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One of the keys I've found to good health is doing a deep 14-day (or more) Ayurvedic cleanse every Fall and Spring when the seasons change. After years of trying various different cleanses, I am a big fan of the Colorado Cleanse (see my website under Shop Lifespa Products). I have built my own collection of recipes based on this cleanse and update it every season. I offer personal guidance throughout the cleanse, something my clients find particularly helpful. Cleansing can be confusing, after all. As well as life-changing. In my own personal journey, and struggling with IBS (Irritable Bowel Syndrome), this cleanse has helped me like none other to not only detox my body but heal my gut. Before I started doing these cleanses years ago, I could not eat wheat without feeling tired and bogged down. Now I can enjoy a good sourdough (a San Francisco specialty!) with my avocado toast and feel energized instead of spent. This is just one example of the many benefits I've experienced with this healthy habit. This recipe is new on the Fall rotation and I love it! It takes a bit of time, but with a little patience, you will have plenty of delicious nutritious food for days...try it and let me know what you think! Let me know if you're interested in working with me on a cleanse. Over the years, I have developed everything from 5-day beginner's detoxes to 14-day deep cleanses. All of these can be done with or without supplements. Lentil Veggie Casserole Serves 10, (cook time about 1.5 hours) Ingredients 1 cup brown rice, soaked for 2 hours 1 cup French green lentils 1 cup organic vegetable broth ½ cup yellow onion, diced 2 Tbsp organic tomato paste 1 lb sweet potatoes, scrubbed and diced 2 cups cauliflower florets 2 cups broccoli florets 1 14.5 ounce can organic diced tomatoes (or use whole and chop yourself) ½ cup frozen peas 1 Tbsp ground cumin ½ tsp ground ginger ½ tsp ground turmeric ¼ tsp cayenne (or less if you prefer less heat) 1 tsp mesquite powder (optional but helpful for blood balancing) ¼ tsp Ceylon cinnamon 1 tsp sea salt Freshly chopped cilantro for garnish Directions 1) After soaking rice, rinse well and add to 4 quart pot with 1 ½ cups filtered water. Bring to a boil then reduce heat to a simmer, cover and cook for 45 minutes. Remove from heat and let stand covered for another 10 minutes. 2) While the rice is cooking, rinse the lentils and add to a pot with 2 ½ cups filtered water. Bring to boil then reduce heat, cover and cook about 25 minutes, or until tender. 3) Preheat over to 375 F degrees. In a large (8-quart) Dutch oven, add vegetable broth and heat. When steaming, add onion and cook until translucent. Add tomato paste and cook until caramelized, adding more broth as needed to prevent burning. Add potatoes and cook, stirring frequently for about 10 minutes. Add cauliflower and broccoli and cook 2 minutes more. Vegetables should still be slightly firm. Add spices, stir and cook for another minute, or until fragrant. 4) Drain rice and lentils and add to pot with vegetables. Stir to combine and pour mixture into a large casserole. All this can be done ahead. 5) When ready to bake, cook in a 375 degree oven for 20-30 minutes or until heated through and vegetables are cooked. Allow to stand before serving and garnish with chopped cilantro. 6) Leftovers can be refrigerated for up to 5 days and kept frozen for up to 3 months. #cleansing #detox #lentilcasserole #14daycleanse #5daydetox #guthealth #guthealing #healthyhabits

Chocolate Banana Maca Smoothie One of the easiest things to make ever…this is my go-to for breakfast and occasionally even dessert! It’s healthy enough for either. The combination of maca and cacao is amazing - try this before your next workout and see how you feel. Maca is one of my favorite superfoods because it: boosts mood, relieves anxiety, improves memory & brain function, increases energy and athletic performance, and even increases fertility and libido. If that's not enough, maca is in the cruciferous family (like broccoli and cauliflower, etc) which is linked to preventing cancer cell growth. And I love the flavor. Goes well in smoothies, desserts, baked goods, even ice cream. You can expect more recipes to come with this magical ingredient so stock up now! Ingredients 1 cup nut milk (I always use homemade – this time was almond) 1 banana (fresh or frozen) 1 Tbsp nut butter (I prefer cashew or almond here) 2 Tbsp raw cacao powder (I used this brand) 1 Tbsp flax meal 1 tsp maca powder (I used this brand) handful frozen cauliflower (can sub ice) optional toppings – hemp seeds, bee pollen Directions Put all ingredients (except toppings) in a blender and mix until smooth. Store any leftovers (ha!) in the fridge overnight.

One of the highlights of my summer was hosting a plant-based workshop at Dry Creek Peach Farm in Healdsburg, CA. The group took a tour of the farm that produces Alice Waters' favorite peach, learned about the significant health benefits of eating plant-based, and enjoyed a four-course delicious vegan lunch. It was a treat for all! This is the dessert they enjoyed...one of my all-time favorites and something to consider adding to your holiday menus this season. It takes a little work and planning but if you're looking for something to wow even the pickiest of eaters - here's your answer! There are many studies out there supporting the long term benefits of eating plant-based, vegan, or even mostly vegan. Ever heard of VB6 (vegan before 6 pm?), or "Vega?"...adding more plants to your diet is simply one of the best things you can do for your overall health. Don't beat yourself up about it, just go ahead and give it a try. What have you got to lose? Well, maybe a few pounds? Fermented Cashew Cheesecake (makes 12 individual) Crust Ingredients 1 ½ cup raw cashews, toasted at 350 degrees for 5-7 min 10 Medjool dates, pitted 1/3 cup dried flaked or shredded coconut 2 Tbsp Acai powder 1 Tbsp lucuma powder 1 tsp Himalayan salt Directions: Put cashews in a food processor and pulse until consistency becomes a mealy texture. Add remaining ingredients and mix until it sticks to the sides and starts to form a ball. Check to see if it holds by pressing some between your fingers. Prepare silicon cupcake molds by spreading a touch of coconut oil on the bottom. Fill cupcake molds with crust by patting down firmly with your fingers. Filling Ingredients 2 ½ cups fermented cashew cheese 1 cup nut milk (may need more) ½ cup lemon juice ¼ cup lime juice ¾ cup maple syrup 1 Tbsp vanilla extract pinch salt ½ cup coconut oil, melted Directions 1) Make fermented cashew cheese. Start by soaking 4 cups cashews for 4-6 hours (or soak for 20 min in boiling water). Drain. 2) Put drained cashews in a blender with 2 tsp acidophilus. Blend until smooth. Wrap in cheesecloth or place in a bowl covered with a towel and dehydrate at 85 degrees for 24 hours. If you do not have a dehydrator, you can also leave on the counter to ferment but will need to be in a warm spot and may require more time. You will know it's done when it smells a little tangy. 3) When cheese is ready, make filling by combining in a high-speed blender - 2 ½ cups cashew cheese with all remaining ingredients except coconut oil. Add more milk if it’s too thick. When smooth, add melted coconut oil. 4) Pour mixture over crusts and put in freezer for about 4 hours, or until solid. 5) When ready to serve, allow to sit at room temp for about 5-10 min and top with optional toppings – diced peaches, blueberry sauce, caramel sauce, coconut cream, etc.

What is Kombucha?...well, in brief it's a fermented tea that is rich in probiotics, minerals and antioxidants. You will need some supplies which I chose to buy online, including the starter culture ($20). The entire deluxe home brewing kit is $49 and you will get instructions and have the ability to make more tea without having to buy anything other than more tea and sugar. If you decide to use supplies from home and make your own culture, just make sure your equipment and environment stays clean. You don't want to grow bad bacteria after all! Do not use substitute sugars, only organic cane sugar will do. Compared to store bought varieties, homemade Kombucha has basically no sugar and unwanted additives used to help it stay on the shelves longer. And it is way more economical! Often called our "second brain," gut health is so important as it governs nutrient absorption, immunity, hormone production and more. After all, our gut is responsible for most of our immune function - 70% of our lymph nodes live in and around the gut walls, after all. And did you know that hormones like seratonin and tryptophan are made in the gut and not in the brain? If your tummy ain't happy....Drinking Kombucha (in moderation) is a delicious - and festive - way of feeding good bacteria to your digestive tract and helping it function properly. To make Kombucha: Supplies/Ingredients 1) 1 gallon brewing jar* 2) piece of cotton cloth and rubber band to cover* 3) starter culture (can be purchased online or created from scratch)* 4) 8 teabags (or 3 Tbsp loose leaf caffeinated tea of choice) - I used Traditional Medicinals Green Tea Hibiscus (photo below). 5) 1 cup organic cane sugar 6) temperature gauge (optional, but I find it very helpful for peace of mind)* 7) ph test strips (optional but again, for peace of mind)* * these items can be purchased at The Kombucha Shop, www.thekombuchashop.com Directions 1) Bring 4 cups water to a boil. 2) Remove from heat and add eight tea bags of Traditional Medicinals brand Green Tea Hibiscus. Allow to steep for 5-6 minutes. 3) Add 1 cup of organic cane sugar, stir until dissolved and pour into brewing jar. 4) Fill the jar with cold filtered water until it reaches about 3 inches below the rim (or enough space for the culture). Make sure the liquid is no hotter than 88 degrees before adding the culture. 5) Add the culture and cover with cloth and rubber band (scroll down for photo). 6) Place on counter, away from direct sunlight in a warm place between 68 and 88 degrees Farenheit). Allow to brew for about 2 weeks (7-21 days), depending on temperature. Warmer temps will need shorter brewing times and vice versa. 7) The sugar will feed the SCOBY (symbiotic colony of bacteria and yeast) and allow it to grow and create beneficial probiotics, vitamins and antioxidants. By the end of the 2 week brewing time, the SCOBY will have used up most of the sugar. Don't worry if your culture doesn't float at the top, that is not a sign that things have gone wrong. 8) When ready to bottle, using clean hands, remove the culture and place in a shallow bowl with a cup or two of the liquid (you can keep this here for a few days or store in fridge until you're ready to brew again). Pour into bottles (I recommend using a strainer and funnel). Store on counter (more fizz) or in fridge (less fizz). 9) Congratulations, you have just created a beautiful, healthy, delicious, low sugar beverage! Drink this in moderation and, as always, make sure to drink plenty of clean filtered water as well.

Oh I love all the great inspiration out there! After happening upon a recipe from Forks Over Knives, I took what I had on hand in the remote mountains, made some adjustments and, voila! these cauliflower tacos were DELICIOUS! Best of all, they took less than 30 minutes. So more time to enjoy summer, YES! Easy Vegan Cauliflower Tacos For the Cauliflower: Ingredients 1 head cauliflower, rinsed, patted dry and cut into florets 1 cup almond milk (or nut milk of choice) 1 cup almond flour (or sub quinoa flour) 1 teaspoon smoked paprika 1 teaspoon ancho chili powder 1/2 teaspoon turmeric 1 teaspoon salt Directions 1) preheat oven to 350 degrees F. 2) Combine milk, flour, and seasonings in a large bowl. Add cauliflower florets and mix to coat. 3) Distribute cauliflower evenly on a parchment-lined baking sheet and bake for 20-25 minutes, or until tender. Once cooked, set aside to cool. 4) While the cauliflower cooks, make the chickpea-avocado mash. For the Chickpea-Avocado Mash: Ingredients 1 can organic chickpeas, drained, rinsed and peeled (if time allows) 2 avocados 1 Tbsp minced shallot 1/2 cup chopped cilantro 1/2 jalapeno, seeded and minced finely 1/4 cup freshly squeezed lime juice Himalayan salt and freshly ground pepper to taste Directions 1) Scoop avocado flesh and put in a mixing bowl. Add chickpeas and, using the back of a fork, mash avocado and chickpeas until coarse but smooth (as pictured). 2) Add remaining ingredients and combine. To serve Tacos: Ingredients 12 small corn tortillas, use organic, non-GMO verified and with minimal ingredients Coconut oil, for the griddle Fresh organic white corn, cut from the cob, for garnish Cilantro, chopped for garnish Directions 1) Heat a griddle with about a teaspoon of coconut oil and, once hot, warm corn tortillas, about 1 minute each side, 2) Assemble tacos by adding cauliflower first, then mash, then garnishes. You can get creative here...go for it! Cauliflower is a true superfood because it is delicious, nutritious, and can be made into everything from pizza crust, pasta sauce, smoothies...to tacos!...the possibilities seem endless :) What makes it especially appealing is that it's true food medicine, if you can call it that ;) Cauliflower contains a sulfur compound that's believed to slow tumor growth. Add that to a long list of benefits including anti-inflammatory, antioxidant-rich, detoxifying, and (my favorite) full of fiber. Combining it with turmeric (curcumin) - as done here - further enhances its health benefits. One study found that adding just one serving of cauliflower per week lowered the risk of prostate cancer by 52%, Woah! If that isn't reason enough to try this easy recipe....! SO quick and SO yummy.

Spinach Buckwheat Risotto (adapted from ascensionkitchen.com) This is the third (and final for now) of my top-three current favorite inspirational incredible meals. This one tops the list because it's delicious, nutritious, and incredible EASY to prepare. Minus the soaking time, you'll have this on the table in under 30 minutes...seriously. The nutritional benefits of this ancient, gluten-free grain are outstanding. Buckwheat is one of my favorite grains because it's rich in easy-to-digest protein - containing 9 essential amino acids - loaded with vitamins and minerals including iron, magnesium, manganese, copper, zinc and phosphorus. Not only that, buckwheat groats contain free-radical fighting antioxidants, including flavonoids, that help maintain healthy blood pressure, lower cholesterol, maintain digestive health, and much more...it won't take you long to fall in love with these little beauts...so give this one a go! Ingredients: 1 cup buckwheat, soaked in water for 3 hours 1 ½ - 2 cups mineral (vegetable) broth, heated 1 Tbsp coconut oil 1 large yellow onion, chopped 5 cloves garlic, minced (can sub w/black garlic for a more subtle flavor) 1 tsp fresh thyme, chopped finely large handful fresh basil, leaves rolled and sliced thinly 1-2 Tbsp coconut cream (from the top part of a can of whole coconut milk) 2 Tbsp nutritional yeast 4 cups packed organic spinach, washed and stems removed, and roughly chopped ½ cup almond milk Pink (Himalayan) salt and freshly ground black pepper to taste Shaved pistachio nuts, for serving Lemon zest, for garnish Thyme sprigs, for garnish Directions: 1) After soaking, drain and rinse buckwheat groats. 2) Heat the oil in a saute pan. When hot, add the onion and cook, stirring frequently, until translucent. Add the garlic and buckwheat and cook for another 1-2 minutes. Add the nutritional yeast and mineral (vegetable) broth, stir to combine and cook uncovered over medium heat until the buckwheat has absorbed the broth. 3) Combine spinach, basil and ½ cup (or more) of almond milk (or nut milk of choice), in a blender and mix until smooth, packing down spinach as needed. 4) Add spinach-basil mixture and coconut cream to pan and stir to combine. Cook until liquid is mostly absorbed and buckwheat is tender. 5) Remove from heat, add salt and pepper, adjust seasonings as needed. Serve topped with pistachio shavings, lemon zest, and thyme sprigs. 6) To reheat any leftovers, you will likely need to add a little water for consistency.

Sweet Potato & Black Bean Enchilada Casserole (adapted from minimalistbaker.com and James McNulty, Vegetarian Times) Serves 8 + (double this recipe for a crowd) Ingredients: Enchilada Sauce 1 28-oz. can organic whole peeled tomatoes 1 cup mineral (vegetable) broth (or sub filtered water) 1 tsp ancho chili powder 1/2 tsp chipotle chili powder (omit if heat sensitive) 1 tsp garlic powder 1 tsp onion powder 1 tsp dried oregano, crumbled Filling 1 ½ lbs. (approx. 3 cups) baked and cubed sweet potatoes 1 Tbsp coconut oil or ghee 1 small onion, diced (1 cup) 1 Tbsp minced garlic, about 3 large cloves ½ jalapeno, seeded and minced 1 small organic red bell pepper, seeded and diced 1 15 oz. can diced tomatoes, drained & minced 1 chipotle chili in adobo sauce, drained and minced 1 15 oz. can black beans rinsed and drained 1 small bunch organic spinach, rinsed and thick stems removed Himalayan (pink) salt and freshly ground black pepper Enchilada Casserole 16+ corn tortillas (with clean/limited ingredients), warmed and cut in strips 2 limes cut into wedges 1 avocado, sliced Pepitas Cilantro sprigs Ancho chili cashew cheese (see recipe below) Directions: 1) To make sauce: Bring all ingredients to a simmer in a saucepan over medium heat for about 20 minutes, stirring occasionally. Remove from heat. Season with salt & pepper if desired. When cool enough, place in a blender and combine until smooth. 2) To make filling: Heat oil in separate saucepan over medium heat. Add onion and sauté 3 to 5 minutes, or until soft. Add sweet potatoes, bell pepper, jalapeno pepper, tomatoes, garlic, chipotle chile, and water as needed to keep from sticking; bring to a boil. Reduce heat to medium low and simmer 20 minutes, or until flavors have combined and vegetables are tender. Add black beans and spinach and cook 5 more minutes, and remove from heat. 3) Preheat oven to 350. Brush 9x13 inch baking dish with oil. Spread ½ cup sauce in bottom of dish. Start layering with tortilla strips on the bottom, filling next, then alternating until the dish is full. Top with sauce, reserve 1 cup for serving. Bake 15 minutes. 4) Serve with garnishes, including lime wedges, avocado slices, cashew cheese, and cilantro. Ancho Chili Cashew Cheese (adapted from This Cheese is Nuts) Ingredients: 1 cup raw cashews, soaked in filtered water overnight 1 Tbsp white miso 1 Tbsp coconut oil 2 Tbsp nutritional yeast 1 Tbsp fresh lemon juice 2 garlic cloves 1 ½ tsp ancho chili powder 1 tsp turmeric 1/8 tsp cayenne pepper ½ tsp pink (Himalayan) salt ½ - 1 cup hot water Directions: 1) Drain and rinse the cashews. Add all ingredients, starting with ½ cup water to a Vitamix (or high-speed blender). Blend until creamy, adding more water as needed to achieve desired consistency. Adjust seasonings if necessary.

This post is the first of a few of my favorites from either Instagram or my vast (and growing!) collection of healthy cookbooks. So hold on tight...this is gonna be fun! The first is inspired by www.eatingbirdfood.com and I chose it because once I tried it, I craved it for months! Originally posted as a Thanksgiving entree, this recipe is too good not to be enjoyed year round. Since our summers are often foggy and grey, this makes a nice dish to warm you up on a cool day. My family devoured this and declared it "better than real meatloaf," and even "addictive!" So delicious and satisfying, you don't need a lot to fill you up. Leftovers can be enjoyed as is or turned into something fun like a "meat"loaf sandwich. Hmmm, think I may take some on our next flight (to Australia!) in a couple days because this would also make great plane food. I've adapted Brittany's original recipe (which was done as part of a paid partnership with Pure Canada Maple) to make it a bit simpler and I've added a little anti-inflammatory turmeric (just sneakin' it in because, well, why not?). This version goes a bit faster and also boasts incredible flavor and nutrition profiles. I also swapped almonds for walnuts because of an allergy, otherwise, I prefer walnuts). Lentils are a must in any plant-based diet because they are extremely high in fiber and protein while low in calories. Not only that, they are packed with vitamins and minerals - particularly iron, magnesium, and potassium - putting these little gems in the "superfood" category. Good for healthy digestion, heart health, anemia prevention, weight loss, cancer prevention, and (because of high folate content) especially good for pregnant women. So what do you say, want to "meat" the new you? I hope you'll give this old favorite a try and let me know how it goes. Lentil Meatloaf (adapted from www.eatingbirdfood.com) Ingredients: For the lentils: ½ cup dry French (green) lentils 1 1 /3 cup water 1 bay leaf ½ large onion, diced 3 cloves garlic, minced 1 stalk celery, diced 1 carrot, scrubbed and diced ½ cup slivered almonds (or walnuts), toasted 1 cup rolled oats (organic if possible) 3 TB coconut aminos (or sub tamari) 3 TB tomato paste 2 TB ground flaxseed 2 TB nutritional yeast 1 TB pure maple syrup 1 tsp apple cider vinegar 2 tsp Braggs Organic Sprinkle – 24 herbs & spices (or 1/2 tsp dried thyme, 1/4 tsp dried tarragon, 1 tsp dried oregano, 1 tsp dried basil) 1 tsp turmeric powder 1/8 tsp cayenne ground pepper and pink (Himalayan) salt to taste For the glaze: 2 TB tomato paste 1 TB pure maple syrup 1 TB balsamic vinegar (good quality) pinch of pink salt Directions: 1) Make lentils (can be done ahead, if not, prepare other ingredients while they cook). Start by rinsing them well and adding them to a pot with water and bay leaf. Bring to a boil, reduce heat to simmer, cover and cook for 15-20 min or until they are soft but not mushy). There may be water leftover to drain. Remove the bay leaf and set aside to cool. 2) Preheat oven to 350 degrees 3) Add cooled lentils, onion, garlic, celery, carrot, almonds, oats, coconut aminos, tomato paste, flaxseed, nutritional yeast, maple syrup, apple cider vinegar, and seasonings to a food processor. Mix until you reach a “meatloafy” texture (you’ll want to still see some lentils and small pieces of veggies). 4) In a small bowl, stir together glaze mixture until smooth. 5) Add the mixture to a 9” x 5” x 2 ½ “ loaf pan lined with parchment paper, spread out evenly with a spatula and top with glaze. 6) Bake for 25-30 minutes. If loaf becomes too dark, cover with foil. Allow to rest for 10 minutes and serve.

Almost nothing suggests summer like a sweet delicious pineapple. Coupled with the gentle flavor of basil, this makes the perfect beginning for a refreshing summer smoothie. The thing about a smoothie is, once you have a base of some essential ingredients, you can play around. Don't worry about having every single ingredient. Stock your pantry with some essential items and you will have at least most of what you need. Use your freezer to keep fresh frozen items (like berries and veggies) handy and ready to to use. Pineapple is rich in nutrients, especially vitamin C and manganese. Vitamin C is helps maintain cell integrity and aids with absorption of iron (found in spirulina and hemp seeds). Also a good source of antioxidants (flavanoids and phenolic acids) with long lasting benefits, pineapple is probably most appreciated for its digestive enzymes (including bromelain), that help make all this nutritional goodness easier to digest and therefore more bio-available. What's more, studies have shown that consuming pineapple significantly reduced the risk of both viral and bacterial infections. Immunity booster, inflammation reducer, and cancer fighter. All that packed in sweet deliciousness...ahhh, say no more! Pineapple Basil Smoothie Serves 2-3 Ingredients: 2 cups chopped pineapple (fresh or frozen) 1 banana ½ cup packed fresh basil 2 cups coconut water 1 Tbsp hemp seeds 1 tsp spirulina dash fresh lemon juice bee pollen & additional hemp seeds, optional for garnish Directions: Add all ingredients to a Vitamix (or a high-speed blender) and blend until smooth. Add ice or filtered water as needed for consistency.

Beet Burgers with Maqui Ketchup and Superfood Guacamole (Serves 8) Earth friendly, budget friendly, and gut friendly…this has been my go-to homemade burger for nearly a decade and now I am proud to share it with you. Antioxidant-rich, loaded with vitamins and minerals, and plant-based protein, this meal will keep you feeling like a superhero this summer. My favorite sides are some roasted broccoli and baked sweet potato fries (aka a vehicle for your maqui ketchup). This menu works well because you can cook items simultaneously...roast the beets and sweet potato fries while you prepare and cook the burgers. You can also make the burger mixture the day before and form patties when ready to cook. Try using any leftover mixture as a hash to go with (organic, pasture-raised) poached eggs. OMG, yum! There you go. All ready for your "eat the rainbow" summer cookout, enjoy! Ingredients 1 Tbsp ghee 3 large beets, peeled and grated 1 onion, finely diced 4 cloves garlic, minced 2 tsp Bragg’s organic sprinkle 24 herbs & spices seasoning (or sub 1 tsp thyme, ¼ tsp rosemary, ½ tsp parsley, ¼ tsp dill, ¼ tsp turmeric) 1 can black beans, drained and rinsed 1 cup brown rice, cooked 2 Tbsp hemp powder (or sub quinoa flour) 1 Tbsp fresh parsley, chopped, optional Himalayan pink salt and freshly ground pepper to taste Coconut oil for the griddle Soft buns, sliced red onion, sliced golden tomato, butter lettuce, maqui ketchup and superfood guacamole for serving. Directions 1) Soak the brown rice for at least 2 hours then rinse and cook according to directions. 2) Heat the ghee in a large skillet over medium-high heat. Add the onion and cook until translucent and soft. Add the grated beets and cook until tender, about 5-10 minutes. Finally add the garlic and cook for another minute. Add the seasoning to taste, cook another 30 seconds and turn off heat. 3) Add the black beans to the pan and mash them up with a large fork. Add the cooked rice, hemp powder (or quinoa flour) and parsley and combine. Once cool enough, you are ready to form the patties (or store in fridge if preparing a day ahead). 4) Take a ½ cup scoopful and using clean hands, form patties. These will need to be cooked either on a griddle or in a cast iron pan in case they break up a bit. If they do, just use your spatula to reform them. 5) Heat 1 Tbsp coconut oil on the griddle and when hot, cook a few patties at a time about 2 minutes per side. They should form a bit of a crust. 6) Serve immediately with a soft warmed bun (I used Alvarado Street Bakery) Superfood Guacamole Ingredients 1 large ripe avocado 1 tsp spirulina powder Himalayan sea salt Dash lemon juice Dash cayenne, optional Directions: mash all ingredients together in a bowl. Maqui Ketchup Ingredients 1 6-ounce can organic tomato paste 2 Tbsp maqui powder (I use Navitas brand) 6 Tbsp apple cider vinegar (I use Bragg’s brand with the “mother”) 2 Tbsp red wine vinegar 3 tsp onion powder 2-3 Tbsp pure maple syrup (or to taste) Directions: mix all ingredients together in a bowl. Ketchup will keep for up to 7-10 days.

Can't wait until dessert? These brownie-like treats are so tasty and nutritious you can even eat them guilt-free for breakfast! Chickpeas are one of my must-have pantry staples. They are incredibly versatile and work as a base for entrees, appetizers, desserts, and yes, even breakfasts. Considered a superfood, loaded with essential vitamins and minerals including manganese, folate, copper, iron and zinc, 1 cup of chickpeas (also called garbanzo beans) contains more than 12 grams of (mostly insoluble) fiber. Seriously? That's nearly half your recommended daily requirement! The average American only gets about 10-20 grams of fiber a day, which is not good because fiber helps 1) clean our gut walls, 2) remove toxins, and 3) feed good bacteria for optimal gut health...oh yeah, and studies have shown that high fiber diets also lower blood sugar, bad cholesterol, and possibly even the risk of colon diseases including cancer. So go ahead, enjoy these delicious nutritious treats! Chocolate Chickpea Blondies (makes 16 pieces) Ingredients coconut oil for greasing pan 1 can chickpeas, drained, rinsed and (if possible) peeled* 1 flax egg (1 Tbsp flax meal + 3 Tbsp water whisked and let stand for 5 min) ½ cup creamy almond or peanut butter (nothing added) 2 Tbsp raw cacao powder 1/3 cup maple syrup 2 tsp vanilla ½ tsp salt 1 tsp baking powder 2-3 fresh strawberries, sliced 1/3 cup vegan dark chocolate chunks, optional Directions 1) Preheat oven to 350 degrees and coat an 8X8 glass baking pan with coconut oil. 2) Place chickpeas, flax egg, nut butter, cacao powder, maple syrup, vanilla, salt and baking powder in a food processor and blend until smooth. Add chocolate chips, if using, and spread evenly into baking dish. Top with strawberry slices. 3) Bake for 25-30 minutes (check after 20 – this depends on your oven), until toothpick comes out clean and edges start to brown. 4) Cool pan on a wire rack for at least 20 minutes then cut into squares. Store in fridge, that is, if there are any leftover...

Spring. Salad. Simple...the time of year when flowers bloom and birds sing. With warmer weather, menus don lighter fare as our bodies long to shed extra winter weight. Soups and stews take a back seat to fresh, beautiful salads. With higher nutrient content, low/no cooked vegetables will leave you feeling lighter, yet still satisfied and nourished. Packed full of plant-based protein, and even some superfood kick, this easy and simple combo is a must in your rotation this season. Try it and feel the extra pounds "tuna" melt away. Spring Salad with Oil-Free Dressing Salad Ingredients 1 bunch green kale, leaves stripped from heavy stalks 1 small handful organic baby spinach 1 cup frozen green peas, soaked in hot water and drained 1/2 cucumber, cut lengthwise, seeds and flesh scooped, cut lengthwise and diced 1 Tbsp raw walnuts, chopped 1 Tbsp edible flowers, optional for garnish Salad Directions Wash kale and tear into bit size pieces. Pour dressing over leaves and massage with clean hands. Add remaining ingredients and toss with more dressing. Serve on plate topped with Chickpea "Tuna" Salad. Dressing ingredients 2 Tbsp tahini 2 Tbsp fresh lemon juice 1 Tbsp apple cider vinegar small handful fresh dill 1/2 tsp garlic powder 1/2 tsp Himalayan salt 1/2 tsp spirulina powder Filtered water as needed Dressing Directions Combine all ingredients in a blender and mix until smooth. Will keep in fridge for up to 5 days. Oil-Free Chickpea “Tuna” Salad Ingredients 1 can chickpeas, rinsed, drained and peeled if time allows* ½ cucumber, rinsed, flesh and seeds removed, sliced and diced (can sub 1 rib celery) 1 small (good quality - no added sugars or preservatives) pickle, ends trimmed, sliced lengthwise into 1 inch segments and diced 1 tsp capers, chopped 1 Tbsp dried dill 1 Tbsp dijon mustard 2 Tbsp (good quality) pickle juice ½ tsp Maine Coast kelp granules, optional squeeze fresh lemon juice to taste Himalayan salt and freshly ground pepper to taste Directions 1) Place chickpeas in a large bowl and using a potato masher (or back of a large fork), smash the chickpeas until desired consistency is reached (I like them pretty well mashed). 2) Add remaining ingredients and stir to combine. Serve on a bed of greens, or store in fridge for up to 3 days. * to peel chickpeas, simply squeeze with fingers to remove and compost the outer layers. It will take about 15 minutes to peel an entire can, more or less.