Quick & Easy

Date Brownies

Delicious Date Sweetened Brownies


  • 1 C almond flour
  • 1 C Medjool dates; pitted
  • 2 large organic eggs
  • 1/4 C honey (or sweetener of choice)
  • 1/4 C extra-virgin coconut oil, melted
  • 1 tsp vanilla
  • 1/2 C dark cocoa powder
  • 1/2 tsp cinnamon
  • 1/2 tsp baking soda
  • 1/4 tsp salt

Preparation Steps

  1. Preheat oven to 350 degrees and grease 8 X 8 baking pan.
  2. Place all ingredients, except eggs, into food processor and pulse one minute.
  3. Add eggs, one at a time, pulsing 30 seconds after each addition.
  4. Pour batter into prepared baking dish.
  5. Bake approximately 25 minutes, until toothpick inserted in center comes out clean.
  6. Remove from oven, cool, and cut.

Stores in refrigerator up to 5 days.


(Recipe found at bitesforfoodies.com.)

Mint Chip Coconut Milk Ice Cream

Looking for a dairy-free ice cream alternative that still has that creamy texture and rich goodness of dairy ice cream? This coconut milk ice cream is a great replacement! Refreshing peppermint and crunchy chocolate chips add to it’s creamy goodness! And, you know exactly what is in each and every mouthful because you prepared it yourself.

There are only 4 ingredients in this simple recipe and you can dive into it’s creamy goodness in less than 30 minutes!


  • 24 oz. canned coconut milk (I use Native Forest Organic Coconut Milk. It is Non-GMO, Gluten and BPA free.)**NOTE: Refrigerate the coconut milk at least 24 hours before using.
  • 1/3 C your favorite sweetener ( You can use anything from organic sugar to coconut sugar, date syrup, etc.. NOTE: some sugars may slightly darken the color. You can add a small handful of spinach to incorporate a light green color.)
  • 1 tsp. peppermint extract
  • 3 oz. dark chocolate, chopped into small pieces (I make my own chocolate chunks with coconut oil and cacao or carob powder. Watch for the recipe!)

Preparation Steps

  1. Blend all ingredients in a high-powered blender. Blend until smooth.
  2. Pour into your ice cream maker and prepare according to manufacturers instructions.


See more delicious ice cream recipes here:

Coconut Ginger Ice Cream

Strawberry Ice Cream

Dairy-Free Ice Cream

(Recipe found at allrecipes.com.)

Coffee Freeze

Looking for a summertime treat that doesn’t fill half your daily caloric intake with one beverage?  Need a cool refreshing beverage that doesn’t send your blood sugar into orbit?

I had to change my habit of periodic visits to the local coffee café for that favorite frozen coffee drink after I investigated just how many calories and tablespoons of sugar lurked in that soothing treat.

Over 800 Calories and 13 Tablespoons of sugar.  Yes, that was shocking!  That was a wake-up-call. That was the inspiration I needed to replace an unhealthy habit with a healthy habit.

This coffee freeze is sweetened with delicious dates and you can add some extra nutritious goodness with coconut water, if you choose. Enjoy!


  • 1 C coffee
  • 1 3/4 C water, or coconut water
  • 5-6 pitted dates
  • 3 C ice
  • 1 tsp vanilla

Process all the ingredients in a high-powered blender. Drink immediately.

This recipe serves 1-2.


Red Beans and Rice

 This slow cooker recipe is filled with nutritious red beans, aromatic spices and your choice of andouille chicken sausage or vegan sausage.

Tall glasses of iced tea and steamy sides of cornbread round out this savory meal! See our recipe for Vegan Cornbread.

Serves 6-8


  • 1 lb. dried red beans
  • 1/2 lb. andouille sausage (I recommend Smart Chicken Organic Uncured Chicken Sausage or Field Roast Grain Vegan Sausage.)
  • 3 celery ribs, chopped
  • 1 smoked ham shank (*omit for vegan)
  • 1 medium onion, chopped
  • 1 green bell pepper, chopped
  • 1 T chili powder
  • 1 tsp ground cumin
  • 1 tsp garlic powder
  • 1/2 tsp cayenne powder
  • 1/2 tsp onion powder
  • 1/2 tsp paprika
  • 1/2 tsp brown sugar
  • salt (to taste)
  • 4 C chicken or vegetable stock
  • 8 C cooked rice ( I use Uncle Ben’s converted rice. **)
  • 4 scallions, chopped

Preparation Steps

  1. Add all ingredients except rice and scallions to slow cooker. Add 2 cups of water.
  2. Cook on high for 6-8 hours, or until beans are tender.
  3. Serve over cooked rice, sprinkled with chopped scallions.

NOTE: Converted rice is the unhulled grain that has been steam-pressured before milling.  The rice grains retain more nutrients and the cooked rice is fluffy and separated.  Converted rice also measures lower on the glycemic scale.


Vegan Cornbread

This cornbread is quick and easy!  Add corn and chipotle peppers for extra flavor.

NOTE: I recommend White Lily Self-Rising Cornmeal for superior cornbread.


  • 2 C self-rising cornmeal
  • 1 1/2 C non-dairy milk
  • 1/4 C olive or vegetable oil
  • 2 T ground flax seed
  • 6T water
  • 1/2 cup corn, fresh or frozen (optional)
  • 1-2 chipotle peppers in adobo sauce (optional), minced (Remove and discard the seeds before mincing.)

Preparation Steps

  1. Preheat oven to 425 degrees.
  2. Spray 10 ” cast iron skillet** with vegetable spray and place in oven to heat while preparing mix.
  3. Heat water in small saucepan over high heat until boiling.
  4. Whisk in ground flax seeds and turn heat to low. Continue whisking until mixture thickens (approximately 2-3 minutes.)
  5. Remove flax mix from heat and mix with remaining ingredients  in a medium-size mixing bowl. (Note: the flax mix will be extremely gooey. Thoroughly incorporate.)
  6. Remove preheated skillet from oven (HANDLE IS HOT!).
  7. Pour cornbread mix into skillet and bake in oven until toothpick inserted in center comes out clean and edges are nicely browned.

** You can use an 8 X 8 baking pan.

See our recipe for Red Beans and Rice   as a perfect complement to this cornbread.

Quinoa Tabbouleh

Try this tangy refreshing Quinoa Tabbouleh this summer~

This Quinoa Tabbouleh is an all-time family favorite at our house!

Whip us this delicious summer salad in less than 30 minutes and store any leftovers in the fridge.  That is, if you have any leftovers!

The fresh vegetables give this salad a nice crunch and the mint and parsley add just the right depth of flavor combined with the tangy garlic lemon dressing.  Quinoa is packed with protein.  In fact, it contains all nine essential amino acids making it a complete protein.  It also contains twice as much fiber as other grains.

Mix up a double batch and lunch for the next few days is ready and waiting in the fridge!  (Note: as this salad marinates in the fridge it gets even better!)

  • 1C quinoa, rinsed
  • 1/2 tsp salt, plus more as needed
  • 2 T lemon juice
  • 1 garlic clove, minced
  • 1/2 C extra-virgin olive oil
  • black pepper, to taste
  • 2-3 large cucumbers, chopped into bite-size pieces
  • 1 pint cherry tomatoes, halved
  • 2/3 C chopped flat-leaf parsley
  • 1/2 C chopped mint
  • 2 scallions, thinly sliced

Preparation Steps

  1. Bring quinoa, 1/2 tsp. salt, and 1 1/4 C water to a boil in medium saucepan over high heat.
  2. Reduce heat to medium-low, cover and simmer until tender, approximately 10 minutes.
  3. Remove from heat and let stand, covered, for 5 minutes, then fluff.
  4. Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season to taste with salt and pepper.
  5. Add cucumber, tomato, herbs, and scallions to quinoa. Drizzle with dressing and toss to coat thoroughly.

(Recipe  from bonappetit.com.)






Lime Mint Slush

A refreshingly cool Lime Mint Slush for a hot summer day.

Do you sometimes find yourself tripping on your journey toward health?  This summer has been challenging, my car was making too many trips to the local coffee shop drive-thru for those delicious frozen coffees!  Blood sugar instability began to rule the day.

When the going gets tough and it’s an absolute challenge just to make tiny healthy choices I go back to this basic mantra ~Replace not Deprive~

This deliciously refreshing frozen lime slush is a REPLACEMENT for those addicting sugar-laden frozen coffees.  Dates are the only sweetener.

Remember – It’s the little steps, one by one, that move you forward on your journey!

  • 1 C water or Coconut Water (I use Taste Nirvana coconut water.)
  • 1/8-1/4 C lime juice (adjust to taste preference)
  • 3 1/2 C ice
  • 1 C fresh mint leaves
  • 5 pitted dates (adjust to your taste preference)

Add all ingredients to a high-powered blender and mix.


Black Bean Edamame Salad

Black Bean Edamame Salad with Lime Dressing

Bring this delicious three bean salad with refreshing lime dressing to your next summer picnic! It’s quick and easy to throw together in no time.  This salad is one of our family favourites!

  • 1-15 oz. can of corn (I use frozen or fresh cooked.)
  • 1-15 oz. can black beans
  • 1-15 oz. can garbanzo beans
  • 12 oz. cooked edamame
  • 1/2 onion, chopped
  • 1/2 orange bell pepper, diced
  • 1/2 c yellow pepper, diced
  • 1 clove garlic
  • 1/3 C lime juice
  • 1/2 tsp salt
  • 1 tsp cumin
  • 1/2 C olive oil

Combine all the beans and vegetables in a large bowl.

Whisk the garlic, lime juice, salt, and cumin together in a bowl. Slowly pour in olive oil while whisking. Drizzle dressing over bean mix.


*Keep refrigerated.

(Recipe from Lemonsforlulu.com.)

Banana Kiwi Salad

Banana Kiwi Salad ~ A symphony of summer flavors ~

Did you know kiwi is a berry? Kiwi is also known as Chinese Gooseberry. This Banana Kiwi Salad provides optimum levels of Vitamin C.

A symphony of summer flavors will delight your tastebuds from the very first bite of this refreshing salad! Whip it together in minutes and it will be the star at your next picnic!


  • 2T lime juice
  • 1T olive oil
  • 1T shallots, minced
  • 2 garlic cloves, minced
  • 1 tsp honey
  • 1/4 tsp salt
  • pinch of cayenne pepper
  • 4 kiwis, peeled and diced
  • 2 ripe bananas, cut diagonally into 1/2″ thick slices
  • 1/2C diced red bell pepper
  • 2T thinly sliced fresh mint
  • 2T chopped cashews, toasted

Preparation Steps

  1. Toast the cashews in a dry pan over medium-high heat for 3-5 minutes. Watch closely and stir frequently to avoid burning.
  2. Prepare kiwi, red bell pepper, mint, garlic, and shallots according to specifications listed above.
  3. Combine lime juice, olive oil, shallots, garlic, honey, salt, and cayenne powder in a small bowl.
  4. Combine all the remaining ingredients in a large bowl and then pour lime juice dressing over all. Gently mix to thoroughly cover all the fruit, vegetables, and herbs with the dressing.
  5. Pour into serving dish and sprinkle cashews on top.

*If you are not serving immediately after preparation, keep refrigerated until ready to serve.

(Adapted recipe from eatingwell.com.)


Chicken Apple Spinach Salad

Serve this versatile Chicken Apple Spinach Salad warm or cold~

Serves 2-4

  • Boneless skinless chicken breasts (2-4)
  • Spinach (2-4 large handfuls)
  • Granny Smith apples, sliced (1-2)
  • Dried cranberries (as desired)
  • Walnuts (as desired)
  • Rasberry Vinaigrette dressing
  • Olive oil
  • Salt & Pepper

Preheat oven to 350 degrees.

  1. Place chicken breasts in baking dish and drizzle with olive oil. Sprinkle with salt and pepper.
  2. Bake 25-35 minutes (up to 45 minutes for larger pieces) until internal temp. reaches 165 degrees and no pink is present.
  3. Remove from oven and let sit a few minutes before slicing.
  4. Assemble plates for serving and place one handful of spinach on each plate.
  5. Divide sliced chicken between plates.
  6. Sprinkle sliced apple, cranberries, and walnuts on each plate.
  7. Drizzle with dressing.

*Grilled chicken breasts are an ideal option for this salad.

*To keep optimum moisture in the meat, do not open the oven during baking.

*Quick meal option: Store pre-baked or grilled chicken breast, sliced, in the fridge. This salad is delicious cold.  Just add spinach, apple, nuts, and dressing for a tasty nutritious salad in less than 5 minutes.


Healthy Living Shop!


If you would like to receive our monthly newsletter, please sign-up below!