Wheat Free Sunflower Crunches

Prep Time: 10 minutes Cooking Time: 15 minutes Yields: 10 servings Ingredients: 1 cup sunflower seeds 1/2 cup sesame seeds 1 tablespoon poppy seeds (optional) 1 1/2 tablespoons olive oil 1 tablespoon maple syrup Directions: Preheat oven to 375 degrees. Combine sunflower, sesame and poppy seeds in a blender. Blend until combined. Add oil and maple syrup, blend [...]

Veggie Muffins

Prep Time: 15 minutes Cooking Time: 15 minutes Yields: 8 servings Ingredients: 2 cups spelt flour 1/2 cup finely chopped fresh parsley 1/2 teaspoon sea salt 2 eggs, beaten 1 cup grated or finely chopped veggies 1 cup soy or rice milk Directions: Preheat oven to 325 degrees. Lightly grease a muffin tin. Mix flour, parsley and salt [...]

Sautéed Edamame

Prep Time: 5 minutes Cooking Time: 30 minutes Yields: 4 servings Ingredients: 2 cups shelled edamame (get them pre-shelled in the frozen section) 1 tablespoon olive oil 1/2 teaspoons sea salt Juice of 1 lemon 2 tablespoons chopped cilantro Black pepper to taste Directions: Cook edamame in boiling water for 10 minutes. Drain beans and chill in the [...]

Roasted Garlic Spread

Prep Time: 5 minutes Cooking Time: 45 minutes Yields: 8 servings Ingredients: 1 head of garlic 1 tablespoon olive oil Directions: Preheat oven to 375 degrees. Carefully slice the entire head of garlic about1/4 of the way down, exposing the cloves. Drizzle oil over the entire head. Wrap in parchment paper and then aluminum foil. Place in the [...]


Prep Time: 5 minutes Cooking Time: 40 minutes Yields: 6 servings Ingredients: 1 cup yellow corn grits 1 teaspoon tamari 1 tablespoon olive oil Generous pinch dried basil 3 cups filtered water Directions: Place all the ingredients in a saucepan and whisk to combine. Bring to a boil over medium-low heat, whisking frequently to prevent lumping and scorching. [...]

Plantain Chips

Prep Time: 20 minutes Cooking Time: 10 minutes Yields: 12 servings Ingredients: 6 green plantains Juice of 6 limes 2 tablespoons coconut oil Directions: Peel the plantains and slice very think on the diagonal. Soak the slices in lime juice for 10 to 15 minutes. Dry thoroughly and heat broiler. Toss plantains with coconut oil in a bowl. [...]

Parsnip Chips

Prep Time: 10 minutes Cooking Time: 30 minutes Yields: 10 servings Ingredients: 1 pound parsnips Olive oil Sea salt to taste Black pepper to taste Directions: Preheat oven to 350 degrees. Wash parsnips well. Slice parsnips very thin, crosswise, creating circular pieces and place in a bowl. Drizzle lightly with olive oil, salt and pepper and toss so [...]

Mixed Spicy Nuts

Prep Time: 5 minutes Cooking Time: 15 minutes Yields: 8 servings Ingredients: 2 cups mixed, raw nuts—almonds, cashews, pecans 1 teaspoon coconut oil 1 tablespoon maple syrup 1 tablespoon garam masala 1 teaspoon sea salt Directions: Preheat oven to 300 degrees. In a bowl mix together nuts, oil and maple syrup. Lay nuts on a cookie sheet and [...]

Manna Bread Snack

Prep Time: 5 minutes Yields: 2 servings Ingredients: 2 thin slices of sun seed Manna Bread 1 tablespoon raw almond butter or tahini Sprinkle of goji berries or raisins 1 tablespoon coconut flakes Directions: Lay the manna bread slices on a plate. Spread a thin layer of almond butter or tahini on each slice. Decorate each slice [...]

Kidney Bean Spread

Prep Time: 10 minutes Yields: 10 servings Ingredients: 2 cups cooked kidney beans plus1/4 cup juice from beans 3 tablespoons brown rice vinegar 2 cloves garlic 3 tablespoons olive oil 1 tablespoon flax seed oil 1/2 teaspoon sea salt 1/4 cup minced cilantro 1/4 cup minced green onions Directions: Combine beans, bean juice, vinegar, garlic, oils and [...]