Chicken Soup


One yellow onion

1 bunch of celery

5-7 big carrots

2-4 chicken breasts

2 cartons of chicken broth


white rice


Cut up all veggies and saute in a bit of olive oil on medium heat for 10 minutes. While veggies are cooking, make the rice and cut up chicken into bite sized pieces. Add the chicken, broth, salt and pepper. You can also add your favorite spices- I use oregano and basil and thyme if I have it. Bring to a boil, then lower heat to a simmer and cook 30 minutes with a lid on the pot. Veggies should be soft after that cooking time. If not, cook until your desired tenderness. Add the rice and enjoy!

Butternut Squash Soup


One butternut squash- or a package of cut up squash

One can of lite coconut milk

One carton of veggie broth-or broth of your choice

2 Tbl. of butter

One yellow onion

Garlic- 2-3 cloves

Salt and Pepper

Cut up butternut squash , garlic and onion. Put in a 9X13 pan along with onion and garlic. Roast at 425 for 40 minutes. Put half into a blender with a can of coconut milk- blend. Pour into a big soup pot(dutch oven). Put the other half in with half the carton of veggie broth and blend. Put into soup pot and stir. If you want it thinner, add the rest of the broth. Heat and enjoy!


Creamy cauliflower soup


Head of Cauliflower

One white onion


Broth- any will work great



Soak one cup of cashews in water for 2 hours. Preheat oven to 425. Cut up the cauliflower and onion. Put in a 9X13 pan with a drizzle of olive oil and salt and pepper. I added whole cloves of garlic as well to roast. Bake for 45 mins until browned. Put all ingredients in the blender, along with the cashews and  broth- I used a box of veggie broth but any broth would work great. I also added some dill. Blend until smooth. I enjoy hot sauce, so I always drizzle Cholula on top. Enjoy!

Veggie Soup/ Chicken and Veggie Soup


Yellow Onion


3-5 big carrots


Veggie Broth

Jar of Pasta Sauce

Spices/salt and pepper

Rice, beans or potatoes

Optional Add ins- hemp seeds, goat cheese(crumbled or soft) or nutritional yeast


Chop all veggies up to begin. I prefer my cauliflower roasted so I will roast that while I am cooking the other veggies. Put cut up cauliflower in a pan, drizzle with olive oil and salt and pepper. Roast at 425 for 35-40 mins until browned. While that cooks, saute' the onion in some olive oil in a stock pot. Once browned, add the carrots, celery, broth and pasta sauce. My favorite is the Arrabiata sauce from Trader Joe's. Bring to a boil, then put on low for 30-40 mins until carrots are soft. You can also add in either rice, a can of white beans or diced potatoes. If you are adding rice, it's best to cook it before hand so it's cooked all the way through. Spices are a great addition as well. I add some basil, oregano, salt and pepper. Enjoy!

* I just made this again tonight and I think I made it even tastier! I cut up a head of cauliflower, some small potatoes, and 5 big carrots. I drizzled olive oil on and put salt and pepper on top. Roasted on 425 for 45 minutes. Meanwhile, I sautéed a yellow onion in a bit of olive oil in a dutch oven. Once soft, I added some diced chicken and cooked until the meat was done. I added half a carton of veggie broth and a jar of roasted red pepper pasta sauce and let that simmer together for 10 mins. Once the roasted veggies were done, they went in the pot. Crazy delicious!


Mocha/Peppermint Mocha


Hot coffee

Chocolate protein powder

1 tbs baking cocoa

1 drop of peppermint essential oil

Stevia to taste

Put all ingredients in the blender with a lid on- blend for 20 seconds or until frothy- Enjoy!

Note- make sure your peppermint essential oil is safe to consume. I use Doterra and know it's fine to use for baking/cooking.

Green Smoothie

There are lots of ways to make a smoothie- here's my take on a basic one. You can add any fruit and any fat(avocado, nuts, chia seeds, flax seeds) to change it up!


1 cup of almond/cashew milk

1 serving of protein powder

2 handfuls of spinach

1 fruit of your choice

serving of nuts or nut butter or avocado

add stevia or honey to desired sweetness

Put all ingredients in the blender and blend until smooth. Use frozen fruit for added thickness!


Pam's Energy Bars


3 cups of rolled oats

1 cup flour( I use a mixture of brown/white rice flour)

3 eggs

2 servings of protein powder(I use Orgain plant based protein powder)

1 cup chunky almond butter

1/4 cup maple syrup

1 cup almond milk

1 tsp baking powder

1 tsp vanilla

Mix all ingredients together. Batter should be wet. If not, add more almond milk. Bake in 2 9 inch round pans or 1 9X13 pan at 375 for 18-22 minutes.


Grilled Peaches with crumbled goat cheese and balsamic reduction


Peaches or Nectarines

balsamic vinegar

brown sugar

soft goat cheese

Get out a grill pan or use an outdoor grill- cut peaches/nectarines into slices and grill. Cook both sides. 

In a small pan pour a cup of balsamic vinegar and 3 Tbl. of brown sugar. Bring to a boil, then cover and turn down to simmer. Cook for 10 minutes or until reduced.

Once fruit is cooked, put in a bowl and cut into bite sized pieces. Crumble on soft goat cheese and pour reduced balsamic on top! Enjoy



1 Large container Egg Whites

4 oz Cheese of your choice- I use goat cheese but any will work well

Sauteed veggies- onions, peppers, tomatoes, broccoli

Cooked Rice

Salt, pepper, basil, oregano


Sautee onion and pepper in a bit of olive oil. Add in tomatoes and or broccoli or any other veggies you have. Cook well. I stir in goat cheese.

Spray a 9X13 pan with cooking spray- put 2-3 cups of cooked rice on the bottom. This will serve as your crust. Next put on cooked veggies/cheese mixture. Finally add the egg whites on top. Sprinkle with salt, pepper, basil and oregano. Bake at 375 for 25-30 mins until eggs are set.

Sweet potato and black bean burgers


3 cooked sweet potatoes

1 can of black beans rinsed and drained

1 cup of oat flour or any flour of your choice

1-2 tbls. of trader joe's taco seasoning mix

Scoop out the insides of the sweet potatoes and discard the skins. Add in the black beans and oat flour and taco seasoning mix. Mix well in a bowl. If the mixture seems too wet, add some more flour 1/4 cup at a time. Form into patties and heat on a skillet until both sides are browned about 4 mins on each side. Top with avocado and salsa. Enjoy!

Pesto Sauce


1 cup of cashews

1/2 cup of nutritional yeast

2-3 tbl of garlic

Fresh basil- we love it so I use a ton of it in this recipe

1-2 cups of almond/cashew milk 

salt and pepper

Soak the cashews in  1 1/2 cups of water and let sit 1-2 hours. Drain cashews and put everything in the blender. Blend on high until combined. Add your salt and pepper as needed. Enjoy!

Stuffed Poblano Peppers

Cut 4-6 peppers in half- take off the stem and take out the seeds. Put them cut side down on a baking sheet. Broil on high for 5-7 minutes- you want the skin a bit charred.


1 red onion

1 can of beans

 goat cheese- 2 oz

Trader Joe's taco seasonings-1/3 of packet

 salsa- 1/2 cup

4-6  poblano peppers(which are mild peppers)

pepita seeds

In a skillet, finely dice a red onion and saute' in olive oil until browned. Next add beans of your choice! I've used black beans, pinto beans, re-fried black beans with jalepenos- any will work great. Along with some cheese. I use about 2 oz. soft goat cheese as it melts great and is easy to incorporate- but any cheese will work. Next add some rice- I use brown but you can't go wrong with any variety of rice. I also add some taco seasoning mix from Trader Joe's to give it some great flavor along with some salsa. Stir all together and flip the peppers over and fill each half with the mixture, sprinkle with pepita seeds and enjoy!

Serves 3-6



Roasted Brussels Sprouts, Sweet Potato, Red Onion and Pecans

Peel and chop 2 sweet potatoes

Quarter 1/2 lb of brussels sprouts

Chop half a large red onion

Drizzle some olive oil on top and add salt and pepper

Roast in the oven at 425 for 30 minutes. Add a cup of pecans and roast for 10 more minutes.  Add a drizzle of maple syrup, stir and enjoy! Serves 2-6 depending on what else you're making with it for a meal!

Salad Dressing with Almond Milk & Apple Cider Vinegar

I had no idea until I was in my late 20’s that you could actually make dressing at home. I try to make up a big batch and put it in a jar in the fridge so I don’t have to make it every time I have a salad.

1 cup almond milk

½ cup apple cider vinegar

1 apple chopped up

1-2 tsp garlic

2 tsp honey mustard

Salt and pepper- few shakes

Sweetener of your choice to add- I use stevia- 2 packets was fine- you can use a bit of agave, honey etc.

Blend it up and enjoy! I put in a jar and put in the fridge. Will be good for at least 6 servings.

Hot Pink Smoothie

This smoothie I first heard about from Robin Openshaw aka “Green Smoothie Girl” She starts every single day with it. I do not like beets, but wondered if I could handle them in a smoothie. Anything grown from the ground(not Skittles) that has that vibrant color is so amazing for our bodies. So this is her recipe, but I have tweaked it just a bit. If you want her original amazing recipe just google Hot Pink Smoothie- and you’ll find it next to Green Smoothie Girl.

1 raw beet (this only works with the Vitamix or another high powered blender) peeled- I cut the skin off, if some stays on I figure the dirt isn’t gonna kill me

A few beet greens

¼ cup of cashews that have been soaked an hour or two

3/4 of strawberries- you can always use frozen if they’re not in season. If you use fresh, don’t cut the tops off. Any greens are good greens for your body. I’ve also used blueberries and it’s still super yummy

1 large carrot

Squeeze of half a lemon or few drops of lemon essential oil

1 cup of almond milk

½-1 cup of water

Blend it and enjoy. Serves 1-2

Almond Butter & "Jelly" Smoothie

I like to make smoothies the night before so my mornings are not rushed and crazy. I keep jars around to store them in the fridge. They always “settle” overnight- but just shake it up and it’s great.

1 cup almond/cashew milk

½ cup or blueberries or strawberries

Scoop of vanilla protein powder

¼ cup of almonds or almond butter

Few handfuls of fresh spinach

Handful of ice

Put the ingredients in the blender in this order and blend. If you need more liquid add either the almond milk or the water.  Serves 1-2

If you’ve never used greens in your smoothie- spinach is actually a sweet lettuce and you cannot taste it at all in the smoothie. If you have spinach and it’s going bad, just bag it up in baggies and put it in the freezer.

Pistachio Sauce

This is insanely delicious and so vibrantly green and beautiful! And goes with just about anything- over fish tacos, on a big stir fry, in a burrito bowl - the possibilities are endless.

1 cup of pistachios

1 bunch of cilantro- rinse and take stems off

1 cup of almond milk

1-2 tsp chopped garlic

Squeeze of half a lemon or few drops of lemon essential oil

Salt and pepper-few shakes

1-2 tbl of brown sugar

Crushed Red Pepper - few shakes

Put it all in the blender and blend. If it is too thick add more almond milk or water. Serves 4-6

Cashew "Cheese"

This is great for so many things - on top of roasted veggies, pasta,on pizza, on tacos and this list goes on and on.

Soak 1 cup of cashews for 2+ hours in water. Drain

Add ⅓ cup of nutritional yeast flakes. (These can be found at health food stores like Trader Joe’s or Sprouts)

½ cup of almond/cashew milk.

Teaspoon or two of chopped garlic

Salt and pepper- few shakes

Crushed Red Pepper- few shakes

Squeeze of half a lemon or few drops of lemon essential oil.

Put all ingredients in the blender and blend.

If you want to spice it up, add 1-2 tbl. of red curry paste=really delish!

I always taste it and add ingredients depending on taste and how thick the sauce is.  If I want it “cheesier” I will add more nutritional yeast. If it’s too thick, I’ll add some more almond milk or even water. Needs more of a pop, I’ll add a bit more crushed red pepper. Serves 4-6