Roasted Garlic Cauliflower

  • 1 large head cauliflower, separated into florets
  • 1/3 C olive oil
  • 2 T minced garlic
  • salt and pepper
  • 1/2 C grated Parmesan cheese

Grease a 13 x 9″ baking dish with olive oil. Place washed cauliflower florets into the pan. Mix garlic and oil, then drizzle over the florets. Salt and pepper to taste. Bake at 350 degrees for 45 minutes, stirring halfway through. Top with Parmesan cheese.



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Roasted Vegetables

  • 1 pound carrots
  • 1 pound parsnips
  • 4 medium sweet potatoes
  • 4 medium white potatoes
  • 1 onion, thickly sliced
  • 1 1/2 t dried oregano
  • 3/4 t dried rosemary
  • 3/4 t dried thyme
  • 3/4 t dried basil
  • 1/2 t black pepper
  • 1/4 t sea salt
  • 1/2 C extra-virgin olive oil

Wash carrots, parsnips, and potatoes thoroughly and slice into 1 inch sections; place in a large pot and boil for five minutes.  Mix herbs in a small bowl.  Place cooked vegetables and onion in a large bowl and add the oil, mixing until well coated.  Don’t skimp on the oil.  Sprinkle herb mixture in and toss well.

Spread the vegetables evenly over a parchment lined baking sheet.  Bake at 450 degrees for 35-40 minutes, until starting to blacken.

adapted from

Excellent served alongside Almond-Crusted Chicken Fingers or Salmon Loaf

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Whole Wheat Pita Bread

  • 4 cups whole wheat flour (freshly milled)
  • 1 Tbs yeast
  • 1 1/4 cup warm water (120-130F degrees)
  • 1/2 tsp salt
  1. Sift together 2 cups of flour and the yeast.
  2. Add water and salt and mix well.
  3. Gradually add the remaining flour just until the dough begins to clean the sides of the bowl. Once this happens, stop adding flour (you might not use all the flour the recipe calls for).
  4. Knead the dough for 4 or 5 minutes, or until dough is smooth and elastic. Be careful not to over-knead the dough. (I use a Bosch mixer, so the kneading time will be longer if done by hand.)
  5. Form into 10 balls.
  6. On a floured surface, roll each ball into a 5-6″ circle, about 1/4″ thick (be sure to sprinkle a little flour on both sides to prevent sticking).
  7. Allow to rise for 25 minutes, or until slightly raised.
  8. While the pitas are rising, preheat the oven to 500 degrees.
  9. Bake on the bottom rack of the oven (the instant heat will help them puff up) for 4-5 minutes, or until puffed in the center and golden on the edges. They can be baked on a non-stick baking sheet, but I prefer to bake mine on wire racks (such as ones used for cooling) . Just before baking, be sure to flip each pita over to its other side (that is what makes them puff up).  Be careful not to puncture or pinch the pitas when lifting them.
  10. When the pitas come out of the oven they will be hard, but they will soften as they cool.
  11. Wrap them, while they are still warm, in a damp towel until cooled.
  12. Cut the pitas in half crosswise and stuff with your favorite fillings.


Make sure that the water is 120-130F degrees. I heat the water on the stove in a saucepan and check the temperature with a candy thermometer. (Make sure that you don’t let the thermometer touch the bottom of the pan, since that will cause it to miss-read the temperature.)

When working with the dough, be sure to sprinkle the work surface with flour and to grease your hands with oil.

Always flip the pitas over before baking them, and be extra cautious not to pinch or puncture them.


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Blueberry-Coconut Muffins

A delicious muffin complete with blueberries, streusel, and a hint of coconut.


1/4 cup shredded unsweetened coconut
2 Tbs flour
2 Tbs sucanat (or brown sugar)
2 Tbs walnuts, chopped
1 Tbs olive oil

Combine coconut, flour, sucanat, and walnuts in a small bowl. Drizzle with olive oil; stir to combine. Set aside.


1 3/4 cup flour
1 tsp baking powder
1/4 tsp baking soda
1/2 tsp cinnamon
1/8 tsp salt
2 large eggs
3/4 cup buttermilk
3 Tbs olive oil
1/2 tsp coconut extract (or vanilla)
1 cup frozen or fresh blueberries (or fruit of your choice)

Whisk together the flour, baking powder, baking soda, cinnamon, and salt. In a separate bowl, whisk the eggs, buttermilk, olive oil, and coconut extract. Add the flour mixture to the wet mixture and whisk until combined; stir in the blueberries. Line a 12 cup muffin pan with muffin liners and fill each cup 3/4 full with batter. Sprinkle with reserved topping. Bake at 400 for 20 minutes, or until golden brown and a toothpick inserted in the center comes out clean.  Let cool in the pan for 10 minutes, then remove from the the pan and let cool on a wire rack.

makes 1 dozen

adapted from

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Pumpkin Granola

A flavorful fall treat!

8 cups rolled oats
1/2 cup walnuts, chopped
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
1/2 cup coconut oil
3/4 cup pumpkin puree
1/2 cup honey
1/3 cup sucanat (or brown sugar)
1 Tbs cinnamon
1/4 tsp salt
1 Tbs vanilla extract

Combine the oats, walnuts, pumpkin seeds, and sunflower seeds in a bowl. In a saucepan over medium heat, add remaining ingredients and stir until combined. Pour over the oats and stir. Spread evenly on two 15″ by 11″  jelly roll pans lined with parchment paper. Bake at 325 degrees, stirring every 6 minutes until granola is crisp and golden. Cool and store in an airtight container. Serve with raisins, if desired.

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Tuscan Vegetable Soup

Tuscan Vegetable Soup

  • 1 sweet onion, chopped
  • 4 carrots, sliced
  • 4 stalks celery, sliced
  • 1 large zucchini, diced
  • 2 cloves garlic, minced
  • 2 t dried thyme
  • 1 t dried rosemary
  • 1 t salt
  • 1/2 t black pepper
  • 64 oz. chicken broth
  • 2 (15 oz.) cans of diced tomatoes

Place all ingredients in roaster at 200 degrees for 4 to 5 hours.

  • 1 (15 oz.) can cannellini beans, drained, rinsed, and mashed with a spoon or in the processor
  • 3 (15 oz.) cans cannellini beans, drained and rinsed
  • 4 C spinach leaves, chopped
  • Parmesan cheese, shredded (optional)

Add beans and spinach leaves to roaster. Cook at 300 degrees for 45 minutes.  Top with Parmesan.

Adapted from

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Pan Fried Okra

  • okra
  • 2 tomatoes, diced
  • corn meal
  • 2 eggs
  • salt
  • pepper
  • diced onion, optional

Mix above ingredients in a large bowl.  Place olive oil in bottom of skillet; cover and heat on medium.  When hot, place okra mixture in pan and cover for 20 minutes, stirring occasionally.  Serve immediately.

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Cocoa Granola

This is a family staple!

16 cups rolled oats
1/2 cup cocoa powder
2 sticks butter
1/3 cup coconut oil
2/3 cup sucanat
1/2 c. honey

Combine oats and cocoa in a large bowl. Melt the butter in a pan. Add the remaining ingredients and stir over medium heat until combined. Pour over oats and mix.  Spread out on dehydrator sheets. Dehydrate at 155 degrees for at least 6 hours (it can be dehydrated longer for crisper granola). Transfer to an airtight  container.

Oven-baked version: Line two 15″ by 11″ jelly roll pans with parchment paper. Spread the granola evenly on the two tray. Bake at 300 degrees for 20-25 minutes, stirring every several minutes to prevent burning.

Adapted from

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Honey Mustard Dressing

1/4 cup mayonnaise
1 T mustard
1 T honey
1/2 T lemon juice

Whisk all ingredients and chill.


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Coconut Granola

8 cups rolled oats
1 cup shredded coconut
1/2 cup chopped almonds
1/2 cup sucanat
1/4 tsp salt
3/4 cup coconut oil, melted
1/2 cup honey
1 Tbs vanilla extract
1/4 tsp coconut extract
1/2 tsp cinnamon
1/4 tsp nutmeg

Combine the oats, coconut, almonds, sucanat, and salt. In a separate bowl, combine  the coconut oil, maple syrup, vanilla extract, and coconut extract, and pour over the oat mixture; stir until combined. Dehydrate for 3 hours at 155 degrees in a dehydrator.

-Oven-Baked Version-

Line two 15″ by 11″ jelly roll pans with parchment paper. Spread the granola out evenly on the pans and press the granola together. Bake at 300 for 45 minutes or until golden brown, stirring every 15 minutes.  After cooling, store in an airtight container.

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