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I homeschool and have a health ministry for friends, family, and health lovers world-wide. I'm totally into all-natural and avoid chemicals, food additives, etc. even in my cosmetics. I am working toward eating Vegan, Organic, and raw as much as possible (my family too). I'm married, and have two small kids and two grown step kids. Optimal Health - God's Way ".....and the fruit thereof shall be for meat (FOOD), and the leaf for MEDICINE." Ezekiel 47:12 KJV

Sunday, May 8, 2016

California Avocado Chickpea Salad Sandwich Recipe (vegan)

10 min
10 min
A quick and easy vegan pita sandwich with a delicious chickpea and avocado salad inside.

I tried it first with pita bread and then another time with Eureka organic bread. Eureka won. This is also good on lettuce leaves if you're having a no starch meal.

I like adding organic red pepper, sesame seeds (for extra protein), and for more fat burning fresh garlic, fresh turmeric root, and cumin.


Serving Size: 4
1(15-oz.) can chickpeas (also known as garbanzo beans), rinsed and drained
1ripe, Fresh California Avocado, seeded and peeled 
1medium lemon, juiced
Salt and pepper to taste
1 cupbaby spinach leaves
8slices ripe tomato
2whole wheat pitas, halved and opened


  1. In a medium bowl, combine chickpeas and avocado using a fork or masher until well combined but still chunky. Add lemon juice, salt, pepper.
  2. Arrange spinach and tomato in pita. Place ¼ mixture of salad into each pita and enjoy!
Variations: add cucumber slices, shredded carrots or shredded daikon radishes.
Recipe developed by King Soopers/City Market RD Nutritionists www.kingsoopers.com/health-matters

Calories 240; Total Fat 7 g (Sat 1 g, Trans 0 g, Poly 1 g, Mono 4 g); Cholesterol 0 mg; Sodium 400 mg; Potassium 370 mg; Total Carbohydrates 36 g; Dietary Fiber 10 g; Total Sugars 2 g; Protein 9 g; Vitamin A 1052 IU; Vitamin C 15 mg; Calcium 22 mg; Iron 2.4 mg; Vitamin D 0 IU; Folate 51 mcg; Omega 3 Fatty Acid 0.1 g


% Daily Value*: Vitamin A 20%; Vitamin C 25%; Calcium 2%; Iron 15 %

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

**Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Thursday, April 14, 2016

Detox Cabbage Salad recipe (vegan, gluten free, soy free)

I made this tonight as part of the meals included in Thomas Delauer's Organic Total Body Reboot (www.organichealthprotocol.com). I actually enjoyed it and will eat it again even after the 7 day program is over.

Ingredients (all organic):
1/2 cup raw shredded cabbage
1 small handful parsley
1 carrot
1 red beet
1 knuckle size piece of ginger (grated)
1 TBS melted coconut oil
1 tsp turmeric powder
Juice of 1/4 lemon
1/2 TBS apple cider vinegar
1/2 tsp pink Himalayan sea salt
Black pepper to taste
1-2 TBS filtered water (just enough to make sure all the veggies get coated completely; add more water if necessary after mixing with salad)

Place cabbage and parsley in a large bowl.
Shred the carrot and beet in a blender. Add to the bowl.
Place all other ingredients in a small glass jar with a lid and shake. Pour over the salad. Mix thoroughly.

Tempeh Scramble recipe (vegan, gluten free)

I can't believe I actually enjoyed this!

By the way, I'm not a fan of consuming soy, but organic fermented soy like tempeh is actually healthy. This is a great vegan alternative to scrambled eggs.

I used organic coconut oil instead of olive oil.


Tempeh Scramble
Prep time:  
Cook time:  
Total time:  
Serves: 2
  • 8 oz Tempeh
  • 1 cup Broccoli
  • 1 tablespoon Water
  • ¼ teaspoon Turmeric
  • 1 teaspoon EV Olive Oil
  • 1 large Bell Pepper (sliced)
  • 1 medium Onion (sliced)
  • 2 Roma Tomatoes (diced)
  • Salt and Pepper (to taste)
Optional Fixings
  • 1 Avocado
  • Hot Sauce
  • Ketchup
If you have a Food Processor
  1. In the bowl of the food processor add the tempeh, broccoli, water and turmeric
  2. Pulse until the broccoli and tempeh are well chopped
  3. In a large pan add the oil, bell pepper and onion
  4. Saute until the pepper and onion begin to soften, about 5 minutes
  5. Add the tempeh/broccoli mixture and cook another 3 minutes, or until the veggies are cooked and the tempeh begins to brown
  6. Stir in the tomatoes
  7. Season with salt and pepper
  8. Serve up and enjoy!!
If you don’t have a food processor
  1. Chop the tempeh and broccoli into a fine dice
  2. In a bowl combine the tempeh, broccoli, water, and turmeric. Set aside
  3. In a large pan add the oil, bell pepper and onion
  4. Saute until the pepper and onion begin to soften, about 5 minutes
  5. Add the tempeh/broccoli mixture and cook another 3 minutes, or until the veggies are cooked and the tempeh begins to brown
  6. Stir in the tomatoes
  7. Season with salt and pepper
  8. Serve up and enjoy!!

Brown rice with veggies recipe (vegan, gluten free, soy free)

Simple meal!


1 cup Organic brown rice or sweet brown rice
1 cup Organic Mixed Vegetables (available at BJs Wholesale Club)
1 cup organic vegetable broth (chicken broth if not vegan)
1 cup water
1 TBS Organic coconut oil
1 tsp Sea salt
Black pepper to taste (optional)


Cook rice in a rice cooker with broth, water, oil, and salt. Toward the end of the cycle add the mixed veggies. When cycle is done stir everything together and let sit on warm for a few minutes.

Saturday, April 9, 2016

Zucchini & Sweet Potato Noodles With Thai Almond Sauce Salad recipe (vegan, gluten free, and soy free)

This is great! Even my hubby loved it.

I added sweet white onion, sea salt, black pepper, and culantro.

I used chickpeas instead of quinoa, coconut aminos instead of Braggs, rice vinegar instead of red wine vinegar, and Sky Valley Sriracha instead of Thai chili paste (I'd like to try the paste, just didn't have any).


Inspired by this recipe from Inspiralized
Serves 4 |
  • 2 medium zucchinis, spiralized into medium noodles
  • 1 small sweet potato, spiralized into thin noodles
  • 1 large red bell pepper, sliced into thin strips
  • 3 medium carrots, peeled and sliced into thin strips
  • 1 cup cooked quinoa
  • 3-4 green onions, chopped
  • 2 Tbsp chopped raw almonds (optional)
For the sauce:
  • 3 Tbsp Bragg's aminos (or soy sauce)
  • 2 Tbsp red wine vinegar
  • 1 Tbsp lime juice
  • 1/2 Tbsp olive oil
  • 3 Tbsp natural almond butter
  • 2 tsp garlic red Thai chili paste
  • 1 tsp fresh grated ginger
  • 1 Tbsp almond milk (or water)
  1. Place all the sauce ingredients in a blender and blend until smooth and creamy - or simply whisk ingredients together well. Taste and adjust if necessary. 
  2. If desired, lightly saute the zucchini and sweet potato noodles, bell pepper, and carrot with 1 Tbsp olive oil until slightly soft. 
  3. Place all veggies in a large bowl along with the cooked quinoa and green onion. Pour the dressing over the salad and toss until thoroughly combined. 
  4. Top with additional green onion and chopped almonds.  
  5. Enjoy!

Tuesday, April 5, 2016

Zucchini “Noodles” with Sesame-Peanut Sauce salad recipe (vegan, soy free, gluten free, mostly raw)

Prep time
Total time
I used chickpeas in mine and added finely chopped red onion, sea salt, and black pepper. I also used a combination of both zucchini and yellow squash. For the peanut butter, use organic Valencia if possible. This is a great healthy dish, and I'll be making it more often.


Spiralized zucchini stands in for pasta in this ultra-lite dish, while peanut butter, garlic, ginger, and a touch of sesame oil create a burst of flavor. Make it more filling by adding a legume such as edamame or chickpeas or cubes of baked tofu.
Serves: 2
  • 3 small zucchini (about 16 ounces)
  • 1/2 red bell pepper, shredded or julienned
  • 1 tablespoon natural peanut butter
  • 1/2 to 1 tablespoon water
  • 1/2 tablespoon cider vinegar
  • 1/2 tablespoon soy sauce, gluten-free tamari, or coconut aminos
  • 1 to 2 cloves garlic, pressed or minced
  • 1/2 to 1 teaspoon sriracha or other chile sauce or red pepper to taste
  • 1/2 teaspoon toasted sesame oil (see note in nutrition data below.)
  • 1/2 teaspoon grated fresh ginger
  1. Wash the zucchini well and trim off their ends. Use a spiralizer or a mandolin to turn the zucchini into “noodles.” Line a large serving bowl with paper  towels or a clean tea towel. Place the zucchini
  2. noodles in the bowl along with the red bell pepper.
  3. In a small bowl, whisk the peanut butter with 1/2 tablespoon of water and all remaining ingredients. If the mixture is hard to combine, add up to another 1/2 tablespoon of water, but be careful not to make the sauce too runny.
  4. Remove the towels from under the zucchini noodles. Add the sauce and stir well to coat the noodles completely. Serve right away. (Leftovers can be refrigerated, but water from the zucchini may seep into the sauce, making it pool in the bottom of the bowl; stir well before serving.)
The 1/4 teaspoon of sesame oil per serving adds substantial flavor and only 10 calories and 1.25 grams of fat, but you can reduce it by half if necessary.
Nutrition Information
Serving size: 1/2 of recipe Calories: 116 Fat: 5.7g Carbohydrates: 12.3g Sugar: 5.8gSodium: 237.5mg Fiber: 3.8g Protein: 5.5g


Saturday, March 19, 2016

Raw Fudge recipe (raw, vegan, soy and gluten-free)

Great use for leftover almond pulp! Yum!

Got leftover almond pulp from making almond milk? Try making this raw almond pulp fudge with your leftovers.

    5 min

    1 hour 5 min

    2 weeks in freezer

    6 servings 

Recipe Directions

  • 1. Place cashews alone in your food processor and process until they become small and crumbly. You are making flour out of cashews!
  • 2. Add dates to the cashews and process again until the mixture sticks together and the dates are well processed.
  • 3. Add the remaining ingredients and process again until the mixture turns a lovely dark chocolatey brown. Stop processing before it gets too buttery. (There should still be air between the small bits so that you will be able to press them down into your pan.)
  • 4. Dump the mixture into a brownie dish or small cake pan and press down very firmly using your clean hands.
  • 5. Throw this raw almond pulp fudge recipe into the freezer for at least one hour. This fudge should always be kept in the freezer. Slice before eating and eat right out of the freezer. They won't turn rock-hard. They will be nice and chewy. Do not refrigerate or defrost.

The Rawtarian's Thoughts

By The Rawtarian
This recipe is only for those of you who have leftover almond pulp from making almond milk in your blender. (If you do not have leftover almond pulp, then do not bother making this recipe! Make my regular raw brownie recipe instead.)
For an even more delightful fudgey dessert, ice the fudge with raw chocolate icing before freezing. (Not necessary though, still very good without the icing.)