Spicy Vegetarian Chili


·       1 tablespoon vegetable oil

·       1 large onion, chopped

·       4 cloves garlic, minced

·       2 cups red bell pepper, diced (about 2 peppers)

·       2 cans (14.5-oz) diced and fire roasted tomatoes with organic green chiles

·       1/4 cup chili powder

·       1 cup mushrooms

·       1 tablespoon ground cumin

·       1/4 tsp cinnamon

·       1 1/2 teaspoon salt

·       1/2 teaspoon ground black pepper

·       2 cups vegetable (chicken or beef) broth, or water

·       1 (15 oz) can pinto beans, drained

·       1 (15 oz) can black beans, drained

·       1 (15 oz) can kidney beans, drained

·       Top with cilantro



1.     In a large pot, over med-high heat, add in the oil, onion, garlic, mushrooms and peppers and sauté for about 5 minutes.  

2.     Add all remaining ingredients, except the beans, and bring to a boil. Reduce the heat to low and simmer 1 hour, stirring occasionally. Add the beans and cook for 15 minutes more. Water can be added during the cooking to adjust for thinner or thicker chili.

3.     Serve on a bed of greens and enjoy! :) 

 For an extra tasty treat, add some Diaya (vegan) cheese to the top of your bowl!

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Delicious Gluten Free Vegan Carrot Muffins with Coconut Icing

Ingredients for muffins:

·       3 cups gluten free all-purpose flour (like Bob's Red Mill)

·       1 tablespoon baking soda

·       1 tablespoon baking powder

·       1 teaspoon xanthan gum

·       1 1/2 teaspoons salt

·       1 tablespoon ground cinnamon

·       2 teaspoons ground ginger

·       1/2 teaspoon ground nutmeg

·       2/3 cup coconut oil

·       1 cup agave nectar (or honey)

·       1 cup coconut milk (unsweetened - in BOX, not in can)

·       1 tablespoon vanilla extract

·       1/2 cup hot water

·       3 cups shredded carrots


·       Preheat oven to 325 degrees F. Line 2 standard 12-cup muffin tins with paper liners.

·       Mix dry ingredients together well with fork or whisk: gf flour, baking soda, baking powder, xantham gum, salt, cinnamon, ginger, and nutmeg.  

·       Melt coconut oil and mix in vanilla extract, coconut milk, and agave nectar.

·       Pour wet ingredients into dry ingredients and mix well. Add hot water and continue mixing until batter is smooth.

·       Using a spatula, fold in carrots until evenly distributed.

·       Pour 1/3 cup batter into each prepared cup and cook for 25 minutes.

·       Cool for twenty minutes.

·       Top with Vanilla Coconut Icing and enjoy!

*Recipe adapted from Baby Cakes

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Sweet Potato Icing


3/4 cup cooked, mashed sweet potatoes (still warm)
1/4 cup maple syrup
2 tablespoons coconut oil
2 tablespoons unsweetened applesauce
2 teaspoons vanilla
1/8 teaspoon sea salt

Mix together in a blender or food processor and ice your favorite cupcakes or cake, or use as a fruit dip!

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Spaghetti Squash Pasta!

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*Pictured above: cooked spaghetti squash with pasta sauce (I used Trader Joe's Organic Marinara) and topped with fresh basil.  

Spaghetti squash is an often overlooked alternative to pasta! Great for diabetics who are looking to decrease their carbohydrates and for anyone looking to eat gluten free. This tasty dish is also high in fiber and low in calories (just 40 calories for a CUP of spaghetti squash).

Here's how to make you spaghetti squash a delicious pasta!

Step 1: Preheat oven to 300 degrees F. And for the most difficult step - to cut the squash open length-wise, you've got to use some muscles!  After breaking open, clean out the seeds and guts (you can also set aside seeds for baking later).

Step 2. Flip squash (cut side down) in about 1/2 inch of water in a baking pan.  Put in oven to bake for about 45 minutes.

Step 3. Take out of oven and pull apart with fork to check if finished cooking.  When finished, the "spaghetti" strands will pull apart easily when fork combs through. 

Step 4. When finished cooking, top with your favorite spaghetti toppings - tomato sauce, sauteed veggies, nutritional yeast, salt, pepper, etc - and ENJOY! 

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GF Vegan Pumpkin Pie

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There are few things that I love more than pumpkin pie at Thanksgiving!!! And I must say that I have been less than impressed with the gluten free, dairy free pies I've had in the past.

This year I've adapted a recipe I found and was delighted with how it came out! I am such a fan of the coconut pecan crust that I am hoping to create new pies just to re-use the crust :) 

Ingredients for crust: 

·       1 Cup Shredded Coconut

·       1 1/4 Cup Pecans + Extra for Topping

·       1 Cup Pitted Dates

·       1 Tsp Vanilla Extract

Crust Directions: 

·       Grease pie plate or pan with coconut oil or another healthy oil.

·       Use a food processor to grind all ingredients together for crust to a fine mixture.

·       Scoop crust mixture from food processor and press evenly into baking dish.

·       Refrigerate while making filling ingredients.

Filling Ingredients:

·       1 Cup Pumpkin Puree

·       3/4 Cup Cashew Butter

·       2 Tsp Vanilla Extract

·       1 Tsp Cinnamon

·       1/4 Tsp Ginger

·       3 Tbsp Maple Syrup ( or honey, agave, or stevia)

·       Dash of Salt

Filling Directions:

·       Blend all ingredients in food processor until smooth.

·       Pour into crust and make sure it is evenly spread over crust.

·       Add extra pecans and cinnamon for decoration and top with coconut whip for a sweet finish! 

*Recipe adapted from: Damy Health.

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Butternut Squash Chili


This is one of my favorite cold weather meals! This delicious butternut squash chili can easily be made vegan or vegetarian (by leaving out meat and swapping bone broth for veggie broth). Enjoy!


  • 3 tsp olive oil

  • 1 pound ground turkey (or can leave out to make vegetarian or vegan)

  • 1 medium onion, diced

  • ¼ cup chili powder

  • 1 tablespoon ground cumin

  • 2 teaspoons ground coriander

  • 6 oz can of tomato paste

  • 1 small butternut squash, peeled, seeded & cut into ½ inch cubes (about 4 cups) OR if you’d like an “easy button” Trader Joe’s and Costco have organic pre-peeled and cubed butternut squash ready to go!

  • Fire roasted tomatoes (14.5 oz can)

  • Great Northern beans (14 oz can), drained & rinsed

  • Black beans (14 oz can), drained & rinsed

  • ¼ cup chia seeds

  • 1 tablespoon apple cider vinegar

  • ¼ cup fresh cilantro leaves

  • 1 teaspoon  sea salt

  • 4 cups bone broth (or veggie broth)


1. Heat 1.5 teaspoons of olive oil over medium high heat. Add the turkey and cook, breaking up chunks with the side of a wooden spoon, until browned, about 5 minutes.

2. Push the turkey to the edges of the pan, leaving the middle empty. Reduce the heat to medium and add the remaining 1.5 tsp of olive oil and add the onion to cook until it softens, about 3 min.

3. Add the chili powder, cumin, and coriander and stir about 30 seconds. Add the tomato paste and 1 teaspoon salt and stir until the paste begins to darken in color, about 30 seconds. Then add the squash, tomatoes and 4 cups bone broth (or chicken broth), scraping the bottom of the pan to release anything stuck.

4. Bring to a simmer, adjust the heat if needed, and cook until the chili has thickened and the squash is tender, about 35-40 minutes.

5. Stir the beans and chia seeds into the chili and heat through, about 5 minutes. Season with an additional ½ teaspoon salt and a few grinds of pepper. Then taste the chili and stir in tablespoon of apple cider vinegar. Spoon the chili into bowls and top each with cilantro.

*My go-to add-in’s include: avocado pieces, dairy free cheese (Daiya is my fave!) and topping or scooping out with organic corn chips!

Pumpkin Pie Smoothie

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Happy Halloween, my friends! Here is a delicious and festive Halloween treat for you to enjoy :) 



  • 1 ripe banana

  • 2/3 cup pumpkin puree (organic, from a can)

  • 1 cup unsweetened non-dairy milk (my favorite is unsweetened vanilla hemp milk)

  • 1 tablespoon maple syrup

  • ¼ teaspoon vanilla extract

  • 1 teaspoon pumpkin pie spice (from Trader Joe's)

  • ½ teaspoon cinnamon

  • 1 scoop vanilla Vega protein powder


Blend all ingredients in high-speed blender. Adjust thickness to liking – with more/less non-dairy milk.  ENJOY!


Recipe created by: Meghan O’Hara, RD, Health Coach