Air Fried Black Bean Burgers

Ingredients :

½ cup corn kernels

½ teaspoon garlic powder

¾ cup salsa

1 ¼ teaspoon chili powder

1 ½ cup rolled oats

1 can black beans, rinsed and drained

1 tablespoon Bragg’s amino acids

Instructions :

Preheat airfryer to 325 degrees.

Combine all ingredients and shape into patties.

Arrange in a single layer in the airfryer basket.

Close the lid and cook for 10 minutes on each side.

French Onion Soup


5 Tbsp olive oil

1 Tbsp butter

8 cups sliced onions

3 minced garlic cloves

12 quarts of beef broth

1 baguette cut into slices

3/4 shredded cheese (I prefer swiss)


Saute onions and garlic in the butter until softened . Add broth, salt and olive oil and cook for an additional 45 minutes. Meanwhile, toast the baguettes and add them to the bowls. Ladle soup over the toast and sprinkle cheese over the top.

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.

Pumpkin Spice Oatmeal


· 1 1/2 cups milk

· 1 1/2 cups water

· 1 cup steel cut oats

· 1/2 cup maple syrup

· 3/4 cup pumpkin puree

· 1 1/2 tbsp. pumpkin pie spice

· 1/2 cup applesauce

· 1 tsp vanilla

· 1/4 tsp salt

· 1 cup toasted pecans

Directions :

Spray the inside of the slow cooker with non-stick spray or use a liner.

Mix all of the ingredients except the toasted pecans and pour into your slow cooker.

Cover and cook on low for 4-5 hours.

Stir the oatmeal and leave uncovered for 30 minutes to allow it to thicken.

Sprinkle the toasted pecans on top before serving.

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.

Instant Pot Veggie Dumplings


1 tbsp olive oil

1 cup mushrooms, diced

1½ cups cabbage, shredded

½ cup carrot, diced

2 tbsp Braggs Amino Acids

1 tsp fresh ginger (grated)

1 tsp sesame oil

12 dumpling wrappers


Add the olive oil and set to “saute”.

Add the mushrooms, carrots, cabbage, and soy sauce.

Saute until softened.

Remove the filling from the instant pot, and add the ginger and sesame oil.

Add 1 tsp of filling to the middle of dumpling wrapper.

Fold over and press together the edges.

You can place the prepared dumplings into a bamboo steamer, but I just use a vegetable steamer coated with a little olive oil.

Add the water and the rack to the bottom of the Instant Pot.

And then you should put filled steamer into the instant pot.

Set the vent to “sealing”.

Manually set the cooking time to 7 minutes.

When the cooking time is over, do a quick pressure release and allow to cool slightly before serving.

Roasted Garlic, Onion and Zucchini


6 whole cloves garlic

4 zucchini, chopped

1 onion, chopped into rings

1 tablespoon balsamic vinegar

1 tablespoon olive oil

1 teaspoon fresh thyme

2 tablespoons of parmesan cheese or nutritional yeast for a vegan option


Preheat oven to 400°F. Arrange the garlic, zucchini, and onions on a baking sheet. Drizzle with vinegar and oil and season with salt and pepper, tossing to coat well. Roast in oven for 20–25 minutes, then toss with fresh thyme, and parmesan or nutritional yeast.

Super Veggie Soup


8 medium-sized carrots, sliced

2 medium-sized tomatoes, diced

1 medium-sized zucchini, chopped

1 medium-sized yellow squash, chopped

1 medium-sized yellow onion, diced

15oz can of navy beans

24oz jar of your favorite pasta sauce

4 cups vegetable broth

1 gallon-sized plastic freezer bag


Add everything to freezer bag except broth. Remove as much air from the freezer bag as possible, seal, and lay flat in your freezer. Thaw, pour contents of freezer bag into your slow cooker and add broth. Cook on “low” setting for 6-8 hours

Mushroom Burgers

These can be topped with whatever condiments that you usually put on a burger.   They are great on a bun, but since I am gluten free I usually eat them on their own.


4 Portobello mushroom caps

1/4 C. balsamic vinegar

2 tbsps olive oil

1 tsp dried basil

1 tsp dried oregano

1 tbsp minced garlic

4 slices provolone cheese



Add the vinegar, oil, basil, oregano, garlic, salt, and pepper to a bowl. Cover the mushrooms in and marinade for 20 minutes.  Cook the mushroom caps on the grill for 7 min on each side while basting them with the marinade every 2 min. Place the cheese slices on the mushroom while it is hot to melt.