cabbage kraut

Easy Cabbage Kraut

Get probiotic rich kraut for a little time in the kitchen.Supporting your gut microbiome by eating probiotic rich foods like this kraut is a simple step to better health.

This recipe is just cabbage kraut, but you can add any other vegetables and herbs you’d like to make a variety of flavors.

Try a variety of vegetables and herbs and see if you have a favorite. I like this with dill and adding in cauliflower or bock choy. Onions add a depth of flavor and hot peppers add a kick.

Making your own kraut is much cheaper than buying the raw kraut in the produce department. You can get about half a gallon from a large cabbage, whereas the 16 oz jars can cost up to $15.

Set aside a little time to make this and you’ll be supporting your gut health and actually start to feel better!

Easy Raw Kraut

Tangy, crispy and probiotic rich kraut for topping your favorite salad, avo toast or by the forkful.
Prep Time30 minutes
Fermenting time7 days
Course: Side Dish
Keyword: cabbage, ferment, Kraut
Yield: 24
Author: Chef Kim


  • 2 quart canning jars
  • 1 large mixing bowl


  • 2 lbs. green or red cabbage 1 large head or 2 small
  • 4 tsp. sea salt


  • Rinse cabbage and remove the outer leaves. Slice thinly, with either a knife or the shredding attachment of a food processor. You may slice it thin or thick, but the key is making it uniform in size.
  • Place shredded cabbage in a large metal or glass bowl. Sprinkle with salt. Massage salt into the cabbage; it will start to release water. Continue massaging until you have quite a bit of water and cabbage starts to soften. This might take a few minutes, and it does require some arm and hand muscles!
  • Using a large glass jar, press cabbage into the container. Do this slowly, with just a cup or two at a time so you can really press down. You want to compact the cabbage as much as possible to eliminate air bubbles and release more water.
  • Once all of the cabbage is in the jar, place something heavy on top (like another jar filled with water) to weigh it down. Press down hard until water covers the cabbage. Ideally, you want at least 1 inch of water on top.
  • Cover jar with a cloth and secure it with a rubber band.
  • Place the jars on a plate or rimmed baking pan and allow jars to sit on the counter or in a cupboard, for a range of 2-6 weeks. The cabbage will start to bubble and may leak over the edges, this is normal.
  • Check the cabbage every few days, push any floating cabbage back under the brine. After a week taste the cabbage. It should be tangy. If any of the cabbage has turned dark and begun rotting, you can scoop that out and make sure the remaining is under then brine. If some mold appears on the top, it is normal, just remove an inch of the cabbage and eat what is underneath.
  • Once it reaches the tanginess you like, remove cloth and top with a lid and refrigerate. Enjoy small servings.


You can ensure better composition of probiotic organisms by adding a probiotic powder to the cabbage and salt when you begin the process.  Some probiotic pills will not be active for fermentation, so it is a trial with what you have, or use this one.
The time it takes to ferment the cabbage and reach the desired taste will be affected by the temperature. It takes longer in cooler environments and shortens when it's hot.

Versatile Mushroom Sauce

This mushroom sauce can be used in a variety of ways and adds so much flavor to anything you mix it with. It might be the cure for bland vegetables or for those who don’t think vegetables taste good. Try it and see!

Try this as a gravy over mashed potatoes or air fried potatoes, tossed with a mixture of roasted vegetables, mix it with green beans and baked for a casserole, use as a white sauce for pasta or zucchini noodles, or thin it out with broth to make a soup. Get your creative hat on and try this in new ways.

The base of the sauce is steamed cauliflower with onion and garlic and cashews to add extra creaminess. Seasonings and herbs ramp up the flavor and the marinated mushrooms add that umami element that is so satisfying.

I hope you enjoy and find many uses for this delicious sauce.

Mushroom Sauce

Creamy and full of flavor, dairy and gluten free
Prep Time30 minutes
Course: Side Dish
Cuisine: American
Keyword: cashew, cauliflower, cream sauce, gravy
Servings: 6
Author: Chef Kim


  • blender


  • 2 cups sliced mushrooms
  • 1 tablespoon coconut aminos
  • 3/4 cup cashews soak for 1 hour
  • 1/2 head cauliflower florets aboout 4 cups
  • 1/2 cup onion
  • 2 garlic cloves sliced
  • 1 tablespoon white miso
  • 1/2 teaspoon onion powder
  • 1 teaspoon each thyme and rosemary
  • 1 teaspoon salt
  • 1/2 teaspoon ground pepper
  • pinch cayenne
  • 1 1/2 cups unsweetened almond or oat milk


  • Soak the cashews in water to cover for 1 hour, drain and rinse.
  • Combine the sliced mushrooms and coconut aminos in a bowl and toss, set aside.
  • Steam the cauliflower and onion until fork tender.
  • Transfer steamed cauliflower and onion to a blender, add the cashews, garlic, miso, herbs and spices. Start to blend on low, slowly add the milk and then turn up the speed and blend until completely smooth.
  • Transfer to a pan and add the mushrooms. Warm gently over medium low heat.
  • Use immediately or store and reheat, add more milk to thin if needed.


*This sauce is great over broccoli, pasta, potatoes and can be used to make green bean casserole, just toss with beans and top with crispy onions and bake.
chocolate mint bar

Chocolate Mint Bars

Ooh! The cooling sensation of this chocolate mint bar is so good. Peppermint and chocolate combine for a one-of-a-kind flavor that seems like it has its own season – winter.

this chocolate mint bar is comprised of a minty brownie base, layered with chewy coconut mint filling and topped with a cacao ganache. You will love it!

Let me know if you try this one!

Peppermint Layer Bars

Minty chocolate brownie, peppermint coconut filling and ganache topping, without processed sugar.
Prep Time45 minutes
Course: Dessert
Cuisine: American
Keyword: cacao, coconut, mint, walnuts


  • food processor
  • 8 inch square baking pan


Brownie base

  • 2 cups walnuts
  • 2/3 cup dates
  • 1/3 cup cacao powder
  • 1/2 tsp peppermint extract
  • 1 tbsp water
  • pinch sea salt

Mint Coconut Filling

  • 3 cups coconut, shredded
  • 2 tbsp maple syrup
  • 1/2 tsp peppermint extract
  • 1/2 tsp spirulina for color optional

Chocolate ganache

  • 2 tbsp coconut oil
  • 1/4 cup maple syrup
  • 1/4 cup cacao powder


Prepare brownie:

  • Place walnuts in a food processor and pulse to break down into a rough meal.
  • Add cacao powder, salt, peppermint and pulse to mix. Then add the dates and blend until crumbly. Add the water and pulse until the mixture starts to stick together.
  • Line a square pan with parchment paper with the paper extending up two sides for pulling the bars out of the pan.
  • Pour brownie mixture into pan and use hands or spatula to press into an even layer.

Prepare the mint layer:

  • Place the coconut in the food processor and blend until it reaches a fine meal texture. Then add the maple syrup, peppermint and spirulina, if using. Blend until it becomes sticky. Pour and press evenly over the brownie layer.

Prepare ganache:

  • Melt the coconut oil, add maple syrup and cacao powder and whisk until smooth and shiny. Pour over coconut layer and chill for an hour.
  • Cut and enjoy. Keep refrigerated for a week or freeze for up to 3 months.
pumpkin mousse

Pumpkin Mousse with Coconut Cream

Are you looking for a quick pumpkin dessert without all the sugar and dairy?This pumpkin mousse with coconut cream blends together quickly and only needs a short time in the fridge to firm up. It’s the perfect dessert to make for your holiday table or whenever you have an extra can of pumpkin puree in the pantry.

The coconut cream used in the recipe is from canned whole fat coconut milk, but you need to chill the can before opening. Refrigerating the can will cause the cream to separate and solidify, which then allows you to scoop out the cream. You can also purchase canned creme de coco, but strain off any water.

Dates are the main sweetener along with maple syrup. If you want to reduce the sugar impact even more, you can omit the maple syrup and increased the amount of dates. Be sure to pit the dates and let them sit covered with water for about ten  minutes to soften them. Before adding them to the blender, strain the dates and squeeze out any extra water.

For a bakes pumpkin pie recipe without the sugar, take a look at this post >> Pumpkin Pie

Pumpkin Mousse with Coconut Cream

This is pumpkin pie without the crust, creamy no bake mousse with light pillows of sweet coconut cream.
Prep Time30 minutes
chill time1 hour
Course: Dessert
Cuisine: American
Keyword: coconut, pumpkin
Servings: 6
Author: Chef Kim


  • blender
  • food processor



  • 1/2 cup dates, pitted soften in water
  • ¾-1 cup coconut cream, from full-fat canned coconut milk chilled
  • 3 tablespoon maple syrup
  • 2 teaspoon vanilla extract
  • 1 can organic pumpkin puree or cook your own
  • 1 ½ teaspoons cinnamon
  • ½ teaspoon ginger
  • ¼ teaspoon nutmeg
  • 2 tablespoon coconut oil, melted


  • 2 cups coconut cream, liquid removed chilled
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla
  • pinch salt


Prepare the Mousse:

  • Drain the dates and add to a blender with the coconut cream, maple syrup and vanilla. Puree to break down the dates.
  • Add the remaining ingredients for the mousse, pumpkin, spices and coconut oil and blend until smooth. Pour into serving dishes and chill for 30 minutes or longer. You can also pour this into a raw nut/seed crust or prebaked pie crust.

Prepare the Cream:

  • In a food processor, combine coconut cream, maple syrup, vanilla and salt, whip until combined well. Freeze for 20 minutes until slightly stiff and serve over mousse.


To use this mousse and cream in a pie crust, make sure to use a nut crust or prebake a traditional crust before filling. You will also need to increase the coconut oil in the mousse to 1/2 cup of melted oil. This will result in being able to cut the pie and have the filling a bit firmer. 
mango fresh and dried

Mango Berry Tart

Fresh fruit, no added sugar, amazing taste, what could be better than this mango berry tart. It is easy and quick to pull together.

I made this for a class on Breaking up with Sugar and everyone loved it. When you are eating whole plant foods, there is less of a need to watch your calories and carbs. Whole plant foods are complex carbohydrates and break down slowly for sustained energy and even blood sugar.  Fruit isn’t the culprit, it’s the non-nutritive added sugars in processed foods that are really causing the problems people have with sugar and raising the risk of disease.

This fruit tart is a delicious way to get healthy sweetness into your life. It is simple and fresh and tastes amazing. It looks beautiful as a tart but also layered in glasses to make a parfait that is suitable for breakfast or dessert.

Give it a try!

Mango Berry Tart / Parfait

Fruity and delicious, creamy and bursting with flavor without added sugar
Prep Time20 minutes
Course: Breakfast, Dessert
Cuisine: American
Keyword: berries, coconut, dates, mango
Servings: 6
Author: Chef Kim


  • 1 food processor



  • cups of shredded coconut
  • ¼ teaspoon vanilla
  • Pinch salt
  • 1/3 cup dates pitted and chopped


  • 2 mangos peeled and chopped (or use thawed frozen)
  • ½ cup dried mango soak for 15 minutes in water
  • 2 cups berries single or mixed, I like blackberries
  • 1 teaspoon lime juice


Prepare Crust:

  • To a food processor, add coconut, vanilla and salt and pulse to combine.
  • Add the dates and blend until dates are incorporated and mixture holds together when pinched. May need a few more dates.
  • Press into a pie dish or use as a layer or topping for a parfait

Prepare Filling:

  • In a food processor, pulse the dried mango and half of the mango cubes until thick and smooth. Be sure you have soaked the dried mango until softened.
  • Add the remaining mango and pulse a few times, should be chunky. Transfer to a bowl.
  • Fold in the berries and pour into a prepared pie crust or layer in cups for a parfait. Chill for an hour before serving.


The filling can be used by itself as a fresh fruit pudding.
Nuts can be added if desired to the coconut mixture, remove equal amounts of coconut as added nuts.
Any kind of berry can be used. If using frozen berries, thaw and strain any liquid before adding to the mango puree.
white bean salad

Artichoke White Bean Salad

This artichoke white bean salad takes on a Mediterranean flare and makes a nice summer meal.

Use low salt canned beans and canned or frozen artichokes, not marinated in oil. Beans are filling and provide much needed fiber and complex carbohydrates along with vitamins and minerals. Artichokes are known for their detoxing qualities, but also provide vitamin C, potassium, fiber and folate.

In the summer when it is hot, you don’t really want to cook. Making this meal salad can be done without adding heat; you just combine the ingredients and enjoy.

White Bean Artichoke Salad

Mediterranean flavors combine in a quick and easy salad
Prep Time15 minutes
Course: Salad
Cuisine: Mediterranean
Keyword: artichokes, white beans
Servings: 4
Author: Chef Kim


  • 2 cups Cannellini beans or Chickpeas cooked
  • 2/3 cup Artichoke Hearts from the can, drained, chopped or frozen, thawed
  • 2/3 cup Cherry Tomatoes halved
  • 1/3 cup Red Onion sliced
  • 1/3 cup Parsley finely chopped
  • 2 2/3 tbsps Extra Virgin Olive Oil
  • 2 2/3 tsps White Wine Vinegar
  • Sea Salt & Black Pepper to taste
  • 1/4 cup feta cheese optional


  • Add all of the ingredients to a large bowl and mix to combine. Divide evenly between bowls or onto plates and enjoy!
lentil and corn salad

Lentil and Corn Salad Bowl

If you are looking for an easy summer meal that is light and satisfying, this lentil salad bowl may be for you. It’s made with lentils, you can make a batch or use canned lentils if it’s hot and you don’t want to add heat to your house or you just don’t have time to cook lentils. I like to make extra when cooking beans and lentils and then portion out two cups into bags and freeze. Then I always have some on hand.

For the corn, you can use frozen, thawed or I like raw corn cut from the cob. Yes, you can eat raw corn, it’s crispy and sweet. I tend to stay away from canned corn and use frozen if I don’t have fresh.

Add colored bell peppers to get a variety of antioxidants, red onion, tomatoes and avocado and you are ready to go.

Whisk together the dressing ingredients and toss. For a twist on flavor, blend the dressing ingredients with a couple spoonsful of salsa.

Easy, satisfying and delicious! Let me know if you give it a try or tag me in a post.

Lentil and Corn Salad

quick, easy and satisfying salad, perfect for warm summer nights
Prep Time20 minutes
Course: Main Course, Salad
Cuisine: American
Keyword: corn, lentil
Servings: 4
Author: Chef Kim


  • 2 cups Lentils, brown or green cooked and rinsed or use canned
  • 2 cups Corn thawed frozen or cut from cob
  • 2 Red Bell Pepper diced
  • 2 Tomato medium, diced
  • 1/2 cup Red Onion finely chopped
  • 2 Avocado chopped
  • 1/4 cup Extra Virgin Olive Oil
  • 1/4 cup Lemon Juice
  • 2 Tbs Parsley very finely chopped
  • 2 Garlic clove, small, minced


  • Divide the lentils, corn, pepper, tomato, red onion, and avocado between four bowls or plates.
  • To a small jar add the oil, lemon juice, parsley, and garlic and shake well until combined. Pour the dressing over the salads, mix well and enjoy!
strawberry chickpea salad

Strawberry, Rhubarb and Chickpea Salad

Add moreAre you looking for a yummy sweet and satisfying salad that is easy to throw together? I got you. Spinach or mixed greens, topped with strawberries, pecans and chickpeas and drizzled with a strawberry rhubarb dressing hits the spot.

If you really like the tang of rhubarb, finely dice a 1/4 cup and toss that in the salad in addition to using it in the dressing.

Don’t make salad too complicated. These simple ingredients provide, protein, fiber and carbs for a satisfying lunch, light dinner or side. Give it a try and let me know how you like the tangy dressing. Add more honey to your liking.

Strawberry and Chickpea Salad

Sweet strawberries, crispy pecans, and filling chickpeas tossed with spinach and topped with a strawberry rhubarb dressing.
Prep Time20 minutes
Course: Main Course, Salad
Cuisine: American
Keyword: chickpea, pecans, rhubarb, spinach, strawberries
Servings: 3


  • 1 cup Strawberries sliced, divided
  • 1/2 cup Rhubarb chopped
  • 2 Tbsp Balsamic Vinegar
  • 2 Tbsp Extra Virgin Olive Oil
  • 1 Tbsp Raw Honey more to taste
  • 1/2 tsp Sea Salt
  • 4 cups Baby Spinach
  • 2 cups Chickpeas cooked or 1 can, rinsed
  • 1/2 cup Red Onion thinly sliced
  • 1/2 cup Pecans


  • Add half of the strawberries, rhubarb, balsamic vinegar, oil, honey, and salt to a small blender and blend until smooth.
  • Divide the spinach, remaining strawberries, chickpeas, red onion, and pecans evenly between bowls. Add the dressing on top and enjoy!

Aquafaba Mayonnaise

When you run out of mayonnaise, whip up this quick aquafaba mayonnaise and see how fresh and good mayo can be. It is so much better than those that have been sitting on the grocery store shelves.

The oil you use will be the biggest flavor you taste, so be sure you like the oil you use. Lightly flavored olive oil or the oils that are infused with other flavors would also make yummy mayo flavors for salads and sandwiches. Cold pressed nut oils would work as well. Use what you like.

If you are not wanting to use a lot of oil, there is a recipe for cashew mayonnaise found here.

Let me know what you think if you give it a try.

Aquafaba Mayonnaise

This is a light tasting, dairy, nut and animal free mayonnaise that is easy to make.
Prep Time15 minutes
Course: Side Dish
Cuisine: American
Keyword: avocado oil, chickpea water
Servings: 2 cups
Author: Chef Kim


  • blender or immersion stick blender


  • 1 cup avocado or grapeseed oil
  • 3 T of chickpea water this is called aquafaba
  • 1 tsp Dijon mustard
  • 1 T lemon juice or cider vinegar
  • ¼ tsp sea salt
  • Pinch cayenne powder


  • Add all the ingredients to a wide mouth pint jar or leftover jar that has a large enough hole to fit the blender tip into.
  • Let the oil settle to where you can see the layers in the mixture.
  • Insert blender to the very bottom of the jar and turn on high. Blend without moving the tip until you see the oil begin to emulsify and the creamy mayo climb up the sides of the jar.
  • When there is just a little oil left on the top of the white creamy mayo, gently lift the blender and blend moving up and down until all the oil is emulsified and no longer visible.
  • Do not blend at the top or Mayo will fly. Keep the tip just below the surface until done.
  • Keep refrigerated.
  • To make this in a regular blender, add the chickpea water and all the other ingredients except for the oil, to the blender.
    Start the blender on low, and slowly drizzle in the oil while the blender is running. Do this through the opening in the lid of the blender. Blend until creamy. Transfer to a jar for storage.


Aquafaba is the strained liquid from a can of chickpeas.
The aquafaba can be substituted with almond milk.
Light olive oil, infused olive oil and cold pressed nut oils will also wok well.
waldorf salad

Picnic Waldorf Salad

This Waldorf salad is ready for a picnic! It is sweet, crunchy and satisfying when it’s warm outside. What makes this Waldorf salad especially good for picnics is that the mayo used doesn’t have eggs, which can make it more susceptible to spoiling.

Making your own mayonnaise results in a better tasting salad. The store-bought kind don’t come close to the flavor of freshly made mayo. In this recipe I typically use the cashew mayo included, but you can also try this nut free vegan mayo.

For the salad, combine fresh crispy apples and grapes, chop some celery and add some crunch with your favorite nuts or seeds. They can be swapped out to your liking. Then stir in the mayo of your choosing and you’re done. Quick and delicious.

This recipe comes from way back in 2011 when I had finished my Raw Chef training and started teaching raw food classes. Let me know if you try it.

Waldorf Salad

Crispy, quick and delicious salad, perfect for a picnic.
Prep Time30 minutes
Course: Salad
Cuisine: American
Keyword: apples, celery, grapes, nuts, seeds
Servings: 4
Author: Chef Kim


  • blender


Cashew Mayonnaise

  • 1 cup cashews soaked for 2 hours, drained
  • 6 tablespoons purified water
  • 1 ½ tablespoons lemon juice
  • 2 pitted dates
  • 1 teaspoon onion powder
  • pinch pepper
  • 1 teaspoon salt
  • 3 tablespoon olive oil mild flavor
  • ½ teaspoon garlic powder


  • 2 large apples, diced
  • 1 cup celery, chopped
  • 1 cup grapes, sliced
  • 1/2 cup walnuts or other nut or seeds
  • 6 tablespoons cashew mayo
  • 2 tablespoons lemon juice
  • 1 tablespoon sweet hot mustard


For Cashew Mayonnaise

  • Soak cashews for two hours or to do a quick soak, add boiling water to cover cashews and soak for 30 minutes. Drain.
  • Add all the ingredients for the mayo, except the oil, to blender and blend until smooth.
  • Scrape down sides and add oil, blend again until completely emulsified. Store in sealed glass jar in refrigerator.

For the Salad

  • Cut fruit and celery and add to a mixing bowl.
  • In a small bowl, whisk together the mayo, lemon juice and mustard. Pour over salad mixture and toss well to coat.
  • Store refrigerated for three days.