Hibiscus Mint Tea


I got this idea from Dr. Greger who promotes hibiscus for lowering blood pressure and I’m hooked! The flavor is divine on its own and adding a bit of peppermint is delightful in the summer months for a tasty, refreshing drink. But how much of this can you drink? Can there be too much of a good thing? Well, any food, be it a tea or an herb or a flower, that has some kind of pharmacological effect should be used with some caution. Dr. Greger also addresses this particular issue in this video.

You can use whatever sweetener you prefer in this tea but I like to use erythritol as it has some health benefits and zero calories. Another calorie-free sweetener that I sometimes use in this recipe is xylitol, but erythritol has more health benefits. It actually contains antioxidants! Check out what Dr. Greger has to say about this sweetener: ERYTHRITOL

I hope you try this delicious beverage and enjoy it as much as we do! It’s the perfect addition to a whole food, plant-based diet. In case you’re wondering, I have a family history of hypertension and so it works perfectly for me. But hubby Mountain Man is just the opposite—his blood pressure usually runs VERY low. However he also enjoys this tea, of course in moderation, and it has no ill effect on his already low blood pressure.


Healthy trails,




Hibiscus Mint Tea

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: 2 liters or about 2 quarts

A delightful and refreshing tea that will also help to lower blood pressure!


  • 1/4 cup loose, dried hibiscus flowers
  • 1 TBS loose, dried and crushed peppermint leaves
  • 2/3 cup erythritol or sweetener of your choice


  1. Place the hibiscus and peppermint in a pyrex or other heat proof container (I use a 2 cup measuring cup)
  2. Add boiling water to fill to about one cup.
  3. Steep 10 minutes.
  4. While the tea steeps, dissolve the erythritol in hot water and add it to whatever 2 liter vessel you will use to store your tea.
  5. Strain and add your steeped tea to the dissolved erythritol and fill with cool water to make 2 liters.
  6. Refrigerate.


You can also use tea bags for this though I haven't tried it. I would use 5-6 hibiscus bags plus one peppermint bag and that should work just fine.

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Easy Rice & Bean Burgers ~ Plant-based and Oil-free!


Greetings!!!! I’ve been meaning to share this simple and tasty, plant-based recipe with you for a while now. These burgers are a cinch to put together and are just perfectly delicious. As the summer months get to a start here in the northern hemisphere, plant-based burgers are always a great idea for lunch or dinner. These guys also freeze well, which I LOVE because that means an easy future meal for me! So go ahead and double the recipe if you like and freeze a bunch for future use.

I have a secret to share with you… you may already know about it but it’s an ingredient that I will now never be without! The binding agent extraordinaire, otherwise known as PSYLLIUM HUSK. Woohoo! It’s just the best, not only for burgers but it also works great for baked goods and bean loaves. The thing I am really loving about this ingredient is the perfect texture it gives my burgers. They’re not soggy or pasty. You know what I’m talking about right? When I first started making bean and veggie burgers it took a lot of trial and error to get that texture just right, playing with varying amounts of chia, flax seed, oats, etc. Well, not any more!

Psyllium husk is becoming more and more popular. I saw some huge conatiners of it on an end cap at my local Whole Foods so I guess maybe it’s not such a secret anymore. 🙂 Besides holding things together like a champ, psyllium husk is also a prebiotic AND a wonderful source of dietary soluble fiber. Score!

I get mine on Amazon here –> WHOLE PSYLLIUM HUSKS

Anyway, without further ado, here is the recipe. I hope you enjoy these burgers as much as we do! They’re are a staple at our house now…

Healthy trails,




Rice & Bean Burgers

Prep Time: 15 minutes

Cook Time: 40 minutes

Total Time: 55 minutes

Yield: 4 fat burgers

An easy-to-make, plant-based yum burger!


  • 1 cup cooked rice (short grain brown rice is best for these)
  • 1 can red beans (about 1½ cups) I used Eden brand adzuki beans
  • 1 TBS almond butter
  • 2 TBS whole psyllium husk
  • 1 TBS Spike salt-free seasoning or any favorite salt free seasoning you prefer
  • 1 tsp tamari or other low sodium soy sauce
  • 1 tsp coconut sugar or other minimally processed sweetener
  • 1 tsp smoked paprika
  • ½ tsp onion powder
  • ½ garlic powder


  1. Drain most of the liquid from the beans. Mash HALF of them with the liquid you have left, leave the rest whole.
  2. Mix all ingredients together in a large bowl (see first NOTE).
  3. Let the mixture sit for about 10-15 minutes to give the psyllium a chance to do its magic.
  4. Shape into burgers. I used about 1/2 cup of the mix per burger. An ice cream scooper is perfect for this!
  5. Cook on the stovetop in a non-stick pan on medium-low heat until golden brown on both sides. Alternatively you can bake them at 350°F for 30 minutes, flipping at 15 minutes.
  6. Let the burgers cool off just a bit before serving. They firm up more when they cool off.
  7. Enjoy!


I usually like to cook my rice at the same time I put these together. When the rice is warm it mixes much easier with the other ingredients. I usually make a big batch of rice and save what I don't use for a future meal.

You can certainly adjust these to suit your taste! Add some salsa and cumin for a zesty Mexican burger, add some fresh veggies, too. Chopped green onion is nice as well as red bell pepper. These make a good base for just about any additions you want to use.

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Cultured Cashew Cream Cheese is Here!


Hi lovely readers! I posted a recipe for plant-based, cashew cream cheese AGES ago but it was pretty involved as it used rejuvelac, which is a culturing medium made from soaking grains. This process was pretty lengthy. So some time ago I experimented with using probiotic powder instead, and voilà! It worked like a charm and was so much quicker and easier.

I use a very high quality probiotic for this recipe. You can find it HERE on Amazon.  Yes, it’s quite pricey but the only thing I use it for is this recipe so it lasts a long while. And since I get a consistent, good result every time, I feel it’s totally worth it. You can also use good quality capsules, which you can find in most health food stores, and just open them up, but I find the powder so much more convenient. Make sure to keep your probiotics in the refrigerator!

You can also use this recipe to make sour cream… just thin it out with a little water. Yum! 🙂 Feel free to add some fresh herbs at the end or even fruit! Spruce it up however you like or enjoy it plain. 

To make this recipe even easier for you, I’ve created a video which I hope you will find helpful. If you haven’t already, please subscribe to my YouTube Channel. It’s a work in progress, with many more instructional videos to come.

Sorry it’s taken me so long to post this delicious plant-based cheese! Enjoy!


Healthy trails,





Cultured Cashew Cream Cheese ~ plant based!

Yield: 3 cups

A tangy, real cultured, vegan cheese filled with healthful probiotics!


  • 2 cups raw cashews
  • 1/2 cup pure water
  • 1/2 tsp good quality probiotic powder (see my post for a link to the one I use)
  • pinch of sea salt (about 1/8 tsp)


  1. Soak cashews overnight or for at least 5 hours. (see IMPORTANT note)
  2. Rinse well and drain.
  3. Add to high powered blender with 1/2 cup pure water and the salt.
  4. Blend well, scraping down the sides as needed. It should be pretty thick.
  5. Add probiotic powder and blend again until smooth.
  6. Transfer to a glass bowl, cover with a paper towel or clean kitchen towel and secure.
  7. Set on the counter.
  8. WAIT. The culturing takes anywhere from 24-48 hours depending on various factors, most importantly the ambient temperature of the room.
  9. When the cheese is done, the mixture will PUFF UP with air. You can also taste it to see if it is tangy enough for your preference.
  10. When it's done, stir it well to remove all the air, cover and refrigerate. The mixture will firm up more as it cools. It lasts quite a while in the fridge, at least a week, especially if you keep it covered and prevent moisture from getting in.


THIS IS SUPER IMPORTANT!!! Do not use city tap water for this recipe. Almost all tap water in the US and Canada contains a form of chlorine called chloramine. Its purpose is to KILL bacteria! It will kill all the happy microorganisms in your mixture and you'll wind up with nothing but blended cashews. So use fresh spring water or distilled, or if you have well water, that's fine too.

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Mulligatawny Soup ~ plant-based and oil-free!


Greetings from the mountains, Dear Ones! Ahhh… warm weather is finally gracing us here in the northern hemisphere after such a harsh winter. I am so happy to have gotten our garden started and the open windows with the fresh breezes are a pleasure! 

Well, you know me. I love a good soup, be it in the winter or summer months. Nothing beats the ease of a one-pot meal like a hearty soup. And THIS is one I’ve been wanting to make and share for a long time. It’s called an “Indian” soup because of those ever-aromatic Indian spices but it actually has its origin in Great Britain! Who knew? But wherever it began, it ends up in my happy belly! So without further ado, below is the recipe for a flavorful, plant-based Mulligatawny soup!

NOTE: PLEASE don’t be put off by the long list of Indian spices. I have built my spice cupboard bit by bit. If you don’t have all of them, use what you can find easily. It will still be yummy. I will include some Amazon links above the recipe card, if you want to purchase some of these spices to build your own Indian arsenal of flavor. 🙂 Enjoy!

Healthy trails,





Fenugreek Seeds
Fenugreek Leaves
Ceylon Cinnamon
Coriander Seeds

Mulligatawny Soup ~ plant-based, oil-free!

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: 10 cups

A hearty, flavorful and aromatic soup!


  • 1 pound dry red lentils
  • 2 apples, peeled and chopped
  • 1 cup coconut milk or other unsweetened, plant-based milk
  • 1/2 cup chopped onion
  • 1 cup chopped carrot
  • 2 tsp ground coriander seeds
  • 2 tsp grated ginger
  • 2 tsp minimally processed sugar (I used coconut sugar)
  • 1 tsp whole cumin seeds
  • 1 tsp ground fenugreek seeds
  • 1 tsp anise seeds
  • 1 tsp ground fenugreek leaves
  • 1 tsp cinnamon (try to use Ceylon cinnamon, it has a more mellow flavor)
  • 1/4 tsp cardamom powder
  • 1/4 tsp turmeric powder
  • 1/2 tsp ground black pepper
  • pinch of asafetida
  • 1/2 tsp salt (optional)
  • 7 cups pure water


  1. Add all ingredients to a soup pot and simmer until the lentils and carrots are tender (about 30 min), stirring occasionally.
  2. Transfer to a blender and blend until smooth. BE CAREFUL! You may want to wait until it's cooled a bit, depending on your blender. You can also add more water if you prefer a thinner, brothy type of soup. I like mine thick!
  3. Garnish with some cilantro leaves if desired.
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Golden Amla Smoothie Bowl + Superfood Giveaway!


Ahhh, smoothie bowls! One of my favorite ways to “break fast” in the warmer months. And those days are just ahead! So I thought I would share this scrumptious, whole-food, plant-based winner of a recipe with you. It’s a snap to put together. Top it with some of your favorite superfoods and you have a nutrient-rich bowl of sunshine!

So, what’s this superfood giveaway about? It’s about the magic berry called amla, also known as golden berries or gooseberries. They are SUPERCHARGED with antioxidants. In order to qualify for this giveaway of Terrasoul Amla Powder, simply leave a brief comment below and watch an informative video by Dr. Michael Greger on YouTube, in which he reveals the amazing benefits of this Indian berry. That’s it! One winner will be randomly selected. Oh, and if you haven’t yet, I would greatly appreciate it if you would mosey on over to my Facebook Page and hit the LIKE button there. Thanks for checking in!

This giveaway will close in seven days, so don’t delay and good luck!





Healthy trails,






Golden Amla Smoothie Bowl

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: makes 2 large bowls

A super yummy antioxidant-rich smoothie to start your day!


  • 2 cups frozen sliced bananas
  • 1 cup frozen mango chunks
  • 1 cup frozen papaya chunks
  • 1-2 cups coconut water
  • 1/4 cup coconut milk
  • 2 tsp amla powder
  • 1/2 tsp turmeric powder
  • 1/2 tsp cardamom powder
  • suggested toppings... (here's what I used)
  • sliced, fresh mango
  • fresh papaya chunks
  • papaya seeds (love those peppery little guys!)
  • dried white mulberries
  • dried gooseberries (aka golden berries, aka amla!)
  • coconut shreds


  1. Add all ingredients plus one cup of the coconut water to your blender and blend, adding more coconut water as needed to reach a smooth consistency. Remember, this is a smoothie BOWL, so you want it to be as thick as possible.
  2. Garnish with your favorite toppings and serve!
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Hearty Banana Loaf ~ date sweetened, oil-free & gluten-free!



Greetings lovely, plant-based voyagers! Well, how long has it been? I don’t know… that’s how long! So much has happened over the past few months. In fact, the whole of last year was a blur. I spent a lot of time with my mom, traveling back and forth to Florida, selling her condo, getting her set up in an assisted living facility, etc. She had some serious health issues and started declining after a bout of pneumonia which she never really came back from.

We finally wound up moving her up here to be nearer to us, as the facility she was in was not all we thought it would be. My son and daughter-in-law and I drove down to fetch her… on the brink of Hurricane Irma! We got out just in time and spent 23 hours driving back in bumper to bumper I-75 traffic insanity (on what is normally a 10 hour drive). What a wild trip! That was in September. A month later Mom was gone. 😥

It was a blessing to be able to spend so much time with her before she passed and we had a wonderful moment together just prior to her departure. I am so thankful that she was up here with us and not in Florida for this event. I still miss her… every day. But I am relieved that she is finally out of pain.

I’ve taken the last few months to reevaluate my life—my goals and purposes, my true callings. Some connections have grown stronger, others have dissolved. I feel that the universe—the Divine, God, Creator, my Higher Self, whatever terminology you use for the greater aspect of our selves and our lives—has been leading me in a new direction. It’s been interesting! 

My art has taken center stage in my life of late. It’s become rather all-encompassing. And I’m going with the flow! I haven’t forgotten about my blog. I’m still planning on creating a cookbook with ALL of my recipes (new computer is on the horizon, yay!) and I will continue developing and posting new recipes for you. This part of my endeavors will not be front and center though, as it had been. I will be focusing more on a business for my art—creating a website, making prints, approaching local art studios and vendors, etc. My artist name is Harmony Grace. It came to me in a dream! I’ve been working in colored pencil, watercolor, and just recently discovered the magic of digital art. Here is one of my more recent digital pieces. It’s called Divining



Mountain Man and I are still enjoying our glorious life here in the Smokies. We are planning on creating a retreat, either here at our current home, or at a different homestead with a bit more room for guests. That will be in about two years. We will offer whole-food, plant-based fare along with T’ai Chi and Chi Gong, Tibetan singing bowl concerts, meditation, massage, Reiki, hiking and the quiet reflection that is so needed in this modern world; achievable in an idyllic setting such as the one with which we are blessed. 

So… now to this fantastic recipe! I’ve been working on this one for a while. I wanted to create a recipe that didn’t require a lot of “unusual” ingredients, but used things that most folks have in their pantries, that was low in fat, and easy to make. And, of course, it had be whole-food, plant-based. Voilá! This banana loaf is hearty, satisfying and a snap to put together. It’s not too dense, just sweet enough and you can include your favorite additions, like nuts, raisins, seeds, etc. I used walnuts, which are always a nice accompaniment in banana breads.

Thank you dear readers for sticking with me all these years. As the whole-food, plant-based movement continues to grow with so many more wonderful recipes available, I appreciate your visits to my site more than you know.

Enjoy and, as always, healthy trails,





Hearty Banana Bread

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

A hearty, plant-based treat! Great for breakfast, too!


  • 1½ cups rolled oats (not instant!)
  • ¾ cups walnuts
  • 1TBS whole flax seeds
  • 2 tsp baking powder
  • 1 tsp cinnamon
  • pinch salt (optional)
  • wet
  • ½ cup tightly packed, pitted dates
  • 1 cup unsweetened plant-based milk
  • 2 small bananas (one heaping cup, sliced)
  • ½ cup applesauce
  • 1 tsp vanilla extract


  1. Preheat oven to 350° F.
  2. Line a loaf pan with parchment paper or use a small amount of oil to prevent sticking.
  3. Place the oats in a food processor (or blender) to create a flour. I used my food processor and the result was a slightly course flour, which was perfect for this loaf.
  4. Add the remaining dry ingredients and pulse to combine making sure to leave the walnuts chunky, not pulverized.
  5. Transfer the dry mixture to a mixing bowl.
  6. Place the dates, vanilla and milk in the processor (or blender) to create a slurry. Blend well.
  7. Add the bananas and the applesauce and pulse just a few times. Again you want the bananas to still be chunky.
  8. Mix the wet ingredients into the dry and stir well to combine.
  9. Spoon the batter into the pan.
  10. Bake for 30 minutes or until a toothpick inserted comes out clean.
  11. Let cool completely before slicing. The loaf will get firmer with time. Wrap and refrigerate to store.
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Low Fat, Oil-free Greek Salad Dressing


You guys! This dressing is SO good! It’s got a ton of herbaceous flavor and will make your taste buds do a happy dance! 🙂 I swear I could eat this on every salad. It’s low fat so pour it on!

Yup, it’s been a while. Way too much going on. Had to drive to Florida to rescue Mama from the big, bad storm. She’s living up here now, very near to us. Yay! Anyway, that was a TWENTY hour drive just to get to north Georgia and another two and half to her new place. So not fun. But we made it back safe and sound.

Otherwise I’ve been working on my art nearly full time. It’s going great but, as you know, takes me away from my blog. I’ve been working with colored pencil (mandalas) and just started diving into watercolor. I love it! Here is a link where you can view my work and see what I’ve been up to: Harmony Grace Art 

We had a pretty decent crop this summer though it was much cooler than last year so the peppers weren’t as happy. But we had tons of cucumbers and tomatoes and lots and lots of greens! Still harvesting some things and will be drying out some herbs soon. I don’t know about you, but I’m looking forward to Fall! I love this time of year…

I hope you were out of harm’s way for hurricane Irma. I’m thankful that things are slowly returning to normal for most folks. xo

Healthy trails,





Low-fat Vegan Greek Dressing

Prep Time: 10 minutes

Yield: about 2.5 cups

A delicious, low-fat alternative to traditional Greek dressing. Enjoy!


  • 2 cups chopped zucchini
  • 1 cup water
  • 1/4 cup hemp seeds
  • 1 TBS ground chia seeds
  • 1 tsp dried oregano
  • 1 tsp onion powder
  • ½ tsp garlic powder
  • 2 tsp Spike salt-free seasoning
  • ¼ cup red wine vinegar
  • 2 pitted dates
  • ¼ cup fresh chopped parsley
  • 1 TBS fresh chopped oregano
  • pinch of salt or to taste (optional)


  1. Blend all ingredients, except the fresh herbs until smooth.
  2. Add the fresh parsley and oregano and pulse until incorporated but not fully blended.
  3. That's it!
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Authentic Indian Kitchari + INSTANT POT GIVEAWAY!


Greetings Beloved Ones! Today I am very excited to share an ancient, healing recipe with you… KITCHARI (kitch-a-ree). AND, even more exciting is an Instant Pot Giveaway! Woohoo!

If you’ve never heard of kitchari, you’re not alone. Many people have never heard about it and its deep, rich flavor and aromatic spices. Kitchari is a mainstay of traditional Indian households. All traditional East Indian people know that when one is weakened or sick they should eat only kichari for a speedy recovery. It’s basically an Indian dal made with split mung beans. 

Ayurvedic medicine, deemed “the mother of natural healing,” holds an ancient tradition that if one eats only kichari for at least three weeks, it will cure all diseases. The reasons  stated are that kichari is a delicious, light and easily digestible food that supplies all one’s nutritional needs while affording the internal organs the opportunity to recover from dietary excesses and/or deficiencies that are the foundation for disease.

A “kitchari fast” or “kitchari cleanse” is gaining popularity in the US these days, where all you eat for one day—or up to five days—is this lovely dish. I did this once and didn’t notice any real benefits but I’m sure it’s because I eat this way all the time! 🙂 However, if you’re new to healthy, plant-based, whole-food eating, or if you feel you need a cleanse, doing a one or two-day kitchari fast may be a perfect way to detoxify and rest your overworked digestive system. 

Kitchari means mixture. That’s because traditionally, it is made with mung beans and rice. Basmati rice to be precise. I don’t add rice to my kitchari. I prefer just the beans. I don’t eat white rice (the usual rice used) and since brown basmati, while delicious and nutritious, would be my substitute, I feel that it may be too heavy to digest, thus negating the positive quality of this easy-to-digest meal. Kitchari fasting is ultimately a mono-diet, which means the body receives a limited diversity of food and therefore needs to produce a limited number of digestive enzymes. The work of the digestive system is lessened, allowing for greater healing and cleansing to occur. Water only fasting is simply not practical for many people. This is a great solution and will afford your digestive system a much needed rest.

And here is a link to Amazon where I purchase my mung beans. These are the best I have found: Banyan Botanicals Split Mung Beans

For the spices, my go-to source (if you don’t live near an Indian Market) is Indian Foods Co. They will have everything you need to make this recipe.

Back to that Instant Pot giveaway!!! If you don’t have one yet, here is your chance! It is by far the best electric pressure cooker on the market. I use mine practically daily! It’s especially good for cooking dry beans. It’s also great for whole grains and many other wonderful dishes.


And please leave a brief comment below if you would like. One winner will be selected randomly. This contest is open for one week, through June 21. 2017.


Healthy trails, 





Authentic Indian Kitchari in the Instant Pot

Prep Time: 10 minutes

Cook Time: 30 minutes

Yield: makes about 7 cups

An ancient Indian healing dish with tons of flavor and aromatic spices!


  • 2 cups split mung beans
  • 5 cups water
  • 1 TBS grated ginger
  • 2 tsp ground coriander
  • 1 tsp cumin seeds
  • 1 tsp mustard seeds
  • 1/2 tsp nigella seeds
  • 1/4 tsp asafetida
  • 5 curry leaves
  • a few pieces malabar cinnamon
  • 1" grated fresh turmeric (or 1 tsp dried)


  1. RINSE the beans in your pot until the water is clear. This takes several rinses! It's an important step so don't skip it!
  2. Add the 5 cups of water and the remaining spices. Stir to mix.
  3. Cover the pot and set on MANUAL for 12 minutes, making sure your top vent is in the closed position.
  4. When the time is finished, use a "natural release" method. Turn the power off and let sit until it is cool enough to open the lid. You can open the top vent a little at a time to speed this process if you just can't wait!. This natural release takes about 15-20 minutes generally for this dish.
  5. Remove and blend about 1/4 of the mixture and return to the pot. This makes it nice and creamy!
  6. Garnish with a little coconut milk and fresh cilantro.
  7. Enjoy!


If you don't live near an Indian market, the best online source I have found to find these spices is Indian Foods Co. (see link in the above post). They even ship fresh curry leaves!

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Broccoli Stalk Rice!


Hello, hello! It’s been a while, hasn’t it? I don’t even know how long it’s been… life doesn’t stop. Situations arise and we make the best of them. I was in Florida for a few weeks taking care of my mom again. This time the doctor said she can’t live alone anymore. So we had to sell her condo and get her set up in an assisted living facility. Yikes. It was a very hard move for her, having been so independent her whole life.  While I was down there, I also got to spend a bunch of time at the nursing home she was in before we moved her. It’s very sad to see so many of our elderly in need. But on a high note, we found mom a good place to live and sold her condo very quickly! So I guess it was meant to be.

Otherwise, I’ve been busy with my screenwriting, which is another labor of love for me. And Mountain Man and I have been setting up the new garden! It’s always fun to plan and get the soil ready… we’re almost ready to plant. I can’t believe it’s May already!

I’ve also been working on my art. Don’t tell anyone but I’m OBSESSED with mandalas right now. And drawing them is great “therapy.” It’s almost like meditating. There is something very centering about the process. And with all of the dispersing energy I was immersed in while in Florida, I can use all the centering I can get! It is so good to be back home in my mountains, with my man.

Here is one of my latest drawings called “Heart Centered.” 


So, enough chatter, let’s get to today’s recipe! Have you ever purchased a nice, big head of broccoli, removed the florets and then just stared at those huge, fibrous stalks, wondering what to do with them and feeling guilty for ultimately throwing them away? Yeah, me too. Although since having a garden, they usually just wind up in the compost. Well, I brought home two such glorious heads and decided to try something new. What about pulsing those stalks in the food processor like I do with cauliflower for cauliflower rice? Hmm…. why not? In they went.

I was skeptical at first, not knowing how they would taste, and especially how they would turn out being so hard and woody. But guess what? They were great! And I did a little research and found out that the stems are just as nutritious as the florets. Score! I’m sure others have done this but I wanted to share with you how easy this is for a yummy side dish.

You can add whatever spices and flavorings you like or have on hand. I just used dried onion, a little red bell pepper and a seasoning that I love called 21 Season Salute (Trader Joe’s). So there you have it. An easy, low calorie, low fat, high nutrient wonder!

Healthy trails!







Broccoli Stalk Rice

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: 3 cups

A delightfully easy and nutritious side dish!


  • broccoli stalks from two heads of broccoli (this will give you about 3 cups of "rice")
  • ¼ cup diced red bell pepper
  • 1 tsp dried minced onion (or ¼ cup fresh, minced)
  • 1 tsp seasoning of your choice (I used 21 Season Salute from Trader Joe's)


  1. Using a veggie peeler or a knife, remove the tough outer layer of the broccoli stalks.
  2. Chop the stalks into even-sized chunks, about 1-2 inches long.
  3. Place in a food processor and pulse until you have pieces the size of rice (doesn't take much!)
  4. Place all ingredients in a sauté pan and water sauté until slightly tender (don't overcook, you don't want it to get mushy).
  5. Serve!


You can also skip the cooking part for a raw dish! It's crunchy and delicious!

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Pulled BBQ Jackfruit + Quick Barbecue Sauce


bbq jackfruit

Am I late to the Jackfruit party or what? Yes, there are many recipes out there for barbecued jackfruit and here I am creeping across the finish line. But… it’s not a race after all, is it? And while the rest of the plant-based world has been experimenting with jackfruit as a meat replacement, I’ve been enjoying creating recipes using MY particular favorite such product: Soy Curls

So I made these. And I must say, there were good. But next time… I’m using Soy Curls! I just think the texture of the curls is so much more meaty and substantial. Jackfruit, at least the canned variety that I buy, is just too soft for my texture-sensitive palate in this particular dish. I do really enjoy it in other things though. One that comes to mind is my Krabby Patties … oh, sooo good! Anyway, I did create a fabuloso quick barbecue sauce for this recipe that really rocks which I will definitely be using again.

Yes, I have been glaringly absent from your inbox of late. But I have a good excuse. I’ve been working non-stop on my latest screenplay which is finally done and off to contest-land and other outlets which will hopefully prove fruitful in getting my baby up onto the big screen. And, as fate would have it, I also recently optioned a different script and that project is looking mighty hopeful indeed! And, in addition, I’ve been working on a new website which will be more broadly devoted to holistic, spiritual and health issues (not just recipes). I’ll keep you posted and let you know when it’s live!

Meanwhile… here is today’s recipe. Enjoy!

Healthy trails, 





Pulled Jackfruit with a Quick BBQ Sauce

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: Makes enough for 4 fat sandwiches.

A quick and easy vegan dish to tickle your tangy tastebuds!


  • one 20 oz. can jackfruit (see notes)
  • for the sauce
  • one 7 oz. jar tomato paste (I use Boinature brand)
  • 1 cup water
  • 1 TBS tamari or other low sodium soy sauce
  • 2 tsp worcestershire sauce (I ALWAYS have to look up the spelling!)
  • ¼ cup coconut sugar or other minimally processed sweetener
  • 1 tsp onion powder
  • ½ tsp garlic powder
  • ½-1 tsp hot sauce (adjust to taste)
  • pinch ground cloves


  1. Drain and rinse the jackfruit and, using your fingers or a couple of forks, pull it apart so that it is shredded.
  2. Combine all sauce ingredients in a saucepan. Mix well and add the shredded jackfruit. Simmer for about 20 minutes until hot and bubbly.
  3. Serve on a whole grain bun with your favorite accompaniments.


I used one can of jackfruit. You can use more if you want, maybe even 2 full cans, which I will do next time OR use less of the BBQ sauce with one can. My sammies were pretty loose (lots of sauce).

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