Raspberry "Ice Cream" ("Pegan" & non-dairy)

A variation of Pegan Strawberry Ice Cream - also on this site

Raspberry frzn dessert.jpg


  • 1 can (13 1/2 oz, 400 ml) unsweetened full-fat coconut milk
  • 4 tablespoons unrefined coconut oil
  • 2 teaspoons pure vanilla extract
  • 2 heaping cups (250-300 g) frozen raspberries 
  • 10 drops stevia, or to taste (optional)


The original recipe had no added sweetener and I found it needed a bit, so I added 10 drops of stevia. 

Chill the freezer bowl of an ice cream maker in the freezer for at least 2 hours before making the ice cream. Combine all the ingredients in a blender and blend on high-speed until the raspberries are fully broken down and the mixture is creamy, 1 to 2 minutes. Taste for desired sweetness - I find about 10 drops of stevia is just right. You can also add a hit of honey or sweetener of choice.

Transfer mixture to the chilled ice cream bowl and start the machine. Once churned, you can enjoy it immediately (a soft-serve texture) or place it in the freezer until firm, 2 to 3 hours. Remove 10-15 minutes prior to serving to allow it to soften.

Summer Vegetable Stew (with Beef - or not)

Had a bounty of veggies from the farmer's market and created this dish - a delicious blend of flavors. This dish can be prepared with our without meat. Substitute quinoa, beans or lentils for a vegetarian/vegan dish


  • 1 lb (500 g) ground beef (preferably pastured) - optional. Substitute prepared quinoa, beans or lentils if desired.
  • 1-2 Tablespoons olive oil
  • 1 medium onion diced
  • 3 medium summer squash (zucchini, yellow etc.), diced
  • 1 medium eggplant, diced
  • 1 lb (500 g) green beans, cut into bite-sized pieces
  • 26 - 28oz (750 g) chopped tomatoes (I use a Pomi tetrapak)
  • 1 tablespoon fresh basil (or 1 teaspoon dried)
  • 1 tablespoon fresh oregano (or 1 teaspoon dried
  • 1 teaspoon sea salt (or more, to taste)
  • 1/2 teaspoon ground black pepper (or more, to taste)
  • tomato paste to thicken, optional
  • chopped parsley to garnish, optional


In a large pot, heat olive oil and add onion and beef, if using. Saute until the onion is soft and the meat (if including) has starting to brown. Add squash, eggplant and green beans and saute for a few minutes. Add tomatoes and spices (and beans or lentils, if using), cover and simmer for 25-30 minutes, until vegetables are tender. I add tomato paste to thicken and give more tomato flavor. Adjust seasoning as desired. Garnish and serve.

Southwest Quinoa Salad

Another totally flexible recipe! I made this up with what I thought sounded good. If there's something you don't like, skip it. Want to add something you do like? Go for it!

Often, this type of dish includes green onions and garlic - a delicious and healthy add - but my body can't handle raw alliums (a family that includes all types of onions and garlic).

For additional protein, excellent with diced chicken.


  • 1 cup (170g) cooled quinoa (any color), prepared per package directions with water or broth (I often use veggie broth).  I typically make a big pot and use leftover quinoa for this dish.
  • 1 can black beans - drained and rinsed
  • 1 bell pepper, diced (I prefer red, orange or yellow)
  • 1 small cucumber, diced
  • Cherry or grape tomatoes, halved
  • Small avocado, diced
  • Cilantro, finely chopped


  • Juice of 2 small or 1 large lime
  • 3 - 4 Tablespoons of olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon sea salt, or to taste
  • 1/2 teaspoon fresh ground pepper or to taste

Gently combine the quinoa, beans and vegetables in a large bowl.  Combine dressing ingredients in a small bowl, stirring well.  Add dressing to the quinoa blend, stir and serve.

So easy!

Indian Butternut Squash Curry

Adapted from Penzey's Spices.  I thought the original recipe lacked a bit of flavor and added some additional spice.  A wonderful vegetarian dish, but also great with chicken added.


  • 1 large butternut squash (or 4 medium sweet potatoes)
  • 2 TB. oil (olive, avocado, sunflower)
  • 2 medium onions, chopped
  • 2-3 cloves minced garlic or 1/2 tsp. garlic powder
  • approx. 1 Tbl grated fresh ginger or 1/2-1 tsp. powdered
  • 1 red chili, deseeded and sliced or 1/2 tsp. red pepper flakes
  • 1 tsp. ground coriander
  • 1 tsp. ground cumin
  • 1 tsp. brown mustard seeds
  • 1/2 - 1 tsp. ground turmeric (I use a full tsp)
  • 1/2 tsp. sea salt
  • 3/4 cup (180 ml) coconut milk (about 1/2 of a standard can)
  • 1-1/2 Cups (45 g) baby spinach, roughly chopped
  • 2 TB. fresh cilantro, chopped
  • Toasted sliced almonds
  • Cooked chopped chicken, optional

Peel the squash or sweet potatoes. Discard the seeds and cut the flesh into 1-inch pieces. Heat the oil in a large saucepan and cook the onions until lightly browned, stirring regularly, 8-10 minutes. Reduce heat to low and add the spices, stirring until fragrant, about 1 minute. Add the squash or sweet potatoes and coconut milk. Stir and cover, simmer for 20 minutes until just tender. Add the spinach and cilantro (and chicken, if desired), and stir until the spinach is just wilted. Serve with rice, topped with toasted almonds. 

Kale Chips


  • Lacinato kale, washed, dried and torn into bite-sized pieces
  • Olive Oil
  • Sea salt


Preheat oven to 275° F (135° C). Toss kale gently with olive oil and place on baking sheets.  Sprinkle with sea salt and bake for 10 minutes. Turn the leave and continue baking until crisp, 7-10 minutes more.  

Also delicious spiced with garlic, turmeric or other spice of your choice.

Chicken and Veggie Quinoa

This is a super versatile recipe that comes together quickly, especially when using "leftovers." I had leftover cooked quinoa and a chicken breast and combined them with an assortment of vegetables- use whatever you like - and blended it all with olive oil, lime juice, and a touch of cayenne for some kick.  Can also be vegetarian by replacing the chicken with black beans.  No magic to the quantities either - inclued however much you want.


  • 1 cup (200g) Quinoa - cooked according to package directions
  • Diced or shredded cooked chicken breast (or substitute black beans)
  • Small bunch kale - stems removed, cleaned and torn into pieces
  • Olive oil
  • Your favorite roasting vegetables - I like bell peppers, asparagus, broccoli, mushroom and tomatoes (I like to roast a lot of vegetables to serve with another meal and use leftovers for this dish).
  • Olive oil - I love to use a lemon infused version
  • Juice from one lime (or use lemon or vinegar if you prefer)
  • Pinch of cayenne pepper
  • Sea salt and fresh ground pepper to taste
  • Top with avocado and and more lime if desired
  1. Cook quinoa according to package directions
  2. Saute kale in a dollop of olive oil until wilted and tender
  3. Slice vegetables into similar sized pieces into a large bowl.  Drizzle lightly with olive oil and place on  on a baking sheet.  Roast in a hot oven, 425°F (220°C) 10 minutes until tender-crisp.
  4. Combine quinoa, kale, cooked chicken and vegetables into a bowl.  Add olive oil, lime (or lemon or vinegar), and seasonings and gently mix to coat.
  5. Serve with diced avocado and lime juice.

Sauteed Greens with Almonds

Lots of options with this! Optional sliced mushrooms shown in the photo


  • 1 pound (450 g) greens, stems removed and cleaned - I like a combination of kale, swiss chard and spinach (often available pre-packaged as "power greens"
  • 1-2 tablespoons olive oil
  • 2 cloves garlic, finely sliced (optional)                        
  •  3-4 large cremini mushrooms, sliced (optional) 
  • 4 Tablespoons vegetable stock or water
  • Salt and pepper
  • red wine vinegar or lemon juice                          
  • sliced almonds, toasted



Heat olive oil in a large saucepan over medium heat. Add the garlic and or mushrooms, if using, and cook until just tender. Add the stock and greens and toss to combine. Saute for several minutes and continue to cook, stirring until the liquid has evaporated. Season with salt and pepper to taste.  Add splash of vinegar or lemon juice and sprinkle with toasted almonds.

Make a complete vegetaring meal by serving over brown rice or quinoa.

Black Lentil Soup


  • 1 - 2 Tablespoons olive or avocado oil
  • 1 medium diced onion
  • 1 large celery stalk, thinly sliced
  • 2 carrots, thinly sliced
  • 2 garlic cloves, minced (1/2 teas powder)
  • 2 teaspoons ground cumin
  • 1 teaspoon curry powder
  • ½ teaspoon dried thyme
  • 26-28-ounce tetra pack or can(800ml)  diced tomatoes
  • 1 cup black lentils, rinsed (brown or green lentils are fine also)
  • 1 qt. (1 liter) vegetable broth
  • 2 cups (1/2 liter) water
  • 1 teaspoon salt, more to taste
  • Pinch red pepper flakes
  • Freshly ground black pepper
  • 2 large handfuls spinach (use kale or other green if desired)
  • Juice of ½ to 1 medium lemon, optional
  • Additional olive oil for drizzling (lemon infused is delicious)
  1. Warm the oil in a large pot over medium heat. Add the onion, celery and carrot and cook, stirring often, until the onion is translucent, about 5 minutes. Add the garlic, cumin, curry powder and thyme.  Stir constantly, about 30 seconds.
  2. Add tomatoes, lentils, broth, water and seasonings.  Bring the mixture to a boil, then reduce heat to simmer. 
  3. Cook for 30 minutes, or until the lentils are tender but still hold their shape.
  4. Add the spinach or other greens. Cook for 5 more minutes, or until the greens have softened to your liking.
  5. Remove  from heat and stir in the juice of half of a lemon. Taste and season with more salt, pepper and/or lemon juice to your liking.
  6. Serve with a splash of additional olive oil, if desired.

Based on a recipe from COOKIE + kate.


Quinoa, Kale and Sweet Potatoes

I adapted this from a recipe in Men's Journal magazine, simplifying the preparation, and providing options.

Shown with optional chicken and crumbled bacon

Shown with optional chicken and crumbled bacon


• 1 cup (200 g) red quinoa
• 1 large sweet potato or yam
• Extra-virgin olive oil
• 1 cup (200 g) walnut halves
• Salt
• Cayenne pepper
• 1 small bunch lacinato kale
• Red wine vinegar or lemon juice
• Optional:  chopped cooked chicken,  bacon

• Rinse quinoa and cook according to instructions on package, being careful not to overcook.  

Sweet potato
• Chop the sweet potato into a 1/2-inch pieces. Toss with 1 tbsp olive oil and a pinch of salt. Place on a baking sheet and roast in a hot oven - 425°F (220°C) oven for about 10 minutes. Flip them and return to the oven for 10 - 15 minutes until browned and tender.  

• Place the walnuts on a baking sheet and bake in a 350°F (180°C) oven for 5 minutes, just until a bit glossy and crisp. (Set a timer: They burn easily.)

• Strip the stems and slice or tear leaves into pieces.
• Pour 1 tbsp olive oil into a large skillet, and cook over medium-high heat until kale is wilted and tender.

• Put the quinoa in a large bowl, add the sweet potato and kale.  Add vinegar or lemon juice and olive oil and blend well. Add salt and pepper to taste, along with a touch of cayenne pepper for a little zip!
• Top with walnuts, and top with crumbled bacon, if desired.


Lentil Tacos (adapted from Runners World recipe)


1 cup (150 g) onions, diced
1/4 cup (55 g) celery, diced
3 cloves garlic, minced
1 tablespoon olive oil
1 cup (200 g) brown lentils, dry
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
2 - 3 cups (1/2 - 3/4 liter) water or vegetable broth
3 tablespoons dried black currants or raisins, minced
1 cup salsa (225 g), plus additional for topping

Tortillas (your choice - corn, whole grain, gluten free or just serve on greens as in the photo here)  
shredded lettuce
chopped tomatoes
shredded cheddar cheese (optional)

In a large skillet over medium heat, sauted onions, celery, and garlic in the olive oil for five minutes or until vegetables are soft. Stir in the lentils, chili powder, cumin, and oregano. Cook for one minute. Add the broth and raisins. Cover and cook for 20 - 30 minutes, or until desired tenderness (add more water or broth as needed.  I've found the liquid needs and the amount of time required until the lentils are tenders varies widely with the type of lentils used). Remove the lid and cook an additional 10 minutes (until lentils are thick), stirring often. Fold in the salsa.

Warn the tortillas and spoon the lentil mixture on top. Add lettuce, tomatoes, and cheese, if desired.  

The recipe says it serves 4, but I've easily gotten 8 - 10 servings.

Lentil Soup


  • 1 tablespoon olive oil
  • ¾ -1 cup chopped and diced onion       
  • ½ cup chopped and diced celery             
  • 1 cup thinly sliced carrot                
  • 1 teaspoon cumin  
  • 1 teaspoon paprika             
  • Salt and pepper to taste
  • 1 Quart vegetable broth
  • 2 cups water    
  • 1 cup red lentils                  
  • 1 – 2 handfuls or fresh spinach (optional)          
  • Fresh cilantro (optional)



Sauté onion, celery and carrot in olive oil in a 4 qt pan for 5 minutes or until onions are translucent and vegetables soften.  Rinse the lentils and add to the pot along with the broth, water and spices.  Bring to a boil, then reduce heat to a simmer and cook 15-20 minutes until lentils and vegetables are tender. If adding spinach, add just a few minutes before serving and stir until wilted. Delicous served with fresh chopped cilantro.

Tip: add whatever vegetables you’d like.  For example, sauté diced red pepper with the onion, celery and carrots, or add chopped zucchini with the lentils and stock.  Experiment and have fun!


Szechuan Green Beans

szechuan green beans.jpg

Prep time:  10 minutes
Cooking time:  15 -20 minutes
Yields:  2 - 4 servings


1 lb of trimmed and washed green beans

½ cup frozen edamame

¼ cup water

1 Tablespoon oil – I prefer sesame for this dish

½ cup sliced mushrooms

2-3 cloves of garlic – smashed (or ½ teaspoon garlic powder, or more to taste)

1 ½ Tablespoons soy sauce (can substitute tamari or coconut aminos)

1 Tablespoon rice wine vinegar

½ Tablespoon fresh grated ginger (TIP: I buy a chunk and keep it in the freezer.  It grates beautifully)

½ teaspoon red pepper flakes

Toasted sesame seeds, optional


1.    Steam green beans and edamame 7-9 minutes in large skillet with ¼ cup of water until beans are tender crisp.   
2.    While steaming, mix together the garlic, soy sauce, vinegar, ginger and red pepper flakes.  
3.    Drain water and set the beans aside.  
4.    Add oil to the skillet over med-high heat.  
5.    When hot, add mushrooms, beans and edamame and saute 3-4 minutes until mushroom are tender.
6.    Add the spice mixture and continue to saute, until nicely browned 
7.    Sprinkle with sesame seeds, if desired
I serve with rice, and often toss in some cooked diced or shredded chicken.  This dish is also good with asparagus or broccoli.