Blog Posts & Recipes
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June 3, 2017


1/4 c. couscous, cooked

1 15oz can chickpeas drained, patted dry 

1/4 c. chopped onion

1/4 c. medium salsa 

1/2 c. brown rice flour

2 tbsp. Italian seasoning

1 tbsp. paprika 

1/2 tbsp. garlic powder 


1. Place dry chickpeas in food processor with all ingredients expect couscous and brown rice flour. 

2. Pulse until well-combined and chickpeas are broken up in mixture.

3. Empty the food processor mixture into a bowl; add cooked couscous and brown rice flour. 

4. Preheat oven to 400 degrees F. - line baking sheet with parchment paper. 

5. Roll out small balls of mixture; place on parchment paper.

6. Bake for 15 minutes on one side; flip meatballs and bake for another 15 minutes

7. Remove from oven and enjoy over pasta or as a meatball sub! 

June 3, 2017

I make a double batch, freezing bars in plastic sandwich bags to grab and take with me, as needed. 


1 c. ground oats (grind in blender)

1 c. whole oats

2 ripe bananas

½ c. unsweetened applesauce or canned pumpkin

¼ c. nondairy milk of your choice

½ tsp. vanilla extract

½ tsp. bkg. soda

1 tsp. bkg. powder

½ tbsp. pumpkin pie spice or cinnamon

½ c. berries (fresh/frozen) or dried fruit/nuts


Preheat oven 350F. Line 8 x 8" pan with parchment paper or use silicon pan. Place oats in bowl. In blender, mix until smooth: bananas, applesauce/pumpkin, milk, vanilla, bkg. soda, bkg. powder, pumpkin pie spice/cinnamon. Fold wet into dry ingredients. Add berries, dried fruit, or nuts. Bake about 23-25 minutes; be careful not to over bake! 

June 3, 2017

Beans and Greens: Using a small amount of water or veggie broth, sauté onions, minced garlic, mushrooms, and chopped fresh or jarred red peppers. Add 1 box or jar of diced tomatoes, 1 can white beans, spinach or other green of your choice, chopped black olives, and Italian seasoning. Heat and serve over pasta or grain.

Quinoa and Mixed Vegetables: Cook 1 cup quinoa according to package directions. Add 1 14-oz. box of can diced tomatoes, 1 can drained black beans, 1 lb. frozen mixed vegetables. Add jarred salsa, smoked paprika or other spice, to taste. Heat and serve. 

Example of a hearty, yet simple and appealing meal for guests:

Bean chili + baked acorn squash stuffed with rice (cooked with onions + celery + peppers + raisins) + mixed vegetable salad + chunky applesauce + bakery raisin/oatmeal bread. 

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Pittsburgh, PA


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