Pumpkin pie shake


Pumpkin Pie Shake


I love a good pumpkin pie,  but it is usually loaded with fat and calories. This has the taste I crave, but it’s much healthier.  It makes a great sweet treat or even an easy breakfast.


1 cup organic milk of your choice ( my favorite is almond vanilla)

1  banana, frozen and cut into pieces

1  pitted date

1 cup canned pumpkin

1 tsp vanilla extract

Pinch of pumpkin pie spice

Whip in the blender until creamy.  If you are feeling really naughty you could even add a bit of whipped coconut cream.

Veggie Egg Muffins

These can be made ahead for a quick breakfast and can be eaten on the go.  They also make a healthy and filling snack.

Servings 12 Muffins
Prep Time 10 Minutes
Cook Time 20 Minutes


  • 6 Large Eggs


  • 3/4 Cup washed and torn up baby spinach 


  • 1/4 Cup minced onions


  • 3/4 Cup chopped bell pepper 


  • 3/4 Cup  sliced mushrooms


  • Tablespoon extra virgin olive oil 


  • 1/2 Tsp each sea salt and black pepper


  • 1/4 Cup shredded cheese



  1. Preheat oven to 350 Degrees and grease muffin cups with olive oil
  2. Beat eggs in large mixing bowl with a splash of milk
  3. Heat olive oil over medium heat and sauté onion, red bell pepper, and mushrooms until onions are caramelized 
  4. Combine sautéed vegetables with beaten egg and stir gently. Add sharp cheddar cheese if desired 
  5.  Pour egg mixture into greased muffin cup, up to 3/4 full.
  6. Place muffin pan in oven and bake for 20 minutes, until eggs are set.
  7. Remove from oven and let cool for about 15 minutes before serving.

Berry Quinoa



2 cups quinoa, rinsed

1 tsp cinnamon

2 tsp vanilla extract

2 tbsp maple syrup

2 cups fresh berries

4 cups water

2 bananas, mashed

1/4 Tsp salt



Add all ingredients into the slow cooker and mix well. Cover slow cooker and cook on low for 6 hours. Serve and enjoy.

Macaroni and “Cheese”

I love mac and cheese, but my belly doesn’t.   This isn’t as good as the heart attack in a bowl that my granny used to make for Thanksgiving, but it is still pretty stinking tasty.   Plus it’s vegan and easy to make.



8 oz macaroni (we use rice noodles)

3 cups butternut squash, diced

2 cups sweet potato, peeled and diced

1 Tbs olive oil

1 cup yellow onion, chopped

1 garlic clove, minced

1 Tbs dijon mustard

½ tsp paprika

½ cup vegetable broth

¾ cup canned coconut milk

1 tsp soy sauce (we use gluten free Braggs Amino Acids)



Cook pasta to al dente. Drain and return to pot. Meanwhile, steam squash and sweet potatoes until tender.  Transfer to a blender. In a large skillet, sauté onion in olive oil for 5 minutes. Add garlic and sauté one more minute. Add paprika, mustard, salt, pepper, and stir. Pour into blender with the squash and sweet potatoes. Add coconut milk and soy sauce, purée smooth. Pour sauce over pasta, stir and serve.

Vegan Parmesan Cheese

Usually I am not a big fan of fake cheese, but this one is similar enough to the real thing.




½ cup raw cashews

2 Tbs nutritional yeast flakes

½ tsp sea salt




Using a food processor or blender, process the three ingredients until  crumbly in texture. Store in the refrigerator for up to a month.

Garlicy Green Beans

This is a great alternative to the typical green bean casserole that uses cream of mushroom soup and fried onions.  Instead of overly processed goo, this one tastes fresh and earthy.



2 lbs green beans

3 cloves garlic, minced

juice of one lemon (about 2 Tbs)

2 Tbs fresh parsley, chopped

½ tsp dried thyme

2 Tbs butter (we use vegan)

2 Tbs sliced almonds, toasted



Steam green beans around 10 minutes.  Toast sliced almonds by placing them into a small dry pan over medium heat. Let cook for two to three minutes, stirring occasionally so they don’t burn. In a large nonstick pan or skillet, melt butter over medium-high heat and sauté garlic, parsley, and thyme for a couple of minutes. Add the steamed green beans and lemon juice and sauté an additional 2 minutes. Serve warm with toasted almonds.

Pumpkin Hummus

Fall is full of sugary pumpkin treats, but this one is quite a bit healthier.



1 can chickpeas, drained

½ cup pumpkin purée

3 Tbs olive oil

3 Tbs tahini

1 clove of garlic

½ tsp paprika

¼ cup water

1 tsp pumpkin pie spice + extra for garnish salt to taste up to

½ tsp lemon juice

⅛ tsp red pepper flakes

1 Tbs pumpkin seeds, toasted



In a blender, purée chickpeas, pumpkin, olive oil, tahini, garlic, paprika, water, and 1 tsp pumpkin pie spice. Scoop out into a bowl, then stir in lemon juice and salt to taste. Top with red pepper flakes, pepitas, and dusting of pumpkin pie spice and serve.

Apple Strudel

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½ cup almond or soy milk

¾ tsp vanilla

1 tsp cinnamon

3 apples, peeled, cored and chopped (I like Pink Lady)

¼ cup dried cherries

½ cup gluten-free rolled oats

¼ cup chopped walnuts

2 Tbs ground flax seeds



Peel, core and chop apples.  (I use this because it is easier for me to use and it cuts down on prep time.)




Preheat oven to 350 degrees.

Mix together milk, vanilla, and cinnamon.

Stir in remaining ingredients.

Pour mixture into a greased 8×8-inch baking dish.

Bake, uncovered, for 1 hour.