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This Week's Healthy Recipes

Meal 1

Vegan Cobb Salad


12 cups baby spinach, spring mix or chopped romaine

3 cups cooked chickpeas (about 2 15 oz cans)

1 cup grape tomatoes, halved

1 large cucumber, sliced or chopped

1 cup grated carrots

1/2 cup corn

1/2 cup red onion, chopped

6 slices cooked tempeh bacon, sliced

1–2 avocados, sliced

1/2 cup dairy-free cheese (optional)

Fresh dill (optional)

Red Wine Vinaigrette:

1/3 cup red wine vinegar

1 Tablespoon Dijon mustard

1 teaspoon maple syrup

1 teaspoon minced garlic

3/4 teaspoon sea salt

1/2 teaspoon black pepper

1/2 cup extra virgin olive oil


Make the dressing by whisking together all the ingredients in a small bowl or glass jar.

Cook tempeh bacon according to package instructions, if you haven’t already.

Divide the greens among 4 containers if you’re making this for meal prep. Arrange equal portions of chickpeas, tomatoes, cucumber, carrots, corn, red onion, tempeh bacon and cheese on top of the greens.

Just before serving, top salad with avocado and 2-3 Tablespoons of the red wine vinaigrette or your favorite dressing. Garnish with fresh dill, if using.

For mason jar salads: Add 2-3 Tablespoons of dressing to a wide-mouth quart size mason jar. Add ingredients in the following order: onion, carrots, cucumber, chickpeas, corn and tempeh bacon. Add greens and top with cheese. When ready to serve, shake mason jar and dump contents into a bowl. Top with avocado and garnish with fresh dill, if using.


Pickled Cucumber, Red Onion, and Radishes

Makes about 4 cups

1 English cucumber, sliced into 1/4-inch-thick rounds

1 small red onion, sliced into 1/8-inch-thick rounds

8 radishes, sliced into 1/8-inch-thick rounds

1/4 cup coarse salt

2 cups cider vinegar

1 cup sugar

1 tablespoon whole black peppercorns

2 teaspoons mustard seeds

2 teaspoons whole coriander seeds


1. Toss vegetables with 2 tablespoons salt in a large colander set over a bowl, and refrigerate for 1 hour. Rinse well, pat dry, and place vegetables in a clean glass jar or glass bowl. Bring remaining 2 tablespoons salt, the vinegar, sugar, peppercorns, mustard and coriander seeds to a simmer in a small saucepan over medium heat. Simmer for 5 minutes. Pour over vegetables, and let cool for 1 hour. Cover, and refrigerate overnight or up to 3 weeks.


Peach & Tomato Salad

Total: 30 mins

Servings: 12


½ cup balsamic vinegar

¼ cup olive oil

1 tablespoon honey

½ teaspoon salt

½ teaspoon black pepper

6 medium ripe peaches (about 2 lb.), pitted and cut into wedges

2 pounds tomatoes, cut into wedges (about 4 medium tomatoes) and/or cherry tomatoes, halved

1 cup thinly sliced red onion

1 cup crumbled feta cheese

1 cup pecan halves, toasted

½ cup torn fresh basil


Step 1

In an extra-large bowl whisk together vinegar, oil, honey, salt and black pepper. Add peaches, tomatoes, red onion, cheese, and pecans; toss to coat. Top with basil. Serve immediately.

Per Serving:

192 calories, (3 g saturated fat, 2 g polyunsaturated fat, 7 g monounsaturated fat), 11 mg cholesterol, 219 mg sodium, 16 g carbohydrates, 3 g fiber, 13 g sugar, 4 g protein.


Healthy Poached Pears with Banana Ice Cream

Top of Form


3 bartlett pears, peeled & sliced

1 tbs butter

1/2 tsp vanilla extract

cinnamon to taste

1 1/2 frozen, ripe bananas


In a saucepan over medium heat, melt butter.

Add pears & cinnamon.

Stir occasionally and cook until soft.

Remove from heat & stir in vanilla.

For the ice cream: Blend frozen bananas in a food processor until it reaches smooth, soft serve consistency. Serve over warm pears.


Meal 2

Caramelized Onion ‘n’ Pear Pizza


1 large red onion, sliced and separated into rings

3 tablespoons butter

3 tablespoons sugar

1 prebaked 12-inch pizza crust

2 medium pears, peeled and sliced

1 cup shredded part-skim mozzarella cheese

1/4 cup crumbled Gorgonzola cheese

2 cups ready-to-serve salad greens

1 large tomato, sliced

1/3 cup blue cheese salad dressing

1/4 cup chopped hazelnuts


In a large skillet, saute onion in butter until tender. Add sugar; cook and stir over medium heat for 5-10 minutes or until onions are caramelized.

Place crust on an ungreased 12-in. pizza pan; spread with onion to within 1 in. of edges. Layer with pears and cheeses. Bake at 450° for 5-8 minutes or until cheese is melted. Top with greens and tomato. Drizzle with dressing. Sprinkle with hazelnuts.

Nutrition Facts

1 slice: 348 calories, 18g fat (6g saturated fat), 25mg cholesterol, 537mg sodium, 38g carbohydrate (12g sugars, 2g fiber), 11g protein.


Radish Cucumber Salad

Prep Time: 10 min

Total Time: 10 min

Yield: Serves 2 - 3


1 cucumber (about 2 cups), thinly sliced and cut in half

1 bunch radishes (about 2 cups), thinly sliced and cut in half

1/8 red onion (about 1/4 cup), finely diced

3 tablespoons fresh dill

1 can (14oz) chickpeas, drained and rinsed

1 – 2 tablespoons olive oil

4 tablespoons apple cider vinegar

1/2 teaspoon mineral salt, or to taste

freshly cracked pepper, to taste


Prep: Wash the cucumber and radishes. Cut the end off and thinly slice. Cut the larger pieces in half for easier eating. Dice the red onion, and drain and rinse the chickpeas.

Assemble: In a large mixing bowl, add the cucumber, radish, chickpea, dill, apple cider vinegar, oil, salt and pepper, toss well to coat. Season with more dill, salt and pepper to taste.

Serves 3, or 6 as a side


Apple and Tomato Chutney

Prep 30 m

Cook 3 h 30 m

Ready In 4 h


2 pounds apples - peeled, cored and sliced

2 cups water

1 tablespoon mustard seed

2 pounds tomatoes, sliced

2 large onions, chopped

1 clove garlic, chopped

1/2 cup sultana raisins

3/4 cup white sugar

5 teaspoons curry powder

1 teaspoon cayenne pepper

4 teaspoons salt