Chipotle Pumpkin Veggie Fritters

So the recipe said these were Chipotle Pumpkin Veggie Burgers, but they came out much more like fritters, not complaining but definitely not burgers. We placed them on top of a salad and they were great.


  • 1 cup Cannellini beans
  • 1 clove Garlic
  • 1/2 tsp Garlic powder
  • 1/2 cup Green onion
  • 1 cup Pumpkin puree
  • 1 1/2 cups Rolled oats
  • 1 egg
  • 1/4 tsp Cajun seasoning blend
  • 1/8 tsp Cayenne pepper
  • 5/8 tsp Paprika
  • 1/4 tsp Red pepper flakes
  • 1/4 tsp Salt
  • 1/2 tsp Salt-free italian seasoning blend
  • 1 tbsp Oil of choice (prefer coconut)
  • 3 tbsp Water
  • 4 Buns (optional) toasted

Guacamole- Store bought or make it yourself. Spice it up as you like! Add to the top of your fritter.

Salad Dressing- I like to take plain hummus and mix it with Franks Hot Sauce


  1. Add your pumpkin, chopped chipotle peppers, and garlic to the beans and season with your Italian seasoning blend, salt, garlic powder, paprika, red pepper flakes, and chopped green onion, then stir to coat.
  2. Next coarsely mash your beans in a large bowl and set aside. For added texture, you can leave some of the beans in tact.
  3. Next grab your oats, you can leave them whole for texture’s sake, chop them, or pulse them in a blender/processor. We tried with the latter -but all three options are delicious so go with whichever method you prefer!
  4. Add a tablespoon of oil and stir in your oats.
  5. Add egg to the bowl.
  6. Stir to fully incorporate and attempt to roll mixture into four balls or 8 smaller ones for salad size.
  7. You can then place these on wax paper and put in the fridge 15min- over night before cooking. We found this didn’t really make it easier and next time will just cook them straight away.


Pour a tablespoon or two of oil in a skillet and heat to medium-high, so the burgers sizzle when you add them to the pan!

Cook for a few minutes on each side until you’re left with a golden crust. and a warm center.


Chocolate, Vanilla & Strawberry Frozen Yogurt Cups


  • 3/4 cup granola (low sugar) or muesli for a lighter version, plus extra for garnish
  • 1 tbs Maple Syrup (pure)
  • 1/2 cup strawberries, diced, plus extra for garnish
  • 1 cup Vanilla Greek yogurt
  • 1 cup Chocolate Greek yogurt (or any flavor you wanna experiment with)


  1. Combine the granola/ muesli and 1 tablespoon of the pure maple syrup in a bowl. Mix well. If the mixture seems dry, add a bit more maple.
  2. Place 12 silicone baking cups on a baking sheet. Add about 1 to 1-1/2 tablespoons of the granola mixture into the bottom of each cup. Press down gently with your fingers.
  3. Combine Vanilla yogurt and the strawberries, and mix.
  4. Spoon about 1-1/2 tablespoons of the mixture into each of the cups. Place in the freezer for about 30 minutes.
  5. Remove from the freezer, and spoon Chocolat yogurt into each cup, up to the top. Add a few pieces of strawberries to the top of the yogurt.
  6. Place in the freezer for at least 30 minutes before serving, or until solid.
  7. When you’re ready to serve, carefully bend back the silicone cups (the granola at the bottom may stick a bit). Add to a plate and sprinkle with a bit of granola/ muesli for garnish.
  8. Serve immediately.


If you have silicone baking cups, I suggest using them for this recipe.


INGREDIENTS 18 muffins)

  • download.jpgcups oats (I use old-fashioned)
  • 1.5 cups oat flour
  • 1/4 cup walnuts, finely chopped
  • 1 tablespoon baking powder
  • 1 1/2 teaspoons cinnamon
  • 1/4 teaspoon salt
  • 1/4 cup vanilla or unflavored protein powder
  • 3 ripe bananas
  • eggs or flax eggs
  • 1/4 cup maple syrup
  • 2 small zucchini, grated and excess water squeezed out
  • 1/2 cup unsweetened applesauce
  • 1/2 cup milk (whole, 2%, skim or soy milk are all OK)
  • 1 teaspoon pure vanilla extract
  • 1 tbs coconut oil melted (added at end)
  • 1/4 cup raisins (optional)


  1. Preheat oven to 375. Prepare muffin tins by filling each muffin cup with a paper liner and spraying with nonstick spray.
  2. Mix dry ingredients(oats through salt) together in a large bowl.
  3. Separately, mash banana and mix remaining wet ingredients in a small bow (bananas through vanilla extract). Stir until well combined.
  4. Stir the wet (except oil) ingredients into the dry ingredients and mix until well-combined.
  5. Add melted coconut oil, fold into batter and mix.
  6. Spoon the mixture into the prepared muffin tin, filling each cup almost to the top.
  7. Bake at 375 for 20-25 minutes, until golden brown and a toothpick inserted in the center comes out clean.


  • egg-cauliflower-hash-cups-15.jpg2 cups cauliflower (finely chopped cooked)
  • 2/3 cups Italian seasoned oat flour (steal cut oats in a blender till it makes a “flour” like substance and add in garlic powder, pepper, salt, and red pepper flakes)
  • 1 cup white cheddar cheese (shredded)
  • 13 large eggs (egg whites work too)




1. To prepare the cauliflower, first steam florets until soft. Then either finely chop with a knife, or pulse a few times in a food processor until it resembles large course crumbs.

2. Add the chopped cauliflower, oatflour, cheese and 1 egg into a large mixing bowl. Mix with a large spoon until everything is combined.

3. Preheat oven to 400F. Grease (save on grease and use cupcake cupsegg-cauliflower-hash-cups-15.jpg the muffin tins of a muffin pan. Add about 1/4 cup of cauliflower mixture to each muffin tin. Use hands to compact the mixture and push it evenly down into the tin so that it fills about half of the tin. Bake for about 20 minutes until hash is a golden brown and the top and edges appear crispy.

4. Remove hash from oven. Break an egg onto each cup, removing about 1/2 of the egg white (so only half the egg white and the egg yolk goes onto each hash cup.) You can use remaining leftover egg whites for another recipe/meal. Place back in oven and bake for another 6-10 minutes until eggs reach desired doneness. You can hover over the oven during this time and turn on your oven light to check on the eggs.

5. Let egg cups cool a few minutes before removing. Use a small spatula to loosen the sides and remove each cup. Eat while warm.

Nutrition: Honey vs (Pure) Maple Syrup

May time low sugar recipes substitute honey or pure maple syrup for the sugar to have a more natural sweet taste. Personally I prefer the taste of maple syrup over honey to begin with but was curious which one was actually “better for you”. If you have the time here is the article:

If you want the cliff notes-

Maple Syrup Key take aways:

  • 1 cup= 840 calories,
  • 1 cup= 216 g of carbohydrates, 192 g are from sugars
  • Maple syrup contains more minerals than honey. Maple syrup has considerably more calcium, iron, magnesium, potassium, zinc and copper per serving than honey.

Honey Key take aways:

  • 1 cup= 1,031 calories
  • 1 cup= 279 g of carbohydrates, 278 g are from sugars
  • Honey contains more vitamins than maple syrup.




Quinoa Pizza Bites


  • 1 cup cooked quinoa
  • 1/2 cup shredded cheese IMG_2721.jpg
  • 1 egg
  • 1/4 teaspoon salt (to taste)
  • 1/2 teaspoon ground pepper
  • 3 tablespoons of marinara sauce (Check for LOW SUGAR!)
  • 1/2 teaspoon garlic powder
  • 3 teaspoons italian seasoning
  • 1/4 teaspoon crushed red pepper flakes
  • Marinara Sauce, for dipping (again with the low sugar thing)


  1. Mix 1/2 cup uncooked and washed quinoa with 1 1/4 cups water and a pinch of salt. Bring to a boil first and then lower heat. Cook the quinoa for about 15 minutes until fluffy. You should get about 1 1/2 cups of cooked quinoa (you only need 1 cup for the recipe, so you could always make extra pizza bites or use it another time).
  2. Preheat oven to 400 degrees F.
  3. Grease a 12 mini muffin tin pan.
  4. Mix all of the ingredients together.
  5. Put a tablespoon into each muffin tin, packing them in.
  6. Bake for 12-15 minutes.
  7. Remove from oven and top with remaining 2 tablespoons of cheese. Broil for about 1 minute (please watch them, they burn easily).
  8. After broiling, allow to cool on a wire rack for about 15 minutes and then remove from pan.
  9. Serve with Marinara Sauce.

Asian Cabbage Rolls with Spicy Lentils (Vegan)

Ingredients Serves 4 to 6

  • 1 large head of cabbage (green, Napa, radiccio, whatever!)
  • 1/4 lb. mushrooms, finely chopped
  • 2 c. cooked French green lentils
  • 1 c. cooked brown rice
  • 1 tsp. sesame oil
  • 2 Tbsp. soy sauce
  • 1/2- to 1-inch ginger, grated
  • 3 cloves garlic, grated
  • black pepper
  • 4 green onions (scallions), chopped
  • 1 c. cilantro, chopped
  • 2 Tbsp. sesame seeds



  1. Preheat oven to 400F.
  2. Remove 12 large outer leaves from the heads of cabbage. Remove the core, and chop remaining cabbage leaves very finely.
  3. In a large bowl, mix the chopped cabbage, mushrooms, lentils, rice, sesame oil, soy sauce, ginger, garlic, a generous sprinkling of black pepper, scallions, and cilantro.
  4. Lay a cabbage leaf down with the cup side up and stem side closest to you. Scoop enough of the lentil-veggies mixture into the stem end of the cabbage leaf, filling the cabbage cup about 2/3 to 3/4 of the way. If you can, fold the sides in, roll up the leaf, and place the roll (seam side down) in a large baking dish (Using regular green cabbage, and not the napa cabbage, I wasn’t able to do this as neatly and successfully as Ms. Durand, but it worked out fine). Repeat with remaining cabbage leaves and lentil-veggies mixture, placing approximately 2 rows (containing 6 rolls each) in the dish. Tuck leftover mixture (if any) between the cabbage rolls to bake with them, or reserve for mixing with some lettuce (or eating as a salad on its own).
  5. Pour Asian Sauce evenly over the rolls. Do ahead: Rolls can be prepared up to this point, then covered and refrigerated for up to 24 hours. If you prefer to freeze this dish, place it in the freezer before adding the Asian Sauce to allow rolls to freeze completely; then remove from dish, and stack in freezer bag. To bake, thaw the frozen rolls in the refrigerator overnight, transfer to a baking dish, pour the sauce over them, and bake as directed below.
  6. Bake for 25 to 30 minutes. Serve hot, with any pan drippings drizzled over the rolls.

Asian Sauce

This was definitely enough sauce to flavor the rolls. However, there was not much left in the way of “pan juices,” so if you happen to want pan juices to drizzle over the rolls, double the recipe below.

  • 2 Tbsp. soy sauce
  • 2 Tbsp. rice vinegar (I used white wine vinegar)
  • 1/3 c. broth (veggie, bean, chicken, or water)
  • 1 tsp. brown sugar
  • 1 tsp. hot Asian chili sauce (sriracha or sambal oelek)

Whisk all ingredients in small bowl until sugar has dissolved completely.

Spiced Vegan Lentil Soup (Vegan)

  • ¼ cup extra virgin olive oil
  • 1 medium yellow or white onion, chopped
  • 2 carrots, peeled and chopped
  • 4 garlic cloves, pressed or minced
  • 2 teaspoons ground cumin
  • 1 teaspoon curry powderbest-lentil-soup-recipe 2.jpg½ teaspoon dried thyme
  • 1 large can (28 ounces) diced tomatoes, drained
  • 1 cup brown or green lentils, picked over and rinsed
  • 4 cups vegetable broth
  • 2 cups water
  • 1 teaspoon salt, more to taste
  • Pinch red pepper flakes
  • Freshly ground black pepper
  • 1 cup chopped fresh collard greens or kale, tough ribs removed
  • Juice of ½ to 1 medium lemon, to taste

  1. Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.
  2. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
  3. Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape.
  4. Transfer 2 cups of the soup to a blender. Protect your hand from steam with a tea towel placed over the lid and purée the soup until smooth. Pour the puréed soup back into the pot and add the chopped greens. Cook for 5 more minutes, or until the greens have softened to your liking.
  5. Remove the pot from heat and stir in the juice of half of a lemon. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. Serve immediately. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).

Veggie Wonder Soup


  • xxx.png1/2 heads cabbage (chopped)
  • 1 cup celery (diced)
  • 1 cup yellow onion (or white, diced)
  • 1 cup carrots (diced)
  • 1 green bell pepper (diced)
  • 3 cloves garlic (minced)
  • 4 cups chicken broth
  • 14 ounces diced tomatoes
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • 1/2 teaspoons red pepper flakes
  • cayenne pepper
  • salt
  • pepper
  1. Heat 2-3 tablespoons of olive oil in a large pot over medium heat.
  2. Add celery, onions, bell peppers, and carrots.
  3. Saute until slightly tender.
  4. Stir in garlic.
  5. Pour in chicken broth.
  6. Stir in tomatoes and cabbage.
  7. Bring to a boil and then reduce heat.
  8. Cook until cabbage is tender.
  9. Stir in oregano, basil, red pepper flakes, black pepper and salt (if using)
  10. Taste broth and adjust seasoning if needed.