Tag Archives: vegan

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.

L.O.V.E

It’s all about Love.

And, don’t let anybody tell you otherwise.

I am often asked how I develop new ideas, why I help people get better health, and what drives me to keep doing new things.

It’s simple.

It’s Love.

Or at least, it is my expression of Love. I think we all have a different meaning to this word-LOVE. Some think love is dedication or responsibility, others feel Love is taking care of others, or hopefully even themselves. Love is adoration or desire, love is even compassion. Love expresses itself in unique and magical ways, and for me, it’s in Creativity.

Ever since I was a little girl, I made wonderful and yummy things, from Mud Pies as a toddler, to fresh fruit tartlets that I baked and sold in high school. I then began my work as a chocolatier and made chocolate truffle sculptures, and then as a professional baker, creating artistic and amazing cakes that had hand painted murals dusted with sugar crystals. I even started a giant cookie business at one point, with flavors so daring and expansive, I couldn’t keep up with my orders.

You see, I love the creation- not the business.

Sounds familiar I bet. So many people have talents and just want to play. That was me.

When I became too sick to eat ‘regular’ foods, like the rest of the world, did, you know the so-called SAD (Standard American Diet) diet. All my creative energy went towards healing myself. And I did. It was unbelievable how I trained my mind to think differently.

I began looking at yummy things as healthy yummy things. I learned I grew, and I could see the food functionality in everyone’s bodies.

Kind of like a doctor, but without the medical part. I studied anatomy, the blood systems, endocrine, digestion, hormone, and how nutrition affected each part of us. I was always a bit of a scientist, so, putting my head down into the human form and how to make it work better, was just another form of art for me.

So, here I was, a food lover, and a health lover. How do I make this work? Because no matter how many pills you ask me to take, or how many yucky foods you force me to eat to get healthy- I won’t continue to care for myself if I don’t enjoy life. For people to truly get better and feel fantastic, the foods we eat must taste good.

Well, that’s my specialty, making healthy taste good. I write recipes that mimic comfort foods, the stuff that makes you feel loved. The foods that get into your belly and say “yes!!!” that feels good.

The Truth Bar is a pinnacle moment in my life, a culmination of all that I do and love. It is a creation that has the lifeline of longevity. When I made the bar, I remember saying to my partners, no matter how many bars are out in the marketplace, the one that will get eaten the most, is the one that tastes like a candy bar. I also wanted to make a bar imbued with functional ingredients that promote health, something I have become so passionate about. So, that’s what I made- the healthiest candy bar on the planet.

It’s my way of sharing my love through what I do best. When we say that Truth Bars are ‘Made With Love’, this is my pure expression of it.

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).

Peppermint Chocolate Avocado Mousse

 


And did you know Avocados and Dark Chocolate are two of the most perfect foods? Avocados are packed with the good kind of fat that helps lower cholesterol. Dark chocolate is packed with antioxidants. Plus peppermint has been known to smooth the tummy and aid in digestion. Combine all three and you have a decadent powerhouse of a dessert.

Ingredients
1 ripe Avocados, peeled, cored and cut into chunks

1 cup semi sweet chocolate

1/2  cup almond milk
1/4 cup coconut oil

1/3 cup agave nectar

1/8 teaspoon peppermint extract

Pinch of salt

Directions
1. Melt dark chocolate in a double broiler. Bring about an inch of water to a simmer in your saucepan. Set the heatproof bowl in the mouth of the pot, making sure the water doesn’t touch the bottom of the bowl. Stir chocolate occasionally as it softens. When you have just a few small un-melted chunks, remove bowl from heat (residual heat will melt the rest).

2. Place the remaining ingredients in a food processor and pulse on high for 15-20 seconds. Add the melted dark chocolate and pulse for another 10-15 seconds. Spoon into 4 serving cups and chill for an hour before serving.

Vegan Spiced Cupcakes With Orange Cream Frosting

How do you make cupcakes without flour, eggs, and milk? Easy! This is a fun recipe with a delicious sweet orange frosting. Makes 12 cupcakes.
SpicedCupcake
Spice Cake
Ingredients
½ cup raw almonds
½ cup shredded dried coconut
1 teaspoon ground cinnamon
1 teaspoon ground ginger
½ teaspoon ground cloves
½ teaspoon ground nutmeg
¼ teaspoon sea salt
1 cup raw walnuts
1 cup raw pecans
½ cup medjool dates, pitted & packed
1 teaspoon orange zest (1 orange)
½ cup raisins
Directions
Place almonds, coconut, cinnamon, ginger, cloves, nutmeg, and salt in processor fitted with S-blade and process until finely ground. Add walnuts and pecans. Process until finely ground. Add dates, zest and raisins until mixture begins to stick together. Do not over-process.
Line a cupcake tin with paper baking cups. Fill each cup 3/4 full with mixture. Press down gently to compact each cupcake. Set aside.
Orange Cream Frosting
Ingredients
1½ cups coconut milk
1 cup raw cashews, soak 2 hours, rinse & drain
¼ cup raw agave nectar
1 teaspoon orange zest (1 orange)
1 teaspoon vanilla extract
1 tablespoon lecithin powder, non-GMO
1/3 cup raw virgin coconut oil, melted
Directions
Put coconut milk in blender, add soaked cashews, agave nectar, zest and vanilla and blend until creamy. Add lecithin and oil until incorporated, using a spatula to scrape down sides. Place in airtight container, chill for at least two hours until set.
Assembly:
Use a pastry bag to pipe or spatula to spread frosting over cupcakes. Garnish with orange zest. Can be stored in refrigerator for up to 5 days, or frozen for up to 1 month. Thaw as needed.

Cheesy Kale Chowder


Kale ChowderHot creamy chowders warm the body and the soul on the chilly days of autumn and winter.  And what better way to have your chowder than with Kale and dairy free creaminess.  If you have never tried one of my dairy free creamy soups, you are in for a big surprise. This one is at the top of my list for favorites.  

 

Serves 4-6

Ingredients:

1 tablespoon ghee

1 cup leeks, diced (whites only)

2 cups celery root, peeled and diced

1 bunch of Kale, stemmed and sliced thin

4 cloves of garlic, minced

12 baby portabello mushrooms, sliced

1 QT Vegetable Broth

1 ½ teaspoons of sea salt

½ teaspoon black pepper

½ teaspoon thyme leaves

 

“Cheese Sauce”

½ cup raw cashew butter

¼ cup raw tahini

½ cup water

½ cup nutritional yeast

2 tablespoons fresh squeezed lemon juice

½ teaspoon sea salt

 

Directions:

Melt ghee in 5 QT pot on medium-high heat.  Add garlic, leeks, celery root, salt and pepper and sauté to sweat, about 3 minutes.

Add mushrooms and sauté until mushroom soft and slightly browned. Add kale and sauté an additional 2 minutes.

Pour vegetable stock over vegetables, add the thyme and then reduce heat to simmer.

While soup is simmering, prepare the “cheese sauce” by adding all ingredients in high-speed blender, blend for 30 seconds.

Pour the cheese sauce directly into the pipping hot chowder and stir.  Remove from heat and serve immediately.

Soothing Non-Dairy Turmeric Milk

Not only is this warm drink delicious, it is also soothing for sore throats and stuffy noses. Ginger and turmeric are anti-inflammatory and antiseptic. The black pepper boosts those properties. You can make this with any fresh nut-milk you have on hand or even store bought coconut milk. Make sure you heat it gently to not curdle the milk.

Non-Dairy Turmeric Milk

2 cups homemade almond, coconut milk, or any non-dairy milk of your choice
1 teaspoon turmeric
1/4 teaspoon black pepper
1″ piece of ginger sliced
raw honey to sweeten, if desired

Combine all ingredients and whisk on low heat until milk is warm but not too hot. Serve immediately.

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Soothing Turmeric Almond Milk

Tico Fresh Vegan Tacos

Have you ever hear of the term Tico Fresh?

Tico is short for Costa Rican, so when we talk about Tico Fresh food, it embodies all the beautiful things about this country.

It means the food is fresh, local, and scrumptious.

The food here is Farm to Table.

That’s why each recipe I develop at The Retreat is perfection.

The ingredients just pop!

And this Tuesday is no exception.

But you can enjoy these Vegan Tacos with Cashew Sour Cream any day.

FullSizeRender

These are made with Portobello Mushrooms and Cashew Sour Cream

Ingredients
Small corn tortillas
2 large portobello mushrooms, sliced
1 red bell pepper, sliced
1 sweet onion, sliced
1 tablespoon Nama Shoyu
1 teaspoon cumin, ground
1 tablespoon ghee or coconut oil
1 tomato, diced
1 avocado, sliced

Directions
Marinate vegetables in Nama Shoyu and cumin for 15 minutes.
Sauté veggies in ghee for 3-4 minutes. Remove from heat. Warm
the tortillas on a flat sauté pan. Fill each tortilla with veggies and
Cashew Sour Cream (recipe below) , and top with diced tomatoes and avocado.

Cashew Sour Cream

½ cup cashew butter
1 tablespoon freshly squeezed lemon juice
½ teaspoon Himalayan sea salt

Place all cream sauce ingredients in a blender and blend on high until creamy and smooth.

Enjoy!!!

Red Bean Ceviche

This recipe was developed down at The Retreat. Our whole philosophy down there is “Tico Fresh” and Farm to Fork, basically we want to give you the freshest foods from what we have locally available. And if you know me, you know I love taking familiar recipes and making them “Naked”. When you are craving something fresh and filling, this recipe is perfect. It’s also a great dish to bring to potlucks and picnics.

Red bean ceviche
Red Bean Ceviche
Ingredients
• 1 can of Red Kidney Beans, rinsed thoroughly
• ½ cup red onion, chopped finely
• ½ cup bell pepper, chopped finely
• ¼ cup cilantro, copped finely
• ½ cup fresh lemon juice
• ½ cup fresh orange juice
• salt and pepper to taste
Directions
Toss all ingredients together in a large bowl. Refrigerate for an hour before serving to allow all the flavors to combine.

Avocado Chocolate Mousse

Avo Choc Mousse
Did you know Avocados and Dark Chocolate are two of the most perfect foods? Avocados are packed with the good kind of fat that helps lower cholesterol. Dark chocolate is packed with antioxidants. So I’ve combined them into this decadent powerhouse of a dessert. This will have your whole family asking for seconds.

Ingredients
• 2 ripe Avocados, peeled, cored and cut into chunks
• ¼ cup Cacao Powder
• 2 teaspoons Vanilla Extract
• 3 Tablespoons Maple Syrup
• 1/3 cup Coconut Milk
• 2/3 cup Dark Chocolate Chips
Directions
1. Melt dark chocolate in a double broiler. Bring about an inch of water to a simmer in your saucepan. Set the heatproof bowl in the mouth of the pot, making sure the water doesn’t touch the bottom of the bowl. Stir chocolate occasionally as it softens. When you have just a few small un-melted chunks, remove bowl from heat (residual heat will melt the rest).

2. Place the remaining ingredients in a food processor and pulse on high for 15-20 seconds. Add the melted dark chocolate and pulse for another 10-15 seconds. Spoon into 4 serving cups and chill for an hour before serving.