Delicious & nutritious

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If you love all things pumpkin like I do, you will love this simple, healthy, and delicious bread or muffin recipe.  I used millet flour to make it gluten-free and monk fruit as the sweetener (which has zero calories and a zero glycemic index) for those who, like me, want to avoid refined sugar.  Try it, you'll love it!

Ingredients:
  • 1 15-ounce can of organic pumpkin puree
  • 1 cup plant-based milk of choice
  • 2/3 cup organic applesauce
  • 4 teaspoons aluminum-free baking powder
  • 1 teaspoon baking soda
  • 3 cups organic millet flour
  • 1 1/2 cups monk fruit sweetener
  • 1/2 teaspoon allspice
  • 1/2 teaspoon ground ginger
  • 2 tablespoons cinnamon
  • 1/2 cup stevia sweetened chocolate chips
  • 1 cup chopped walnuts 

Directions:
  1. Preheat oven to 375° & oil & flour a loaf pan + a smaller pan or muffin tins (will make about 12)
  2. Place pumpkin, milk, applesauce, spices and baking powder & soda in a blender & blend until smooth.  Add the millet flour & mix if you have a high powered blender.  Otherwise add the mixture to a bowl & mix in the millet flour.
  3. Stir in chocolate chips and walnuts.
  4. Pour into pans or muffin tins to 2/3 full.
  5. Bake until a fork inserted comes out clean.  For loaves it will take about 50-60 minutes.  For muffins it will take 30 minutes or more.
  6. Enjoy!  😋​​
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This dip is always a crowd favorite and is super simple, delicious and nutritious!  This vegan almond herb dip is whole-food and plant-based.

Ingredients:
  • 1 cup of raw almonds, soaked
  • Juice of 1/2 of lemon
  • 1 Bulb of roasted garlic 
  • A big handful of fresh herb of choice (I prefer basil or cilantro)
  • 1/4 cup of vegan mayo 
  • 1 Tablespoon of tamari or Bragg Liquid Aminos
  • Salt & pepper to taste
  • Pure water to desired consistency

Directions:
  1. Blend in a food processor or high powered blender until smooth.  Add water to achieve desired texture (not too runny as this is a dip - if you want to make this into a salad dressing, add more water).
  2. ​Chill & serve with raw veggies and healthy crackers.
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This recipe is much healthier than store bought granola that is often laden with sugar and fat.  I like to keep a batch of this around to top some fresh fruit and plant-based yogurt for a quick and satisfying breakfast or to grab a handful for a easy on-the-go snack.  Store in an airtight container.  It's pure vegan, gluten-free yumminess!

Ingredients:
  • 3 cups organic rolled oats
  • 1 cup organic steel cut oats
  • 1 cup organic raw pumpkin seeds
  • 1/2 cup organic raw sunflower seeds
  • 1 cup organic raisins
  • 1/2 cup organic dried white mulberries (or dates)
  • 2 teaspoons cinnamon
  • 1/4 cup pure maple syrup

Directions:
  • Preheat oven to 275 degrees.
  • Mix all ingredients together and spread evenly on a baking sheet.
  • Bake for 15 minutes.
  • Stir the mixture and spread evenly again.
  • Bake for another 15 minutes.
  • Allow to cool completely.  Transfer to an airtight container.
  • Enjoy!

There are 130 calories in each 1/4 cup of this granola.  It is full of good fiber to keep your bowels moving!  Enjoy!
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This recipe is everyone's favorite, even the die-hard meat eaters love it!  My out-of-town kids request it when visiting.  It's hearty and satisfying.  Enjoy with a big salad!

Ingredients:
  • 1/4 cup of flour (I use Einkorn or millet for a GF version)
  • 1 TBLS nutritional yeast flakes
  • 1 tsp sea salt
  • 1/2 tsp garlic powder
  • 2 cups tofu, cut in 1/2" cubes
  • 2 TBLS avocado or grapeseed oil
  • 1 cup diced onions
  • 1/2 cup diced celery
  • 2 cups other veggies such as diced carrots, fresh or frozen peas, or green beans
Golden Gravy Ingredients:
  • 1/3 cup flour (I use Einkorn or millet for a GF version)
  • 1/3 cup nutritional yeast flakes
  • 1/4 cup avocado or grapeseed oil
  • 2 cups water
  • 1 TBLS tamari
Directions:
  1. Combine first 4 ingredients (flour to garlic powder) in small bowl.
  2. Add tofu and stir to coat.
  3. Heat the oil in a skillet & add tofu.  Sauté until lightly browned.
  4. Add onions & celery & cook until onions are tender.
  5. Add other veggies and sauté for a few minutes.
  6. Add golden gravy and place in a casserole dish.
  7. Top with mashed potatoes or biscuit crust.
  8. Bake on 375 for 30-40 minutes until bubbly.
  9. Serve hot & enjoy!

Golden Gravy Directions:
  1. Toast the flour over medium low heat until you can start to smell it.
  2. Stir in the yeast, then add oil.
  3. Cook a few minutes until bubbly, then add water & cook, whisking until it thickens and bubbles.
  4. Add tamari, and add salt & pepper to taste.


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This is a perfect quick soup that is satisfying and nutritious.  Butternut squash is packed in nutrition including lots of Vitamin A, potassium, fiber, Vitamin E, calcium, phosphorous, magnesium, and iron, to name a few.  It is a great thing to add to your diet to help color your way to health.

Ingredients:
  • 1 medium to large butternut squash, peeled and chopped into large cubes
  • 1 large onion of choice, roughly chopped
  • 4 cloves of garlic, or more if you like
  • 1 32 ounce container of organic low-sodium vegetable broth
  • 1/2 cup of cashew butter (may substitute almond butter)
  • Sea salt and pepper
  • For a smokey flavor you can add 1 teaspoon of smoked paprika

Directions:
  1. Add squash, onion, garlic, and vegetable broth to a large pot.  Add water to cover the ingredients.
  2. Bring to a boil and lower to simmer.  Simmer until the veggies are soft.  If you have an Instant Pot, cook on manual for 20 minutes.
  3. Blend the majority of the vegetables with some of the liquid and the cashew butter.
  4. Return to the pot with the remainder of the liquid.  Mix well!  Add salt and pepper to taste.
  5. Serve and enjoy!!
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There is a vegetarian restaurant in my home state of Kentucky in Louisville that I always go to when I visit my family.  The restaurant is called Roots and they have the most amazing coconut green curry soup I've ever had.  I wanted to create a similar version since I live so far away.  Although mine isn't quite as good as theirs, it's pretty close.  I made it for my friend who was visiting from Louisville and loves the soup at Roots, and she gave it a big thumbs up!  

This is so simple to make and is very satisfying.  Give it a whirl and I think you will agree that it's pretty yummy.

Ingredients:
  • 1 can of organic coconut milk
  • 1 jar of Thai Kitchen green curry paste
  • 1 container of organic low sodium vegetable broth
  • 1 onion, diced
  • 1-3 cloves of minced garlic
  • 6 inch piece of lemongrass (optional)
  • 2 large sweet potatoes, cubed
  • 2 cups of other chopped veggies of choice - broccoli, peas, green beans, carrots, etc.
  • 1 block of organic tofu, cubed (optional)

Directions:
  1. Sauté onions and garlic in a little veggie broth until soft.   Continue adding more broth as needed.
  2. Add the sweet potatoes and sauté a few more minutes.
  3. Add the remaining ingredients except the coconut milk, including the remainder of the vegetable broth,  and bring to a boil.
  1. Lower heat and allow to simmer until the potatoes are cooked.
  2. Add the coconut milk and stir.
  3. Remove the lemongrass and discard.
  4. Serve up bowls and savor the flavors.

Bon appetit!


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For those who know me, they know my favorite summertime food is watermelon.  I love watermelon any way you slice it, no pun intended!  I had a watermelon gazpacho at a restaurant several years ago & knew that I had to recreate it.  There is not much more refreshing on a hot day than a cup of this raw, vegan soup.  Try it, you'll see!  You really can modify this any way you want, just make sure the base is watermelon.

Ingredients:
  • 6-8 cups fresh watermelon chunks
  • 1 medium green bell pepper
  • 1 medium red bell pepper (optional)
  • 1/2 large cucumber
  • 1-2 cups fresh tomatoes
  • 1/2 cup fresh basil
  • 1 tablespoon apple cider vinegar
  • Juice from 1 fresh lime
  • 1 tsp ginger paste - or 1/2 inch fresh ginger
  • 2 stalks of celery, including greens
  • 1 clove of garlic or 1 tsp garlic powder
  • 1 jalapeño (optional)

Blend all ingredients in Vitamix or good blender until smooth.  You can add some roasted pumpkin seeds or chopped avocado on top when serving.
Serve chilled.  Enjoy!
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I modified a recipe I found to make these for Father's Day.  They are easy & yummy.  I used GF flour but you can substitute organic whole-wheat pastry flour if you don't have gluten issues.

Ingredients:
  • 1 3/4 cups Bob's Red Mill Gluten-free 1 to 1 Baking Flour
  • 3/4 cup date or coconut sugar
  • 1 Tablespoon baking powder
  • 1/2 teaspoon Himalayan salt
  • 1 teaspoon cinnamon
  • 1 cup mashed ripe bananas (about 2 medium)
  • 1/2 cup plant-based milk or water
  • 1/2 cup organic peanut or almond butter
  • 1/2 cup organic cocoa (or cacao) nibs
  • 2 Tablespoons maple syrup
  • Topping: 2 Tablespoons date sugar mixed with 1 teaspoon cinnamon

Directions:
  1. Preheat oven to 400 degrees.
  2. Mix dry ingredients except topping ingredients together in large bowl.
  3. Mix wet ingredients in smaller bowl.
  4. Add wet to dry & add in cocoa nibs.
  5. Place in 12 muffin tins.
  6. Sprinkle topping on top of each muffin.
  7. Bake for 20 minutes or until toothpick inserted comes out clean.

Note:  Cocoa nibs are somewhat bitter but give the chocolate taste & antioxidants without added sugar.  You may substitute vegan chocolate chips or organic raisins for the cocoa nibs.  These muffins are very satisfying & delicious!
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Delicious & packed in great fiber!

Ingredients:
  • 1/2 cup chia seeds
  • 1/2 cup water
  • 1 TBS vanilla
  • 1 cup maple syrup
  • 2 cups buckwheat flour or other GF flour
  • 1 tsp baking powder
  • ½ tsp sea salt
  • 1 teaspoon cinnamon
  • ¼ tsp nutmeg
  • 1 cup raisins or chopped dates
  • 2 cups oats

Instructions:
  1. Mix together Chia seeds water – set aside.
  2. Add vanilla & maple syrup.  Allow to stand for 10 minutes.
  3. Mix together dry ingredients.
  4. Add wet ingredients. Stir to moisten (may add more water if needed).  Drop by teaspoonful onto ungreased baking sheet.
  5. Bake for 15 – 20 minutes until browned.
  6. Optional – add vegan dark chocolate chips for variety.

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Modified from a recipe in May All Be Fed by John Robbins.
If you want to be a hit at a potluck, take this recipe.  I won the recipe contest at a large gathering with this pie!

Ingredients:
  • 1 recipe Whole Wheat Pie Dough (below)
  • 3/4 cup pure maple syrup
  • 1/2 teaspoon ground cinnamon
  • 1 Tbls. Arrowroot powder
  • 2 Tbls. Raw tahini
  • 2 ½ cups pecan or walnut halves

Instructions:
  1. Preheat oven to 350 degrees.
  2. Line a 10-inch pie pan with the pie dough. With a fork, prick holes all over the bottom & sides of the shell.
  3. Bake until a light golden color, 10 to 15 minutes. Let cool.
  4. Put the maple syrup, barley syrup, cinnamon, arrowroot, and tahini in a food processor and process until smooth. Add the pecans and pulse several times to coarsely chop the nuts.
  5. Pour the filling into the baked pie shell.
  6. Bake until the filling is bubbly and the top is evenly browned, 25 to 30 minutes.
  7. Cool completely before serving.

Pie Crust: Can be used for any pie!
  • 1.5 cups GF flour blend or whole wheat flour
  • 1/2 tsp salt
  • 1/2 tsp date sugar (optional)
  • 1/4 - 1/2 cup almond milk
  • Coconut oil spray
  1. Spray pie pan with coconut oil.
  2. Combine all ingredients except spray.
  3. Press into pie pan.
  4. Poke with a fork several times on bottom & sides of crust.
  5. Bake in 350 degree oven for 15 minutes before filling.

Deb Harrell, ND

Deb teaches you how to use food as medicine to prevent & reverse disease!  She is a Naturopathic Doctor &
Professional Wellness Coach with over 20 years experience teaching people to reclaim their lives - body, soul & spirit!