Creamy Green Vegetarian Enchiladas

This meal is a wonderful vegetarian (easily vegan) option for anyone looking to break into the plant-based bracket of eating. For me, I don’t like to put labels on my lifestyle. I go through long periods where I eliminate meat because I’ve either just relistened to the Omnivore’s Dilemma authored by the extraordinary Michael Pollan or because I’ve simply just not be interested in meat. I often say the word vegan aloud to friends or family or restaurant staff because it is the easiest way to ensure no dairy will find its way to my plate.

This dish may look daunting with a long list of ingredients but I promise it is an easy execution. You nor your family will be hunting around for chicken or beef once you dig into these flavorful enchiladas.  

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  • Feel free to make this vegan by subbing the ghee for vegan butter.

  • Make it less spicy by using a jalapeño instead of serrano.
  • Always choose low sodium stocks so that you have control over the salt factor.
  • Gluten no problem for you? Use all-purpose flour.
  • I love Siete tortillas which are grain-free, I’ve not used them in a dish such as this before but I would imagine they would require heating beforehand to make them pliable enough to roll.


Creamy Green Vegetarian Enchiladas


For the sauce:

  • 1 tablespoon ghee or vegan butter
  • 1 Serrano pepper, minced with no seeds
  • 2 garlic cloves, minced
  • 1 tbsp gluten-free flour
  • 1 cup low sodium veggie stock
  • 1 tsp cumin
  • ¼ tsp salt
  • ¼ tsp fresh ground pepper
  • ¼ cup chopped cilantro
  • 1 cup mild salsa verde (I look or no added sugar)
  • ½ cup vegan sour cream

For the filling:

  • 2 cups steamed or boiled cubed sweet potatoes
  • 1 can black beans, rinsed and drained
  • 3 ripe avocados, peeled and chopped
  • 8-10 flour tortillas


Preheat oven to 375°F.

Make the sauce:

  1. In a medium skillet pan, melt ghee over medium-high heat.
  2. Sauté serrano pepper and garlic, for 1 minute.
  3. Add flour and stir constantly for 2 minutes. You want to cook out the raw flour taste.
  4. Whisk in the veggie broth, cumin, salt and pepper and bring to a low boil.
  5. Once boiling, whisk in the vegan sour cream, salsa verde and cilantro.
  6. Remove from heat.

Make the enchiladas:

  1. Grease a 9×13 baking dish.
  2. Add 3/4 cup sauce to the bottom of the baking dish.
  3. To each tortilla: add sweet potato, black beans and a few cubes of avocado to the center of each tortilla and roll, placing seam-side down in the dish.
  4. Pour the remaining sauce over the enchiladas.
  5. Bake uncovered for 15-20 minutes or until bubbling. Serve immediately.

Eggplant Rollatini with Tofu Basil Ricotta

Italian meals are always a favorite in our family. Can't decide on dinner, Italian it is! Eggplant Rollatini has been a standing menu item in which I've been perfecting for years. This dish was actually the first recipe I ever developed on my own and it in turn sparked the idea for my blog. I once served it for dinner without telling anyone that I had replaced the traditional ricotta with tofu and in all honesty no body was any the wiser! I call that serious success. 

Happy New Year!!! If you find yourself looking for healthier alternatives to traditional meals- look no further. This dish is an exquisite (and easy!) meal with no carb guilt involved. I absolutely love it and you will too! Don't let new ingredients such as nutritional yeast or tofu scare you off. Nutritional yeast provides the replacement cheese flavor we all know and love.

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Eggplant Rollatini with Tofu Basil Ricotta

For the Tofu Basil Ricotta:

  • 1/4 cup raw cashews
  • 14 ounces extra-firm tofu, drained and pressed (instructions below)
  • 1/4 cup nutritional yeast
  • 4 tablespoons olive oil (or more if needed)
  • ¼ cup packed fresh basil or 2 tbsp dried basil
  • 1 TBSP lemon
  • ¾-½ tsp salt
  • ½ tsp finely ground pepper

For the remaining dish:

  • 1 large eggplant, sliced thin lengthwise on a mandolin or very carefully cut into thin long strips
  • 2 TBSP extra virgin olive oil
  • Salt and pepper
  • 3 cups homemade or 1 jar store bought marinara sauce


To press the tofu: Cut the tofu block into 6 long strips. Place the tofu onto a clean kitchen towel (or several layers of paper towels). Add another clean kitchen towel on top of the tofu and top with a cutting board. Set several heavy books or really anything very heavy you have on hand to the board. Let sit for two hours. This process presses the liquid out of the tofu and is an essential step in making tofu ricotta!

  1. Preheat oven to 400 degrees.
  2. Line a large roasting pan with parchment paper. Depending on the width of your eggplant and how many strips you get, you may need two sheets.
  3. Brush each side of the eggplant strip with olive oil and sprinkle with salt pepper.
  4. Add to baking sheet and roast for 15-20 minutes, be careful to not let them burn since they are thin.
  5. Meanwhile make the tofu basil ricotta: Add the cashews to a food processor and pulse them until finely ground. To the cashew crumbles, add in the pressed tofu, nutritional yeast, olive oil, basil, salt and pepper. Process until the tofu forms a very sticky cheese type mixture. It should take about one full minute. Taste and season with more salt or pepper if needed.
  6.  Let the eggplant strips cool.
  7. Add 1/3 cup marinara sauce to an 8x8 or 9x9 baking dish.
  8. Add the ricotta (about 1 rounded TBSP) to each eggplant strip spread evenly.
  9. Roll tight and place in pan.
  10. Cover the rolls with remaining marinara sauce, you may not need it all!  
  11. If desired, top with dairy-free mozzarella, my preferred brand is Follow Your Heart.
  12. Bake uncovered for 30 minutes or until bubbling and hot.

Optional: Sprinkle with extra basil and red pepper flakes

Green Tahini Smoothie

If you're on the hunt for the perfect easy green smoothie, you've hit the jackpot! This sweet and creamy smoothie is ideal for breakfast on the go. The combo of frozen bananas, slight delicate taste of tahini, nutty hemp seeds and lush almond milk plus the goodness of spinach makes for one satisfying and nourishing drink! 

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This mix might not sound like it would initially mesh well together but somehow everything marries just perfectly in the blender. Hemp seeds boost the protein and a full cup of packed spinach leaves give you a wonderful serving of leafy greens. You'll feel like a million bucks after sipping this one. 

Green Tahini Smoothie

Serves 1


  • 1 frozen banana
  • 1/2 tsp pure vanilla extract
  • 1 cup packed spinach leaves
  • 1 cup unsweetened almond milk
  • 1 TBSP tahini paste
  • 1 pitted Medjool date 
  • 1 TBSP shelled hemp seeds
  • Few ice cubes 


  1. Add all ingredients to a blender putting spinach in first. This will help the smoothie get going in the blender. Puree until very creamy. Enjoy! 
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Figgy Peanut Butter Oatmeal Bowl (vegan)

I have been on a peanut butter bender lately! I crave it daily and find it extra scrumptious when drizzled over sweet ripe figs. This oatmeal bowl is beyond creamy and over the top tasty.

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My body wakes up craving fuel and this decadent breakfast of plant protein and fiber is the answer to my growling tummy on the regular. The best part? It’s easy and quick to get you out the door and into your day revving to go! 

I’m pretty much rolling out the doormat for the autumn season waiting patientily for cool temperatures and changing leaf colors to arrive! This warm breakfast is just the perfect way to start a cool day. With addicting peanut butter, a double dose of rich coconut flavors from the milk and oil, finished with the sweet kiss of my ever-favorite frui: the banana. The fig slices on top provide a little bit of crunch and chew which is the perfect way to top this bowl.


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Serves two

Figgy Peanut Butter Oatmeal (vegan)


  • 2/3 cup old fashion oats 
  • 1.5 cups water
  • 1/2 cup coconut milk 
  • 2 TBSP natural peanut butter
  • 2 TBSP coconut oil 
  • 2 bananas, sliced
  • 4 medium or 6 small figs, sliced 
  • Extra peanut butter for drizzling
  • Optional toppings: coconut butter, raisins, granola, goji berries 


  1. Add the water, coconut milk, old fashioned oats and 1 sliced banana to a small pot over medium-high heat.
  2. Stir and bring to a boil, reduce heat and let simmer until the oats have absorbed the liquid This should take about 15 minutes for two servings!
  3. Once the liquid is absorbed, add the peanut butter and coconut oil. Stir until everything is perfectly melted together!
  4. Divide oatmeal into bowls and top with the figs, peanut butter, sliced banana and any other desired toppings.
  5. *Tip: heat the peanut butter in the microwave for 20 seconds for optimal drizzling!
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Welcoming Changes + Roasted Cauliflower Tacos

This recipe is ideal for weeknight cooking as it takes no time at all to pull together and doesn’t involve any pre-soaking or complex tasks that sometimes get associated with clean eating. If you’ve got an oven and 15 minutes to prep, you’re holding the keys to a mouthwatering feast. You would never think that cauliflower wrapped in a hot tortilla and surrounded with a cooling sauce, creamy avocado and the freshness of cilantro could make you think you’ve died and gone to a taco lover's heaven. Just make them, see what happens!

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I find myself in disbelief that I once lived a life where I didn’t eat vegetables. These days I pile the veggies high on my plate because TBH they just make me feel amazing. Mr. No FOMO Food and I have had a few curveballs thrown our way recently and things in our house have felt a bit uprooted and off kilter. I was feeling disconnected all around but forced myself to refocus on my priorities and think about what drives me daily. 

I love being in the kitchen, I love talking to friends and family about the vibrancy whole foods bring to the art of cooking. I especially love debunking myths surrounding a healthy lifestyle. I recently came upon a passage written by Julia Child in Mastering the Art of French Cooking that felt well timed and deeply refreshing. 

“Cooking is not a particularly difficult art, and the more you cook and learn about cooking, the more sense it makes. But like any art it requires practice and experience. The most important ingredient you can bring to it is love of cooking for its own sake.”

Often times, we shy away from the unfamiliar. Instead, let’s embrace the crazy, the chaos and the unknown. I am going to brush off my doormat and welcome the changes with happy spirits and positive energy. 

Is cauliflower foreign to you? Don’t be frightened! Raw cauliflower has a very certain off-putting odor but once roasted in a hot oven this veggie turns into something you just want to keep eating. When purchasing a cauliflower head, look for one that is very firm to the touch and looks very clean. The leaves on the bottom should be green and healthy. 

My husband says this Roasted Cauliflower Taco recipe epitomizes the essence of No FOMO Food and I have to agree. The flowerets are roasted until tender and pack the perfect amount of heat for the ultimate veggie taco. As for the taco itself…crunchy, tangy, creamy and spicy all add up to one epic taco night. 

I truly love this recipe! I used Love and Lemon’s cookbook recipe as a guide the first time making these and I’ve since adjusted from there. Her book is an essential tool in my healthy eating toolbox. 


You might have noticed I used the spelling flowerets instead of florets. This is the way that Julia Child recommends and I actually think it makes more since! It looks prettier written so I’m sticking to it! 

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Roasted Cauliflower Tacos

Serves 4-6 tacos

You need:

  • 1 medium/large head of cauliflower, broken or cut into small flowerets rinsed and dried well (an 8-inch cauliflower head serves 4-6)
  • 1 TBSP olive oil
  • Salt
  • Pepper
  • 2 TBSP Chipolte pepper adobo sauce (I used the Frontera Grill brand)
  • 2 TBSP fresh cilantro 
  • 1 avocado, sliced  
  • 4-6 Tortillas (I used almond flour Siete tortillas, my fave EVER!)
  • 1/2 cup thinly sliced red cabbage

For the cool lime sauce:

  • 1/2 cup vegan cream cheese (or mayo) 
  • 1/2 lime, juice squeezed 
  • 1/2 tsp fine sea salt 
  • 1/2 tsp honey
  • 1 garlic clove, minced 


  1. Preheat oven to 400 degrees
  2. Line a large roasting pan with parchment paper
  3. Add the (dry) cauliflower flowerets to the roasting pan.
  4. Drizzle the flowerets with olive oil and toss to coat evenly. I used my hands, I find it easiest! 
  5. Sprinkle with salt and pepper, toss again. 
  6. Sprinkle over the 2 tablespoons of adobo sauce and toss to coat evenly. 
  7. Slide roasting own into the oven and roast for 25-30 minutes. The edges of the cauliflower will become perfectly caramelized and turn a crispy golden brown.
  8. Meanwhile, add all sauce ingredients to a small bowl and whisk until creamy. Taste and adjust salt as needed!
  9. Heat tortillas in a hot skillet then wrap in a clean kitchen towel to preserve flexibility while continuing to heat remaining tortillas.
  10. Construct each taco by adding 1 TBSP Cool Lime Sauce to the bottom of the tortilla, layer with cauliflower, cabbage, avocado, cilantro, a squeeze of lime and a few dots of extra chipolte sauce if you like it hot! 

Recipe inspired by Love and Lemons Roasted Cauliflower Tacos with Chipolte Cream Sauce 

Cinnamon Roll Granola

Cinnamon anything has ALWAYS been my go-to in life. Cinnamon rolls, cinnamon gum, cinnamon tea, cinnamon toothpaste, cinnamon lattes, snickerdoodle cookies... you get the picture. Yes? I LOVE CINNAMON! When I realized that I hadn't yet combined two of my favorite things- cinnamon and granola well I was excited to say the least. This granola is over-the-top, smells like Cinnabon whilst baking, love it so much it was gone in three days good. 

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There's such much warm and sweet ground cinnamon loaded here you can literally see it in the above photo, right? For all the other cinnamon enthusiasts out there- this granola is for you. 

Cinnamon Roll Granola

Dry ingredients:

  • 2 cup rolled oats
  • 1/3 cup fine almond flour 
  • 1 cup chopped walnuts, divided into 1/2 and 1/2 cups
  • 1/2 cup raw buckwheat groats
  • 1/2 cup raw pepitas
  • 2 TBSP hemp seeds
  • 2 TBSP ground cinnamon 
  • 1/4 tsp ground nutmeg
  • 1/4 tsp fine sea salt
  • 1 cup raisins

Wet ingredients:

  • 1/4 cup creamy cashew butter
  • 1/4 cup pure maple syrup 
  • 1/4 cup packed Medjool dates (pitted)
  • 1/4 cup coconut oil, melted
  • 1 egg white 
  • 2 tsp pure vanilla extract


  1. Preheat oven to 275 degrees.
  2. Line a large baking sheet with parchment paper.
  3. In a large bowl stir together all dry ingredients.
  4. Add all wet ingredients into a blender and puree until smooth.
  5. Pour the wet mixture over the dry ingredients.
  6. Stir until completely incorporated.
  7. Turn granola out on the parchment paper.  Spread it into an even layer but making sure all granola bits are touching. (This helps ensure you get nice big chunks for clusters.) It should be about 3/4 inch thick.
  8. Slide pan into the oven and bake for 15 minutes.
  9. Rotate pan and bake an additional 22-28 minutes. Check your granola frequently to ensure no burning!
  10. Place the baking sheet onto a rack and cool for 1 hour.
  11. Once cooled, crumble into clusters!

Store cooled granola clusters in a large plastic bag in the fridge for up to two weeks.

Simply Roasted Cauliflower

I'm giving roasted cauliflower the recognition it deserves! This recipe is as versatile as it is delicious because once it is roasted to perfection, the cauliflower can be drizzled with a  variety of tasty sauces! Tahini-lemon, chimichurri, clean ranch, balsamic, basil vinaigrette-- whatever you please! 

Simply Roasted Cauliflower

Not in a million years did I suspect my love for cauliflower would blossom into a full fledged relationship. I adore this veggie for all its uses. I steam then freeze it for smoothies, blend it into a hummus alternative dip (recipe coming soon!), pop into tortillas for tacos, dress it with tahini-lemon sauce for salads, add it as the base to soups, and I could honestly just keep going on and on! 

The recipe is so simple I hesitate to even call ilt such. But in the instance you're out there searching for the easiest and perfect way to use up the head of cauliflower calling out your name in the fridge. Here you go! 

Simply Roasted Cauliflower

You need:

  • 1 medium-large head cauliflower 
  • 1 TBSP extra virgin coconut oil, melted or extra virgin olive oil 
  • 1/4 tsp fine sea salt (or more to taste)
  • Ground black pepper 

Get cooking:

  1. Preheat oven to  425 degrees. 
  2. Line a large baking sheet with parchment paper. 
  3. Clean cauliflower thoroughly, I can't tell you how many times I've found tiny bugs inside the florets of cauli. I like to lob off big sections from the stem and rinse under water. Dry in a paper towel or clean dish towel to remove any excess water.
  4. Cut the large sections into small florets.
  5. Toss the florets with the coconut oil. Sprinkle over salt and pepper. 
  6. Spread the cauliflower florets into an even layer giving each one space. We don't want to steam the veggie! 
  7. Slide the baking sheet into the oven and roast for 25-30 minutes. 
  8. They should begin to to turn perfectly golden and a few of the edges will have gone crispy See photos for reference. 

Enjoy while hot! 

Vegan Parmesan Cheese

This easy cheesy recipe is the perfect alternative to traditional parmesan cheese! 

Vegan Parmesan Cheese

You need:

  • ¼ cup nutritional yeast
  • ¼ cup raw cashews
  • ¼ tsp fine sea salt (taste and add ¼ tsp more if needed)

Get cooking:

  1. Add all ingredients to a food processor. Process until the mixture turns into a fine topping which should take about 20 seconds.

Store in fridge for several weeks! I bet it won’t last that long.


The best part of this salad is that it’s almost too simple to be soooo good. How can it be? I don’t know but y’all it just is. The key to this salad is all in the preparation of the kale. It must be treated with care, massaged with love and I promise you will rewarded with the most tender, fluffy, bright plate of nutrient dense kale you could ever possibly need. I don’t title recipes the best without much careful consideration. I’ve yet to ever post anything with such high praise right there in the title. But with the ample benefits that kale provides in conjunction with the ridiculous taste of this salad- I hereby present to you the BEST KALE SALAD.

I know, I know…a kale salad recipe. What is this 2014? I’m sorry but honestly, I only recently jumped on the kale salad bandwagon. Sure, I’ve been juicing it and pureeing it into oblivion in my smoothies because everyone and their mother knows that kale is a superfood. I don’t live under a kale-less rock!


I just never ordered kale salads- it was too rough for me. I always preferred light, kind of sweet spinach. BUT… things changed recently. I visited Kayne Prime in Nashville and was told that the kale salad was a must. Which is sort of confusing—heading to the best steakhouse in Tennessee for a kale salad? Oxymoron much? But who am I to resist what is touted as the BEST KALE SALAD. Well, I’m here to set the record straight. Kayne Prime really does have the best kale salad. Who knew that a salad could be described as….fluffy?


I scarfed down this infamous plate of greens back in June and it has taken me multiple tries and some for-sure fails (blanched kale too long, boiled kale, finely shredded kale) before I hit the nail on the head. Now, I can’t tell you my recipe is exactly like Kayne Prime’s because it’s been two months since I had that ridiculous amazing salad but I swear this is SO CLOSE.


 If you are still shying away from the oh mighty kale because you think it’s too hearty, too trendy, too tough. WELL. Stop your hesitation and board the kale train because I’m taking you on a ride to kale town baby. Next stop, taste bud heaven!


The Best Kale Salad

You need:

  • 1 head kale, destemmed, washed and torn roughly into manageable handfuls
  • ¼ cup good extra virgin olive oil
  • Zest of 1 lemon
  • Juice of 1 lemon
  • ½ tsp fine sea salt (this is to taste- if you’re sensitive to salt go ahead and start with ¼ tsp)
  • ¼ cup heaping raisins
  • ¼ cup vegan parmesan

Get cooking:

  1. In a small bowl, add oil, lemon zest, lemon juice and salt. Whisk until emulsified.
  2. To a large food processor (if you have a smaller food processor, just work in small batches) add 1/3 of the kale. I have a 10 cup Ninja food processor so I find that it works to my advantage to work in batches of three so that the chops are uniform.
  3. Pulse the kale until it has been chopped into small pieces. You’re looking for each piece of kale to be about 1 inch long or smaller. Once all the kale is chopped. Add it to a large mixing bowl.
  4. Pour the dressing over the kale. With clean hands, massage the kale no less than five minutes! You will feel that kale begin to soften at your touch as the acid from the lemon juice and your swift hand technique begins to break down the hearty fibers.  
  5. Don’t stop massaging, 5 full minutes! It’s SO worth it.
  6. Pop the kale salad into the fridge and let it rest for 15-30 minutes.
  7. Add the raisins and vegan parmesan immediately before serving. Toss to incorporate.
  8. Enjoy this heavenly plate of green goodness. Leftovers? This kale salad keeps surprisingly well overnight – the raisins take on a bit of the dressing plump it and the vegan parm disappears a bit. Still fabulous though!

Zucchini Banana Muffins (gluten-free)

Tender mouthfuls of sweet veggie-packed muffins are perfect for your easy Sunday brunch. These muffins have 1 full cup of shredded zucchini! I just LOVE sneaking veggies in for breakfast. 

During the summer, fresh local zucchini is so easy to find! When you can locate local ingredients, use them! They are more nutrient dense because they didn't have to travel across the country in a truck to make it to your table. Not only are you doing you body good with all these body-healthy ingredients you're also helping support your local community. That is a serious win-win!

Top these babies with vegan butter, ghee or almond butter! YUM!

Zucchini Banana Muffins

Zucchini Banana Muffins (gluten-free)

You need:

  • 1 ½ flax egg
  • 1 ½ TBSP flaxseed meal
  • 3 ¾ TBSP water
  • 1 heaping cup shredded zucchini with water pressed out
  • 1/3 cup mashed ripe banana
  • ¼ cup olive oil
  • ¼ cup maple syrup
  • ½ cup unsweetened coconut yogurt
  • ¼ cup date sugar (or coconut sugar)
  • ½ tsp fine sea salt
  • 1 ½ tsp baking soda
  • 1 tsp ground cinnamon
  • ½ cup unsweetened plant-based milk (almond, cashew, flax, etc)
  • 2/3 cup traditional gluten-free oats
  • ½ cup almond flour or almond meal
  • 1 cup + 2 TBSP gluten-free flour (I used King Arthur)
  • ¼ cup chopped raw walnuts

Get cooking:

  1. Make the flax egg: combine the flaxseed meal and water in a small bowl. Set aside to thicken.
  2. Preheat oven to 375 degrees
  3. Grease or add liners to a 12-cavity muffin tin
  4. Finely shred or grate the zucchini. Transfer to a kitchen towel or multiple layers of paper towels. Squeeze, squeeze more, squeeze again! Get all the water out of that zucchini! You should have 1 ¼ cup of shredded zucchini after this process.
  5. To a medium bowl, add the flax egg and mashed banana. Stir to incorporate.
  6. Add the olive oil, maple and coconut yogurt. Whisk thoroughly.
  7. Add the sea salt, baking soda, cinnamon and whisk again.
  8. Add the plant-based milk and zucchini, whisk again!
  9. Add the oats, almond meal and gluten-free flour to the bowl. Stir until everything just comes together.
  10. Fill the muffins tins with batter nearly to the top of each cavity.
  11. Sprinkle over the chopped walnuts.
  12. Bake for 32-36 minutes until the muffins are golden brown. Insert a toothpick into the center of a muffin- if it comes out clean- the muffin is done!
  13. Let the muffins cool over a wire rack.
  14. These muffins will keep on the counter in a container for several days or freeze for a great breakfast or snack down the road!

This recipe was adapted from Minimalist Baker's Banana Walnut Muffins! Thanks, Dana!!!

Homemade Caramel Candy Bars

I can't tell you how many Twix bars I ate growing up (and in college!) but I can tell you the number would probably embarrass me. The candy bars that line the shelves of the impulse aisle are laden with refined sugar, dairy and unrecognizable ingredients so I decided to make my own! I shared these with my family and they devoured them! They taste just like the real thing- only better. 

These candy bars are so absurdly delicious- I could have eaten the entire pan in one day! The caramel sauce is so chewy and sweet but slightly salty- my goodness it is OUT OF THIS WORLD SO GOOD. I'm glad I have a bit of self control, ha!

I can't even believe that these perfect wonders are vegan and plant-based and just basically whole-food champs! Ah, the happiness that comes with candy. I can't help myself. I'm giddy over the thought of you guys digging your chompers into these bars.

 You're going to love them! 

Homemade Caramel Candy Bars

For the dark chocolate layer you need:

  • 1/3 cup chopped raw cacao butter
  • 4 TBSP raw cacao powder 
  • 3 TBSP pure maple syrup

For the *caramel filling you need:

  • 1/2 cup creamy almond butter
  • 1/2 cup pure maple syrup
  • 1/3 cup coconut oil
  • 2 tsp pure vanilla extract
  • 1/2 tsp fine sea salt

For the crust you need:

  • 2/3 cup coconut flour
  • 3 TBSP pure maple syrup
  • 1/4 tsp fine sea salt
  • 1/3 cup coconut oil, melted 

Get cooking:

  1. Preheat oven to 350 degrees.
  2. Line a square baking pan with parchment paper. (I used an 8x8 and would not recommend going any larger as your bars will become too thin)
  3. In a medium bowl, combine all crust ingredients until you have a shortbread dough.
  4. Turn the dough out into the baking pan and press firmly so that your crust is the same thickness throughout. 
  5. Bake the dough for 9-11 minutes. Remove and let cool completely. 
  6. To make the caramel filling, add all ingredients for the caramel to a small sauce pan. Heat over medium and whisk until everything is melted together. Remove from heat and let it cool for 10 minutes. 
  7. Pour the caramel sauce evenly over the cooled crust. Place in fridge to harden for at least an hour.
  8. To make the chocolate use a double boiler or substitute a glass bowl fitted snuggly over a small sauce pot. Add an inch or so of water to the bottom sauce pot and place over medium heat. Add chopped cacao to the top bowl/pot. Whisking continuously, melt the cacao butter. Remove from heat as soon as the butter is melted. 
  9. Add the cacao powder and maple to the melted cacao butter and whisk until combined. If you prefer sweeter chocolate, now is the time to add more maple!
  10. Let the chocolate cool slightly. Pour chocolate over the hardened caramel layer and spread evenly. 
  11. Place the pan back in the fridge for at least an hour for the bars to set completely. 
  12. Patience is a virtue.
  13. To cut the candy bars- remove the candy from the pan by pulling on the parchment paper. 
  14. Run very hot water over a very sharp knife and quickly slice your bars into thin strips about 1 inch wide. Keep wiping the blade so as not to smear crust over the other candy bars as you cut. 

Store these candy bars in the fridge up to 1 week or place in freezer for 6 months. Enjoy, chocoholics!   

*Caramel recipe adapted from Blissful Basil's 5-Minute Caramel Sauce.

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Heavenly Avocado Chocolate Pudding (Smoothie) Bowl

The name for this... is long but accurate! Thank you Rachel Mansfield for the serious inspo on creating this one-of-a-kind lush pudding smoothie concoction! This bowl is so chocolatey and decadent that you'll forget you're eating a low sugar breakfast (or lunch or quite frankly, dessert too)!  I made just a few changes from Rachel's recipe but click above to see hers!

I saw Rachel post this recipe awhile ago but hadn't given it a go until I found myself in a serious smoothie rut! I typically head straight for the bright green, veggie loaded smoothies to start my day but having ran out of kale this baby stepped up to complete the breakfast task. The frozen factor in this recipe is zucchini instead of tried and true frozen banana chunks!

The avocado delivers the most creamy consistency you could ever want from a smoothie pudding (ha!) while also ushering in all the good fats. Avocados also contain over 20 vitamins and minerals! Avocados are a rich source of vitamins C, E, K, and B-6, in addition to riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. AND they contain lutein, beta-carotene and omega 3- fatty acids. Lastly, the fat in avocados help us feel full and satisfied! 

This low sugar treat is a must! 

Heavenly Avocado Chocolate Pudding (Smoothie) Bowl

You need:

  • 1/2 ripe avocado
  • 1/2 cup frozen zucchini chunks
  • 1 TBSP raw cacao powder
  • 2 scoops organic chocolate protein powder
  • 1 scoop unflavored collagen peptides 
  • 1 cup coconut milk or nut based milk
  • Raw cacao nips and shredded coconut for topping

Get cooking:

  1. Add all ingredients to a high speed blender. I like to add the least amount of liquid to my smoothies to start so that they become ultra thick! Start with 1 cup then add more as needed. Use the provided tamper if using a Vitamix. 
  2. Blend, blend, blend! 

Matcha Maca Chia Pudding

Matcha Maca Chia Pudding! Say that five times fast and try not to get tongue tied. Oh boy, this recipe is a keeper. This bright chia pudding has it ALL! Energy boosting, check. Antioxidant packing, check. Delectable tasting, DOUBLE CHECK! 

Matcha Maca Chia Pudding

After traveling for the last month and a half for work, I've been feeling very off lately. My routine is trashed, my food has been restaurant prepared and my body is begging for me to give it a rest!

I've been craving all things green lately because they just make me feel better! For me, green signals nutrient dense foods which triggers my body into feeling uplifted almost instantly. I've been trying to pack as much green colored items into my life as possible and I'm surprised I didn't try to throw a bit of spinach or kale into this chia pudding. Believe me, it crossed my mind. (Going on the to-do list to taste test!)

This chia pudding is at the very top of my chia pudding adoration list and for good reason. Both the matcha and raw maca poweder are energy boosters so this is the perfect morning treat to kick start your day! Matcha is also rich in antioxidants! Maca supports mood balance and brings a malty flavor to the pudding. The liquid in this recipe is canned coconut milk which gives the pudding it's thick and lush texture. YUM! 

The chia seeds and coconut milk satiate hunger and will keep you powered up mentally and physically.  

I'm sending each and every one of you positive vibes today because I believe you receive what you put out. Much love, cheers! - Cait

Matcha Maca Chia Pudding 2

Matcha Maca Chia Pudding

You need:

  • One can full fat coconut milk

  • 5 tablespoons black chia seeds

  • 3 teaspoons matcha powder

  • 3 tablespoons white or red raw maca powder

  • 2 soft, pitted Medjool dates (if your dates are not soft, soak them in hot water for 30 minutes before blending)

  • 1 or 2 teaspoons pure vanilla extract (I LOVE vanilla so I use 2 tsps but that might be considered overkill for some folks, tone it down if you prefer a less bold vanilla flavor) 

  • Suggested topping: 1 TBSP shredded unsweetened coconut, 1 tsp raw honey, 1 TBSP chopped raw cashews and 1/2 TBSP raw pepitas

Get cooking:

  1. Add chia seeds to a glass container. 
  2. Add coconut milk, matcha, maca, dates and vanilla to a high speed blender. Blend for at least thirty seconds or until all bits of date have been pureed. 
  3. Pour matcha maca coconut milk mixture over the chia seeds into the glass container. 
  4. Whisk very thoroughly. Take a look around the bottom of the bowl and make sure you don't have any chia seeds sticking to the glass. Give it another really good whisking to ensure your chia seeds do not clump.
  5. Cover and store in the fridge for at least 8 hours or (preferably) overnight. 
  6. If your chia seed pudding is too thick once set, add 1 TBSP water or coconut milk to thin out- continue as needed. If you prefer a thicker consistency, add 1 tsp chia seeds to the pudding and let rest for thirty minutes to thicken.
  7. Top with chopped raw cashews, pepitas, coconut shreds and a bit of honey for added sweetness.

Makes 4 large portions for breakfast. Enjoy!!

Glowing Vanilla Shake

This version of a vanilla shake (housed of course in a bowl) isn’t quite the classic vanilla milkshake you might envision when you think of such an iconic American treat. However, my recipe involves no ice cream, no dairy, no added sugar and definitely no preservatives or foreign chemicals so we are SO winning by comparison! 

Not only is it already packed with good-for-you fruits but with the addition of cauliflower - this rich and delicious smoothie/shake/bowl is just over the top wonderful. 

I love to make my smoothies SUPER thick, l actually wish I didn’t have to include liquid at all. The closer to an ice cream consistency that I can get, the better. 

The month of July always puts me into a very-Americana mood. I deck the house out in stars, stripes, navy, red and use the entire month as the perfect reason to break out all my favorite summertime flavors. I wanted to pull those flavors into a quick recipe and as per usual it came out in the form of a smoothie (when doesn’t it? I literally live off smoothies and smoothies bowls, y’all!) 

Let’s walk through the benefits of this Glowing Vanilla Shake. 

Cauliflower may be the white veggie but that doesn’t mean it’s lacking in the nutrition department or in the versatility arena. From tacos to salads to smoothies- is there anything cauliflower can't do? Cauliflower is a great provider of Vitamin C and folates. Tahini (ground sesame seeds) is typically used in savory dishes as a component in dressings but I love using it in this unexpected way. Sesame seeds are a rich source of calcium and Vitamin E which is an antioxidant, helping to protect those precious cells of yours from the harm caused by free radicals! Hemp seeds are a wonderful source of protein and Omega-3s not to mention they do magic to help give your skin that glowing, just showered freshness. Vanilla and banana add sweetness, creaminess and the most pleasant aroma! I'm sold!!!

Glowing Vanilla Shake

You need:

  • 1/2 cup unsweetened almond milk
  • 1 cup cauliflower- steamed & blanched, frozen or raw (if you have a high-speed blender) will work!
  • 1 frozen banana
  • 1/2 cup ice
  • 1 TBSP runny tahini 
  • 1 TBSP hemp seed
  • 1 tsp pure vanilla extract 

Get cooking:

  1. Add all ingredients to a blender, puree until thick and creamy. 
  2. If you need to add more liquid to get your shake moving, do so in small increments. 
  3. If eating as a bowl top with chia, cherries and granola!


    Cooling Cucumber Ginger Green Juice

    There are days when only a tall glass of bright greens will do! This recipe blends so many nutrient dense fruit and veggies it would be impossible to not feel like a million bucks after drinking this! Cucumber, fresh orange, ginger, kale and mint blitzed into one bountiful beverage. The days here in Knox have been HOT and HUMID so I'm relying on the hydrating benefits of the water rich cucumber to help me stay feeling fresh and alert all day! No dehyrdation here.

    Cucumber Ginger Green Juice

    Cucumber Ginger Green Juice

    You need:

    • 1 medium orange, peeled + deseeded
    • 1/2 medium cucumber deseeded + chopped (this should be about 1 cup of chopped cucumber)
    • 2 cups destemmed kale
    • 1/4 cup mint or about 15 leaves
    •  2 TBSP lime juice 
    • 1 tsp grated fresh ginger
    • 1 cup ice 

    Get cooking:

    1. Add all ingredients to a high speed blender. Blitz until smooth and enjoy!

    Dairy Free Chocolate Pudding

    If you didn’t love licking the top of a chocolate pudding cup as a kid then I’m not sure we can be friends. Just kidding, I’d never shun you. Even if you didn’t engage in such activities- I guarantee you’re going to take down this healthy version of chocolatey dreamy pudding with fervor! 

    Cashew Chocolate Pudding

    This No FOMO version requires an overnight soak of the incredibly magic nut- cashews! No tofu, no avocado just cashews, coconut milk, hemp and raw cacao whipped up with a few more ingredients give this pudding a beautiful rich depth of flavor. 

    The recipe makes enough for two large servings but because the pudding is so rich- I actually enjoyed it in small doses throughout the week as a quick after-dinner treat. Of course, let's not forget how amazing this is to pull together without dairy, gluten or refined-sugar! YUM!

    Cashew Chocolate Pudding 2

    Dairy Free Chocolate Pudding

    You need:

    • 3/4 cup soaked cashews 
    • 1 cup canned full fat coconut milk 
    • 1/4 cup hemp seeds 
    • Dash of sea salt
    • 1 TBSP cacao powder
    • 1 date (or 2 if you've got a mad sweet tooth)
    • 1 TSP vanilla
    • 1/2 ripe medium banana

    Get cooking:

    1. Place cashews in a bowl covered with water, let soak for 4 hours or overnight.
    2. Rinse and drain cashews. Add to blender with remaining ingredients.
    3. Let chill overnight to thicken up!

    I Can't Believe It's Not Dairy Spinach and Artichoke Dip

    If you are on the hunt (as I ALWAYS am) for a knock your socks off, can't believe it's not dairy ultra creamy dip to help celebrate America's birthday- then you have arrived at the right place! This dairy-free, vegeterian friendly Spinach and Artichoke dip is astonishingly creamy and cheezy.

    I can't say this is the lightest dip I've ever served but my golly it might be the BEST dip I've created. The plant-based cream cheese in this dip really takes the creamy factor over the edge. The cheezy flavors paired with slightly sweet spinach, chunky artichoke hearts and just a hint of spicy heat is out of this world delicious. My mouth is watering and I'm seriously considering taking the leftovers out of the fridge right now to demolish before anyone else gets back home. This recipe will not disappoint and it will certainly win over any dairy-free skeptics in your life. They'll be clamoring over it and saying "I can't believe it not dairy!" Which is always the goal for me!

    I everyone has a safe and happy holiday!

    Dairy-Free Spinach and Artichoke Dip

    • 1 TBSP ghee
    • 1 cup diced yellow onion
    • 4 garlic cloves, minced
    • 3/4 cup soaked, rinsed and drained raw cashews
    • 8 ounces vegan cream cheese, I recommend Kite Hill brand
    • 1/2 cup water
    • 4 TBSP nutritional yeast
    • 1/2 tsp fine sea salt
    • 1/2 tsp ground black pepper
    • 1/8 tsp cayenne pepper (Use more if you like it spicy!)
    • 1 tsp fresh lemon juice
    • 1 14 ounce can water packed artichoke hearts
    • 15 ounces or 1lb frozen chopped spinach (this was 1.5 bags for me)

    Get cooking: 

    1. Soak cashews overnight or soak in boiling water for one hour
    2. Preheat oven to 350 degrees
    3. Place a round cast iron skillet over medium heat and add ghee to coat skillet.
    4. Add diced onion and saute for five minutes or until translucent.
    5. Add garlic to skillet and cook 1 minute. 
    6. Remove from heat and set aside.
    7. To a high speed blender: add cashews, cream cheese, water, lemon and onion garlic mixture. Puree until ultra creamy.  Add nutritional yeast, salt, pepper, cayenne. Blend. Taste and adjust seasonings as needed- add more salt, pepper or cayenne. 
    8. Drain artichoke hearts and pat dry. Add to the same cast iron skillet you used to saute the onion/garlic. Add the chopped spinach. Stir to combine. 
    9. Pour the cheese mixture over the artichoke hearts and spinach. Stir. 
    10. Bake in the oven uncovered for 30 minutes. Remove and give it a stir before serving if a thin skin has formed on top. 
    11. Serve with red pepper flakes, tortilla chips, plantain chips or carrot coins. 

    Store covered in the fridge and reheat in the oven on 350 degrees for 20 minutes before serving. 

    Gluten-Free Summer Berry Cobbler

    The ultimate nutritious all-American dessert for the ultimate all-American weekend celebrating the 4th of July! This cobbler is gluten-free, dairy-free and refined sugar-free!!! YES!

    My family is heading to Knoxville for the long weekend and we're planning a few days chocked full of lake time, sunshine and games. But first, cobbler! This recipe requires only one bowl and is super easy to make. We all need a great fresh berry cobbler recipe in our arsenal and this one is mine. I'm sharing it with all you beautiful people and I hope you make it your friends and family this weekend. It truly is the ultimate delicious treat with no guilt. 

    I didn't add too much extra sweetener to these berries because they were just so delicious on their own. If you have a crazy sweet tooth- feel free to add a tablespoon or two more to the berries. 

    Gluten-Free Summer Berry Cobbler

    For the berries:

    • 7-8 cups mixed fresh berries (I used 4 cups diced strawberries, 4 cups mix of cherries, blueberries and raspberries)
    • 3 TBSP coconut sugar 
    • 2 TBSP arrowroot powder
    • 1 TBSP fresh lemon juice

    For the topping:

    • 1 cup gluten-free traditional oats
    • 1 cup chopped raw pecans
    • 1/4 cup almond flour
    • 2 TBSP unsweetened shredded coconut 
    • 1 1/2 tsp ground cinnamon 
    • 1/4 tsp fine sea salt
    • 1 tsp pure vanilla extract
    • 4 TBSP coconut oil (melted)
    • 2 TBSP maple syrup (more to taste)

    Get cooking

    • Preheat oven to 350 degrees
    • Grease a 13x9 baking dish (I used coconut oil)
    • Dice berries to uniform bite sizes pieces
    • Add all berries, coconut sugar, arrowroot powder and lemon juice to a large bowl. Stir to combine.
    • Add to the greased dish. 
    • Wipe out the bowl.
    • Add oats, pecans, flour, coconut, cinnamon and salt to the bowl. Stir. Add vanilla, coconut oil and maple. Stir again. Taste and add more maple if desired. 
    • Top berries with the oat mixture and spread evenly. 
    • Place in the oven and bake uncovered for 35-45 minutes. If your oats don’t crisp up- turn on broiler to high and brown for 1 minute (checking constantly to not let topping burn). 
    • Serve with cashew ice cream or coconut whipped topping. 

    Cover and store in the fridge if not eating right away. Will keep for about four days. Reheat in oven at 350 degrees.

    Vegan Grilled Corn Chowder

     Hearty, creamy corn chowder with a rich and smoky flavor straight from the grill! 

    I always see chowder on restaurant menus and they sound so delicious! I would never be able to order one because obvious reasons- HELLO TUMMY ACHE! I know summer isn’t the obvious time for eating soup but I just can’t help myself, y’all. Corn was pretty much the only vegetable I ate growing up- okay- it was literally the ONLY vegetable I ate. Not even white potatoes were in my repertoire. I thought they tasted like mosquitos but how in the world would I have known that? 

    This Vegan Grilled Corn Chowder takes about 30 minutes from start to finish so this is a breeze for weekday home dining. I absolutely love enjoying a traditionally cream heavy dish lightened up for all us clean eaters. You would just never know the difference, I promise!

    Vegan Grilled Corn Chowder

    You need:

    • 1 TBSP + 1.5 TBSP extra virgin olive oil
    • 1/2 medium yellow onion minced  
    • 1 bay leaf 
    • 4 fresh cobs of corn, still husked 
    • 1/2 TSP salt 
    • 1/4 TSP pepper
    • 1.5 cup low sodium vegetable stock
    • 1 cup coconut milk(light or full fat from the can)
    • 1 TSP fresh tarragon minced for garnish 

    Get cooking:

    1. Fire up the grill! 
    2. Peel corn husk back but do not remove. Remove as much silk as possible. Drizzle with olive oil and sprinkle with salt and pepper. Push husks back around cob. 
    3. Once heated and cleaned of any leftover food debris- place husked corn cobs over medium direct heat. Rotate every 2-3 minutes until charred and tender on all sides.
    4. Using a sharp knife, slice off the bottom each cob so that is sits flat against a cutting board. Run knife to break kernels free from cob.
    5. Add oil to a large heavy bottomed stock pot or dutch oven and heat over medium.
    6. Once shimmering, add minced onion with dash of salt, cook until translucent- about 7 minutes. 
    7. Add bay leaf and stir until fragrant- about 1 minute.
    8. Add vegetable stock, coconut milk, salt, pepper, and corn. 
    9. Let simmer for 15 minutes.
    10. Remove 3/4 cup of the soup to a blender. Let cool slightly (so that it doesn’t explode) and puree until smooth. Add back to pot. 
    11. Reheat if needed.
    12. Serve with fresh chopped tarragon. 

    Serves four. Keep leftovers in the fridge for 4 days in an airtight container. 

    Gluten-Free Blueberry Scones

    I'm feeling incredibly accomplished after creating my first successful scone recipe! Free of gluten, refined-sugar, chemicals and guilt. These baked treats are the perfect way to begin a lazy weekend morning. 

    Scones feel like one of those very scary kitchen battles that I'm just never sure that I'm up for... I've been procrastinating giving them a No FOMO'ed go at it but now I just feel silly about the whole thing because these goodies are excellent! The texture is tender and moist and no one would ever know they are absent of cream and butter. I've read that those two ingredients are most vital to texture but I'm here to tell you that my clean version goes head to head with it's much caloric dense counterpart.

    The flavors are delicate but the fresh blueberries burst with juice and sweetness. Matt ate nearly half of the entire batch when I wasn't looking but I did snag a few for the freezer. Is there anything better than knowing you've got a stock pile of tasty goods in the freezer just waiting for you!? UHM, the answer is no. 

    Make them. Love them. Tell me about it! Here's to hoping this just made your Monday a lot better.


    Gluten-Free Blueberry Scones

    You need:

    • 1 cup fine almond flour
    • 1 cup gluten free flour (+ 1 tbl for tossing blueberries)
    • 1 tablespoon aluminum free baking powder
    • ½ teaspoon fine sea salt
    • ⅓ cup solid coconut oil or 5 tablespoons cold vegan butter
    • 1 large mashed ripe banana 
    • 1/2 cup unsweetened apple sauce
    • 2 tablespoons maple syrup
    • 1 teaspoon pure vanilla extract
    • 1 1/4 c fresh blueberries

    Get cooking:

    1. Preheat oven to 400 degrees. 
    2. Line a baking sheet with parchment paper.
    3. In a medium mixing bowl: combine the almond and gluten free flours, baking powder and salt. Whisk to combine.
    4. Add coconut oil to the dry ingredient bowl. Use a pastry cutter to cut the coconut oil (or vegan butter) into the dry ingredients. (If you don’t have a pastry cutter, use a fork to cut the coconut oil into the flour, or use a knife to cut the butter into tiny pieces and mix it into the dry ingredients.)
    5. In a small bowl, mash banana and apple sauce. Measure out mixture- it should get you to one cup. If not, add more applesauce until you reach one cup. 
    6. Add the maple and vanilla extract to the banana/apple mix. Stir well.
    7. Pour the wet mixture into the flour mixture and stir.
    8. In a small bowl, toss the dry blueberries with 1 tbl gluten-free flour. Add the blueberries to the mix and fold gently.
    9. Keep mixing until you have thoroughly incorporated the wet and dry ingredients.
    10. On a flat, floured surface, turn out your dough. Form it into a circle that is an inch deep all around. Use a pizza cutter or very sharp knife to cut the circle into 8 even slices.
    11. Separate slices and place on the baking sheet covered with parchment paper. Bake 15- 17 minutes or until lightly golden brown.
    12. Let cool, devour, enjoy.

    Stores well on the countertop placed in an airtight container. Also freezes well!