Roasted Pumpkin Seeds

Prep Time: 5 Minutes
Cook Time: 10 Minutes
Yield: 2 Cups


2 TSP Coconut Oil, melted
2 TSP Garam Masala
2 Cups Raw Pumpkin Seeds
Salt and Pepper to taste


  1. Heat oven to 350 degrees.
  2. Place melted coconut oil, garam masala and pumpkin seeds in a bowl, season with salt and pepper and toss to make sure seeds are coated.
  3. Spread coated seeds out on a baking sheet and bake for 5 minutes.  
  4. Shake seeds to turn them over and bake for a further 5 minutes.
  5. Remove from the oven and allow to cool before eating as a snack or using them as a garnish on salads or other dishes.

Garam Masala is a mix of ground spices used in Indian cuisine. The ingredients vary, but typically include black and white peppercorns, cloves, cinnamon, nutmeg, black and green cardamom pods, bay leaf and cumin.

Roasted Broccoli with Sesame Seeds

Prep Time: 60 Seconds!
Cook Time: 10–15 Minutes
Vegetable Servings: 8


  1. Heat oven to 500 degrees
  2. Toss 2lbs broccoli in 3 - 4 TBSPs coconut oil
  3. Bake for 10 to 15 Minutes
  4. Sprinkle with sesame seeds

Cashew Base

Prep Time: 2 Minutes
Cooking Time: 0 Minutes.

I have cashew base on hand pretty much all the time in my kitchen because its super 

easy to make and can be turned into so many things. Cashew base has little taste so 

takes on the flavors of whatever you add to it. 


1 Cup Raw Cashews


  1. Place cashews in a mason jar or dish, cover with water and soak overnight in the refrigerator or for 6 hours to plump up the nuts.
  2. Drain, rinse in cold water, then place in a blender with just enough water to cover the nuts.
  3. Blend to a smooth consistency.
  4. Store refrigerated for up to 7 days.


Cashew base is a very versatile base sauce that can be used in as many ways as your imagination will allow!

Add hemp or flax seed oil, lemon juice, garlic and any herbs of your choice to one cup of base for a delicious salad dressing.

Try tarragon with chicken and root vegetable dishes, mint for a cooling effect with spicy food.

Use it as an alternative to cream in sauces.

Use it as an Alfredo Sauce with garlic and mushrooms to top vegetable pasta. The sauce thickens very quickly when heated, so add plenty of water to the consistency you want.

Cashew Ranch Dressing

Prep Time: 5 Minutes    
Makes 2 -3 Cups


1 Cup Raw, unsalted Cashews
¼ Cup Almond or Coconut Milk
1 Clove of Garlic, cut into quarters
3 TBSPs Chives or 1 TSP Onion Powder
3 – 4 Sprigs Fresh Parsley
3 TSPs White Vinegar
Salt and Pepper to taste


  1. Place cashews in water and soak overnight or for 6 hours.
  2. Drain, rinse and place in a blender with just enough water to cover the cashews.
  3. Blend for 1 – 2 minutes until smooth. If it’s too thick to blend well, add a little water.
  4. Add the rest of the ingredients and blender again until smooth and creamy.

Store in an airtight jar in the refrigerator for up to 10 days, though ours rarely lasts that long!

Try roasting broccoli in coconut oil on a baking sheet at 400 degrees for 20 minutes, turning half way through. Then top with cashew ranch and sprinkle with sesame seeds for a delicious total nutrition breakfast, lunch, dinner or snack


Cauliflower Mash

Prep Time: 10 Minutes
Cook Time: 15 Minutes
4 Servings 


5 Cloves Garlic, unpeeled
1 TBSP Extra Virgin Olive Oil
1 Head Cauliflower, trimmed into florets
1/4 Cup Coconut or Almond Milk, warmed
3 TBSP Ghee or preferred butter substitue*
1 1/2 TSP Salt Dash Cracked Black Pepper

*Use Coconut Butter for a dairy free alternative


  1. Place the cauliflower and peeled garlic cloves into steamer and steam for 15 minutes until soft.
  2. Place in a blender with the butter or butter substitute and coconut or almond milk, season with salt and pepper and blend until smooth and fluffy.
  3. Try experimenting with hemp or flax seed oil, olive oil, even coconut butter as a butter substitute.
  4. Roasting the garlic at 425F for 15 minutes, then adding it to the blender with the steamed cauliflower gives the mash a smooth, buttery taste.

Danielle Walker – Against ALL Grain

Energy Balls

Prep Time: 15 Minutes
Makes approx. 10 x 1 ½” balls


½ Cup Unsweetened shredded coconut
4 Dates
2 TBSP Dried Cranberries
2 TBSP Coconut Oil
2 TBSP Raw Cacao Powder


  1. Put the first three ingredients in a food processor and blend until finely chopped.
  2. Melt the coconut oil, remove from the heat and add the raw cacao powder.
  3. Mix the wet and dry ingredients, form into balls and place in the refrigerator to set.

If the mixture is too wet to form into balls, place in the fridge for about 10 minutes.

Roasted Beets with Feta Cheese

Total Time: 45 Minutes
Prep: 10 Minutes
Cook: 35 Minutes
Yield: 4 Servings


4 Medium Beets
1 TBSP Coconut Oil
1 TSP Sea Salt
4 Scallions or Green Onions, chopped
2 TSP Lemon Juice
Crumbled Feta Cheese


  1. Heat oven to 450.
  2. Peel the beets and cut into ½ inch pieces.
  3. Toss in coconut oil (you may need to melt this first), then season with salt and pepper.
  4. Arrange on a baking sheet and roast for 35 minutes at 450 until tender, turning them half way through the cooking time.
  5. Transfer to a bowl, toss with the chopped scallions and lemon juice, then top with Feta Cheese.

Roasted Cinnamon Seeds

Packed with protein, vitamin E, copper, B1, manganese, selenium and a host of other vitamins, minerals and heart healthy fats, just one 1/4 Cup serving of these will also provide you with 3 grams of fiber.


1 TBSP Coconut Oil, melted
1 TBSP Maple Syrup
1 TSP Ground Cinnamon
1/8 TSP Salt
3 Cups Raw Sunflower Seeds


  1. Mix all the ingredients together and spread the coated seeds over a baking sheet. 
  2. Toast at 350 degrees for 6 minutes. Turn the seeds over and roast for another 6 minutes. 
  3. Allow to cool and enjoy as a healthy snack or as a topping for salads and vegetable dishes.

Sunshine Porridge

Preparation Time: 10 minutes
3 Servings    


1 1/2 cups Coconut milk
½ Cup Pumpkin Seed Flour*
½ Cup Sunflower Seed Flour*
¼ Cup Hemp Seed Flour*
2 TBSP Coconut Flour
½ TSP Cardamom
1/8 TSP Salt
2 Eggs
1 1/2 TBSP Maple Syrup or Honey
1 TSP Vanilla
1 TBSP Coconut Oil
½ to 2/3rd cup chopped strawberries (about 4 or 5 medium berries)


  1. Whisk the dry ingredients together and set aside.
  2. Whisk wet ingredients together and slowly add to dry mixture.
  3. Place in a small saucepan and bring to a boil over medium heat, stirring constantly. Add the coconut oil and reduce heat to medium-low. Boil and stir about 3 minutes until thick and creamy. 
  4. Top with fruit and chopped nuts and serve warm.

* Use a coffee or spice grinder to grind pumpkin, sunflower and hemp seeds.

Adapted from

Whole Roasted Curried Cauliflower

Prep Time: 10 Minutes
Cook Time: 45 Minutes


1 Head Cauliflower
5 TBSP Clarified Butter*
1 TBSP Olive Oil1 TSP Salt
2 TSP Curry Powder
1/4 TSP Cayenne Pepper
1/2 TSP Garam Masala

Substitute butter with coconut butter for a dairy free alternative.


  1. Preheat oven to 400 degrees. Trim cauliflower leaves and hollow out the core for more even cooking.
  2. In a small saucepan, combine the ghee or coconut butter with the oil and gently melt over medium heat. When melted, stir in the other ingredients. NOTE: If using coconut butter, it does not melt like butter to become a liquid but will soften and combine easily with the olive oil.
  3. Set the cauliflower on a baking sheet and paste with the curry mixture until it is covered.
  4. Roast for 30 - 50 minutes until golden brown. Let cool for 5 Minutes before serving.

Basic Cauliflower Rice

Prep time: 15 Mins Prep
Cook time: 17 Mins
4 Servings


1 Head Cauliflower 1 to 2 TSPS Coconut Oil
1 TSP Sesame Oil
1/2 Cup Finely Diced Yellow Onion
1 Clove Garlic
1/2 CUP Water


  1. Place the cauliflower florets in a food processor fitted with a grating attachment and process until grated into "rice grains". Alternatively, grate the cauliflower with a cheese grater.
  2. Heat the oil in a large skillet or wok over a medium-high heat. Add the onion and garlic and saute for 5 minutes.
  3. Add the riced cauliflower and continue cooking for 5 to 7 minutes until the onions are translucent.
  4. Add the water, then cover and steam for 5 minutes until the cauliflower is cooked and the water is absorbed.

Kale Salad

Prep Time: 2 Minutes
Cook Time: 0 Minutes
10 Vegetable Servings


One big kale head
Juice from one lemon
1 large avocado


  1. Place 8 CUPS, raw, chopped and washed kale in a bowl.
  2. Sprinkle with 3 to 4 TBSPs Lemon Juice which will start to break down the kale 
  3. Cut up a large avocado and squish into the kale with your hands.
  4. Season with sea salt and pepper.

Store in the refrigerator and use as a side dish, a snack or the basis for a delicious salad. Add some chopped tomatoes and sprinkle with pumpkin seeds and you have an instant lunch.