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This Week's Recipes


Spinach Quiche- CRUTLESS!!!! Gluten free*

by Susan Huff, Soulful Seed

6 eggs lighten beaten

2 cups chopped spinach

1 cup - non- dairy milk - or Organic Milk

1 cup cheese - goat, cheddar, vegan - any kind you LOVE! Grated or chopped

2 spoons of GOOD mustard

Pinch of salt and pepper

Beat eggs, add milk and mustard- pour in greased baking dish, add chopped spinach, now top with all of the cheese - and it looks lovely to lay asparagus spears on top as decor- they do not need to be cooked first - Now bake at 350o about 20 minutes until it is not shakey!!! WaLa you have breakfast lunch or dinner - done and done!


Meal 1

Healing Cream of Greens Soup


This is the perfect soup to make when you feel like you're getting sick. The greens are packed with phytonutrients and antioxidants that will have you on the mend in no time.

Swap options: I love the super-subtle coconutty notes from the unrefined coconut oil, but if you don't have any you could use olive oil instead. To add even more nourishing ingredients, try ginger or cayenne to kick up the heat and clear your sinuses. Stir in some cooked quinoa for a heartier meal.


2 tablespoons unrefined coconut oil, divided

1 onion, diced

1 sweet apple (such as Gala, Honeycrisp or Braeburn), diced

4 cloves garlic

2 teaspoons sea salt, divided

5 cups (1 pound) frozen broccoli florets

3 cups (5 ounces) baby spinach

4 cups gluten-free vegetable broth

Freshly ground black pepper


1. In a large saucepan, heat 1 tablespoon of the coconut oil over medium-high heat. When it shimmers, add the onion, apple, garlic and 1 teaspoon of the salt. Cook, stirring occasionally, for 5 to 7 minutes, until the vegetables have softened.

2. Add the broccoli, spinach, broth and remaining teaspoon of the salt. Bring to a boil, then reduce the heat to medium-low and simmer for about 10 minutes, until the broccoli is tender and the spinach has wilted.

3. Remove the pot from the heat and purée directly in the pot using an immersion blender, or, working in batches, transfer the mixture to a blender and purée until smooth (be careful when blending hot liquids); return the soup to the pot. Stir in the remaining tablespoon of oil.

4. Serve in bowls topped with some pepper.

Spinach and Garlic Potato Patties

Prep Time 20 mins

Cook Time 25 mins

Total Time 45 mins

Servings: 20

Calories: 96 kcal


1 pound potatoes (about 4 medium-sized potatoes), boiled, peeled and quartered

1/4 cup milk

1 tablespoon butter

1 tablespoon olive oil

1 yellow onion , diced

1 bag 8 to 10 ounces baby spinach

3 garlic cloves , minced

salt and fresh ground pepper , to taste

1 cup shredded parmesan cheese

2 tablespoons lemon juice

1 egg , lightly beaten

2 cups panko crumbs

1/4 cup olive oil , for frying (add more as needed)



Sour Cream

Soy Sauce


Combine prepared potatoes and milk in a large mixing bowl; using a potato masher, mash the potatoes until smooth and creamy. Set aside.

Heat 1 tablespoon butter and 1 tablespoon olive oil in a large skillet over medium heat.

Add chopped onions and cook for 2 to 3 minutes, stirring occasionally, until translucent.

Add spinach and garlic to skillet; season with salt and pepper and continue to cook for 2 more minutes, or until spinach is wilted.

Remove from heat and add spinach mixture to the potatoes.

Stir in cheese and lemon juice.

Add egg and panko/bread crumbs; stir until thoroughly combined and smooth.

Shape the mixture into patties.

Heat olive oil in a large skillet.

Working in batches, fry each patty on both sides until golden brown; about 3 to 4 minutes per side.

Transfer potato patties to a paper towel–lined plate.

Serve with yogurt, sour cream, soy sauce, etc...

Southern Green Beans and Potatoes

Prep Time 15 Mins

Total Time 37 Mins

Yield Serves 4 (serving size: about 1 cup)


2 teaspoons olive oil

1 medium onion, halved and very thinly sliced

2 garlic cloves, sliced

1/4 teaspoon crushed red pepper

3 cups unsalted chicken stock

3/4 teaspoon kosher salt

1 1/2 pounds small red and gold potatoes, a strip peeled from the center of each

1 pound green beans, trimmed

How to Make It

Step 1

Heat oil in a 5-quart saucepan over medium-high. Add onion. Cook, stirring occasionally, until just tender, about 2 minutes. Add garlic and red pepper, and cook, stirring frequently, until onion is tender, about 3 minutes.

Step 2

Add stock, salt, and potatoes. Bring to a boil, then reduce to a steady simmer. Simmer 10 minutes or until the potatoes are just tender enough to be pierced with a fork but still firm.

Step 3

Add green beans, cover, and simmer until very tender, about 6 minutes. Use a slotted spoon to transfer the potatoes and green beans to a serving dish. Bring the liquid to a boil, and cook until reduced to 1 cup, about 6 minutes. Spoon over the vegetables, and gently fold to mix. Serve hot.

Browned Butter Bananas with Orange-Brandy Sauce


4 medium bananas

1 1/2 tablespoons butter

3 tablespoons brown sugar, divided

2 tablespoons thawed orange juice concentrate

1 tablespoon brandy

1 tablespoon water

1/8 teaspoon salt

2 cups vanilla low-fat ice cream

Mint sprigs (optional)

How to Make It

Step 1

Peel bananas, and cut bananas in half lengthwise. Cut each half crosswise into 2 pieces.

Step 2

Heat a large nonstick skillet over medium-high heat. Add butter to pan, swirling to coat. Cook butter 1 minute or until lightly browned. Add bananas; sauté 1 minute or until browned and tender, turning once. Add 1 tablespoon sugar, stirring gently until sugar dissolves. Place bananas in a medium bowl.

Step 3

Combine remaining 2 tablespoons sugar, juice concentrate, brandy, 1 tablespoon water, and salt in pan. Bring to a simmer; cook 1 minute. Drizzle sauce over bananas. Serve immediately over ice cream. Garnish with mint sprigs, if desired.

Meal 2

Smoked Paprika Potato Spinach Salad with Homemade Blue Cheese This site is optimized with the Yoast SEO Premium plugin v9.5 - / Yoast SEO Premium plugin. [if lt IE 9]> <![endif] Global site tag (gtag.js) - Google Analytics

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Yield: 2 servings


1 pound red potatoes

1/2 medium yellow onion

2 cloves garlic

3 tablespoons heavy cream

1 tablespoon smoked paprika

1/2 teaspoon salt

1/4 teaspoon red pepper flakes (optional)


3 to 4 handfuls baby spinach

1/4 cup homemade blue cheese dressing

Heat oven to 400˚ F.

Cut potatoes into 1/2″ cubes. Dice onions into similar sized chunks. Place the potatoes and onions in a roasting pan. Mince garlic and add to pan along with the heavy cream, paprika, salt, and pepper flakes. Using a spoon or your hands, toss everything together so that potatoes and onions are coated.

Bake for 10 minutes, stir, and bake for another 15-20 minutes or until potatoes are tender. Remove and let cool. Make the blue cheese dressing according to directions. Assemble salad with slightly cooled potatoes, spinach, and the dressing.

Sautéed Spinach with Apples and Onions


1/4 cup white wine or white balsamic vinegar

1/4 cup white wine

1 tablespoon lemon juice

2 tablespoons maple or agave syrup

pinch salt

dash white pepper

2-3 sprigs fresh thyme, leaves only

1 onion, sliced

2 apples, washed, cored and sliced

10-12 ounces fresh spinach, cleaned and trimmed

2 tablespoons olive oil


Mix the white vinegar, wine, lemon juice syrup, salt, pepper and thyme in a small bowl, and set aside.

Clean and slice the apples into the vinegar/wine sauce.

Place 1 tablespoon oil in a small pot, sauté the onion rings until glassy and soft.

Add the apples and vinegar wine sauce and cook until the apples are soft, but not mushy.

Remove from the heat.

In a large frying pan, heat the other tablespoon of olive oil. Sauté the spinach until just wilted.

Place on a serving dish and drizzle the apple, onion sauce on top.

Green Bean Asparagus Salad


1 lb fresh green beans 1 lb fresh asparagus 1/2 red onion, chopped 1/4 cup fresh parsley, chopped finely 2 cups cherry tomatoes, sliced in half Kosher salt Pepper 2 tablespoons Olive oil Additional olive oil for roasting The juice of 1 lemon


Preheat oven to 400 degrees. Prepare green beans by washing and snapping of ends. Cut in bite size pieces. Put in a roasting pan and drizzle with olive oil and sprinkle with kosher salt. Let the beans roast until tender, about 20 minutes. The asparagus will take less time so add them about 10 minutes into the roasting time of the green beans.

Prepare the asparagus by washing and snapping off the woody ends. Cut in bite size pieces and put in a roasting pan and drizzle with olive oil and sprinkle with kosher salt. Chop the onions, tomatoes, and parsley. Put all vegetables in a large bowl and add the lemon juice, pepper, more olive oil to taste.

Easy Apple Banana Cake Bread Recipe


2 cups flour

3/4 teaspoon baking soda

1/8 teaspoon salt

2 teaspoons cinnamon

2 bananas , mashed

1/2 cup sugar

1/4 cup brown sugar

1/3 cup sour cream

1/4 cup vegetable oil

2 eggs

2 teaspoons vanilla

1/2 cup diced apple, skins removed

1/2 banana, sliced thin for garnish


Preheat oven to 350 and prepare 9×5 inch loaf pan, cake pan, OR tarte pan with parchment paper or grease it generously.

In one large bowl mix flour, baking soda, salt and cinnamon.

In another large bowl mix together banana, sugar, brown sugar, sour cream, oil, eggs and vanilla.

Add wet mixture to the flour mixture and stir well till all is incorporated.

Stir in apples and mix to evenly distribute.

Pour into pan.

Lay thin sliced bananas on top to caramelize as bread bakes.

Bake for 1 hour and 10 minutes, until golden brown and a stick inserted in the middle comes out clean.

Cool before removing from pan.

Cut and ENJOY!



Meal 3

Potato, Bell Pepper, and Spinach Hash

PREP TIME10 minutes

COOK TIME30 minutes

TOTAL TIME40 minutes


2 Tablespoons olive oil

4 cups cubed red potatoes, unpeeled

1 bell pepper

1/2 a yellow onion

1 zucchini

3 cups baby spinach

1 teaspoon garlic salt

1/2 teaspoon Kosher salt

Fresh black pepper

4 eggs

1/2 pint cherry tomatoes, quartered

1 bunch fresh chives, chopped


 Preheat the oven to 425 degrees.

 Heat olive oil over medium heat in a large cast iron skillet or other non-stick, oven proof skillet.

 Add potatoes, toss to coat with the oil, cover the skillet, and cook for 10 minutes.

 Meanwhile, chop the onion, bell pepper, and zucchini into bite sized pieces. After the 10 minutes are up, uncover the skillet and stir in the onion and pepper. Turn the heat up to medium high and cook for another 10-12 minutes or until potatoes are softened and vegetables are golden brown.

 Stir in the zucchini and spinach and cook until spinach is wilted, about 2 minutes. Sprinkle mixture with garlic salt, salt, and black pepper. Make 4 small wells in the mixture and crack an egg into each one. Immediately place the skillet in the preheated oven and bake until whites are set but centers are still runny, 5-7 minutes.

 Remove the skillet from the oven, toss the grape tomatoes and chives on top, and serve.

Vegetable Sauté with Orange and Balsamic

Yield: 4 Servings


1/2 lb. haricots verts or thin green beans, trimmed

2 Tbs. olive oil

2 medium shallots, halved and thinly sliced (about 1/2 cup)

1 tsp. chopped fresh rosemary