Hummus makes a great snack or appetizer before a meal. The following recipe comes from my good friend, Julie Herbert. Yum!


  • 1 can  Garbanzo Beans
  • 1-2 cloves  fresh Garlic, minced
  • 1/4 C.  fresh Lemon Juice
  • 1/4 C.  Olive Oil
  • 1/4 C.  Tahini
  • 1 T.  ground Cumin
  • 1/2 T.  ground Coriander
  • 1/8 t.  Cayenne Pepper
  • 1/2 t.  Sea Salt
  • 1/4 C. Cilantro, finely chopped


Warm the garbanzo beans with the liquid from the can. Blend all ingredients in a food processor, except for the chopped cilantro. When completely blended, transfer to a bowl and stir in the cilantro, reserving some of it to sprinkle on top

Serve as a dip with tortilla chips, pita bread, or raw vegetables 

Makes about 3 cups

Sunshine Smoothie

  • 1 C. Water
  • 4 Romain Lettuce leaves
  • ½ Cucumber, peeled or 2 stalks of Celery
  • 1 Carrot, peeled and cut into chunks
  • ½ Banana
  • 1 Medium Orange, peeled
  • 1 C. Pineapple, frozen
  • 2 T. Shredded Coconut 
  • 2 T. Hemp Seed
  • Juice from ¼ of a Lemon

Place all ingredients into a high-powered blender and mix until smooth. 

Yields: 1 Quart

Spicy Salmon Sushi Bowl

Every once in a while we enjoy dining on Columbia River Salmon my husband catches on his trips to the Great Northwest. Try our version of "Spicy Salmon Sushi Bowl." Yum!



  • 2 TBLS.  Soy Sauce
  • 2 TBLS.  Rice Vinegar
  • 1 TBLS.  Sambal (Chili Garlic Sauce)
  • 2 TBLS.  Sesame Oil
  • 1 ½ TBLS.  Toasted Sesame Seeds
  • 1 TBLS.  Minced Ginger
  • 1 serving cooked Salmon, flaked (I use smoked salmon)
  • 2 cups cooked Rice
  • Cucumber, Carrots, Radishes, Yellow or Red Bell Peppers, Avocado
  • Cilantro, chopped



  1. In a medium bowl, whisk together the soy sauce, rice vinegar, sambal, sesame oil, toasted sesame seeds, and minced ginger.
  2. Add the flaked salmon. Stir to mix and set aside to marinate.
  3. When the rice is finished cooking, sprinkle with additional rice vinegar and stir to mix in.
  4. Scoop cooked rice into each of two bowls.
  5. Top each with half of the spicy salmon and spoon on any extra sauce.
  6. Surround or top rice and salmon with thinly sliced cucumber, radishes, bell pepper, julienned carrots, and avocado.
  7. Sprinkle fresh cilantro. Serve immediately.


Veggie and Herb Pasta

While living in Singapore, we discovered every cuisine is represented there. My husband and I often visited a quaint Italian restaurant for date night not far from our apartment.  They had a pasta dish I really liked, but when I moved to St. George, Utah I could not find anything comparable. So I contacted the restaurant through the internet and asked for a list of ingredients for the dish and came up with my own version called Veggie & Herb Pasta. Buon Appetito!


  • 2   TBLS.  Coconut or Avocado Oil
  • 2   tsp. Garlic, chopped
  • ¼   tsp. Red Chili, dried flakes
  • ½  Sweet Onion, cut into slivers
  • ½  cup Sun Dried Tomato, cut into strips
  • ½  can  Black Olives, sliced
  • ½  cup Roasted Red Bell Pepper, cut into strips
  • 1   cup Butternut Squash, cubed and steamed
  • 3   cups fresh Spinach leaves
  • ½  cup fresh Basil leaves, chopped
  • ½  cup fresh Cilantro, chopped
  • Noodles, prepared
  • No Salt Seasoning, to taste
  • Salt & Black Pepper, freshly ground to taste
IMG_0039 2.jpg


Heat the oil in a large skillet. Sauté the garlic and chili for 30 seconds to release the flavor. Add onion and sauté until, transparent. Reduce heat to low. Add tomatoes, bell peppers, and olives. Stir and warm through. Add Spinach leaves and fold in. Stir until they are a bright green color and wilted. Stir in prepared noodles, basil, and cilantro and squash. Add seasoning, salt and pepper to taste. 

Serve immediately.

Thanksgiving Salad

This is the perfect recipe to use up some of your Thanksgiving leftovers!

Salad Ingredients:

IMG_8404 2.jpg

1 large Sweet Potato, peeled and cut into ½ inch dice

2 TBLS. Avocado Oil

1/2 cup Red Onion, chopped

3 ribs of Celery, diced

1 Apple, cored and cut into bit-sized chunks

1 cup chopped Pecans

¼ cup fresh Parsley, chopped

½ cup dried Cranberries

8 cups mixed Salad Greens

Salt and freshly ground Black Pepper

Turkey, cooked and diced



Dressing Ingredients:

1/3 cup Raspberry Vinegar

1 TBLS. Dijon Mustard

½ cup Olive Oil

1 TBLS. Fresh Sage, chopped or 1 tsp. ground

1 tsp. Poultry Seasoning

1/2 tsp. Salt & 1/4 tsp. Black Pepper


Preheat oven to 350 degrees. Line a baking sheet with aluminum foil. Toss the sweet potatoes with the avocado oil—season lightly with salt and pepper. Place the sweet potatoes on the baking sheet lined with foil. Bake for 25 minutes, or until the potatoes begin to brown on the outside and are tender when pierced with a fork.

Allow potatoes to cool and then combine with remaining salad ingredients except the greens. In a food processor, combine the vinegar, mustard, honey, salt and pepper. Process until smooth. With the machine running, slowly add the olive oil in a thin, steady stream until the vinaigrette is thick and emulsified.  Add sage and the poultry seasoning. Place salad greens on plate, top with turkey salad mixture, and drizzle with vinaigrette. Serve with tortilla chips on the side.

Serves 4

Curried Chickpea Salad

Because I have been dealing with menopausal symptoms the past few years, I have incorporated more vegan recipes into our diet. My thought process is since my own hormones are continually fluctuating, the addition of hormones from animal products would only add to the problem. Here is a favorite recipe we often eat for lunch.

Adapted from “The Simple Veganista”



·       1 can (15 oz.) Chickpeas (garbanzo beans), drained and rinsed

·       1/2 cup Red Bell Pepper, diced

·       2 stalks Celery, diced

·       2 – 3 Green Onions, sliced 

·       1/3 cup Raisins or chopped Dates

·       1/3 cup Cashew pieces, raw or toasted 

IMG_7991 2.jpg

·       1/4 cup Tahini

·       2 TBLS Vegan Mayo

·       1 TBLS Lemon Juice

·       1 tsp Red Chili Sauce

·       1/2 to 1 TBLS Curry Powder

·       2 cloves Garlic, chopped

·       mineral Salt and cracked Pepper to taste


In a medium mixing bowl, add chickpeas and roughly mash with a potato masher. Add in the peppers, onions, celery, raisins, cashews, and curry powder. Mix well to combine. 

In a small bowl, combine tahini with the mayo, lemon juice, chili sauce, garlic, a pinch of salt, and water until desired consistency. Taste for flavor, adding salt and cracked pepper if needed.

Serve on a bed of leafy greens with crackers or use as a sandwich spread, or in a wrap. 

Serves 4 


One of my health goals has been to incorporate vegetables into our breakfast. Drinking smoothies is a good way to achieve this. My husband (Marty) and I really enjoy the refreshing  "Hot Pink Breakfast Smoothie" created by Robyn Openshaw, otherwise known as the Green Smoothie Girl.  (GreenSmoothieGirl - Achieve Extraordinary Health!)


Robyn's Hot Pink Breakfast Smoothie

1 1/2 cups coconut water
1/4 cup raw cashews (not roasted)
2–4 large dates, pitted
1 large carrot, cut in chunks
1/3 of a medium raw beet, peeled
1-2 teaspoons organic vanilla extract (I use vanilla protein powder instead)
12 large strawberries (10 oz. bag) 

Blend all ingredients except strawberries in your BlendTec or Vitamix until smooth. Add strawberries and blend till smooth. Pour into quart jar for 1 serving or into pint jars for 2 servings and enjoy! Makes a 400-450 calories perfect pink.

Makes 4 cups