RECIPE: Crock Pot Stew

The crock pot is under celebrated.  I always thought crock pots were kinda “country”, but now I’ve seen the light.  Throw in your ingredients and walk away.  Come back 4-5 hours later and poof: Dinner for 8!  What’s not to love, y’all?

This easy, hearty stew is so simple, your boss could make it.

crockpot masala ingred

It’s hardy, healthy and filling, and makes enough for the whole family!

In your crock pot combine:

6 c water

1 c wild rice

1 c quinoa or bulgur

1 can chick peas, strained

1 jar Trader Joe’s* masala sauce — see above, if you don’t have TJ’s choose a spicy sauce of some sort; you could sub marina if you aren’t in to Indian food (but that’d be BORING!)

1 onion chopped

1-2 tbsp salt, or just salt to taste afterward

Serves 6-8 people.

You could add chicken, pork or beef to make it even more proteinaceous!

crockpot masala

Cook for 4-6 hours on low/med, until thick, not runny

Serve atop greens (spinach pictured here) and add salt, pepper, thyme or spices of your choice

My husband eats his with chips and hot sauce (and no thyme)

*I ‘might should’ buy stock in Trader Joe’s because the majority of my simple, cheap, easy recipes are made with their inexpensive, all-natural, additive and chemical free products

Recipe: Healthy Mashed Potatoes

Don’t tell your husband, your kids or your guests that these aren’t real mashed potatoes — because these are better, healthier and they will never know the difference!


This will serve 8-10.  Leftovers keep in the fridge!

Cube 3 parsnips (1 lb)

Cut 1 small head of cauliflower

Boil cauliflower and parsnips for 10-15 min until soft (in a HUGE pot or do each separately in a smaller pot)

Place boiled/softened white vegetables into mixer, Vitamix or food processor

Add 2 Tbsp olive oil

1 garlic clove minced

2 tbsp parsley fresh (I’ve made these without parsley too, pr try with 1 tsp of crushed red pepper!)

 1 tsp Sea Salt and  tsp pepper to taste

 1/2 cup almond milk (optional, if you want them creamy, I’ve also omitted the milk and they’ve still been excellent)

Blend together and serve immediately or transfer to pot and keep on low to keep warm


Chop 1 head of cauliflower and boil for 7-10 minutes

Drain and place in to food processor or Vitamix

Add 2 Tbsp Olive Oil

1 garlic clove minced

1/2 tsp salt

1/2 tsp pepper

1/2 tsp crushed red pepper (optional)

Blend. Serve immediately or store in fridge.

I’ll sometimes sprinkle fresh parmesan on top as well.

RECIPE: Super Power Bars

PowerBar ingredientsOkay boys and girls, how’s your healthy new year coming along!?!  Have you added or increased your exercise routine? Are you putting healthy, chemical free foods in your body? I hope so!

 If you, like me, need something quick and convenient to grab on the go but are tired of paying for ‘bars’ that are loaded with sugar– If you are looking for something healthy, protein rich, and low-sugar that could be breakfast, a snack, or the perfect nibble during endurance exercising, well look no further!

In a food processor combine:

1 cup walnuts
1 cup dates (~8 dates, make sure you remove the pits and chop dates up, your mixer will thank you)
1 Tbsp chia seeds
1 Tbsp flax seeds
1 Tbsp coconut sugar (or sweetener of choice honey, maple syrup, stevia)
2 Tbsp almond butter

Scoop out of mixer and spread into a small (preferably glass) container.

Cut into small blocks or bars.

I leave my Super Power Bars in the container in the fridge, but you could wrap them individually in wax paper ahead of time so they are easier to grab and go.

RECIPE: Chocolate Milkshake

Call it a smoothie, call it a milkshake, call it a healthy sweet fix. Call it whatever you like, but I bet you’ll be calling me to thank me for this delicious thick creamy shake recipe.  It’s packed with nutrient-rich super foods, is all natural and low sugar, so you don’t have to break your New Year’s Resolution just yet! choc milkshake

1 Cup Coconut Milk (or milk of your choice)

2 Tbsp Cacao Powder (or Chocolate Protein Powder )

1 Tbsp Flax seeds (great source of Omega 3 and fiber)

1 Tbsp Chia seeds (Protein, fiber and omega 3 packed!)

1 Tbsp Honey (anti-inflammatory and delicious, buy local! or use maple syrup)

4-5 ice cubes

dash of vanilla