Shepherd’s Pie

  • 1 sweet onion, chopped
  • 3 cloves garlic, minced
  • 3 pounds ground beef
  • 1 1/4 C ketchup
  • 1 C water
  • 1/3 C soy sauce
  • 3 T vinegar
  • 3 T mustard
  • 2 t chili powder
  • 3 1/2 to 4 pounds frozen mixed vegetables
  • 5 pounds potatoes
  • 1/4 C butter
  • 2 C shredded cheddar cheese, divided
  • salt and pepper

1. In a large skillet, saute onion in 3 T coconut oil, adding garlic halfway through. Add ground beef and cook till brown. Drain and rinse. Return to skillet and add ketchup through chili powder.

2. Cook frozen vegetables as instructed on bag. Drain and set aside.

3. Peel and cut potatoes; boil until tender (15 minutes). Drain and mash. Mix in butter and 1 1/2 C shredded cheese. Add 1 t salt and 1/4 t pepper; set aside.

4. Lightly oil the sides of a large roasting pan. Spoon the ground beef mixture into the bottom. Stir in the vegetables. Salt and pepper liberally. Spread the mashed potatoes over the top. Sprinkle with remaining 1/2 C cheese.

5. Cover and bake at 375 degrees for 40 minutes. If you prefer your pie crispy and golden brown, leave uncovered.

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Maple-Lemon Dressing

2 Tbs maple syrup
2 Tbs lemon juice
2 Tbs olive oil
1 Tbs apple cider vinegar
1/4 tsp garlic powder
1/4 tsp chili powder
1/8 tsp pepper

Whisk briefly. Serve at room temperature or chilled.


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Lemon Muffins


2 cups whole wheat flour
2 tsp baking powder
1/2 tsp salt
zest of 1 lemon* (about 1 Tbs)
juice of 1 lemon (about 1/4 cup)
1/2 cup buttermilk
1/2 cup honey granules (or sugar)
1/3 cup coconut oil, melted
1/2 tsp lemon extract (or 2 more tsp of lemon zest)
2 eggs

Whisk together the flour, baking powder, and salt. In a separate bowl, combine the lemon zest, lemon juice, buttermilk, honey granules, coconut oil, lemon extract, and eggs; beat well. Blend in the flour mixture until combined. Place muffin liners in 10 muffin cups, and pour the batter evenly into the cups. Bake at 400 degrees for 20 minutes, or until muffins are golden and a toothpick inserted in the center comes out clean. Cool a few minute before removing from tin. Serve warm (these taste incredible warm), or cool on wire racks.

*You can get the zest from the lemon by scraping it against a cheese grater. But make sure that you do this before juicing the lemon!

This is Joy’s recipe

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Nut-And-Honey Cinnamon Granola

8 cups rolled oats
1/2 cup almonds, chopped
1/2 cup pecans, chopped
1/2 tsp salt
1 Tbs cinnamon
1/2 cup coconut oil
1 cup honey

Mix the oats and nuts in a large bowl. In a small saucepan over medium low heat, warm the coconut oil, honey, and spices, then pour over the dry ingredients and mix well. Spread the granola evenly on two baking sheets lined with parchment paper. Bake at 340 degrees for about 16-18 minutes, stirring halfway through the baking time. The granola should be a deep golden brown. Be careful not to over-bake, as it will crisp up as it cools. Store in an airtight container for up to a few weeks.

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Honey Mustard Vinaigrette Salad Dressing

1/2 cup olive oil
3 tablespoons apple cider vinegar
2 tablespoons water
1/4 cup honey
1/4 cup mustard (Dijon or other)
1/2 teaspoon dried basil
1 teaspoon salt
dash of black pepper

Combine all ingredients in a bowl and whisk until well-mixed. Or, place ingredients into dressing bottle/jar, seal with a tight-fitting lid, and shake to combine. Serve with your favorite lettuce greens, or use as a dipping sauce for chicken.

Makes about 1 1/2 cups


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Raw Chocolate Walnut Fudge


  • 1/2 cup virgin coconut oil
  • 1/4 cup raw almond butter (or nut butter of choice)
  • 1/2 cup cocoa powder (or raw cacao powder)
  • 1/2 cup pure maple syrup (or agave nectar)
  • 1 tablespoon pure vanilla extract
  • pinch fine grain sea salt, to taste
  • 3/4 cup raw walnuts, roughly chopped


  1. With electric beaters, beat together the coconut oil and almond butter.
  2. Sift in the cocoa powder and beat again until combined.
  3. Pour in the maple syrup, vanilla, and salt and beat until smooth (this will take a few minutes).
  4. Stir in the walnuts.
  5. Line a loaf pan with a piece of parchment paper. Scoop the chocolate mixture into the pan and spread out until even. I took another handful of walnuts, broke them up, and sprinkled over the top of the fudge for extra crunch and good looks.
  6. Freeze uncovered for about 1 hour, or until solid. Slice into small squares and eat! Store in freezer.

makes 24 small squares


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Nut Butter


This flavorful nut butter combines almonds, pecans, and walnuts. It’s great served with apples or topped with jelly on a slice of bread.


  • 1 cup almonds
  • 1/2 cup pecans
  • 1/2 cup walnuts
  • 1/2 tsp salt, or to taste


  1. Place the nuts on a tray and toast at 350 degrees for 5 minutes. Let cool for a few minutes.
  2. Place the nuts in a food processor and blend until it becomes butter (5-6 minutes), scraping down the sides as necessary.
  3. Add salt to taste and blend.
  4. Refrigerate or store at room temperature.

makes 1 cup of nut butter


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Chewy Coconut Chocolate Cookies


Cookie Dough:

  • 1/2 cup coconut oil (or 1 stick of butter)
  • 1/2 cup honey granules (or sugar)
  • 1/4 cup sucanat (or brown sugar)
  • 1 egg
  • 1 tsp vanilla
  • 1 cup whole-wheat flour (could try almond flour)
  • 1/4 cup ground flax seed
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 1/4 cup flaked unsweetened coconut

With a mixer, cream the coconut oil, honey granules, sucanat, egg, and vanilla. In a separate bowl, whisk together the flour, flax seed, baking soda, and salt. Gradually blend the flour mixture into the wet mixture until combined. Mix in the coconut. Drop cookie dough by heaping teaspoons onto baking sheets. Make sure to place the cookies about 2″ apart, since they will spread quite a bit while baking. Bake at 350 degrees for 10-11 minutes, or until just beginning to turn golden. Let the cookies stay on the tray for a few minutes before transferring to wire racks to cool.

Chocolate Drizzle: 

  • 1/4 cup semi-sweet mini chocolate chips (or chopped chocolate)
  • 1 Tbs coconut oil

Melt the chocolate chips and coconut oil in a saucepan on low heat, stirring until smooth. Arrange the cookies on a tray and drizzle the chocolate over the cookies. Place the tray in the freezer for a few minutes until the chocolate hardens. Once hardened, store the cookies in a container in the refrigerator so that the chocolate stays firm.

Chocolate Coating: (For a thicker topping)

  • 3/4 cup semisweet mini chocolate chips (or chopped chocolate)

Melt the chocolate over low heat, stirring until smooth. Place a small dollop of chocolate in the center of each cookie and spread into a circle in the middle of the cookie. Arrange cookies on a tray and place in the freezer for a few minutes until chocolate is hardened. Store in a container at room temperature.

Makes about 3 1/2 dozen cookies


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Chopped Thai Chicken Salad


  • 2 cups chopped cooked chicken
  • 4 cups roughly chopped cabbage
  • 3 cups shredded carrots
  • 3 cups shredded papaya
  • 1/2 cup roughly chopped fresh cilantro
  • 5 green onion, diced
  • 1/2 jalapeno pepper, finely diced
  • 1 cup chopped peanuts


  • 4 cloves garlic, minced
  • 1/4 cup soy sauce
  • 1/4 cup vinegar
  • 1/4 cup sucanat (or brown sugar)
  • 2 Tbs lime juice
  • 2 Tbs olive oil
  • 1/2 tsp sesame oil
  • 1/2 cup peanut butter
  • 1/2 cup water


Combine the salad ingredients except for the chopped peanuts in a large bowl.Whisk together the dressing ingredients and pour over the salad. Sprinkle with chopped peanuts and serve fresh or chilled.

Adapted from

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Butternut Squash and Chickpea Chili

1 onion, chopped
4 stalks celery, chopped
8 cups chopped peeled butternut  squash (one large squash)
6 cloves garlic
3 Tbs chili powder
1 Tbs ground cumin
1 Tbs salt (or 2 tsp if not using organic beans)
1/2 tsp cinnamon
1/2 tsp tumeric
1/4 tsp ground red pepper
1 (32 oz) container vegetable broth (or chicken broth)
2 (28 oz) cans diced tomatoes
2 (14 oz) can chickpeas, rinsed and drained

Combine all ingredients in a cock pot and cook on high for 4-5 hours; serve.

Adapted from

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