Quick Breakfast Oats

1 cup unsweetened milk

½ cup rolled oats*

2 tbsp chia seeds

1 tbsp maple syrup

½ ripe banana diced

1 tbsp shredded coconut*

Pinch of salt



Pour the milk into a bowl, mug, cup, or jar. Add maple syrup, banana, coconut, salt and stir well.  Add rolled oats then chia seeds and stir. Cover and put in fridge overnight or let sit for 15-20 minutes if you prefer it room temperature.  Top with fresh berries or fruit of your choice and a dab of pear cream or yogurt. Enjoy!


*Optional. Toasting the rolled oats and coconut adds a nice flavor, but is not necessary.


Pumpkin Hummus

1 can chickpeas – reserve liquid

1 clove garlic

¼ cup fresh lemon juice

¼ cup + 2 Tbs reserved liquid from chickpeas

3 Tbs tahini

½ cup pumpkin puree

1 tsp cumin

¾ tsp salt

2 Tbs olive oil



You will be using a blender for this recipe, so set it up on the counter.

1 Drain liquid from the can of chickpeas and set aside

2 Add chickpeas to blender.

3 Add the remaining ingredients to the blender and blend until creamy smooth.

If it is too thick, add a little liquid from the can of chickpeas and blend until smooth.


Pour into a nice dish and sprinkle with a little paprika and garnish with some sprigs of parsley.


Layered Bean Dip

1 16 oz can refried beans

1 cup guacamole

1 8oz container sour cream

1 cup salsa

1 cup cheese sauce, or grated cheese

2 Roma tomatoes, diced

1/2 bunch green onions, sliced

1 cup black olives, sliced


Cook the refried beans ahead of time and let cool.

Layer in this order:

Refried beans


Sour cream


Cheese sauce or grated cheese

Sprinkle chopped tomatoes, green onions, and olives.

Serve with chips and enjoy.

Banana Papaya Smoothie

2 frozen bananas

1 cup papaya chunks

1 cup soymilk*


Place all ingredients in the blender and blend until smooth.

*Add more milk if too thick.


Carmel Corn

½ cup unpopped popcorn

¼ cup peanut butter

1/3 cup molasses

¼ tsp salt


Preheat oven to 200 degrees F.

In a hot air popper, pop the ½ cup of popcorn kernels

Add to a saucepan the peanut butter, molasses, salt, and stir well.

Bring “caramel” to a boil for about 15-20 seconds, stirring constantly.

Immediately pour over popped corn and stir well to cover all the popcorn.

Bake for 45 minutes.

When cool, store in an airtight container.




4 cups rolled oats

½ cup ground flaxseed

½ cup shredded coconut

½ tsp salt

1 tsp vanilla

5 whole, pitted dates

5 cups water


Preheat waffle iron

Blend all ingredients in blender until smooth and let mixture rest for about 5 minutes.

Pour into preheated waffle iron and cook until golden brown.


Top with maple syrup, peanut butter and applesauce, or fresh fruit and pear cream.


Ladybug Crackers

Ingredients you will need for this fun snack are:



Grape tomatoes



How to prepare the ladybugs:

For the body of the ladybug, cut a “V” out of the blossom end of the grape tomato.

For the ladybug’s head, cut a medium olive in half through the middle. Then take one half of the olive and cut about a 1/3 off, from top to bottom, so the “head” won’t roll around when you place it on the cracker.


How to assemble the Ladybug Crackers:

Spread hummus onto the cracker

Place the tomato on top of the hummus

Add the head to the stem end of the tomato

Garnish with a parsley or cilantro leaf

~And enjoy!


Peanut Butter Cookies

¾ cup natural peanut butter

½ cup honey

1 tsp vanilla

¼ tsp salt

2/3 cup flour


Preheat oven to 350 degrees F.

In a bowl, mix together the peanut butter, honey, vanilla, and salt until creamy smooth.

Sift the flour into the peanut butter mixture and mix well.

Set dough aside to rest for about 5-10 minutes.

With a tablespoon, spoon out dough and roll between the palms of your hands to form a ball.

Place dough balls onto cookie sheet lined with parchment paper.

Dip a fork into flour and press dough down in a crisscross pattern to form the cookie.

Bake for 8 – 12 minutes. Be careful not to let them overbake!