
1 cup warm water
1 cup Spinach Artichoke Dip
1 cup Classic Tomato Sauce


Topping ideas: Green peppers, mushrooms, olives, onions, and/or roasted red bell peppers.

Mix flour, flaxseed meal, salt, and water in a food processor until dough forms a ball. Turn dough onto a floured work surface, and knead for 5 minutes. Transfer to a bowl, and cover tightly with plastic wrap. Let dough rest at least 30 minutes.


Preheat oven to 450 degrees. Rub a little flour on a rolling pin, and roll dough out onto a preheated pizza stone or an oiled pizza pan into a 12-inch or 14-inch circle (depending upon the thickness of crust you prefer). If dough is too sticky to roll, put some flour on your fingertips and press dough to edges. With a fork, poke holes all across crust dough. Bake 10 minutes, and remove from oven.


Spread Spinach Artichoke Dip across crust, and top with Classic Tomato Sauce. Add desired toppings. Bake 20 minutes or until edges of crust are brown and slightly crispy. Remove from oven, and let sit 5 minutes before slicing and serving.


Yield: 8 servings (serving size = 1 slice)

Recipe Notes

  • Substitute Pesto for the Spinach Artichoke Dip.

  • Use Eggplant Tomato Sauce instead of Classic Tomato Sauce. Place sauce in food processor, and pulse until it reaches desired consistency.

Oven-Roasted Greek Potatoes


1 cup extra-virgin olive oil

3 pounds large russet potatoes cut lengthwise into thick wedges or quartered

2 lemons, juiced

1 clove fresh garlic, minced

1/4 cup finely chopped yellow onion

1 tablespoon dried oregano

1/4 cup fresh Italian parsley, roughly chopped

Kosher salt

Freshly ground black pepper


Preheat oven to 425 degrees


To make a vinaigrette, place olive oil, lemon juice, garlic, onion, oregano and parsley in a food processor; add 1 teaspoon salt; puree until smooth; adjust seasoning with black pepper and more salt if needed.


Toss the potatoes in a large bowl and toss with 1/2 cup of the vinaigrette; spread in a single layer on a large rimmed baking sheet (you may want to line with foil or parchment paper); place in preheated oven and roast turning occasionally for 45-60 until the potatoes are fork tender and golden brown.


Serve potatoes in a large platter and drizzle with more of the vinaigrette; serve the remaining vinaigrette on the side or use later as a salad dressing.


Cooks in 60-90 minutes    Serves 6

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