Comfort foods are an integral part of winter. We can indulge in a few extra calories without feeling too guilty, especially if we have good friends and family to share it with.

ingredients

• 2 carrots ($.30)
• 2 bananas, sliced and frozen ($.40)
• 1 apple, peeled and chopped ($.50)
• 1 tablespoon agave ($.20)
• 1 teaspoon pumpkin pie spice
• water for blending, about 1 cup

directions

In a blender, puree all ingredients until very smooth. A high speed blender will smooth out all the little carrot bits, and a less high powered one will leave a bit of pulp. If you're very opposed to pulp, juice the carrots instead.




nutritional information: calories: 165 fat: 0 gr carbs: 47 gr protein: 2 gr











ingredients

• 1 avocado, chopped ($.88)
• 2 medium apples, peeled and chopped ($1.29)
• 1 tablespoon chopped onion
• handful arugula leaves ($.50)
• 2 tablespoons olive oil ($.20)
• 2 cups water, for blending
• minced onion
• salt and pepper to taste
• red pepper flakes directions

directions

1. Set aside a few arugula leaves for garnish.
2. In a blender, combine the avocado, apples, chopped onion, arugula leaves, olive oil, and water, and puree until very smooth.
3. Salt and pepper to taste, and garnish with a few chopped arugula leaves, some finely minced onion, and red pepper flakes.
4. nutritional information

calories: 275 fat: 18 gr carbs: 42 gr protein: 7 gr









ingredients

• 1/4 cup walnuts ($1.00)
• 1 large tomato ($1.00)
• 1 teaspoon cumin
• 1/2 teaspoon salt
• 1 head romaine ($2.30)
• 1 medium onion, thinly sliced ($.20)
• 1 small jalapeno, sliced
• 1 ripe avocado ($.1.00)
• black olives ($.50)
• green olives ($.50)

• 4 tablespoons cashew cream ($.60) {recipe below}

directions

• Make the walnut taco meat first and set aside.
• In a food processor fitted with an "S" blade, pulse the walnuts, half a tomato, cumin, and salt until chopped but still a little chunky.
• To a bed of chopped romaine, add the walnut taco meat, the other half of tomato (chopped), sliced onion, a bit of sliced jalapeno, chopped avocado, and olives. 
• Top with a couple scoops of cashew cream.

cashew cream

• 1/2 cup cashews ($2.00)
• 1/2 cup water
• 1 tablespoon lemon juice ($.20)
• 1/2 teaspoon salt

Blend all ingredients in small blender until very smooth. Store leftovers in an airtight container in the refrigerator for up to three days.

nutritional information










ingredients

• 1 zucchini, sliced 1/4" thick ($.70)
• 2 tablespoons olive oil ($.20)
• 2 tablespoons maple syrup ($.40)
• 1 tablespoon balsamic vinegar ($.10)
• 1 small clove garlic
• 1/2 teaspoon liquid smoke
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt

directions

Slice the zucchini into strips about 1/4" thick. In a small bowl, whisk together the remaining ingredients. Toss with the zucchini until well coated, then dehydrate for several hours or overnight, until just a little bit crunchy but pliable.




Tear the zucchini bacon into pieces and serve over vanilla banana ice cream with maple syrup. To make the ice cream, slice and freeze four bananas. When ready to use, grind them in a food processor with one teaspoon vanilla and a splash of almond milk. Process until smooth, which may take a few minutes and some scraping down on the sides. This will cost about $.30 per serving.



nutritional information: calories: 298 fat: 14 carbs: 45 protein: 2 gr



ingredients

•  2 big handfuls greens (kale, romaine, etc) ($.75)
• 3 bananas, sliced and frozen ($.75)
• 1 cup blueberries ($1.00)
• 2 tablespoon ground flax seeds ($.20)
• 4 tablespoons hemp protein powder ($.90)
• about 2 cups water for blending

I love making big, sweet, hearty green smoothies in the morning, and this is what I had this morning. I'm pretty sure I put just about everything I had in it, hence the name "(everything but the) Kitchen Sink Smoothie!"

My blender is small and weak, poor thing (but has lasted forever), so I blend my greens first. If you don't have a VitaMix or other high powered blender, this might work better for you, too. They get pretty smooth if I process them for a minute or two.

I also used Manitoba Harvest Hemp Pro 50, 50% Protein Powder, 32-Ounce which is my favorite hemp powder. Manitoba Harvest leaves all the good omega-3s intact.

Just blend everything well until smooth and serve.

Turmeric is a root related to ginger. It's a little hot and spicy, which makes it delicious. It's active ingredient, curcumin, is also a powerful antioxidant and anti-inflammatory that could improve all sorts of things from arthritis to diabetes. Buy the fresh root and use peeled and grated, or buy the dried powder which is available at most groceries. I found mine at my local farmer's market.

Like most foods, it works synergistically. The absorption of curcumin is greatly enhanced by black pepper and it boosts the absorption of omega-3s, so I've added some pepper and flax oil. If you don't have flax oil on hand, substitute olive oil or just omit. 

This delicious and super healthy turmeric dressing can be used over any salad, as I've done here, but is also delicious on just about anything else from mixed veggies to rice bowls. It also works as a great vegetable dip.

ingredients

dressing

• 3 tablespoons tahini ($.30)
• 4 tablespoons lemon juice ($.60)
• 1 tablespoon maple syrup or agave (can substitute stevia or omit) ($.10)
• 2 tablespoons balsamic vinegar ($.10)
• 1 tablespoon flax oil ($.20)
• 1 teaspoon soy sauce ($.10)
• 1 teaspoon turmeric ($.10)
• 1 teaspoon onion powder ($.10)
• 1 teaspoon garlic powder 
• 1 teaspoon cilantro flakes
• 1/2 teaspoon dried basil
• 1/4 to 1/2 teaspoon cayenne
• 1/4 teaspoon ginger 
• 1/2 teaspoon salt (or to taste)
• 1/2 teaspoon pepper (or to taste)

salad

• 1 head romaine or other lettuce ($1.80)
• 2 tomatoes ($1.00)
• 1 cucumber ($.50)
• 1 small onion, sliced ($.20)

ingredients

• 1 apple, washed (peeled if not organic) ($.60)
• 1 cup mango,chunks, fresh or frozen ($1.00)
• 1 banana, sliced and frozen
• 1 handful kale leaves ($.50)
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1 cup ice
• water for blending (more or less depending on how thick you like it)

This is just a super simple way to enjoy some of the apples that are in season right now! Blend all ingredients in a high powered blender until very smooth and enjoy!


nutritional information
calories: 230
fat: 4 gr
carbs:47 gr
protein: 6 gr

• 1 red bell pepper, thinly sliced ($.70)
• 1 yellow or orange bell pepper, thinly sliced ($.70)
• 1 cup mushrooms, sliced ($1.50)
• 1 cup black or kalamata olives ($1.50)
• 1/2 cup thinly sliced onion ($.20)
• 1/4 cup olive oil ($.20)
• 2 tablespoons lemon juice ($.40)
• 2 tablespoons apple cider vinegar ($.20)
• 2 tablespoons maple syrup or agave (optional, for those who like a touch of sweet) ($.20)
• 1 tablespoon onion powder
• 1 teaspoon freshly minced garlic
• 1 teaspoon dried basil (or 1 tablespoon fresh, chopped)
• 1 teaspoon dried oregano 
• 1 teaspoon salt (or to taste)
• 1/2 teaspoon pepper (or to taste)
• 1-2 medium sized zucchini, spiralized 

This is so easy and so good. Prepare it up to a day in advance and them the vegetables marinate and soften.

Prepare the red and yellow bell pepper, mushrooms, olives, and onion and place in a medium sized bowl. In a small bowl, whisk together the olive oil, vinegar, syrup, onion powder, garlic, basil, oregano, salt, and pepper. Pour over the prepared vegetables. Allow to marinate for at least a half hour, but it can marinate as long as a day.

When ready to eat, simply pour the marinated veggies and marinade over a portion of spiralized zucchini noodles and toss.



nutritional information:
calories: 389
fat: 23 gr
carbs: 35 gr
protein: 11 gr



I use my spirilizer as much as any kitchen tool I have (except my VitaMix, of course!!). The Paderno brand one I have can be found on Amazon HERE, or in most stores that sell kitchen supplies.

• 1 red bell pepper, thinly sliced ($.70)
• 1 yellow or orange bell pepper, thinly sliced ($.70)
• 1 cup mushrooms, sliced ($1.50)
• 1 cup black or kalamata olives ($1.50)
• 1/2 cup thinly sliced onion ($.20)
• 1/4 cup olive oil ($.20)
• 2 tablespoons lemon juice ($.40)
• 2 tablespoons apple cider vinegar ($.20)
• 2 tablespoons maple syrup or agave (optional, for those who like a touch of sweet) ($.20)
• 1 tablespoon onion powder
• 1 teaspoon freshly minced garlic
• 1 teaspoon dried basil (or 1 tablespoon fresh, chopped)
• 1 teaspoon dried oregano 
• 1 teaspoon salt (or to taste)
• 1/2 teaspoon pepper (or to taste)
• 1-2 medium sized zucchini, spiralized

Prepare the red and yellow bell pepper, mushrooms, olives, and onion and place in a medium sized bowl. In a small bowl, whisk together the olive oil, vinegar, syrup, onion powder, garlic, basil, oregano, salt, and pepper. Pour over the prepared vegetables. Allow to marinate for at least a half hour, but it can marinate as long as a day.

When ready to eat, simply pour the marinated veggies and marinade over a portion of spiralized zucchini noodles and toss.





nutritional information:
calories: 389
fat: 23 gr
carbs: 35 gr
protein: 11 gr



I use my spirilizer as much as any kitchen tool I have (except my VitaMix, of course!!). The Paderno brand one I have can be found on Amazon HERE, or in most stores that sell kitchen supplies.

• 2 bananas, sliced and frozen ($.60)
• 1/2 cup almond milk ($.40)
• 2 tablespoons raw cacao powder or cocoa powder
• pinch salt
• few drops of stevia, if more sweetness is desired

• 1/4 cup melted coconut oil ($.80)
• 1/4 cup raw cacao powder or cocoa powder ($.80)
• 1/4 cup finely ground coconut palm sugar ($.80)
• pinch salt 
• 2 tablespoons chopped pistachios ($.40)

1. Place all fudgesicle ingredients into  blender and puree until very smooth. Add more almond milk or water if needed to facilitate blending. 
2. Pour into popsicle molds and freeze for several hours until fully frozen. 
3. Prepare the chocolate shell coating. 
4. Place all the chocolate shell coating ingredients into a small bowl and stir well until smooth.
5. Remove the fidgesicles from the freezer and pop them out of their molds.
6. Dip the fudgescicles into the hard chocolate shell, or drizzle it over them to coat. 
7. Just heating the coconut oil up enough to melt it and not any warmer will yield the best results. If needed, gently remelt the chocolate hard shell. 
8. Add a sprinkle of chopped pistachios or other chopped nut, if desired. Cacao nibs also work well.
9. Any leftovers can be wrapped and stored in the freezer for a week or so.

salad

• 1 head romaine, chopped ($1.70)
• 1 orange, peeled and sectioned ($.50)
• 1 banana, sliced ($.30)
• 2 tablespoons sliced onion

• 2 oranges, peeled and sectioned ($1.00)
• 2 tablespoons balsamic vinegar ($.20)
• 2 tablespoons maple syrup (or two droppers stevia) ($.40)
• 3 tablespoons tahini ($.40)
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1/2 teaspoon pepper
• crushed red pepper flakes for the top

directions

1. Prepare the salad ingredients.
2. Place all the dressing ingredients except the crushed red pepper flakes into a blender and puree until very smooth. 
3. Assemble the salad ingredients on plates or in bowls. Add the orange sections, banana slices, and onion to the top.
4. Pour salad dressing over and add a sprinkle of black pepper or crushed red pepper flakes. I added both.

nutritional information:       calories: 256      fat: 15 gr      carbs: 33 gr      protein: 6 gr

salad

• 1 head romaine, chopped ($1.70)
• 1 orange, peeled and sectioned ($.50)
• 1 banana, sliced ($.30)
• 2 tablespoons sliced onion

• 2 oranges, peeled and sectioned ($1.00)
• 2 tablespoons balsamic vinegar ($.20)
• 2 tablespoons maple syrup (or two droppers stevia) ($.40)
• 3 tablespoons tahini ($.40)
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1/2 teaspoon pepper
• crushed red pepper flakes for the top

directions

1. Prepare the salad ingredients.
2. Place all the dressing ingredients except the crushed red pepper flakes into a blender and puree until very smooth. 
3. Assemble the salad ingredients on plates or in bowls. Add the orange sections, banana slices, and onion to the top.
4. Pour salad dressing over and add a sprinkle of black pepper or crushed red pepper flakes. I added both.

nutritional information:       calories: 256      fat: 15 gr      carbs: 33 gr      protein: 6 gr


 

Even though we enjoyed a beautiful, warm, sunny day here today, hard core fall is coming. This menu has some heavier, more substantial meals using seasonal produce. Pears are plentiful right now and citrus is coming into its best season soon. You should be able to score some great tasting produce at reasonable prices!








Simple, juicy, and delicious ... everything that's the best of raw plant foods ...

ingredients

• 1 peach, sliced ($.80)
• 1 plum, sliced ($.90)
• 1 apple, sliced ($1.25)
• 1/2 cup blueberries ($.50)
• 1 tablespoon lemon juice ($.20)
• 2 tablespoons chopped walnuts ($.50)

directions

1. Slice the fruit, mix together, add a splash of lemon juice and chopped walnuts (a bit of nut milk would be good, too ... like a bowl of fruit cereal).

nutritional information: calories: 137 fat: 1 gr carbs: 33 gr protein: 2 gr






salad

• 1 grapefruit ($.50)
• 2 pears, sliced ($1.40)
• 1 small onion, thinly sliced
• 1 head romaine, chopped ($1.90)
• 1/4 cup walnuts ($.50)

dressing

• 2 tablespoons lemon juice ($.20)
• 3 tablespoons olive oil ($.30)
• 2 tablespoons agave ($.20)
• pinch nutmeg
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

directions

1. Cut the grapefruit by first slicing off about 1/4" off the top and bottom.
2. Stand the grapefruit up on a cut side and slice along the outside curve of the fruit, cutting away the skin and pith.
3. Use a sharp knife to cut each grapefruit section away from the membrane.
4. Slice the pears and onions, and chop the lettuce.
5. Toss together and sprinkle the walnuts on top.
6. Whisk together all the dressing ingredients and drizzle over the top.

nutritional information: calories: 304 fat: 17 gr carbs: 40 gr protein: 5 gr










ingredients

• 2 medium zucchini ($1.20)
• 1 carrot ($.15)
• 1 bunch green onions, sliced ($.59)
• 1/2 red bell pepper, sliced ($.50)
• large handful mung bean sprouts ($.75)

sauce

• 4 tablespoons almond butter ($.80)
• 1/2 in piece ginger, peeled
• 1 tablespoon braggs aminos or soy sauce ($.10)
• 1 clove garlic ($.05)
• 1 tablespoon agave ($.10)
• 1/2 teaspoon cayenne (or to taste)
• 1/2 teaspoon salt
• 2 tablespoons chopped cashews ($.20)

directions

1. Noodle the zucchini and carrot using a vegetable peeler or spiral slicer. 
2. Toss with the bell pepper, green onion, and bean sprouts.
3. In a bullet type blender, puree all the sauce ingredients until very creamy. Because of the high fat content of the nut butter, this can get quite hot while blending. Stop and let it cool for a minute if it becomes too hot for your personal definition of raw.
4. Pour over noodles, toss lightly, serve. 

nutritional information:        calories: 345        fat: 23 gr        carbs: 30 gr         protein: 8 gr





ingredients

• 1 ripe avocado, chopped ($.88)
• 2 bananas, chopped ($.30)
• 3 tablespoons cocoa or cacao powder ($.60)
• 1 tablespoon coconut oil, melted
• 2 tablespoons agave ($.20)
• 1/2 dropper liquid stevia
• 1/4 teaspoon orange extract

directions

1. Combine all ingredients in a food processor fitted with an "S" blade and process until very smooth.
2. Add coconut oil to room temperature or warmer ingredients only, otherwise the coconut oil will harden into little lumps before it has a chance to blend.
3. Chill for at least a half hour before serving.
4. Top with a few orange sections and/or pieces of fruit and a pinch of orange rind, if desired.

nutritional information: calories: 321 fat: 16 gr carbs: 41 gr protein: 5 gr

• 4 tablespoons artisana coconut butter ($2.20)
• 4 tablespoons artisana cashew butter ($2.35) 
• 1 1/2 cup water
• 3 dates ($.60)
• 2 tablespoons cilantro leaves ($.10) 
• 1 clove garlic
• 1 teaspoon red pepper flakes
• 1/4 teaspoon cayenne
• juice of one lime ($.50)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cucumber, sliced into noodles ($.89)
• 1/2 avocado, chopped ($.88)
• 1 medium onion, minced
• 2 stalks celery, minced ($.20)
• small bunch cilantro leaves ($.05)
• 1 cup cherry tomatoes, halved ($.30)
• red pepper flakes

1. In a blender, process the coconut butter, cashew butter (almond butter will work as well), water, dates, cilantro, garlic, red pepper flakes, cayenne, lime juice, salt and pepper. 
2. Puree until as smooth as possible.
3. Cut the cucumber into noodles and put in bowls with the avocado, celery, cilantro, and cherry tomatoes. 
4. Using a wire mesh strainer, strain the coconut and nut butter soup base. This will take out any larger pieces of dates or spices. A higher powered blender may make this step unnecessary. 
5. Add a sprinkle of red pepper flakes.

nutritional information:      calories: 537       fat: 44 gr       carbs: 33 gr       protein: 11 gr













ingredients

• 1/2 cup walnuts ($1.00)
• 1/2 cup raisins ($.85)
• 3 plums, sliced thinly ($3.00)
• 3 tablespoons coconut butter ($1.65) 
• 2 tablespoons coconut nectar ($.40)

• banana ice cream ($.50)
• blackberry puree

• 1 cup carrots, cut into chunks
• 1 banana, sliced and frozen
• 1 cup almond milk 
• 1 teaspoon cinnamon
• 1/2 teaspoon ginger
• 1/4 teaspoon allspice
• pinch nutmeg
• 1/2 cup chopped dates
• 1/4 cup chopped pecans or other nuts
• 1 cup chopped apples

directions

1. In a high powered blender, puree the carrots, banana, and almond milk until very smooth.
2. Add in the cinnamon, ginger, allspice, and nutmeg and pulse a few times to blend well.
3. Pour into a bowl and add the chopped dates, pecans, and apples. A sprinkle of coconut flakes goes well, too!

ingredients

• 1 avocado, chopped ($1.25)
• 1tablespoon finely chopped celery ($.05)
• 1 tablespoon finely chopped onion ($.05)
• 2 teaspoons mustard ($.05)
• 2 teaspoons mayo  (use something like Veganaise or make your own) ($.10)
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon paprika
• Lettuce and optional tomato for serving

directions

• Coarsely chop the avocado, add the remaining ingredients, then stir gently until evenly incorporated. 
• Store leftovers for up to a day or two in an air tight container.
•  

nutritional information:       calories: 280       fat: 37 gr      carbs: 15 gr      protein: 3 gr

ingredients

• 3 cups chopped romaine (or favorite green) ($1.00)
• 1 cup cubed pineapple, frozen ($2.00)
• 1 banana, sliced and frozen ($.20)
• 2 tablespoons lemon juice (optional) ($.20)
• 1 teaspoon vanilla ($.10)
• 1 cup water
• 10 ice cubes
• stevia to taste (optional)

directions

• In a high powered blender, puree the greens until liquefied and very smooth. 
• Add the rest of the ingredients and puree until smooth.

nutritional information:      calories: 156      fat: 0 gr      carbs: 42 gr      protein: 3 gr







ingredients

• 1 avocado, chopped ($1.25)
• 1tablespoon finely chopped celery ($.05)
• 1 tablespoon finely chopped onion ($.05)
• 2 teaspoons mustard ($.05)
• 2 teaspoons mayo  (use something like Veganaise or make your own) ($.10)
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon paprika
• Lettuce and optional tomato for serving

directions

• Coarsely chop the avocado, add the remaining ingredients, then stir gently until evenly incorporated. 
• Store leftovers for up to a day or two in an air tight container.

nutritional information:       calories: 280       fat: 37 gr      carbs: 15 gr      protein: 3 gr

• Prepare the red and yellow bell pepper, mushrooms, olives, and onion and place in a medium sized bowl. 
• In a small bowl, whisk together the olive oil, vinegar, syrup, onion powder, garlic, basil, oregano, salt, and pepper. Pour over the prepared vegetables. Allow to marinate for at least a half hour, but it can marinate as long as a day.
• When ready to eat, simply pour the marinated veggies and marinade over a portion of spiralized zucchini noodles and toss.

• 2 cups almonds ($8.00)
• 1 1/2 cups dates, pitted and chopped ($4.00)
• 1/2 cup cocoa powder ($1.00)
• 1 teaspoon vanilla extract
• 1 teaspoon orange extract
• Cocoa powder for rolling

• In a food processor fitted with an “S” blade, process the almonds until finely ground. This takes about a minute. 
• Add in the pitted and chopped dates, cocoa powder, vanilla and orange extract. 
• Process again until the mixture begins to clump together. 
• Using a tablespoon, scoop out even sized balls, and roll between hands to shape. 
• For the final finish, roll each truffle lightly in cocoa powder.

Aftertought ...

What does a mostly raw, some cooked vegan grocery cart look like? Well, mine looks like this ...




How about you?

Zucchini season is best in mid summer, because it's a warm weather plant. Even so, zucchini can be found at most groceries through most of the year. Look for firm and glossy fruit with no marks or soft spots.


Simply wash the zucchini and then slice thinly. A mandolin would be the best choice of tool, but I did just fine with a chef's knife. If you want your zucchini chips to have lighter edges, then peel then first then slice.



Put the sliced zucchini in a lidded container and add the marinade. Shake well to coat.




Spread out in a single layer on lined dehydrator sheets. Dehydrate at around 145 degrees Fahrenheit for about an hour, then reduce the temperature to 120 and dehydrate for another 12 hours or so. Overnight is a good way to time it. They're done when all the moisture has been removed. They should be pretty crispy and only a little chewy. The full recipe is below.




ingredients

• 8 cups thinly sliced zucchini rounds ($5.00)
• 1/2 cup agave ($1.00)
• 1/4 cup balsamic vinegar ($.40)
• 1/4 olive oil ($.40)
• 2 tablespoons dried oregano ($.05)
• 2 tablespoons dried basil ($.05)
• 2 tablespoons dried parsley ($.05)
• 1 tablespoon garlic powder ($.05)
• 1 tablespoon onion powder ($.05)
• 1 teaspoon salt (or more to taste)
• 1 teaspoon black pepper
• 1 teaspoon crushed red pepper flakes ($.05) 

directions

• Slice the zucchini, pat dry if needed, and place in a large, lidded container. 
• In a small bowl, whisk together the remaining ingredients.
• Pour over the sliced zucchini, cover, and shake (or just stir) until zucchini is evenly coated. 
• Spread the zucchini on lined dehydrator sheets and dry at 145 degrees for about an hour and then at 120 for about another 12 hours or overnight (dehydrating time can vary), until crispy. 
• Store leftovers in an airtight container and pop into dehydrator for a few minutes to crisp them up again if necessary. 

• 1 mango, cubed ($1.49)
• 1 papaya, cubed ($.99)
• 1 cucumber, chopped ($.69)
• 2 tablespoons olive oil ($.20)
• 1 teaspoon salt
• 1 medium onion, finely chopped ($.05)
• 1 red bell pepper, finely chopped ($.89)
• 1 jalapeno, minced ($.20)
• 2 tablespoons lime juice ($.45)
• black pepper
• red pepper flakes

1. In a food processor fitted with an "S blade, puree about a third of each of the mango, papaya, and cucumber and the olive oil and salt until very smooth. This is the stew base. 
2. In a large bowl, add the remaining chopped mango, papaya, and cucumber, along with the onion, red bell pepper, and jalapeno. 
3. Stir to mix. 
4. Add the lime juice and stir again. 
5. Serve with a bit of black pepper and a few crushed red pepper flakes.
6. Most of the heat of a jalapeno is found in the seeds. I like this kind of spicy so I include most of the seeds from the jalapeno. If you prefer a bit more mild taste, just leave out most or all of the seeds.

 nutritional information       calories: 289      fat: 14 gr      carbs: 43 gr       protein: 3 gr






And want to know a few fun facts about fruit, too?








Hope you're all having a great spring! Say hello :)

• 2 bananas, frozen and sliced ($.50)
• 1 cup frozen strawberries ($1.00)
• 4 tablespoons flax seeds, ground ($.40)
• 1 cup almond milk ($.45) 
• a few almonds, chopped

• In a blender, combine all ingredients and puree until very smooth.
• Garnish with a few chopped almonds, if desired.

• 3 bananas, sliced and frozen ($.60)
• 1 1/2 cups strawberries, frozen ($1.69)
• 1/2 cup blueberries, frozen ($.60)
• stevia and/or agave, to taste

A "concrete" is a very thick shake ... thick enough to have to eat it with a spoon. And this is a fun and tasty breakfast or treat for anyone.

In a food processor fitted with an "S" blade, process the frozen bananas until creamy. Add water as needed until the mixture is a thick, soft serve ice cream consistency. Add about half the frozen strawberries and process again until smooth. Add a couple droppers of stevia and/or agave, until you like the level of sweetness. You may not need any sweetener at all if you use very ripe bananas.

Spoon out and set aside about half the mixture. Then, add more frozen strawberries to what remains, and process again until smooth. Spoon out and set aside about half of this mixture, as well. Finally, add the frozen blueberries to what is left and process again until smooth.

Layer the different mixtures in a glass. And don't forget a spoon!

Our best recipes for autumn, when we crave warm, comforting food to counter the falling leaves and frosty bite in the air. These recipes offer vegetarian, vegan and gluten-free options.