Black Bean Brownies


  • 1 can black beans, rinsed

  • 3 eggs (or 3 flax/chia eggs; 1 T ground flax or chia to 3 T water)

  • 1/2 C sweetener, or to taste (honey, maple syrup, agave, coconut sugar, etc)

  • 1/4 C cacao powder

  • 1/3 C coconut oil, or healthy fat of your choice (ghee would be delicious)

  • 1 T vanilla extract

  • 1/8 t sea salt

Add all ingredients to a food processor or blender, and blend until smooth. Pour into a lightly greased baking pan or muffin tin. Bake at 350 for 20-30 minutes, until toothpick comes out smooth! 

Serve warm with Banana Ice Cream for a blissfully delicious and vegan (if you use the flax egg) dessert!

Homemade Apple {Cider} Vinegar


  • whole organic* apples (or apple cores), in large cubes OR uv/un-pasteurized apple cider 
  • filtered water (if using cider, don't add water)

Place cubed apples (cores, stems, seeds & all) in a large glass jar. Cover with filtered water & gently cap (don't seal too tightly, perhaps use a dishcloth & rubber band; see below). Let sit in a cool, dark place until the "mother" forms--an opaque-white, gel-like disc floating on the surface of the liquid. When you think the vinegar is ready, smell & taste check it. If it smells good** & tastes like vinegar, strain into a dark glass jar. Save the mother (covered completely in the vinegar you just made) for future vinegar making, or start your next batch right away. 

notes: I used about 2 apples and a 1/2 gallon mason jar. I lightly screwed on a plastic cap, and put it on the top shelf of my cool, dark pantry for about a year. I imagine I could have strained it sooner as the vinegar "mother" formed about 5 months in. 

*Using organic apples is important as pesticide residue could potentially interfere with proper fermentation. 

**Many people--especially in our modern Western culture of expiration dates, refrigerators and antibacterial everything--are hesitant to try making fermented/cultured foods at home. The advice I follow in my kitchen is that our noses & tastebuds know the difference between productively fermented and rotten/moldy. If you open up your jar of kraut or vinegar and are repulsed by what you smell, that's a good indicator that it's not meant to be consumed. 

Parsley Salad


  • 1 bunch parsley
  • handful of walnuts (or pine nuts, pecans, sunflower seeds, etc)
  • fresh lemon/lemon juice or splash of apple cider/ume plum vinegar
  • olive oil
  • cheese (I've tried & loved: parmesan, pecorino, or creamy chevre)

Coarsely chop parsley & nuts. Squeeze in lemon, drizzle with olive oil and top with cheese of your choice. 

Lately, I can't get enough of this tangy-delicious salad. It's kind of like a pesto but without the garlic. I eat it plain, but I imagine that it'd be delicious on pasta, salad, soup, bread... 

Parsley is a wonderful source of Vitamins C & K (as well as many other vitamins and minerals)

Salmon Cakes


  • 1lb potatoes, boiled & cubed
  • 14oz canned salmon
  • lemon (zest or juice)
  • 3T chopped parsley
  • 4 scallions, chopped
  • 7oz homemade breadcrumbs or panko 
  • 4t all-purpose flour
  • 1 egg, beaten
  • 2T oil or butter (if frying)

Combine first five ingredients in a large bowl. Mash potatoes & salmon, and mix well. Form mixture into cakes (size is up to you, but I find the smaller the cake, the better it stays together). Divide flour, egg, and breadcrumbs into three separate bowls. Dip cakes first in flour, then egg, then breadcrumbs. Cook cakes in a frying pan until golden OR bake at 425 for 15 minutes & broil until golden. 

I love these Salmon Cakes on a bed of greens dressed with olive oil & freshly squeezed lemon. 


Miso-Tamari Sauce


  • 1 part miso paste
  • 1 part miso tamari (or soy sauce)
  • 1 part rice vinegar
  • 2 parts toasted sesame oil
  • optional 4 parts olive oil (for a more liquid consistency)
  • opt. dash of freshly grated ginger or ginger powder, 1 clove minced garlic, sesame seeds, dulse seaweed flakes, green onion or chives

Combine all ingredients & mix. I use this as a glaze for fish, a sauce for a vegetable stir-fry, or in a rice bowl.

Banana Ice Cream


  • bananas
  • blender or food processor
  • optional: spices, vanilla, other frozen berries/fruit, etc!

Slice bananas & freeze on a cookie sheet.

{It's easier on your blender if you take them out of the freezer before they're frozen solid, but I often forget & it's fine! If you have an old or fragile blender, let them thaw slightly first!}

Blend until soft-serve consistency is attained. (They'll go through several stages--be patient!)

Enjoy & store leftovers--if any!--immediately in the freezer.

Superfruit Ants on a Log


  • celery "logs," rinsed & cut to size
  • dried Goji berries, Incan (golden) berries, mulberries, or dried superfruit of your choice
  • tahini, cashew butter, or nut butter of your choice

Spread a luxurious amount of nut/seed butter onto your celery log, top with superfruits & enjoy!

Coconut Cream


  • 1 part coconut oil
  • 1 part honey

Combine coconut oil and honey in bowl and whip until blended. I make small, portion-sized amounts using about 1 T of each ingredient, and just blend with a fork. If you're making more, or if your coconut oil is chilled, put in your blender or food processor to combine.

Pro-tip: Freeze in ice cube trays for a delightful frozen treat!

Roasted Garlic Vinaigrette


  • roasted garlic
  • extra virgin olive oil
  • balsamic vinegar
  • salt & pepper, to taste

Add your roasted garlic to a small bowl. Cover with oil and a splash of balsamic vinegar. Mix with a fork until the consistency is creamy but pour-able. Add salt & pepper to taste.

Roasted Garlic


  • 1 head of garlic
  • extra virgin olive oil
  • pinch of sea salt
  • aluminum foil
  • grill or oven


Slice the top off the head of garlic so each individual clove is exposed. Drizzle with olive oil & sprinkle with a pinch of sea salt. Wrap in a double layer of aluminum foil, and place in indirect heat on grill for approx. 30 minutes, or until soft.

Once cooked, cloves should be creamy & spreadable. Use for dressings, hummus, dips or just spread plain on toast. Delicious!