Ingredients:

• 2, 15 oz. cans black eyed peas, rinsed and drained
• 1, 15 oz. can black beans, rinsed and drained
• 1, 15 oz. can sweet corn drained or 1 cup frozen corn (thawed)
• 4 Roma tomatoes, diced
• 1/4 red onion, finely diced
• 3 celery stalks, chopped
• 1/2 yellow bell pepper and 1/2 orange bell pepper, chopped
• handful of cilantro, finely chopped

Dressing:

• Juice of 2 limes, about 1/4 cup
• 1/3 cup olive oil
• 2 tbsp. apple cider vinegar
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp maple syrup

Directions:

1. Add black eye peas, black beans, corn, celery, bell peppers, tomatoes, onion and cilantro to a large bowl.
2. Whisk dressing ingredients together and pour onto beans and veggies
3. Serve with tortilla chips, lettuce wraps or as a salad

Ingredients:

• handful of fresh herbs: (usually combo of 3 different herbs: parsley, thyme, basil, mint, oregano)
• 1 garlic clove 
• zest and juice of one lemon
• 1, 15 ounce can of garbanzo beans, rinsed and drained
• 2 tbsp. tahini
• red pepper flakes, optional
• olive oil
• 1 tsp salt

Directions: *For best results, use a food processor or a blender

1. Add garbanzo beans, herbs, garlic, lemon and tahini to a food processor. Blend for a few minutes until combined.
2. Drizzle in olive oil.  Add salt and extra seasonings to taste. Blend until smooth and creamy.
3. Serve with vegetables and/or pita chips/crackers

Ingredients:

• 2 cups almond milk (or other favorite non dairy milk: oat, coconut, soy)
• ½ cup chia seeds
• 1 tbsp. maple syrup
• ​1 tsp vanilla

Extra toppings: customize with your favorite!

• 1 cup frozen berries, blended    
• unsweetened coconut
• cinnamon
• raisins or dried cranberries
• fresh fruit
• nuts or sunflower seeds
• ​jam
• mint
  

Directions:

1.  In a large glass bowl, add chia seeds to almond milk and whisk together.  Add vanilla and maple syrup and whisk well.
2. Cover and place in the refrigerator. Mixture will firm up overnight.
3.   Add favorite toppings and serve.

Ingredients:
Quick Tomato Sauce:

•  28 oz can crushed tomatoes, diced tomatoes or whole tomatoes
• 1 small can tomato sauce
• 1 garlic clove
• Fresh herbs (basil, parsley, oregano)
• optional:  fresh tomatoes
• red pepper flakes
• salt
• pita bread (can also use tortilla or English muffin)

 Pizza Toppings (Add your favorites)

• olives
• zucchini, thinly sliced
• mushrooms
• bell peppers, diced
• broccoli, finely chopped
• tomatoes, chopped
• shredded cheese 

I love making salsa, especially non traditional versions of salsa like this white bean and radish salsa! Salsa is made using lots of fresh vegetables and herbs.  It's a perfect appetizer and snack anytime!  I created this version, because I had an abundance of radishes from a school garden.  Radishes are a great topping for salads, tacos, even pickled, but my favorite way to eat them is in this salsa!  White beans adds some protein which makes it an extra healthy, nutrient rich snack.  ​

Ingredients:

• 6 large radishes
• 1 handful of any herbs: parsley, dill, cilantro, basil

• ½ red onion
• 2 celery stalks
• Juice and zest of 1 lemon or lime
• salt
• 1, 15 oz can white beans, rinsed and drained

 
Directions:

1. Add beans to a large bowl.
2. Add radishes, herbs, celery and onion to a food processor and pulse until finely chopped. (can also chop by hand if you don’t have a food processor)
3. Add radish mixture to the beans.  
4. Add lemon or lime zest and juice to the  radish and bean mixture.  Mix well.
5. Season with salt.
6. Serve in lettuce wraps or with chips.

​Ingredients:

• 1 cup cooked quinoa, use white or red quinoa
• ½ cup fresh herbs, chopped: parsley, mint, basil
• ½ cup cranberries
• 1 cup chopped cucumber
• 1 cup shelled edamame
• chopped walnuts or sunflower seeds
• zest and juice of 2 limes, about ¼ cup

Directions:

1. Add quinoa, herbs, cranberries, cucumber, edamame and walnuts or sunflower seeds to a large bowl.  
2. Toss with fresh lime zest and juice.

​I wanted to share one of my favorite dishes to make that uses my favorite grain, Quinoa.
If you are not familiar with quinoa (pronounced KEEN-wah) here are some facts about this wonderful grain.  Quinoa has a high nutritional value and provides all of the essential amino acids. It is not only high in protein, but high in iron, vitamin B3, vitamin B6 and phosphorus.  Quinoa is also gluten free. 
 
My Quinoa Black Bean Salad/Tacos are very healthy and easy to make.   This dish is delicious on its own as a salad or served in a soft shell taco, topped with avocado and salsa, if desired.  It can be served hot or cold.  It is great to pack for picnic lunches or to keep in the refrigerator for a quick lunch or dinner.​

Ingredients:

• 1 can (15 oz) organic black beans drained and rinsed
• 2 cups frozen corn, thawed 
• 1/2-pint grape tomatoes, sliced
• 1 red, orange or yellow bell pepper, diced
• ¼ cup diced green onions
• 2 cups cooked quinoa
• ½ bunch fresh cilantro or Italian parsley finely chopped
• ¼ cup extra virgin olive oil
• zest and juice of 1 lemon (Try also substituting lime)
• sea salt

 Directions:

1. In a large bowl, combine the black beans, corn, tomatoes, quinoa, bell pepper, cilantro or parsley and onion.
2. Whisk together the lemon and olive oil.
3. Pour on salad and toss to combine.  Season with salt.

Serving suggestions:

1. Serve as a salad
2. Serve in a soft taco shell topped with avocado and salsa
3. Serve in tortilla chips "scoops" 

​Halloween time is upon us, and kids (and adults) will be filling up on CANDY and sugar filled treats! Before trick or treating, how about a healthy little snack? This Monster Mash dip is fill with protein, tons of vitamins, minerals and of course lots of flavor!​

  Ingredients:

• 1, 15 oz can white beans, rinsed and drained
• ​1 avocado, peeled and seeded
• 1 handful fresh basil
• 1 lemon, zest and juice
• 1 garlic clove, peeled
• 1/2 cup spinach 
• water (to thin out as needed)
• 1 tsp salt

 
Directions:

1. Add white beans, avocado, basil, lemon zest and juice, garlic, spinach and salt to food processor.
2. ​Blend until completely pureed.  Add water to thin out and blend until smooth.
3. Serve with veggie “fries”: celery, carrot, jicama, cucumbers, bell pepper sticks

The White bean basil dip also works well for our Pita Bread Christmas Trees.
For the “trees”:

• pita bread - cut into triangles
• pretzel sticks
• yellow, orange and red bell pepper, finely diced

​

1. Add pretzel stick to the bottom of the "tree" triangle pita bread
2. Spread a thin layer of white bean basil hummus. Sprinkle with bell pepper.

Ingredients:
Caramel Apple Dip

• 1 cup pitted dates
• 1-2 cups warm water
• 1/2 tsp pure vanilla extract, optional

 

1. Soak dates in warm water for about 15 minutes to soften. 
2. Add dates, water and vanilla to blender or food processor and blend until smooth.
3. Add more water for desired consistency.

Apple Nachos

• apples – Use your favorite type of apple. 
• fresh squeezed lemon juice

Toppings:

• unsweetened coconut
• raisins
• cranberries
• chocolate/cacao chips
• chopped walnuts or almonds
• cinnamon

 

1. Core apple and cut into thin slices. Add a touch of fresh squeeze lemon on apple slices to prevent browning.
2. Arrange apples on plate.
3. Drizzle on caramel dip.
4. Add your favorite toppings.

* Store any remaining caramel dip in a glass jar in the refrigerator.  

Check out a video demonstration of the Caramel Apple Nachos here: youtu.be/wigCq9ERY3Y


Check out recommended product links here:
Apple Corer 
​Vita Mix
​Food Processor

Disclosure: This page contains Amazon Affiliate links. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide me with fees from qualified purchases linking to Amazon.com and affiliated sites.

*Note: Must have a dehydrator to make these crackers (I recommend Excalibur dehydrator) Temperature: 125 degrees for about 8-10 hours

Ingredients:

• 3 small tomatoes, quartered
• ¼ onion (red or yellow)
• 2 cloves garlic
• 3 celery stalks
• Handful of herbs: parsley, basil, oregano
• 1 tsp salt
• Juice of 2 lemons (or limes)
• 1 cup ground flax seeds and 1 cup whole flax seeds
• 2 cups water

​
 *Other optional items to add to puree mixture (just add to food processor mixture)

• Jalapeno or cayenne pepper (if you want them spicier)
• Bell peppers
• Kale or spinach
• carrots
• Other seasonings:  Ground cumin, onion powder, garlic powder

​Ingredients:

• 1 can organic white beans (cannellini or great northern), rinsed and drained
• 2 garlic cloves, peeled
• 2 tbsp. organic cold pressed olive oil
• 2 tbsp. tahini
• juice of 1 lemon (or two drops of lemon essential oil*)
• 1 drop Rosemary essential oil* or 2 tsp. dried /1 tbsp. fresh rosemary, finely chopped
• 1 teaspoon sea salt

Directions:

1. Add beans, garlic, tahini, lemon juice, olive oil and salt to a food processor and blend until smooth. 
2. Stir in 1 drop of rosemary essential oil (or stir in dried/fresh rosemary, if using)
3. Chill in refrigerator about 30 minutes.  Serve with sliced vegetables or flax crackers.

​
*For best results, I recommend dōTERRA, a safe, pure and effective essential oil.

Ingredients:

•  Rice paper wraps
• 1 cup shredded carrots
• 1 cup shredded zucchini or yellow squash
• 1 cucumber, peeled and julienned or cut into thin strips
• 1 bell pepper, seeded and julienned or cut into thin strips
• Any of the following also work well in the rolls:  sprouts, pea shoots, spinach, purple cabbage (shredded), avocado
• fresh herbs: basil or mint

 Directions:

1. Fill a shallow pan or dish with warm water.  Soak one rice paper wrap for about 10 seconds.   Drain wrap and lay out your wrap on a large plate or board. The wrap will be soft and fragile so be careful not to tear it.
2. Add a few of each vegetable on the top of the wrap.  Fold corners in and roll it up (like a burrito), tucking in the corners. Repeat until all the vegetables are used.
3. Cut roll in half and serve with dipping sauce.

Tips:
*The rolls are best served right away or stored in an air tight container in the refrigerator. If storing for later, the rolls will stick together, so have some space between them or individually wrap them.
*These can be a little time consuming to make, so grab some family helpers to help assemble the wraps together!
*Get creative with different vegetables in your wraps

Creamy Peanut Sauce
Yield: 1-1/2 cups

The rice paper I use is shown below. I purchase this brand at Sprouts Farmers Market.  
Prepare a colorful assortment of vegetables and herbs for your wraps! Enjoy!

​Ingredients:

• 2 cups watermelon, cut into cubes and star shapes
• 1 cup of strawberries, sliced
• 1 cup of blueberries, fresh or frozen
• ¼ cup unsweetened shredded coconut
• handful of fresh mint leaves, chopped
• 2 limes, zest and juice
• 1 tsp of honey or maple syrup

Directions:

1. Add the fruit to a large bowl.
2. Whisk together lime juice, zest and 1 tsp. honey or maple syrup in separate bowl.  
3. Pour onto fruit and mix all together under well combined. 
4. Sprinkle coconut and mint leaves on top.  

Ingredients:

• About ½ lb. thin whole wheat spaghetti or angel hair pasta (or any gluten free thin noodles if preferred)
• 1 cup cucumber, peeled and thinly sliced
• 1 cup carrots, shredded
• 1 cup celery, thinly sliced
• 1 cup snow peas, thinly sliced
• 1 red pepper, diced
• 1/4 cup scallions, chopped
• 1/3 cup fresh cilantro or parsley 
• 1 tbsp. sesame seeds
• 1 head butter or romaine lettuce

Sauce:

• juice of 2 limes, about ½ cup
• 2 tbsp. soy sauce
• Optional: red pepper flakes

 
Directions:

1. Cook noodles according to directions.  Once cooked and drained, set aside and cool.
2. Cut cucumber, carrots, celery, snow peas, red pepper, scallions and parsley or cilantro and mix together in large bowl. 
3. Whisk sauce ingredients together and pour over veggies.  Toss veggies and noodles together.
4. Peel whole leaves off lettuce and spin dry.  Fill lettuce cups with the noodle/veggie mix.  Top with sesame seeds.  

I have always enjoyed making salads! When I teach my nutrition and cooking demonstrations in the schools, I like to incorporate every color of the rainbow into a beautiful garden fresh salad.  This salad is always a favorite with the kids.  It's simple, colorful and fun!  Try cutting the vegetables in different shapes, such as, half moon cucumbers, carrot coins, spiralized radishes and confetti bell pepper! Eating the rainbow will ensure you are getting a variety of vitamins, minerals and antioxidants!

Ingredients:
• 2 cups lettuce, arugula, kale or any other favorite greens
• 1 cup purple cabbage, thinly shredded
• 1 cup carrots , shredded or cut into coins
• 1 cup diced cucumbers, cut into half moons
• 1 yellow bell pepper, finely diced
• 1 cup radishes, sliced, diced or spiralized
Optional "toppings":  Sprinkle in any of the following: dried cranberries, pomegranates, blueberries, sunflower seeds or croutons

​Directions:
1. Add all ingredients to a large bowl.  Set aside.
2. Whisk together lemon dressing ingredients
3. Pour onto salad and toss until well coated
 
Basic Lemon Dressing
Yield: Approximately ¾ cup dressing
Ingredients:
• 1 tbsp. lemon zest
• ¼ cup lemon juice
• ½ cup olive oil
• 1 tsp honey or maple syrup
• ½ tsp salt
Optional dressing add-ins:
• 1 minced garlic clove 
• fresh minced herbs 
• 2 tsp Dijon mustard
 
Directions:
​1. Add lemon zest and juice to bowl, whisk in honey and salt (and any optional add-ins), drizzle in olive oil and whisk well.  Can also add ingredients to a jar and shake well!      

Check out our How to Build a Perfect Salad worksheet for more ideas on building a colorful and healthy salad!