Spring Green Mint Smoothie

This creamy mint smoothie is packed full of nutrients to nourish you from head to toe. It’s not too sweet because it’s made with veggies instead of a lot of fruit.  Feel free to swap out what you have on hand, you want to have some good fat from nuts, seeds or avocado, some green leaves for high mineral concentration, vegetables to bulk it up and add complex carbohydrates, fiber and more vitamins and minerals, a green apple and some dates or a sprinkle of stevia leaf, and a plant milk or a few tablespoons of oats and water.

Spring Green Mint Smoothie

refreshing and light but packed with nutrition
Prep Time15 mins
Course: Breakfast, Snack
Cuisine: American
Servings: 1
Author: Chef Kim


  • blender


  • 1/4 cup hemp seeds
  • 1/4 cup mint leaves
  • 1 cup spinach
  • 1 T flax seed meal
  • 1/2 cup zucchini
  • 1-2 dandelion leaves optional
  • 1 cup oat or almond milk or 2 T oats and 1 c water
  • 1/2 green apple
  • 4 dates pitted or pinch of stevia leaf
  • ½-1 cup ice optional or warm water


  • Combine everything except the ice in a blender and blend until smooth.
  • Add ice, if using, and blend again until thickened.
  • If you don't like cold drinks, this works with added warm water as well.


To swap out some of the ingredients is fine to accommodate your taste or what you have on hand.
For hemp- try almonds, cashews or Brazil nuts
For Spinach- try romaine or baby kale
For zucchini or green apple - try thawed frozen cauliflower, celery, pear, or peeled broccoli stem
Any plant milk will do, so use what you like.



Cucumber-Pineapple-Kiwi Pops

Healthy tastes great with these cool and cleansing popsicles that hit the spot!  It’s hard to find healthy fruit popsicles. Fruit pops in stores have added sugars and artificial flavors. Ingredients you don’t want.

These cucumber fruit pops are so easy to make, there’s no excuses for not having a healthy, fun and delicious treat in your freezer. The ingredients can be tweaked to your liking.  If you’re not a fan of pineapple try mango or watermelon, if you want to ramp up the nutrition even more, add a handful of spinach or kale. Berries make a great add in but you could try sliced banana and orange wedges too.
Another easy way to have popsicles on hand is to make an extra large smoothie when you make one for breakfast or lunch, and freeze some of it to have as a popsicle later.

Who doesn’t like popsicles? They are a wonderful alternative to the sugar laden frozen desserts that temp us in the grocery isle. Go ahead and make your own healthy version.

Cucumber-Pineapple-Kiwi Pops

Cooling and cleansing pops that hit the spot when you crave something cold and sweet, but without the sugar!
Prep Time20 mins
Course: Dessert
Keyword: cucumber, kiwi, pineapple, popsicle
Servings: 10
Author: Chef Kim


  • blender


  • 1 Medium cucumber, peeled and chopped
  • 1 cup fresh pineapple chunk
  • 3 kiwi, peeled and thinly sliced
  • 2 tbsp lemon juice
  • Pinch sea salt


  • In a blender, combine the chopped cucumber and pineapple, 1 kiwi, lemon juice and salt. Blend to completely purée.
  • Divide between popsicle molds or Dixie cups.
  • Divide kiwi slices among the molds.
  • Insert sticks and freeze until firm, about 4 hours.
    When ready to serve, dip molds in cool water to gently remove molds or if using Dixie cups, tear the cup away from the frozen pop.


If kiwi is not a favorite fruit, try berries or slices of banana.
Lemon protein balls

Cool Lemon Protein Balls

Need a snack or quick fix that’s high in phytonutrients and good for you? Here you go! These cool lemon protein balls have everything you need for a clean snack packed with whole food nutrition.

These snack balls are made with nuts or seeds, dates, prunes or raisins, protein powder (this is the one I use) nut/seed butter, cinnamon, lemon zest and juice. Pretty simple, you just need a food processor to make it really easy. If you don’t have one, it takes a little more muscle, but it’s doable.

Give them a try and let me know what you think.

Cool Lemon Protein Balls

A whole food snack that's makes for the perfect bite.
Prep Time20 mins
Course: Snack
Keyword: gluten free,, nut free option, protein, vegan
Servings: 14 balls
Author: Chef Kim


  • food processor


  • 1 cup dates, prunes, or raisins
  • 1 cup nuts or seeds (brazil, walnuts, cashews, pumpkin, sunflower, hemp)
  • 1 scoop plant based vanilla protein
  • 1 Tbsp nut/seed butter (almond, cashew, sunflower)
  • ½ tsp cinnamon
  • ¼ tsp salt
  • 1 Tbsp lemon zest
  • 1 Tbsp lemon juice


  • Place the dates, prunes or raisins in the food processor and add your choice of nuts/seeds. Process by pulsing until finely ground.
  • Add remaining ingredients except the lemon juice and mix until combined.
  • Add the lemon juice only if needed to make the mixture softer and stickier so that it forms a dough.
  • Shape dough into balls, about 2 tablespoons, and place in the freezer. Taste great and cools you off when eaten right out of the freezer. Keep refrigerated or frozen to extends the shelf life.

If you do not have a food processor:

  • Lay the dates, prunes or raisins on a baking sheet and place in a warm oven, about 300 degrees, for about five minutes. This will soften them.
  • Transfer them to a bowl and using a wooden spoon, mash them into a paste. This will take a little muscle. Once you have a paste, chop the nut or seeds you choose to use very fine and stir those into the paste.
  • Stir in the remaining ingredients, mixing well to evenly combine the ingredients.
  • Form into ball and refrigerat or freeze.


Granola bars

Molasses Granola Bars Conquer the Snack Attack

The snack monster is real, and these molasses granola bars conquer that snack attack by supporting the body’s needs with satisfying taste and healthy nutrients.  Usually when we give in to snacking we can feel like a failure afterwards.  These bars can make you feel awesome because you’re taking care of yourself and the ones you love.

You can customize these bars to suite your needs and tastes by substituting ingredients you want to include to help you reach your health goals.  Think along the lines of different kinds of dried fruits, adding nutritional powders, whether its plant protein or super food powders, adding in spices, or using almond or cashew butter in place of the tahini or maybe try switching up the molasses and using yacon syrup, coconut nectar, brown rice syrup, or honey. There are so many varieties you could make. I hope you give them a try.

Molasses Granola Bars

Crunchy or chewy, you decide. These bars are full of flavor and satisfy those snack cravings.
Prep Time20 mins
Cook Time20 mins
Course: Breakfast, Snack
Cuisine: American
Keyword: almonds, oats, pumpkin seeds, sunflower, walnuts
Servings: 24 bars
Author: Chef Kim


  • large mixing bowl
  • 9X13 pan,
  • parchment paper,
  • saucepan,
  • Spatula
  • rolling pin, optional


Dry Ingredients

  • 2 cups chopped raw nuts walnuts, pecans, almonds or sunflower/pumpkin seeds (mixture)
  • 2 cup gluten free old fashioned oats
  • 1 ½ cup gluten free crispy rice
  • 1 cup dried fruit raisins, cherries, chopped dates or apricots or mixture
  • ½ cup flax hemp or sesame seeds
  • ½ cup kale chips crushed (optional- add a nice nutritional punch)

Wet Ingredients

  • ¾ cup molasses or maple syrup or mix both
  • 3 tablespoons coconut sugar
  • 1 tablespoons coconut oil
  • 2 tablespoons tahini sesame butter
  • 1 teaspoon vanilla extract
  • ½ teaspoon fine sea salt

For Savory bars;

  • 1/4 tsp cayenne pepper
  • 1 tsp fresh cut herb: thyme or rosemary


  • Prepare a 9x13 baking dish by lining it with parchment paper, extending the paper over the edges. Have that close and ready.
  • In a large mixing bowl, combine the dry ingredients: nuts/seeds, oats, crispy rice, dried fruit, flax/hemp/sesame and kale chips, if using.
  • In a small saucepan, combine the wet ingredients: coconut oil, tahini, molasses/maple syrup, coconut sugar, vanilla, salt and herbs, if making savory bars.
  • Bring to a boil over medium heat, reduce heat to low and simmer for 3 minutes, while stirring constantly. It should be bubbling as you stir.
  • Being careful not to burn yourself, pour into the oat mixture and stir quickly to coat everything.
  • Transfer mixture to the prepared pan and use another sheet of parchment to cover mixture and press the mixture evenly into the pan. It is also effective to use the flat bottom of a measuring cup or rolling pin to evenly press down the mixture.
  • For chewy bars, place pan in the refrigerator to chill.
  • When completely cooled, cut and store refrigerated for two weeks. Freeze for longer life and individually wrap for a quick snack to grab on the go.
  • For crispy bars, bake at 350 degrees for 20 minutes. Cool and cut into bars.
Apple snacks

Tahini Caramel Dip is Perfect for Fall Snackin’

The leaves on the trees have turned and all the sweet and tart apples are in season. What’s your favorite kind of apple? This time of year I think tahini caramel dip and apples make the perfect snack. Sweet, crunchy and satisfying.

Tahini caramel dip can also be used swirled into a brownie recipe, thinned and drizzled over banana nice cream or even added to a cup of joe or chai. Give it a try, I think you’ll agree it’s a recipe that delivers on taste without all the sugar found in traditional caramel.


Tahini Caramel Dip

Perfect sweet and gooey caramel
Prep Time20 mins
Course: Dessert
Cuisine: American
Keyword: coconut, dates, tahini
Servings: 8
Author: Chef Kim


  • food processor


  • 8 oz (bag) shredded unsweetened coconut
  • 1 cup dates pitted and soft
  • 2-4 tbsp tahini
  • 1 tsp vanilla
  • 1/2 tsp sea salt


  • Pour shredded coconut into a food processor, cover and turn on. Process the coconut until it starts to get creamy. This will take about 3-4 minutes.
  • When the coconut begins to come together into coconut butter, add the dates, vanilla and salt. Process again until the dates break down completely and the mixture starts looking like thick caramel.
  • Stop and scrape the sides of the container. Add 2 tablespoons of tahini and blend until completely incorporated. Stop and taste. If cloyingly sweet or not quite creamy enough, add 2 more tablespoons of the tahini.
  • Store in a sealed glass dish or jar. Can be stored at room temperature for up to two weeks. Longer in the refrigerator. Allow to come to room temperature or warm under running hot water to make it dip ready.


This dip can be thinned with water or plant milk and whisked to make a sauce or drizzle.



Pumpkin granola w/ yogurt

Pumpkin Granola – Not Just For Breakfast!

This is the time of year pumpkin and pumpkin spice are found everywhere. This pumpkin granola hits all the marks when it comes to tasty healthy breakfast, snacking or other uses.

It’s perfect for breakfast. Most mornings, I  grab a bowl of granola and yogurt along with a cup of chai in the morning. The warming spices hit the spot on these cool fall mornings. But it’s definitely great for more than just breakfast. I will, on occasion, add granola to my lunch salad, and also keep a baggie of granola with additional dried fruit added in the car for when I find myself hungry while doing errands. I also use the granola in cookies or raw power balls and definitely on top of banana nice cream, yum!

The bulk of this pumpkin granola can be oats with nuts, seeds and dried fruit or the oats can be omitted if you don’t want the grains. Remember though that oats are a great source of protein, vitamins and minerals, so if you tolerate them, find gluten free organic oats to add to this recipe.

The nut and seeds can really be any combination you like. I typically add sunflower, sesame, and pumpkin seeds and then walnuts, almonds and pecans. I like crunchy granola and adding variety increases the nutrient diversity. But you can certainly trim down the additions and stick with just seeds, or just nuts or one or two of your favorites.

Dried fruit can vary also, but with the pumpkin flavors in this granola I like dried cranberries- it just makes it all the more fall inspired.

The pumpkin binder in this granola is a combination of pumpkin purée, honey, maple syrup, molasses, pumpkin spice and a little oil. You cook this for a bit and then stir it into the oats, seeds & nuts.


Pumpkin Granola

Fall flavors with a lot of crunch
Prep Time15 mins
Cook Time45 mins
Course: Breakfast, Snack
Keyword: almonds, oats, pecans, pumpkin, pumpkin seeds, sunflower, walnuts
Servings: 12
Author: Chef Kim


  • 4 cups gluten free oats
  • 1/2 cup walnuts chopped
  • 1/2 cup pecans chopped
  • 1/2 cup almond chopped
  • 1/2 cup pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1/2 cup pumpkin puree
  • 1/4 cup honey
  • 1/4 cup maple syrup
  • 1 Tbs molasses
  • 1/2 cup water
  • 2 Tbs coconut oil grape seed or mild olive oil
  • 2 tsp pumpkin spice combine cinnamon, ginger, nutmeg
  • 1 tsp vanilla
  • 1/2 tsp salt
  • 1/2-1 cup dried cranberries substitute dried fruit of choice


  • Preheat the oven to 325 degrees.
    Combine the oats, nuts and seeds in a large mixing bowl. You can use whatever combination of nuts and seeds, more or less, or omitting the oats and adjusting them to the overall for a total of 6.5 cups.
  • In a small saucepan, combine the honey, maple syrup, pumpkin puree, molasses, water and oil. Bring to a simmer, stirring to combine. Let simmer for five minutes. It will foam up, so keep an eye on it and stir so that it doesn’t boil over.
  • Remove from the heat and stir in the vanilla, spice and salt.
  • Pour this over the oat & nut mixture and use a spatula or wooden spoon to stir to coat everything well.
  • Transfer the mixture onto two sheet pans. Bake for 15 minutes. Stir and bake for another 15 minutes, rotating the sheet pans on the shelves.
    The granola may be done at this point, if it’s golden brown. If not bake for an additional 15 minutes, remove and let cool. The granola crisps up as it cools.
  • When the granola has cooled, add the desired dried fruit.
    Store in an airtight container for up to a month.


baked gluten free banana bread

The BEST gluten free and vegan Banana Bread

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I love banana bread and have enjoyed more than my share of banana bread over the years – traditional, vegan and gluten free banana bread. Gluten free bread typically needs more eggs than I like, in order to hold the grain together. Vegan breads typically are not gluten free, because the the gluten is needed to hold things together. This recipe hit the mark. It is an adaptation of a vegan recipe, in which I altered the nut butter, flour and sugar,  And to date, it really is the BEST gluten free banana bread.

 I usually blend my own flour with a combination of oats, brown rice and almond flours. But in this case, I had some 1:1 gluten free flour blend by King Arthur. I picked this blend because it has the greatest amount of whole grains compared  to Bob’s and Pamela’s brands. Tapioca and potato starches are often the first ingredients listed is gluten free flour blends, but in this blend, rice, whole grain brown rice and sorghum flour are listed first. 

The potato and tapioca flour/starches used in gluten free flours are simple starches and go into the bloodstream like sugar, quickly raising the blood sugar. Whole grain flours have more fiber and slow that process down so the spike is not as rapid. So I encourage using whole grain flours above processed flours and starches. Many gluten free products are made with high starch concentration resulting in greater impact on blood sugar regulation. So take caution when eating gluten free as it can increase insulin resistance if the majority of products eaten are made with high starch content flours.

The sweeteners in this bread are bananas and just a little maple syrup. The maple syrup can be substituted with honey or another liquid sweetener. Try making a date syrup by blending dates and water.

Tahini is my favorite butter to use in this recipe, but cashew butter is mild as well. Other seed and nut butters can be used, just be mindful of the flavor that comes with it. Peanut butter and almond butter have strong flavors. 

The stir ins can be anything you fancy – any nut, seeds, dried fruit or chocolate chunks. Some combinations to consider are: cranberry-walnut, raspberry-white chocolate, chocolate chip-coconut, apricot-coconut, cherry-pumpkin seed and mixed berry-pecan.

The BEST (gluten free and vegan) Banana Bread

Prep Time15 mins
Cook Time1 hr
Course: Breakfast, Snack
Cuisine: American
Keyword: banana, bread, gluten free,, vegan
Servings: 8 pieces
Author: Chef Kim


  • mixing bowl
  • 4X8 bread pan


  • 3 bananas brown
  • 1/3 cup tahini or cashew butter almond or peanut butter
  • 1/4 cup maple syrup honey or date syrup
  • 2 tablespoons flax meal
  • 2 tablespoons plant milk almond, oat, coconut
  • 1 teaspoon vanilla extract
  • 1 1/4 cup gluten free flour
  • 2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 cup coconut flakes
  • 1/2 cup walnuts chopped


  • Preheat oven to 350 degrees.
  • In a mixing bowl. mash the bananas.
  • To the bananas, add the wet ingredients and flax meal, mix well.
  • In a smaller bowl, stir together the flour, baking powder and salt. Add this to the banana mixture and stir.
  • Fold in the walnuts and coconut flakes.
  • Transfer to an oiled bread pan and smooth the top.
  • Bake for 60 minutes or until knife inserted comes out clean.


The tahini can be replaced with any other seed or nut butter, just keep in mind the flavor will transfer. Tahini and cashew butter are very mild compared to others.
The coconut flakes and walnuts can be substituted with your favorite nuts, seeds, dried fruit or chocolate chips



Roasted Carrot Hummus

Ooh My! You will adore this recipe roasted carrot hummus if you like savory snacks and creamy spreads that can be topped off with a variety of veggies and sprouts. This savory hummus recipe is is quick and easy to blend together and if you don’t have tie to roast the carrots, just shred some raw carrots and add a little sprinkling of dried herbs to ramp up the flavors.  For traditional hummus flavor keep the Mediterranean spices, but for a creative edge, try garlic with rosemary and thyme.

When roasting carrots, if you cut the carrots into similar size pieces, they will cook evenly within a set time. when I roast vegetables I will typically roast a large quantity to have ready to use in other dishes or as sides. So fill up your baking sheet and get roasting, use a portion for this recipe.

To roast carrots, cut and toss with a little olive oil or to be oil-free, use broth or coconut aminos to coat the carrots. Sprinkle with salt and dried herbs and roast at 375-400 for 20-30 minutes. Length of cooking time will depend on the size of your pieces and the temperature.

When they are fork tender, they are ready. Use some in this recipe and save the remaining pieces for adding to a grain wellness bowl or even blended with some broth into a rich and creamy soup.

Roasted Carrot Hummus

A perfect dip or spread, packed with a nutritional punch and gentle sweetness.
Prep Time15 mins
Cook Time20 mins
Course: Appetizer, Snack
Cuisine: Mediterranean
Keyword: carrots, chickpeas, dip, hummus, spread, tahini, white bean
Servings: 4
Author: Chef Kim


  • food processor
  • knife
  • Blender (optional)


  • 3/4 cup roasted carrots mashed
  • 1 ½ cups or 1 can cooked chickpeas
  • 3 T tahini
  • 3 T lemon juice
  • 1 T cumin
  • 2-6 T water
  • 1 T olive oil optional
  • ½ tsp sea salt


  • Carrots can be roasted or raw in this hummus.
  • To roast, cut carrots in half or in large chunks, toss with some olive oil or broth and place on a baking sheet. Roast at 400 for 20-30 minutes. (Roast a big batch to eat and keep out ½ cup for this recipe)
  • If using raw, shred the carrots before continuing.
  • Combine carrots, chickpeas and remaining ingredients in a food processor or blender and blend until smooth. Start with the least amount of water and add more water if needed, to reach the smoothness and consistency desired.
  • Transfer to a serving bowl to use as a dip or spread onto toast, tortillas or collard leaves and pile high with chopped vegetables and avocado and roll up to make wraps.
  • Store in a sealed container in the refrigerator for up to a week.

Three Ways to Use Your Canned or Dry Beans

We have been under stay-at-home orders for about four weeks now. Did you stock up on canned items or dried beans?  I ended up getting the last 2 pound bag of navy beans on the shelf when I was shopping a couple weeks ago.  I have since batch-cooked them all, giving me a large quantity of white beans to incorporate into snacks and meals. I froze a few bags, used some in this SOUP and came up with the following three ways to use your canned or dry beans. For a primer on cooking dry beans go HERE.For each of these recipes you can use canned beans or some you’ve cooked yourself. Any white bean will do.

The first recipe is for a snack dip or lunch spread and one of the favorites in my house, Roasted Carrot Hummus, where we load it on flatbread crackers or pita bread and pile on chopped veggies or raw kraut or kimchi.

This next recipe is a hearty salad with White Beans, Oranges and Arugula. I love fresh greens with beans. Another combination to consider is: roasted chickpeas with garlic and back pepper, or plain tossed with shredded kale, bell peppers and tomatoes with a balsamic dressing

The third bean-based recipe is a Mediterranean Skillet Meal. It’s easy to make with staples on hand. Again canned beans work just as nicely as your own cooked beans. I had artichokes and canned tomatoes in the pantry, so this came together quickly. If you make this during the summer when the tomatoes are at their peek, slow roasted tomatoes substituted for the canned tomatoes are lovely!

Try one of these recipes or all of them and make beans a common ingredient in your meals. Not only do beans taste good and have a nice supply of vitamins, minerals and fiber, they actually improve the gut microbiome, which is an important part of the immune system. At this time, during this pandemic, the immune system is vitally important. (Actually it is all the time.)

Quick Whole Food Snacks To Have On Hand:

Whole fruits and fruit salad

Raw Vegetable sticks or sliced, in separate containers ready to go.

Thinly sliced root vegetables, tossed with aminos or a little olive or coconut oil spray, baked until crispy chips

Dates stuffed with a whole almond or pecan or nut butter and kept frozen. This is like caramel candy.

Trail mix– combine nut and seeds mixture with chopped dried fruits, cacao nibs and coconut flakes, optionally season with spices, cayenne and salt

Kale chips– Tear leaves off the stem, massage with olive oil or aminos and sprinkle with herbs/spices, salt and toss. Or for a sweet salty chip toss with a teaspoon of coconut sugar and salt. Bake at 300 for 15 minutes, turn and bake another 5-10 checking so they don’t burn. If you have a dehydrator, dry overnight.

Popcorn – toss with 1 T each of coconut oil and maple syrup, sprinkle with cinnamon

Popcorn – toss with coconut aminos and nutritional yeast for a cheesy flavor

Spiced nuts/seeds – toss choice of nuts/seeds with coconut aminos, garlic powder and cayenne or a little maple syrup and water, sprinkled with cinnamon, cardamom, turmeric and pepper, bake at 325 until dry and crisp.

 Fruit Sorbet – 1 frozen banana, 1 cup frozen cherries or berries, ¼ cup dairy free milk blended together on high speed until smooth, thick and creamy soft serve texture. Use a food processor if you don’t have a high speed blender.