Are you ready to create a healthier life that supports your dreams and goals?

Pantry Essentials- Vinegars

January 16, 2017 vinegars

Have you cleaned out your pantry yet?  After the holiday rush has faded away, make some time to do a pantry clean out.   Toss out old and outdated ingredients , replenish and invest in a few new essentials to perk up your meals.  With just a splash of a well chosen vinegar you can instantly balance out flavors and add a new layer of yumminess.


Sesame Ginger Cauliflower fried Rice

January 3, 2017 cauliflower fried rice

Prep Time:  30 minutes | Cook Time: 20-30 minutes | Serves: 4-6

Cauliflower florets, pulsed in the food processor or grated into small pieces are a good, grain free substitute for rice.  I love this easy weeknight fried “rice” style one pot entree.  Load  up cauliflower fried rice  with vegetables, (leftover bits work great in this dish) & serve it with a cucumber and seaweed salad.  Add in some animal protein if desired.


Sweet Potato Quesadillas

December 4, 2016 Sweet Potato Quesadillas

Prep Time:  45 minutes | Cook Time: 15 | Serves: 2

Quesadillas make a great easy meal, with a variety of quesadilla wrappers available; gluten free, sprouted grain, grain free or by using dark leafy greens or lettuce for the wrap, there is something that fits everyone’s needs.  Bake a few extra sweet potato to have on hand for the start of a quick week night meal or to pack into your lunch box.


  • 2  each  Baked sweet potato or garnet yams  ( 2 cups)
  • 1 teaspoon cumin, ground
  • 1/4 teaspoon Chili powder
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon Natural Salt
  • 2 each  Tortillas, (brown rice, sprouted grain or whole grain)
  • 1 Cup  leftover sauteed greens or baby spinach
  • 1 cup caramelized onions
  • 1/2 cup  Grated cheddar cheese or dairy free cheese
  • Coconut oil spray
  1. Peel leftover cooled sweet potato and place in a bowl.  Add cumin, chili powder, garlic powder and salt to sweet potato.  Use a potato masher or back of a fork to mash sweet potato together and mix in spices.
  2. Heat saute pan over medium heat.  Spray pan with a small amount of coconut oil spray or 1 teaspoon of coconut oil.  Swirl pan to evenly coat bottom of saute pan.
  3. Spread 1/2 of mashed seasoned sweet potato over 1/2 of tortilla. Place tortilla shell with sweet potato carefully into heated saute pan.
  4. Top sweet potato with 1/2 of leftover greens or baby spinach.
  5. Top greens with 1/2 of caramelized onion.
  6. Sprinkle 1/4 cup of cheese, (if using) on top of caramelized onions.
  7. Fold tortilla in 1/2 to cover filling and gently press down with the back of metal spatula to press ingredients together.
  8. cook tortilla for 1-2 minutes until bottom of tortilla is browned.
  9. Carefully flip filled tortilla over and brown for 1-2 minutes longer on other side.
  10. Remove tortilla from saute pan and place on clean plate to keep warm.
  11. Repeat with remaining ingredients to make next tortilla.
  12. Cut tortilla into 3 even wedges and serve warm as is or with salsa, hot sauce, guacamole or your favorite topping.