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.

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.

Zucchini and Squash Casserole

This is the perfect way to use up all of the squash and zucchini that gardeners are always giving me.  You can top it with extra cheese or even breadcrumbs if you are the gluten eating type.



2  zucchini, sliced

2 yellow squash, sliced

2 T dried basil

2 T thinly sliced green onion

1/2 tsp. dried thyme

3/4 tsp. garlic powder

1/2 cup shredded pepper jack

1/2 cup shredded mozzarella

1/4 cup Parmesan

salt and fresh ground black pepper to taste



Preheat oven to 350F.

Combine all ingredients and spoon into a well greased baking dish.

Bake uncovered for 25-30 minutes or until zucchini is tender.

Jicama French Fries

Jicama is a root veggie and is the perfect Paleo substitute for French fries. Jicama is also low in calories and high in nutrients.




1 large jicama

1 tablespoon olive oil

Sea salt and freshly ground black pepper to taste





Preheat oven to 400 degrees.

Peel jicama with a potato peeler.

Remove the top and bottom from the jicama and cut into French fry shapes, not too thick and not too thin.

Evenly distribute fries onto a cookie sheet, being careful not to overlap.

Sprinkle with olive oil.

Sprinkle with the seasonings.

Bake for about 20 minutes, or until desired doneness.


Pancakes with Pureed Strawberries



These delicious pancakes are more dense than normal because they use almond meal instead of flour, so they’re quite filling.  Plus they are perfect for a Paleo or gluten free diet.

Makes about 10 pancakes



1 ½ cups almond meal

2 eggs

½ teaspoon vanilla extract

½ teaspoon ground cinnamon

½ cup applesauce or other fruit puree

¼ teaspoon baking powder

¼ cup coconut milk, or more as needed

1 teaspoon olive oil, for frying

1 cup strawberries, for topping


Mix the almond meal, eggs, vanilla extract, cinnamon, baking powder and coconut milk.

Spread the olive oil over a griddle at medium-high heat.

Spoon the batter onto the griddle and fry until bubbles form and the pancake’s edges are dry.

Flip the pancakes and cook until they’re golden browned.

Repeat with the rest of the batter.

Puree the strawberries in a food processor or blender and top the pancakes with the pureed strawberries.

Rosemary Cloud Bread



I’m not really sure why this is called “cloud bread”.   It isn’t fluffy like a cloud and it is more like pate a choux than bread.  Many people are turned off by it, but I think it is much better than most gluten free bread and it is also lower in carbs.   If you aren’t a fan of rosemary,  you can experiment with the seasonings.   For example,  cinnamon is an awesome alternative.

Recipe Notes:

When making the meringue, use a metal or glass bowl that is free from oil rather than plastic.

Make sure that you do not get any yolks in the egg whites.

Store in a plastic bag in the fridge for up to a week.  If you don’t store them in an airtight container then they will dry up and become a rock hard mess.

You can eat them right away, but they are best if you allow them to rest overnight.



3 eggs, separated

1/4 tsp cream of tartar

3 tbsp cream cheese, full fat

1 tsp honey

Dried rosemary


Preheat your oven to 300 degrees F. Line two baking sheets with parchment paper or silicone baking mats.

Mix the 3 egg yolks with the cream cheese and honey until mixed together well.

With a hand mixer or stand mixer, mix the cream of tartar and egg whites until stiff peaks form.

Fold the yolk mixture into the egg white mixture.

Spoon onto the prepared baking sheets in medium sized circles.

Sprinkle with rosemary.

Bake for 25 minutes or until golden brown.


Orange Banana Smoothie


This is a great way to start the day.  Feel free to switch up the berries for a little variety.   You can also add some chia seeds to give it a nutritional boost.


Orange Banana Smoothie


Prep time: 5 minutes

Servings: 3

Calories per serving: 130


Fruits can be fresh or frozen, depending on seasonal availability

1 ½ cup orange juice

1 cup strawberries, tops removed, washed and cut in half

1 ripe banana

Optional: · Ice cubes, if you like your smoothie to be really cold


2-5 tablespoon of flax seed

½ cup whole almonds


Combine all ingredients in a blender. Process the mixture until it is smooth.


Sweet Potato and Mushroom Quinoa

Some people are unsure how to cook quinoa. It is as easy as cooking a pan of rice, but much healthier. It is also naturally gluten free.

Sweet Potato and Mushroom Quinoa


• 1/3 cup quinoa

• 1 cup water

• 1 tablespoon olive oil

• 1 teaspoon minced garlic

• 1 small sweet onion, chopped

• 1 cup mushrooms, sliced

• 1 small sweet potato, peeled and diced

• 1/4 teaspoon cayenne pepper


1. Saute the quinoa in a saucepan over medium heat until it begins to take on a toasty aroma, about 5 minutes.

2. Add the water, and add pinch of salt.

3. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 20 minutes.

4. Meanwhile, heat the olive oil in a large skillet over medium heat.

5. Stir in the garlic and onion, and cook until the onion has softened and turned translucent, about 5 minutes. 6. Add the mushrooms, sweet potatoes, and cayenne pepper.

7. Cover the skillet, reduce heat to medium-low, and cook until the sweet potato is soft, about 20 minutes, stirring occasionally.

8. Pour a splash of water into the skillet if needed to keep the vegetables from burning.

9. Spoon the vegetable mixture over a bed of quinoa to serve

Food is Fuel

Most of us have a love—hate relationship with food.  When you have mobility problems, your metabolism is much lower,  but it’s even more important to maintain your weight because that extra 20lbs is a huge deal when trying to transfer.   However food can be healing.   Something as simple as a vitamin d deficiency can make you feel awful.   That’s why I have decided to do a series on healthy cooking and easy recipes since we are often limited on what we can do for meal prep.