4 Ingredient Banana Almond Mini Muffins (Vegan, Grain-Free)

These muffins are a snap to put together, and are made with only four healthy ingredients! I think they taste best straight out of the oven. Enjoy!



  • 1 cup (250 mL) mashed, very ripe banana (between 2 and 3 large bananas)

  • 2 tablespoons (13 g) flaxseed meal

  • 1 and 1/2 cups (168 g) blanched almond flour

  • 1 and 1/2 teaspoons baking powder

  • Optional: 1/4 teaspoon fine sea salt

See the entire recipe and directions at Power Hungry.

Overnight Oats: 15 Varieties!

These make a delicious, fast, and hearty breakfast for the cool mornings of fall. They can be eaten cold or heated up (I prefer them warmed). We have gluten-free oats at the store for people with gluten-free diets!



  • 1/2 cup rolled oats or quick oats

  • 1/2 cup milk of choice

  • 1/2 cup yogurt or additional milk of choice

  • sweetener of choice, as desired

  • 1/8 tsp salt

  • optional 1/2 cup fruit of choice

  • optional 1-2 tbsp nut butter

  • optional 1 tbsp chia seeds, or add-ins of choice


Overnight Oatmeal Flavors

  • Peanut Butter Overnight Oats: Add 2 tbsp peanut butter to the recipe. Throw in a handful of mini chocolate chips if desired.

  • Chocolate Chip Cookie: Use vanilla yogurt or add 1/8 tsp pure vanilla extract. Stir in 3-4 tsp chocolate chips, optional crushed walnuts, and a dash of cinnamon.

  • Nutella: Use your favorite brand of chocolate hazelnut spread or my recipe for Healthy Nutella as the nut butter. Add 1 tbsp regular and 1/2 tbsp dutch or additional regular cocoa powder. Top with toasted hazelnuts if you want.

  • Blueberry Overnight Oats: Use fresh or frozen blueberries as the fruit. You can also use blueberry yogurt if you wish.

  • Monkey Oats: Substitute mashed banana for the yogurt. Add 1-2 tbsp peanut butter and a handful of mini chocolate chips.

  • Banana Bread: Add 1/4 tsp cinnamon and 1-2 tbsp crushed walnuts or pecans with the dry ingredients. Use sliced banana as your fruit of choice.

  • Cinnamon Apple: Add 1/4 tsp cinnamon or apple pie spice. Use diced apple as your fruit of choice, and add 1-2 tbsp raisins and some crushed walnuts if desired.

  • Mint Chocolate Chip: Add 1/8 to 1/4 tsp pure peppermint extract, depending on desired strength. Stir in 2-4 tsp mini chocolate chips. If you wish, you can also add a little spirulina powder for color and added nutrition.

  • High Protein Overnight Oats: Stir 1 scoop of your favorite protein powder into the base recipe. Add extra milk if needed.

  • Pumpkin Pie: Substitute canned pumpkin for the yogurt. Add 1/4 tsp pumpkin pie spice or cinnamon and a few drops of pure vanilla extract.

  • Carrot Cake: Add 1/2 tsp cinnamon, 2-3 tbsp shredded carrot, and optional 1 tbsp almond or coconut butter. You can also stir in a handful of raisins, shredded coconut, or chopped walnuts.

  • Piña Colada: Use coconut yogurt and coconut milk. Add a few drops pure vanilla extract, and use diced pineapple as your fruit of choice (or skip the pineapple for plain coconut oatmeal).

  • Creamy Coffee: Add 1 tsp instant coffee to the recipe. For an even creamier result, substitute nondairy creamer for half the milk of choice. You can also add 1/8 tsp pure vanilla extract if desired.

  • Strawberry Shortcake: Use strawberry yogurt, and replace the milk of choice with either canned coconut milk or nondairy creamer. Use strawberries as your fruit of choice, and stir in some strawberry jam at the end if desired. The same idea can be applied to raspberries, blackberries, peaches, or cherries.

See the entire recipe and directions at Chocolate Covered Katie (one of my favorite recipe blogs).

Paleo & Keto Pumpkin Bread

This delicious pumpkin bread is fantastic for people who are watching their carbs, are on keto diets, or are gluten free!



  • Avocado oil spray for the pan

  • 3 large eggs

  • 1 (15oz can) pure pumpkin puree

  • 1/4 cup honey, or 1/4 cup xylitol

  • 1 tablespoon vanilla extract

  • 1 tablespoon ground cinnamon

  • 2 cups NOW Foods blanched almond flour

  • 1/4 teaspoon coarse kosher salt (not fine salt)

  • 1 teaspoon baking soda

See the entire recipe and directions at the Healthy Recipes Blog.

5 Minute Golden Milk: Comforting and Anti-inflammatory

This is a quick and easy golden milk recipe that uses turmeric and other spices to make a deliciously comforting drink that has potent anti-inflammatory properties.

how to golden milk.jpg


2 cups milk of choice such as almond pecan, coconut, or dairy

1 tsp turmeric

½ tsp cinnamon powder

pinch of ground black pepper

tiny piece of fresh peeled ginger root or ¼ tsp ginger powder

pinch of cayenne pepper optional

1 tsp raw honey or maple syrup or to taste optional

See the entire recipe and directions at Wellness Mama.

Crustless Pumpkin Pie (Low Sugar and Vegan)

This is a great, healthy twist on pumpkin pie, and is much lower in sugar and fat than traditional pumpkin pie! It’s also allergy-friendly! Plus its also only 70 calories per slice! It’s a fantastic dessert to celebrate the beginning of fall!

pie 2.png

  • 1 tsp pumpkin pie spice

  • 2 tsp cinnamon

  • 1/2 tsp salt

  • 2 tsp baking powder

  • 1/3 cup flour, such as spelt, oat, white, sorghum, or almond

  • 1/3 cup sugar of choice or xylitol

  • pinch uncut stevia OR 2 extra tbsp sugar

  • 1 (15-oz) can pumpkin puree

  • 3/4 cup + 2 tbsp milk of choice

  • 2 tbsp oil, or omit and increase milk to 1 cup

  • 1 tbsp flax meal OR 2 tsp cornstarch (can be omitted if pie will be served in a bowl)

  • 2 1/2 tsp pure vanilla extract

See the full recipe and ingredients at Chocolate Covered Katie.

Quick Nori Rolls with Cucumber and Avocado

Nori wraps are what are used in sushi making, but they can also be used to make delicious rolls with a variety of fillings and ingredients. Rolling nori takes a bit of practice, but it has a wonderful end product. My third grade brownie troop made nori rolls at a girl scout meeting, so it’s certainly do-able!



4 sheets nori seaweed (available at the health food store)

1 lb. cucumbers, thinly sliced with a mandolin slicer

toasted sesame seeds

ground chili powder (optional)

1 ripe avocado, sliced into thin wedges

3 1/2 ounces tofu, cooked chicken, or fish (raw and super fresh, or cooked), cut into strips

long-stem sprouts or sprouted seeds

soy sauce, for serving

Optional additions:

simple tahini sauce

raw cashew cheese or other spread

pink radishes, thinly sliced with a mandolin slicer

large handful of small salad leaves, such as baby spinach or baby kale

fresh herbs, especially shiso or cilantro

1/2 ripe mango, sliced into strips

1/2 small jicama, peeled and cut into strips

See the entire recipe and directions at the Chocolate & Zucchini recipe blog.

Crabapple Muffins

Crabapples are ripe on trees all over town right now! This absolutely delicious recipe is uniquely tart and sweet and uses fruits that are often wasted!

crabapple little.PNG


2 eggs

2/3 cup canola oil

2 teaspoon vanilla

1 cup brown sugar

1/2 teaspoon baking powder

1 1/2 teaspoon cinnamon

1/4 teaspoon salt

1/2 teaspoon baking soda

2 1/4 cups flour (if gluten free, substitute almond flour)

2 cups chopped crab apples (feel free to leave the skins on)


  1. Preheat oven to 350° F.

  2. Combine eggs, oil, vanilla, sugar in a stand mixer or bowl.

  3. Stir in baking powder, cinnamon, salt, and baking soda.

  4. Add flour, and stir until combined.

  5. Mix in the chopped crab apples.

  6. Grease muffin tins, and then fill each muffin cup approximately 2/3 full with batter.

  7. Bake for approximately 30 minutes or until lightly browned and a toothpick comes out of the center clean.

Adapted from a recipe on the site A Hundred Years Ago.

Moroccan Carrot Salad

We all know that we should eat more vegetables but sometimes that’s hard. This salad makes it easy and it’s tasty.



  • 5-6 large carrots, finely grated (about 4 cups grated)

  • 1 shallot, thinly sliced

  • 1/2 cup parsley, chopped

  • 1/3 cup raisins

  • juice of 2 lemons (~1/3 cup)

  • 1/4 cup olive oil

  • 1 teaspoon salt

  • 1/2 teaspoon garlic powder

  • 1/4 teaspoon cumin

  • 1/4 teaspoon coriander

  • pinch of cayenne pepper (~1/8 teaspoon)

  • pinch of black pepper

See the entire recipe and directions at paleomg.

Berry Chia Smoothie Bowl

Smoothie bowls are a great way to start the day or for a healthy boost during the afternoon. They’re satisfying and full of antioxidants!



1 heaping cup organic frozen mixed berries

1 small ripe banana (sliced and frozen)

2-3 Tbsp light coconut or almond milk (plus more as needed)

1 scoop plain or vanilla protein powder of choice* (optional)


1 Tbsp shredded unsweetened coconut (desiccated)

1 Tbsp chia seeds

1 Tbsp hemp seeds

Granola (optional)

Fruit (optional)

See the entire recipe and directions at the Minimalist Baker.

Slow Cooker Granola Recipe

This simple recipe makes a fabulous granola that’s easily customizable and is a wonderful snack on it’s own or added to yogurt!


4 cups old-fashioned oats

1 cup sliced almonds

1 cup unsweetened coconut flakes

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1/4 teaspoon salt

1/2 cup coconut oil, melted

1/2 cup maple syrup

1 cup dried cherries

See the entire recipe and directions at Taste of Home.


Aij (Colombian Salsa)

This is a recipe developed by Theresa, one of the owners at the store. It’s a Colombian or Peruvian sauce or salsa pronounced “ah-hee”. From the ingredient listing it sounds like it would be extremely spicy, but amazingly, it’s not, and is absolutely fabulous on watermelon, grilled veggies, and even chicken or fish.


10 Jalapeno peppers, seeds and membrane removed

1/4 cup white vinegar

1/4 cup lemon juice

1 1/2 cups chopped green onion, white and light green only

1 cup chopped fresh cilantro

2/3 cup chopped fresh mint

1 large clove of crushed garlic

1 tsp. salt

1 tsp. honey 


Place all ingredients in a food processor or blender.

Process ingredients for 1 to 2 minutes. Aji will be slightly chunky. Refrigerate at least 12 hours for ingredient flavors  to blend. Add water if desired for a thinner consistency.


This is a wonderful, fresh tasting condiment for a variety of foods, or even just for dipping with bread or chips. 

Keto Pancakes (Grain Free, Low Carb)

These high protein pancakes are wonderful for keto and low carb dieters. Since the pancakes are made with eggs and cottage cheese they will also help you to feel satisfied longer.

keto pancakes.PNG


4 eggs

7 oz. cottage cheese

1 tbsp ground psyllium husk powder

2 oz. butter or coconut oil

See the entire recipe and directions at the Diet Doctor.

Roasted Asparagus Salad with Chickpeas and Potatoes

This is a wonderful salad that is made especially delicious by the addition of fresh asparagus that is found at the Palos Heights Farmer’s’ Market!



  • 2 medium gold or red potatoes (about 10 ounces)

  • 1 cup cooked chickpeas

  • 1 bunch asparagus, trimmed and sliced into 1-inch pieces

  • 1 small onion cut into thin wedges

  • 2-3 cloves garlic, unpeeled

  • 1/4 cup fat-free balsamic vinaigrette 

  • Salt and freshly ground black pepper to taste

See the entire recipe and directions at the Fat Free Vegan Blog.

Vanilla Pumpkin Seed Bites (Only 4 Ingredients!)

Pumpkin seeds are a great source of healthy fats as well as iron, magnesium, and zinc. They’re delicious to eat right out of the bag, but this simple recipe is extra delicious, and makes pumpkin seeds into a wonderful, slightly sweet snack! This recipe is vegan, Paleo, and grain free!



115 g 1/2 cup pumpkin seeds

1 tsp vanilla extract

2 tsp maple syrup

2 tsp coconut sugar

Water, boiled

See the entire recipe and directions at the Wallflower Kitchen!

Keto Pizza Crust (Grain Free, Low Carb)

This pizza crust is perfect for people on keto and gluten free diets since it is completely grain free! It makes an amazing pizza crust! It’s also very filling, which helps with portion control.

keto pizza.PNG


1 3/4 c. shredded mozzarella cheese

3/4 c. almond meal/flour or 1/4 c.

2 tbsp cream cheese

1 egg

pinch salt to taste

1/2 tsp dried rosemary/ garlic (optional)

your choice of toppings

See the entire recipe and directions at Ditch the Carbs.

Marinated Lentil Salad

I am a bean lover, and lentils are one of my very favorites. They’re quick cooking when compared to other legumes and are low in calories but high in plant protein, iron, folate, and fiber! This delicious salad is a great way to serve them, and it’s especially nice since it stores well.




  • 1 lemon

  • 1/4 cup olive oil 

  • 2 cloves garlic, minced 

  • 1/2 Tbsp dried oregano 

  • 1/2 tsp salt

  • Freshly Cracked Pepper


  • 1 cup dry brown lentils 

  • 1/2 bunch parsley 

  • 1 pint grape tomatoes 

  • 1/4 small red onion 

  • 2 oz feta, crumbled (if you’re dairy free like me, it’s still delish without the feta)

See the entire recipe and directions at Budget Bytes.

Asparagus Greek Chopped Salad

Asparagus is such an unexpected ingredient and a really delicious addition to a Greek salad. Spring is the best time for fresh, beautiful asparagus, and it tastes absolutely wonderful in this recipe!




½ lb asparagus

1 tbsp olive oil

salt and ground black pepper


1 cup cherry tomatoes — cut in half

½ medium red onions — sliced

1 cup yellow bell pepper — chopped

1 cup cucumber — chopped

1 cup Kalamata olives

1 tbsp feta cheese — chopped


1 tbsp freshly squeezed lemon juice

2 tbsp extra virgin olive oil

1 clove of garlic — minced

Salt and fresh ground black pepper to taste

See the entire recipe and directions at Primavera Kitchen.

Spring Chili Soup with Carrot and Zucchini Noodles

If you’re like me and have an unused spiralizer sitting in your cabinet, this is a perfect reason to bring it out! It’s a wonderful, light recipe for the cooler nights of spring.



2 tablespoons extra virgin olive oil

1 yellow onion, medium diced

1 large red bell pepper, medium diced

2 small ribs celery with leafy tops, medium chopped

4 cloves garlic, pressed, grated or finely chopped

¾ tablespoon ground chipotle pepper powder

⅔ cup fresh corn cut from the cob

1 28-ounce can plum tomatoes with the juice, pulsed a few seconds in the food processor or broken up by hand

1 16-ounce can organic kidney beans, drained and rinsed

1 quart vegetable stock or organic chicken stock

1 pinch crushed red pepper flakes

⅛ level teaspoon cayenne pepper (omit for less heat if desired)

¾ tablespoon chili powder, your choice of brand and heat level

1 teaspoon ground cumin

1 tablespoon sea salt

½ teaspoon freshly ground black pepper

½ teaspoon fresh thyme leaves (or ¼ teaspoon dried)

½ tablespoon organic honey (preferably raw and local)

For the noodles:

1 zucchini, at least 1.5 inches in diameter

1 carrot, at least 1.5 inches in diameter

See the entire recipe and directions at Elizabeth Rider’s blog.

Lemon Glazed Donut Holes (Keto, Paleo, GF, Vegan)

If you’ve ever made regular donuts from scratch, this recipe is 1000 times easier since it’s made almost entirely in a blender. It’s also secretly healthy and makes an amazing sweet treat!


The ingredients are simple and wholesome. Nothing crazy or unusual. Nothing artificial.

  1. almond flour

  2. neutral oil (I used avocado oil)

  3. lemon

  4. monk fruit (or coconut sugar)

See the entire recipe and directions at Pretty Pies.