Category Archives: Recipes

Butternut Squash Soup

This simple and delicious soup is a staple in my home, a favorite amongst my friends, and a recipe I give out often. It’s a smooth, warm and satisfying meal that can be made in advance. For a heartier version, serve with flax crackers.

Ingredients
4 cups butternut squash, peeled and diced (approx. 1 medium squash)
1 large yellow onion, diced
2 tablespoons ghee**
1-quart organic vegetable broth (Imagine or Pacific brand)
1 teaspoons sea salt
1 pinch of saffron threads or powder (optional) Flaxseed oil or Udo’s Choice Oil Blend for drizzle
Directions
In 4-quart saucepan, sauté onion and butternut squash in ghee until vegetables sweat, but do not brown. Add vegetable broth, saffron, and sea salt. Cook on medium/low heat until vegetables are tender and soft, about 15 minutes. Turn off heat and cool slightly. Place immersion blender directly in a pot and blend until pureed, or to desired consistency.
If you do not have an immersion blender, cool and transfer mixture to a standard blender and puree for 20-30 seconds. Return mixture to the saucepan and bring back to desired heat. To serve, ladle into bowls and drizzle with flaxseed oil or Udo’s Choice Oil Blend.

**Ghee is clarified butter without solid milk fat particles, this lactose-free. It can be found at most health food stores. Feel free to substitute coconut milk for a 100% vegan version.

Morning Carrot Cake

Morning Carrot Cake

We serve slices of this cake with fresh, French Press coffee at The Retreat. That’s why I call it coffee cake. It has the right amount of sweetness from the carrots and pineapple and is a great way to start the day. Who doesn’t love a slice of cake in the morning?

Ingredients
Cake
• 1 1/2 cups gluten-free oat flour
• 1/4 cup melted coconut oil
• 3/4 cup Coconut Sugar
• 1/2 cup unsweetened applesauce
• 1 teaspoon ground cinnamon
• 1/2 teaspoon baking soda
• 1/4 teaspoon sea salt
• 1 tablespoon Apple Cider Vinegar
• 1/2 cup unsweetened shredded coconut (optional)
• 3/4 cup shredded carrots
• 1/2 cup finely diced pineapple

Optional Cashew Glaze (its perfect the way it is, but if you want a little more sweetness….this drizzles well.)
• 1 tablespoon Cashew Butter
• 1 tablespoon Maple Syrup
• 1 teaspoon fresh lemon juice
• Water, as needed to thin

Instructions
Preheat your oven to 350ºF and line 8X8 baking dish with parchment paper or greased muffin tin.
In a large bowl stir together the oat flour, coconut oil, coconut sugar, applesauce, cinnamon, baking soda, and salt. Add in the vinegar and stir quickly– you should see the batter get slightly fluffier from its reaction with the baking soda.
Fold in the coconut, if using, carrots, and pineapple. The batter will be thicker than traditional cake batter
Pour batter into baking dish and bake for appx. 35 minutes or until the top feels firm to the touch (28 minutes if baking muffins.)
Allow to cool completely before serving.
Prepare the cashew glaze by stirring together the cashew butter, maple syrup, and lemon juice. Add water one teaspoon at a time until just thin enough to drizzle over the cake right before serving
Will last a week in an airtight container in the refrigerator.

My Healing Mineral Broth

Sea vegetables are the key to this healing broth. They are loaded with detoxifying minerals that absorb toxins from the digestive tract, counteract carcinogens, and boost the body’s immune system.

This recipe changes based on what is in season, but as a basis you can start with this and add any vegetables that may inspire you. When cooking, think about steeping the vegetables like a tea, not boiling them.

Ingredients

5 quarts of water

2 onions, quartered

3 stalks of celery

2 sweet potatoes, washed and cut into 2-inch chunks

1 bunch of kale, washed

1 ounce wakame, kelp, or kombu

1 burdock root

Directions

Simmer all ingredients in a large stockpot on very low for a couple of hours or more until vegetables break down but are not too soft. Turn heat off and cool, then drain vegetables from broth. In a blender, place a few pieces of the sweet potato, kale, celery, onion, and seaweed along with a few cups of vegetable broth and blend until pureed. Pour thick puree back into pot with remaining broth and discard remaining vegetables. Now your mineral broth has substance. If you want a thinner clear broth, don’t blend vegetables with it. If you want it thicker or creamier, add more vegetables to the blender.

To add flavor, you may add sea salt, cayenne, curry powder, or any flavor that you like.

To store, place in glass containers in refrigerator and heat as needed. It will last up to 5 days.

My Mineral Broth:

  • Is a high-mineral drink/soup.
  • Is a great, drinkable warm tea/soup to have on hand when doing a cleanse.
  • Is a wonderful substitute for any meal, especially if you feel you need something warm.
  • Is a wonderful base soup. Add ground flax or chia to give it thickness and fiber (always add after the soup is heated).

Vanilla Bean Cauliflower Creme Brûlée

Crème Brûlée is one of my favorite desserts.

The crunchy sugar topping, the beyond decadent cream.

It is my go to after a fancy meal at most restaurants.
It is a special occasion treat, an Anniversary dessert..
Well, I wanted to create my “Naked” Version, so it didn’t have to be a once in a while kinda thing.

It could be a whenever you want kinda thing.

And you’ll never guess the start ingredient…. Cauliflower.
That’s right, I created Cauliflower Crème Brûlée and it is perfection.
I hope you enjoy these as much as I do.

Vanilla Bean Crème Brulee

CremeBrulee

Ingredients
2 cups steamed cauliflower
1 cup coconut milk
¼ cup maple syrup
3 Tablespoons unflavored gelatin
1 Tablespoon vanilla bean paste
½ Teaspoon salt

½ cup coconut sugar for topping

Directions
Steam cauliflower for about 15 minutes until soft.

Drain and put in a high speed bender or food processor.

Add coconut milk, maple syrup, vanilla bean paste and salt.

Blend until smooth and creamy.

Pour mixture into a small pot and heat on medium heat, stirring frequently until hot.  Add the unflavored gelatin and stir until smooth.

Pour mixture into ramekins and refrigerate for 4 hours. When is ready, put a little bit of coconut sugar on top and melt with a torch making a crust. Or you can place the ramekins in the oven on highest rack and turn on the broiler to high. Broil for five to 10 minutes, watching very carefully and rotating them frequently so that they broil evenly. Serve immediately.

 

Grain Free Tahini Gingersnap Cookies

Grain Free Tahini Gingersnaps

The perfect recipe for the Holidays, that replaces the “naughty” ingredients for healthy substitutes. A completely grain free sweet treat.

I bet you’ve never heard of a tahini base for cookies, but these are pure perfection.  Would you believe this cookie is actually an immune system booster?

Tahini is high in protein and loaded with vitamins and minerals. It’s a great way to obtain B vitamins like thiamine, along with minerals, including magnesium, copper, phosphorus, manganese, iron and zinc.

And don’t get me started about ginger. Ginger is a powerful little root that aids in digestion and inflammation.

Plus we then sweeten with Black Strap Molasses, which is high in trace minerals (iron, potassium, calcium and magnesium) making it more nutritious than most other sweeteners. It’s strong flavor adds a richness to these cookies.

1 small (10.5 oz) jar of Tahini

½ cup coconut sugar

½ cup black strap molasses

2 teaspoons ground ginger

½ teaspoon ground nutmeg

½ teaspoon ground cloves

1 teaspoon cinnamon

1 egg

1 teaspoon baking soda

pinch of sea salt

Preheat oven to 350 degrees.

Blend ingredients until well incorporated. Line baking sheet with parchment paper. Scoop or roll dough into 1 inch scoops, place 2-3 inches apart.

Bake at 350 degrees for 10 Minutes.

Place on mesh rack to cool, about 5 minutes.

Store in airtight container.

 

Sweet Potato Macaroni and Cheese with Lentil Pasta

If you are familiar with my original Naked Macaroni and Cheese  (my daughter affectionately named “Mac-a-faux-ni”) you really love this updated version.  I’I’m currently obsessed with red lentil pasta, it cooks ups nicely and really holds it shape, I find most gluten-free pastas get mushy. It also is loaded with protein, so a small serving is very fulfilling.  I know the recipe calls for Ghee, which is not vegan but has all the milk solids removed. That’s why I love using it, it has the buttery flavor without the inflammatory dairy reactions. Please feel free to use coconut oil for a completely vegan version.

Ingredients

2 heaping cups sweet potatoes, peeled and cut into 1-inch cubes

1 tomato cubed

11⁄2 tablespoons ghee or coconut oil for a 100% vegan/dairy-free version

11⁄2 teaspoons sea salt

1 cup almond milk (freshly made of course!)

1⁄4 cup nutritional yeast

3 tablespoons soaked and drained cashews

1 tablespoon lemon juice

12-ounce package lentil penne pasta

Directions

In a 4-quart pot, prepare pasta according to package directions. Cook al dente (test by chewing), strain, and run under cold water immediately to stop the cooking process. Pour cooled pasta back into pot.

In a medium saucepan over medium heat, melt
ghee or coconut oil and gently sweat
the sweet potatoes and tomato, do not brown.
Add sea salt and almond milk (for recipe please watch this VIDEO)  and simmer uncovered for 10 minutes.
Carefully pour hot sweet potatoes into blender and add
drained cashews, nutritional yeast, and
lemon juice. Blend on low with the center cap on lid
removed to release the heat while blending. Slowly increase speed until mixture is smooth and creamy. Pour over pasta and stir.

Cozy Vegan Chili

 

COZY VEGAN CHILI

I love making a huge pot of this and snacking on it all day long. It makes the whole house smell amazing. And it really is a simple meal to prep. Feel free to double the recipe and freeze portions for quick and healthy meal prep.

1 cup cooked brown rice

4 garlic cloves (finely chopped)

4 tablespoons chili powder

2 tablespoons ground cumin

2 (28 oz can) crushed tomatoes

1 (15 oz can) red kidney beans, rinsed and drained

1 (15 oz can) white beans, rinsed and drained

1 (15 oz can) black beans, rinsed and drained

2 sweet onions chopped

1/2 cup canned diced chilies

4 tablespoons tomato paste

Mix everything (except the brown rice) in a slow cooker or slow cooker pan. Cover and cook on high until the flavors are blended. Lower heat to low, cover  and cook for up to 2 hours.

Add the rice in for the last hour of cooking!

Gingery Apple Crisp

Fall is in full swing and it is Apple Season. I wanted to share this specific recipe with you because it is so easy to make and takes full advantage of crispy and tart Granny Smith Apples.

Did you know Granny Smith apples have more fiber than red apples? Keeping you fuller longer with only 80 calories, per apple.

Take full advantage of the season with this Raw and nutrient dense dessert recipe.

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4-5 Granny Smith Apples, cored and diced
2 Tablespoons Agave Nectar or Maple Syrup
1 Tablespoon raw cane sugar
1-2 teaspoon grated fresh ginger
a little lemon juice to prevent browning
pinch of salt

Place diced apples in a medium sized mixing bowl and add agave, sugar, ginger, lemon and salt. Toss to coat and pour into a soufflé dish or serving dish of choice. Top with Crispy Pecan topping. This may be made ahead of time or served immediately.

Crisp
2 cups raw pecans
1 cup raw shredded coconut
1/4 cup packed dates
1/2 teaspoon cinnamon
1/8 teaspoon sea salt

Place pecans, coconut, dates, cinnamon, and salt in a processor fitted with s-blade, process until mixture starts to stick together. Remove and crumble by pinching and flaking on top of apples.
6-8 servings
gingeryAppleCrisp

Holiday “Caramel” Apples

caramel-apples

“Caramel” Apples
When leaves turn color and there’s a chill in the air, I start to think of fresh apple cider, pumpkins, and one of my childhood favorites, caramel apples. I created a Naked version that tastes just like the real thing without all the processed sugar and butter.

Ingredients
6 small to medium apples (fuji or granny smith)
1 cup real maple syrup
1 cup lucuma powder*
1/4 teaspoon sea salt
3 tablespoons coconut oil, melted
Popsicle sticks or craft sticks
1 cup raw pecans, chopped (optional)

Directions
In a medium mixing bowl, whisk together maple syrup, lucuma powder, salt, and coconut oil until a thick, creamy sauce forms. This is a raw version of caramel sauce that can be used in many desserts.
Choose an apple and press a craft stick into the center, pressing through the core halfway. Holding the stick, dip the apple into the raw caramel sauce and turn slowly it to coat the apple. Use a spatula to spread sauce evenly around the apple and to remove excess.
If you like, finish by coating with chopped pecans. Place chopped pecans on flat bowl or plate. Hold the stick and roll the caramel-coated apple in the pecans until well covered with nuts.

*Lucuma is a Peruvian fruit. It is considered a superfood because it is an excellent source of carbohydrates, fiber, vitamins, and minerals, including beta-carotene, niacin, and iron. It has a butterscotch or caramel-like flavor.

Raw Dairy Free Pumpkin Cheesecake

One bite of this special dessert and you’ll say, “No way is this dairy free! No way is this free of processed sugar and gluten and wheat! And it’s good for me?” Yes, it is! It’s full of “good” fats that can actually lower your cholesterol and help your body burn fat. Plus you’re getting all the nutrients of raw pumpkin, raw nuts, and carrot juice. It’s a super-delicious super-dessert!

pumpkin-cheesecake

Crust
Ingredients
3 cups raw pecans
3 dates
1/4 teaspoon sea salt
Directions
Process all ingredients until they start to stick together. Pour ingredients into a 10-inch non-stick springform pan. Spread evenly and press down slightly with hand until gently packed.
Pumpkin filling
Ingredients
3 cups raw cashews, soaked for 1–2 hours, drained, and rinsed
2 cups pumpkin, cubed
1½ cups carrot juice
½ cup lemon juice, freshly squeezed
1 cup agave nectar
1 cup coconut oil, melted in hot bath
1 teaspoon cinnamon, ground
1 teaspoon vanilla extract
1½ teaspoon nutmeg
¾ teaspoon sea salt
Directions
Blend all ingredients in high-speed blender until smooth and creamy. Pour mixture into pan on top of crust. Using spatula gently spread toward edges of pan until even. Place in freezer while making next layer or for 1–2 hours.
Coconut topping
Ingredients
1 cup raw cashews, soaked
1½ cups coconut milk (1 young coconut)
¼ cup agave nectar
1 teaspoon vanilla extract
1½ tablespoons lecithin
¼ cup coconut oil, melted
Pinch sea salt
Directions Blend all ingredients in high-speed blender until light and fluffy. Carefully spread on top of cheesecake filling. This should be at the very top of the pan. Place in refrigerator for 4–6 hours until completely set. Use thin knife to scrape around edges of pan before removing cake from pan. Cut into slices and enjoy!

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