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Archives for December 2024

SPLIT PEA SOUP

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14 Oz bag of green split peas, washed. 

3 bay leaves 

8-10 cups vegetable stock 

1/4 cup olive oil 

2 cup sliced carrots

1 cup diced celery

1 cup chopped onion

1 tsp Thyme

Kite hill sour cream to garnish and some dried chives and a faint drizzle of Whole Foods Savory Fig balsamic vinegar or a splash of Lemon juice. 

*I cooked this soup in the Insta Pot. You can use the old fashion pot, just takes a longer time. I actually love the flavor better the old fashion way. 

Put the peas, bay leaves, veggie stock in the pot. Cook on soup with the Insta-pot. 

OR

*In a regular pot, bring to boil, turn to simmer with a lid on.  This will take 2-3 hours. 

*In a large frying pan add the olive oil and all the vegetables. Cook them on low until to your liking. 

*Add the cooked veggies and Thyme to the pea soup. 

*Garnish and eat. 

FALAFEL with VEGAN CUCUMBER YOGURT SAUCE

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1 can or box organic garbanzo beans

1/2 cup Organic chopped onion

1 head roasted Organic garlic (how to below)

1 tablespoon organic olive oil

1/2 tsp baking soda

1 tsp baking powder  

1/2 teaspoon xanthan gum

2-4 tbs. organic Honeyville almond flour

Salt

1 tsp Organic Cumin

2 tsp Organic Parsley or 2 tbs  Organic Fresh Parsley

1/2 tsp Organic Coriander 

1/4 tsp Organic Cardamon 

3” piece Fresh Organic Turmeric  (Whole Foods) OR

2 teaspoons powder organic turmeric

1/2 tsp. Organic Cayenne pepper (opt)

Organic Spray Olive Oil (Thrive Market, Amazon, Whole Foods)

Preheat oven to 400°

*In a food processor or vitamix put the garbanzo beans, onion, garlic, salt, cumin, parsley, coriander, turmeric, cayenne pepper and pulse until well chopped. Put mixture in a bowl and refrigerate for 1 hour.  

*After the hour you’ll want to sprinkle baking soda and baking powder, xanthan gum and 2 tablespoons of the almond flour. Mix well. If the mixture holds together to form a ball you are good to go. If not add more almond flour. I used 4 tablespoons. 

*Line a cookie sheet with parchment paper. I greased the parchment paper with the olive oil I used when roasting  the garlic, spreading it out with a pastry brush. 

You can grease the parchment with spray Olive oil for ease. 

*Make the Falafel balls and put them on the oiled cookie sheet. Spray the top of the falafel balls with spray Olive Oil. I made 20 balls. 

Bake for 15 minutes, turn them and bake an additional 5 minutes. 

CUCUMBER SAUCE

1 cup Kite Hill Yogurt

1 cup finely chopped, Organic Cucumber (remove the seeds before chopping)

2 tbs very finely minced Organic Fresh Mint

1 tbs Organic lemon juice 

1/2-3/4 tsp Himalayan Pink Salt 

*For the best sauce make it ahead and let it sit overnight. 

Falafel are traditionally served on pita (Thrive Market)

ROAST GARLIC BULB

Preheat oven to 350 degrees

Cut the top off the garlic bulb. Slightly pull the garlic apart. Drizzle, generously, olive oil on the garlic bulbs, however many you decide to cook.

I cook mine in a small baking dish. It takes approximately 45 minutes to cook. It will look creamy and golden. You will be able to squeeze the garlic out of the skin.

TACO SALAD

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3 tbs olive oil

1/2 cup chopped organic celery

2 chopped organic garlic cloves

1/2 cup chopped organic carrot

1/2 cup chopped organic shallot

1 chopped organic bell pepper (I used an orange pepper)

1  pkg Organic Sieta Taco mild (Thrive Market, Amazon, Whole Foods)                 

1 1/2 cups sautéed Mushrooms 

1 tsp Organic Ground Ancho Chile

2 tsp Organic Freeze Dried Oregano

1 – 13 oz Organic Black Beans (drained)

1/2 cup organic vegetable broth (Bonafide. Thrive Market)

1/2 pound organic greens ( I used 1/2 pkg. of a 1# package of Spring Mix)

Green Olives as many as you like (I love 365 from Whole Foods)

1 – 7oz. pkg. Good Plant Cheddar Cheese Olive Oil Shreds (Amazon, Whole Foods)

3 Organic Plum Tomatoes chopped

Organic Salsa (I used Organic Jacks Cantina Salsa from Costco, 365 from Amazon and Thrive Market brand are equally good)

Kite Hill Sour Cream or yogurt

In a skillet add olive oil. Start heating it up and add all the vegetables and sauté until soft. When the veggies are soft add the Ancho Chile and Oregano and the package of Sieta taco mix and 1/2 cup vegetable broth. Allow this to simmer for 10 minutes or until most of the broth is absorbed. Stir it occasionally. When time is up add the black beans. 

In a very large bowl you will be layering together 3 layers of the taco ingredients with the greens. 

Simple, 1st Layer will be the greens. On top of the greens add the veggies then 1/3 shredded vegan cheese, 

1 chopped tomato and crumbled olives. Repeat this 2 more times. This will help eliminate the need to mix so much. More equal distribution of ingredients. 

Time to eat. Take what you want and then top it with the desired amount of salsa and Kite Hill sour cream. 

BLACK BEAN CAROB OR CHOCOLATE BROWNIES

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1 – 13.4 oz. organic black beans (I used Whole Foods 365 in a carton)

3 tablespoon raw honey

1/4 cup organic olive oil (Thrive Market)

1 cup organic almond flour  (Terrasoul.com or Amazon)

1/3 cup organic carob powder (Terrasoul.com or Amazon) OR sub powdered cacao

1 teaspoon baking powder

1/2 tsp baking soda

1 teaspoons organic vanilla (Simply Organic. iherb, Vitacost, Amazon)

1/2 cup organic raw chopped walnuts (Terrasoul.com or Amazon)

Preheat oven to 350°

Prepare an 8×8 pan by lining it with parchment paper. Do a slight spray oil. 

In a food processor add the first seven ingredients. Leave the diced up walnuts out. Blend until smooth. 

The batter will be very thick. Pat the brownie batter into the pan with your fingers to get it evenly distributed. You can put a piece of parchment paper on top to make it press down easier.

Bake for 20 minutes. 

BROWNIE ICING

1/3 cup organic butter flavored coconut oil

1/8 cup raw honey

1/3 cup organic carob powder (Terrasoul.com or Amazon) OR sub same amount with powdered cacao

1/3 cup organic carob chips (Aussie unsweetened carob chips.  Amazon) OR same amount of dark chocolate chips (Davis Chocolate. 3 ingredient, Sweetened with coconut sugar

1 tsp organic tapioca flour

1 tsp vanilla

Melt the vegan butter in a saucepan. Add the raw honey, carob powder, carob chips and vanilla. Mix well with the heat on to melt the chips. With the heat still on you will lightly sprinkle the tapioca flour while continuously stirring so it thickens a bit more. 

Spread all over the cooled brownies. Top with the walnuts. Refrigerate. 

ROASTED GLAZED CARROTS

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1# Organic Carrots (peeled and washed)

1/2 cup raw, organic walnuts 

2 tablespoons organic vegan butter

1 tablespoon raw, honey

Pink Himalayan sea salt

Preheat oven to roast at 400°.

Cut carrots in approximately 4 inch strips. Lay them on a parchment paper lined bar pan.

In a small food processor combine the walnuts, butter, and honey. Process until everything becomes a paste.  Spread this mixture all over the carrots.

Put the carrots in the oven to roast for five minutes. Remove them from the oven, mix them up some more laying them flat on the bar pan and put them back in the oven. Toss them around a few more times while cooking in the oven.

Total cooking time will be 15 minutes.

CREAMY TOMATO SOUP

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4 tablespoons organic olive oil

1 chopped organic shallot

3 finely chopped organic garlic cloves

1 cup organic vegetable broth

1 18.3 oz jar of organic diced tomatoes (I use Jovial from Italy)

1 teaspoon sea salt

1 tablespoon organic lemon or lime juice (Volcano. Amazon)

1 teaspoon organic Italian seasoning (Frontier co-op. 

Organic crushed red pepper if desired

1 cup Kite Hill sour cream 

1 – can or box organic cannellini beans (Jack’s Quality. Thrive Market)

In a sauce pan saute shallot and garlic until soft. Add all the rest of the ingredients and stir. Blend the soup in a blender. Put back in pot, heat and serve. Can garnish with dried or fresh chives or fresh basil.

VEGAN SWEET POTATO / CAROB MOUSSE

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1 Cup cooked organic sweet potato

2-3 tablespoons raw honey

1/4 cup organic carob 

1 – 5.4 oz can organic coconut cream (use the entire can liquid and all) Nutiva Brand (Thrive Market, Amazon)

1 oz organic almond milk (Elmhurst. Thrive Market)

1 tsp Simply Organic vanilla  

1/4 tsp cinnamon 

Pinch of pink Himalayan sea salt 

Preheat oven to 375

Bake sweet potato in the oven until soft,  a fork will easily be inserted. 

In a blender or food processor add all of the ingredients and blend. 

Place the ingredients in bowl or parfait glass. Chill for one hour. 

CACAO VERSION (for serious chocolate lovers)

1 cup cooked organic  sweet potato 

2 tablespoons raw honey

1/4 cup cacao

1/4 cup organic date sugar (Health Garden. iherb or Amazon)

1 – 5.4 oz can organic coconut cream (use the entire can liquid and all)

1 oz organic coconut milk 

1 tsp Simply Organic vanilla  (Simplyorganic.com, Vitacost or Amazon)

1 tsp Simply Organic maple flavor

Pinch of pink Himalayan sea salt 

CREAMY DRESSING

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6-7oz Kite Hill sour cream

6-7oz Vegan Mayo (Whole Foods refrigerator FOLLOW YOUR HEART)

2-3 tablespoons organic agave

1/4 cup organic nutritional yeast

1 teaspoon Simply Organic garlic powder

Put all ingredients in a bowl and mix with an immersion blender.

SALAD DRESSING

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1/4 cup organic olive oil (Thrive Market brand)

3 tablespoons organic cream of balsamic vinegar 

2 tbs raw honey

5 tbs Kite Hill sour cream 

1 tbs organic mustard 

1 teaspoon Simply Organic garlic powder

1 teaspoon Simply Organic onion powder

Add all ingredients in a bowl and mix with an immersion blender.

WHAT ARE ADAPTOGEN ESSENTIAL OILS  

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An adaptogen essential oil can either stimulate or relax your nervous system depending on what your body needs.  So adaptogen essential oils help the body to adapt to external stress and normalize bodily function.  Not all essential oils have this duo personality. Here are the adaptogenic essential oils to reach for if you are unsure of what your body or mind may need. 


LAVENDER is a universal oil that has traditionally been known to balance the body and to work wherever there is a need. If in doubt, use lavender.  It has calming, sedative, antidepressant, and anti-inflammatory properties. My most go to essential oil to put in a blend is Lavender. 

LEMON promotes clarity of thought, and invigorates. Studies find it boosts immunity, helps with relaxation and reduces depression. 

PEPPERMINT purifies and stimulates the conscious mind. It also improves mental accuracy 

BERGAMOT helps relieve anxiety and lifts your mood. 

GINGER is gentle and stimulating to help boost energy level. 

It helps with physical energy and courage. 

CEDAR WOOD  stimulates the limbic brain, the part of the brain which is the center of our emotions. It stimulates the pineal gland which increases melatonin.  It is calming and purifying. 

ORANGE is uplifting, it induces relaxation, reduces depression and helps boost immunity. 

A blend to create a super adaptive boost would be to combine three of these essential oils together.  For example, combine Lavender, Lemon and Bergamot. 

Another way to incorporate these adaptogen essential oils is to know exactly what you need to address and make a blend with that one particular essential oil to address your need and add one of more adaptogen essential oils to that blend boosting the effectiveness of your blend. For example, you are experiencing grief, sadness or loss you can make a blend containing your pick of essential oils known to address those certain issues you are experiencing along with the adaptogen essential oil. 

Knowing that Rose, Chamomile, Jasmine, Sandalwood, Frankincense, or Cinnamon essential oils help with grief use any one of these oils to make a blend and add one or two adaptogenic essential oils to your blend. 

*A diffuser blend that I would put together to address grief while you sleep would be:

4 drops Chamomile 

10 drops Lavender

5  drops Bergamot 

10 drops Orange

*A diffuser blend that may help with brain fog could be:

10 drops of Cedar Wood

10 drops of Lemon

10 drops of Peppermint

*A diffuser blend to help with the immune system:

10 drops of Lemon (may help build white blood cells)

10 drops of Orange

10 drops of Clove