Posted in Recipes

Sheet Pan Veggie Bowls

I know winter foods can sometimes be less colorful than the beautiful and fresh foods of Summer, but I found part of this recipe on my fitness streaming service (Beachbody) and yes, even with me changing somethings by adding or taking away items it got me thinking of a nice winter Buda bowl. This winter bowl is not only full of color but so very tasty with 15 grams of protein and is loaded with fiber.

Plus, with this being the Monday after the Super Bowl maybe we should call this a superbowl wink wink with winners all around because you get a nice healthy dinner after all the Super Bowl party eating you may have done.

 Sheet pan veggie bowl:

Prep time 20 minutes Cook Time 35


  • 3 medium beets, peeled, sliced
  • 2 small, sweet potatoes, cut into 1-inch cubes
  • 4 tsp. olive oil, divided use
  • ½ tsp. ground cumin, divided use
  • Sea salt and ground black pepper
  • 2 cups Brussels sprouts, cut in half lengthwise
  • ½ medium avocado, cut into chunks
  • 2 Tbsp. fresh lime juice
  • 1 tsp of garlic paste
  • 1 tsp onion powder
  • 2 cups quinoa
  • 2 cups brown rice
  • 2 cups kale spring mix
  • 1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
  • ¼ cup sliced almonds
  • ¼ cup sunflower seeds
  • Crumbled goat cheese


  1. Preheat oven to 425º F.
  2. Place beets, sweet potato and Brussels sprouts on a large baking sheet. Drizzle with ½ tsp. oil, salt and pepper (if desired).
  3. Bake for 10 to 15 minutes; stir.
  4. While vegetables are baking make dressing by placing avocado, lime juice, remaining 3 tsp. oil, garlic, onion powder, cumin, and salt in blender (or food processor); cover. Blend until smooth. Set aside.  (If it’s to firm add just a little water)
  5. Evenly divide rice, quinoa between four serving bowls. Evenly top with kale spring mix, chickpeas, roasted vegetables, dressing, almonds, and sunflower seeds and if desired goat cheese, then serve immediately and enjoy. 
Posted in Recipes

Vegetarian French Onion Soup

I write so often on soup or how much I enjoy it, so when my daughter mentioned French onion soup sounded good, I had to jump on that thought! Since I choose to not eat meat or use any part of the animal you may think I will miss out on a good bowl since a nice base and caramelizing the onions make or break this soup, but in my opinion if you do the vegetarian verson right it can be so delicious.

As you can see, I bought vegetable stock making this a faster version.

Caramelize the onions, it may take some time, but it is worth it.

After you caramelize your onions you may add them in a slow cooker, (what a great smell and dish to come to home.)

Then add your vegetable base to your onions, a vegetarian friendly browning sauce, then let simmer on low all day.

Vegetarian French Onion Soup:

2 32 ounces of good vegetable stock base

6 yellow onions

2 Tablespoon of olive oil

2 Tablespoons of butter

1-2 Teaspoons of sugar

1-2 Tablespoons of vegetarian friendly browning sauce

In a large pot over medium/high heat add your olive oil and butter then your onions. Cook your onions, you can use some salt to draw out your moisture but for me halfway through cooking the onions I add a little sugar then finished the process. To caramelize the onions, it can take at least 20 minutes, so don’t rush it all you have to do is watch and occasionally stir the onions around the pan.

After you are done with the onions remove from heat and pour them in a slow cooker, add base and browning sauce. Cook on low for 6-8 hours.

If you are finishing the soup on the stove top, turn to a low simmer add base and browning sauce. Cover letting simmer on low for about 1 1/2 hours.

Pour in bowls top with gruyere cheese or mozzarella, provolone, parmesan is a few substitutions for the gruyere, but you can substitute any cheese you like best.

If you would like, pour soup in bowls that can take a broiler then when you top the soup with cheese place in the broiler for a few minutes until the cheese is nice lightly brown and bubbly

This soup is so delicious with a baguette, but however you have it enjoy!

Posted in Recipes

5 tips for Overnight Oats

I don’t know if I am the only one who at the beginning of the month, I look to see what we celebrate or bring attention to for the month, so when January began, I noticed that it is national oatmeal month. I got a little excited because I enjoy a nice bowl of oatmeal every morning. I top it with nuts, dried or fresh fruit, ground flax or chia seed. I find it filling and a good start even in the summer.

I have heard of overnight oats but since I only have had them once I may not be the best to give tips, but this is what I found to be helpful.

Plus, this might help you get to loving good old oatmeal in the morning too.

Overnight oats as the name states are oats that sit overnight slowly absorbing liquid and softening the oats to form a pudding type of texture. So, you get to start the day off with pudding so to speak and you start it off feeling fuller, so you won’t want to be grabbing for things to eat that are empty calories. They also help with your blood sugar levels, constipation and keeps your hunger hormones happy so you are the happy version of you and not hangry.

Step 1

Pick a container, like a jar with a lid or a bowl is fine too. You just want a container that will hold the ingredients and can seal shut. A mason jar is just a cute and easy on the go type.

Step 2

Add the oats (make sure you add rolled oats, instant tend to get to mushy) and you also can add the chia seeds too but if you do make sure to add a little more liquid because the chia seeds will absorb a lot more than oats do but they also give the oats a creamer texter and add a little more protein. Oats

Step 3

Liquid, you may find a non-dairy liquid works best but that is up to you. You may also use yogurt, if you use Greek yogurt which adds a little more protein you will want to add a little extra liquid like unsweetened plant/nut base milk to thin it out. It is always good to stir the dry ingredients and add more so you don’t end up with dry oats.

Step 4

Flavor Enhancers

A little bit of sweet flavor like, Pure maple syrup, honey or jam. You could also use a flavored protein powder or a nut butter.

Wanting more of a savory flavor, try bacon crumbles, green onions or a little shredded cheese with the plain Greek yogurt.

Step 5

More add ins Like fruit or nuts if you are doing a sweet flavor. Sticking with the savory how about starting you day off with some veggies, like carrots, mushrooms, chickpeas or an egg (if you do use an egg you need to cook the day of)

The ideas can be endless, and you can have a lot of fun with figuring out what works best. Regardless of what variations you try at least you know that you are giving yourself a good healthy start.

Posted in Recipes

Creamy Zucchini Risotto

Risotto, a nice creamy Northern Italian dish made form a starchy grain like rice. I enjoy the creaminess and the versatility is great, it can go as a side or add to it and maybe even a main dish. The health benefits of risotto if just on its own comes from the rice only so in my opinion it’s not the healthiest when left on its own, plus the butter and other ingredients can make this dish vary on the health benefits. With that thought aside I wanted to try a new type I never had before.

I got “RightRice Creamy Parmesan style” risotto, which is made from vegetables, so the protein and fiber is higher in this risotto, and it has a lot fewer net carbs. I decided to add my own twist and make it more of a small meal instead of a side.

I have made risotto before, and it took a while plus adding in liquid as it cooked so when I read the instructions and it said total time was 12 minutes, I was excited.

(A little FYI, it took mine a bit longer than the package said but still a dinner in less than 30 minutes is pretty great.)

Creamy Zucchini Risotto

Time about 30 minutes total Servings 6-8


2 bags of RightRice risotto Creamy Parmesan

4 cups of water

4 teaspoons of Vegan Chicken Bouillion powder

1/4 cup of Nutrional Yeast

4 green onions cleaned and diced

4-5 cloves of garlic diced

1 small to medium Zucchini washed and cut in bite sized pieces

1-2 tablespoons of Olive Oil

grated Parmesan


In a large pot over medium to high heat add olive oil, zucchini, garlic sauteing for about 5 minutes then add green onions cooking just a few more minutes before adding the water, bouillon and nutritional yeast. Bring the water to boil then add the risotto, follow the package directions from here (boiling just a little longer then remove from heat cover and let set for a total of 12 minutes)

Serve with bread and top with freshly grated parmesan if you wish.

Posted in Recipes

Homemade Veggie Burger

Make a Homemade Veggie Burger in 7 Easy Steps

I know it may not be summer yet but that doesn’t mean you can’t have a good burger every now and then. I also thought maybe a different type of recipe today would be good to try, plus why not start the new year with tips on how to cook a little healthier.

Some may say that if it doesn’t have meat, it’s not really a burger but I will give you seven easy steps to use helping win over the toughest critic.

Step 1

Photo by Monstera on

Any good burger needs a good protein base and beans offer just that. You will want to pick a bean of your choice but black or kidney make for just a few to choose from. Not only do beans give you a good protein but they also give a good starch allowing them to be sticky and hold the burger together.

Step 2

Next, veggies of course! You will want to add some nice roasted veggies and the sky is the limit! When you add the roasted veggie, you are adding depth and so much great flavor so don’t hold back and it gets fun deciding on different ones but if you aren’t sure start with carrot, mushroom, celery or onion then build on that after you get comfortable with making your own burgers.

Step 3

Photo by Marta Branco on

Nuts are the next to be added, not only do they give more protein but also healthy fats and even more flavor, texture and crunch. You may want to start with almond or cashews but again once you start getting more acquainted you may want to add pumpkin seeds, sunflower seeds, or pistachios. You may even want to roast them for more flavor but if you buy, just reduce the salt in your burger if you buy them salted.

Step 4

Photo by Pixabay on

Seasonings like herbs and spices take your veggie burgers to the next level and really win over those critics.

Pantry staples like dried oregano, smoked paprika, and cumin are wonderful options, but you can add so much more

Mix in chopped olives, minced garlic, or caramelized onions for extra flavor.

Pro tip: If you make a big batch of caramelized onions, you can also save them for a topping.

Palmer suggests these delicious flavor combinations:

  • Herbal: garlic, green onions, and cilantro
  • Thai: ginger, peanuts, red pepper flakes, cilantro, and basil
  • Southwest: garlic, chili powder, cilantro, and cayenne

Step 5

A binder:

Your veggie burger mixture should be like cookie dough — thoroughly mixed and not overly wet or crumbly.

Beans help bind everything together, as will the extra veggies you include but, you may need a little help so if your mixture feels too wet, add breadcrumbs, rolled oats or a cooked grain plus this gives a little extra texture. (Great tip, if they are wet and you reach for those oats or breadcrumbs add it then wait a few minutes for them to soke up the moisture, this will help eliminate adding to much.)

Still not sure if your burgers will hold up?

Chill the mixture for about an hour, then press into the shape of a burger.

If they’re dry and crumbly, add a bit of salt-free broth.

Step 6

Now after you put in all those great ingredients and made them into patties you will cook them. Cooking them on the grill is the best but having a nice cast iron skillet will also be a great way to cook them but if you don’t have that any pan will be fine or a 374-degree oven for about 30-40 minutes will be good too.

Step 7

The last but not least step is adding all the great toppings or if you prefer keeping it simple and just enjoying your creation then that works too.

Now that you see that it is easy to make your own veggie burger, enjoy!

Posted in essential oils, Recipes

Wild Orange Cinnamon Rolls

I went looking for a different recipe for Christmas morning, one that my family would like and yet different from what I usually do and that’s when I found this one pushed to the side folded and, in the middle of my box just waiting for me to blow the dust off and use once again.

Pro tip: Make the dough tonight so they’ll be ready to pop in the oven in the morning!



  • 1 cup milk
  • ⅓ cup butter
  • 2¼ teaspoons dry active yeast
  • ⅔ cup white sugar
  • 4½ cups flour
  • 1 teaspoon salt
  • 2 eggs


  • ½ cup brown sugar
  • 1½ tablespoons cinnamon
  • ¼ cup butter


  • 3 tablespoons butter, softened
  • ½ teaspoon vanilla extract
  • 1–2 drops Wild Orange oil
  • 1½ cups powdered sugar
  • 2–3 tablespoons whipping cream or milk


  1. Heat the milk in a pan until it begins bubbling. Remove from heat and add butter. Stir until the butter melts.
  2. When the milk is lukewarm, add yeast and allow to proof for 10 minutes.
  3. Put sugar, 3 cups of flour, salt, and eggs into a mixer. Add in the yeast mixture. Mix thoroughly.
  4. Add in the remaining flour until the dough is no longer sticky. Knead for 5 minutes, or until smooth and soft.
  5. Oil a large bowl and place the dough in the bowl. Turn to coat the dough with oil. Cover with a cloth and let rise in a warm place until it’s double in size (about an hour).
  6. Deflate the dough and put onto a floured surface. Roll out into a 12×14 rectangle and spread with softened butter.
  7. Mix the brown sugar and cinnamon together. Sprinkle over the dough.
  8. Roll up the dough into a log and cut into 12 pieces.
  9. Line a 9×13 pan with parchment paper (or grease it). Place the rolled dough pieces into the pan and cover with plastic wrap. Place in the refrigerator overnight.
  10. In the morning, remove from the refrigerator and set in a warm place to rise for an hour.
  11. Once the dough has risen, bake at 350 °F for 25–30 minutes, or until golden brown.
  12. Mix the butter, vanilla, Wild Orange essential oil, powdered sugar, and whipping cream together until smooth. Spread over warm rolls and enjoy.
Posted in Recipes

Quinoa Stew

I had told my family that this quick spur of the moment dish was quinoa chili but changed it because I didn’t want to add to the debate of what chili is, so I decided that perhaps this hot spicy stew is just that, it is a stew and stay out of the debate.

This only takes a short about of time, one pot and you can add to it to make it even better. With quinoa as the star, I was thinking latter that perhaps a nice white bean to go along with the quinoa would be great too. You still get the benefits of great fiber and clean protein that assist with bodybuilding as well as stabilizing your sugar, plus so many more vitamins and minerals, so you still get great health benefits if you choose just quinoa in it.

Quinoa Stew:

1 1/2 – 2 cups of quinoa (I used golden)

6-8 cups of water

Vegan chicken broth base (follow back of container for amount per your water)

1/2 – 3/4 cup cilantro lime salsa (depends on your taste)

1 small white onion diced

4-5 cloves of garlic diced

1 small green bell pepper

1 15 ounces of corn

1 15 ounces of diced tomatoes

1 small can dice green chilies

1-2 tablespoon of olive oil

Clean quinoa, set aside. Chop onion, garlic and green bell pepper. In a large pot over medium/high heat add olive oil, onion, garlic and green bell pepper sauteing until the green bell pepper is half cooked then add the can of green chilies, corn and tomatoes. Cook for a few more minutes then add washed quinoa, water and broth base. Stir altogether, lower heat add lid cook for about 15-20 minutes.

Serve in deep bowl, top with grated cheese, corn chips

(This dish is even great as leftovers!)

Posted in Recipes

Meatless Meatball Zucchini Soup

I usually go to the store with a list but the other day I thought with only needing two things I wouldn’t need one. I should have known better because it’s at those times when I spend too much or impulse buy the most and that is exactly what happened.

I walked out with two bags of groceries and a great thought of making a quick tortellini soup for dinner.

I sautéed my onion, garlic and herbs then add crushed tomatoes, salt/pepper and thought why not add my frozen shredded zucchini from summer. While I waited with anticipation for some good tortellini soup, I thought how smart it was that I found already made cheese tortellini for my soup and how dinner was so quick and easy. I think my arm almost broke from patting myself on the back.

Then it happened, I went at the last minute to add my cheese tortellini and found to my horror it was cheese and sausage, my veggie heart sank. I knew I had to pull it together so I broke up lasagna noodles (that is all I had in a large quantity) and got out some already made up frozen meatless meatballs.

I found that this soup was fast and easy, not planned out but sometimes those are the best. I still enjoyed my soup and thought why not share a quick easy soup with you.

Meatless Meatball Zucchini Soup:

4 cups of vegetable broth

1 90 ounce can crushed tomatoes

1 tablespoon of Olive Oil

1 small diced white onion

4-5 cloves of garlic diced

2 cups of shredded zucchini (I used frozen)

Per taste oregano, parsley, basil, salt and pepper

8-10 meatless meatballs

4-6 lasagna noodles broken up into large pieces

Fresh parmesan for on top

In a large pan on medium to high heat add olive oil then onion and garlic, sauté until almost translucent. Add herbs sauté a few minutes more then add zucchini and tomatoes. Turn down to a low simmer for about 15 minutes. Add broken lasagna noodles and meatless meatballs, turn up to a medium heat and simmer for about 15-20 more minutes or until noodles and meatless meatballs are done.

Serve in bowls with fresh shredded parmesan

Posted in Recipes

Vegan Eggnog

Try this lighter version of eggnog that’s all-natural, all vegan, and all so YUMMY! I got this from my health challenge group I am in and thought to share.

I have been wanting a healthier verson of eggnog, I hope you try this out and find it is as good as any you can find in the store. To save on time and energy I bought unsweetened almond milk and used that in place of making my own.

I also like this eggnog because you get some pretty good health benefits from almonds, like vitamin E which is great for brain health and if you are like me, you need all the help you can get. Plus, almond milk doesn’t contain cholesterol or saturated fats and for those who have kidney disease and need to decrease their intake of potassium and phosphorus, almond milk is great for you, so maybe this kind of eggnog will be a good substitute but always check with your healthcare team to make sure.

Vegan Eggnog:

Prep Time 9 hrs 15 mins Cook Time 0 mins Total Time 9 hrs 15 mins Servings6 servings


  • 4 cups raw almonds
  • Filtered water for soaking almonds
  • 8 cups filtered water

( If you are not making your own almond milk, use 6 cups of unsweetened almond milk)

  • ⅓ cup pure maple syrup
  • ¼ cup raw almond butter
  • 1½ tsp . pure vanilla extract
  • 2 tsp . rum extract (or to taste)**
  • 1 tsp . ground cinnamon
  • ½ tsp . ground nutmeg
  • 1 dash ground cloves


  1. Soak almonds overnight in water.
  2. Rinse and drain soaked almonds.
  3. Place soaked almonds and 6 cups of filtered water in blender or food processor (may need to do in 2 batches). Blend on highest speed for 1 to 2 minutes.
  4. Strain milk through a fine mesh strainer or cheese cloth; discard solids.*
  5. Place almond milk back into blender; add almond butter, extracts, cinnamon, nutmeg, and cloves.
  6. Blend for 30 seconds; pour into large pitcher with cover.
  7. Cover and refrigerate until cold.


1. *Solids can be dried out in the oven at a low temperature (225° F) and used as almond flour in baking recipes.
2. **You can hold off on the rum extract if you think the kids won’t like it, and then add a few drops to your individual glass of eggnog.
3. Vegan eggnog can be stored in the refrigerator for 3 to 4 days.

Posted in Recipes

Gingerbread Granola

Homemade Granola in a parchment lined baking sheet, selective focus

I haven’t made granola in so long but when my workout support group had this recipe to try I thought how yummy and it would be great to share. I didn’t change anything in this recipe, I know its a change but I figured it is just so good why mess with a good thing.

This recipe is basic but so good and plus good for you, like did you know that you get 293 milligrams of potassium in 1 Tablespoon of molasses and this recipe has 1/4 cup of molasses (4 tablespoons) so not to shabby for a cereal or snack. Plus the benefits of oatmeal is amazing. Oatmeal provides antioxidants, improves your insulin response, helps with cholesterol levels, helps with weight management, constipation and helps to promote good bacteria in your gut. the list can go on and with each ingredient of this recipe really does so much to help us plus it taste great!

I just love how our food can help us or if we eat the wrong foods how it can do such damage. We can either create the problem or heal with food, and to me that is so amazing.

2½ cups old-fashioned rolled
½ cup slivered almonds
1½ tsp. ground cinnamon
1¼ tsp. ground ginger
¼ tsp. ground cloves
¼ tsp. sea salt (or Himalayan
¼ cup molasses
3 Tbsp. extra-virgin coconut oil
½ cup unsweetened
Preheat oven to 300° F.
Line baking pan with parchment paper. Set aside.
Combine oats, almonds, cinnamon, ginger, cloves, and salt in a large
mixing bowl; mix well. Set aside.
Combine molasses, oil, and applesauce in a small saucepan; cook, over
low heat, stirring continuously, for 4 to 5 minutes, or until oil has
Pour molasses mixture over oat mixture; mix until oats are evenly
Place on prepared baking pan; spread evenly in a thin layer.
Bake for 50 minutes, stirring every 20 minutes, or until granola is light
golden brown and crisp.
Cool granola completely (it will get more crisp as it cools).
Store in an airtight container.
Gingerbread Granola
Time: 1 hour and 10 minutes
Serves: 30

2B Mindset/Beachbody