As many of you know spiralizing vegetables has become a “thing”. Knowing that adding as many vegetables to our meals is healthy, and making it fun and tasty is even better! Here is a link to my first recipe, zoodles

Butternut Squash Noodle Recipe

1 butternut squash, peeled and only the straight end is used. Make sure you have two flat cut ends for you spiralizer. Spiralize with the small noodle blade.

2 cups of baby kale, chopped if necessary
butternut squash noodles 21 tablespoon of olive oil

1 teaspoon of lemon zest

1/3 cup lemon juice

1/3 cup chopped walnuts

1/3 cup pomegranate seeds

In a large frying pan with a lid, add oil and heat. Add noodles and cook over medium heat tossing occasionally for 3-4 minutes. Add kale, lemon juice and zest, toss to coat and mix the kale in and cover. cook 5 or so minutes more checking and tossing occasionally to make sure noodles do not stick. Noodles should be tender but still have some crunch.

Divide in two plates and top with walnuts and seeds!




Rhode Island Spinach Pies

Only in little Rhode Island are the “pies” pictured above named spinach pies. Anywhere else in the country they would have other names, like calzones. This recipe is similar to my favorite vegetarian spinach pie served at our amazing Vienna bakery in the town I grew up in. Their traditional pies have pepperoni however their vegetarian counterparts have black pepper as the alternative and it is delicious!!

The recipe was much easier to make than I anticipated and lends itself to many add ins, such as chopped olives or sundried tomatoes.


For the filling:


20 oz chopped frozen spinach, defrosted and all the liquid squeezed out

1-2 teaspoons finely ground black pepper (I used 2 as I like them spicy)

¼ teaspoon or less of sea or himalayan salt.

1 teaspoon olive oil, I used lemon infused olive oil and really loved the flavor. Plain olive oil will work well also.

Mix above together really well (it is a little tricky due to the squeezed spinach)

Other add ins I have tried and liked are garlic, sun dried tomatoes, and olives. Use your imagination for other options!spinach pies


For the dough: *

1 pkg or 1 tablespoon active dry yeast.

1 tablespoon honey

⅔ cups warm water

2 cups of flour. (I use half whole wheat and half organic unbleached white. Any combination would work.


In a food processor with the regular blade, pulse all ingredients until a ball forms. Continue running blender for 1-2 minutes more.

Place dough on a floured surface and knead for 5 minutes.

Let dough rest of 1-2 hours or longer.

When ready to make pies.

Heat oven to 400

Place dough on flour and knead again. Cut dough into 6 pieces.

Roll out dough to about 5-6 inch rounds.

Place ⅓ cup of filling in the middle and fold dough over to seal.

Place on parchment paper

Bake for 15-20 minutes until slightly browned on top.

Cool and eat!

* You can also buy premade pizza dough at the supermarket and skip this step!

Garbanzo Bean Salad with Avocado

GARBANZO BEAN SALADAs I transition into spring and add many more green salads to my day, I like to have bean salads to add for nutrition and variety. Here is my latest!

1 can garbanzo beans preferably no salt well rinsed

1/4 cup finely diced red onion

1 tsp garlic powder

1/2 cup of cilantro leaves chopped (do not like cilantro just sub in parsley!)

1 lime zest half and juice of whole lime.

1/2 bell pepper diced. (I used a yellow pepper in the photo)

1/2 avocado diced

1tsp olive oil

Add all ingredients in a bowl except avocado. Toss well to blend. Add black pepper and a little salt to taste. Add avocado and toss gently. Best if allowed to refrigerate for several hours to let the flavors blend!

Bean Salad

As we transition to spring, I look forward to eating more green salads.
I have been making several different bean salads as toppers. This is one
of my new favorites. I really like the mix of corn and beans with greens!

1 1/2 cups of corn (frozen works well, always organic!)

1 1/2 cups of your favorite beans cooked or canned rinsed well (I used Eden brand small red beans today.)

bean salad1/3 cups small diced red onion

1 cup diced cucumber

1 1/2 cups diced tomatoes ( I used cherries today)

2 Tablespoons chopped cilantro or parsley

Juice and zest of one lime

1/2 teaspoon smoked paprika

1/2 teaspoon salt

2 teaspoons of olive oil ( I am trying to keep my fats to a minimum and this seemed like plenty for this salad)

Toss all of the above except the oil, into a container and stir. Drizzle olive oil and stir some more. Allow to rest in refrigerator for several hours or over night for the flavors to develop. Serve over salad, greens or even rice!  Enjoy!!





This soup leaves itself open to a lot of substitutions using whatever vegetables you have in the refrigerator. The point however is to have the widest variety of vegetables possible, as this is the most healing!

2 tablespoons extra virgin olive oil

veg-soup22 medium onions chopped

3 stalks celery chopped

3 carrots chopped

1 medium green pepper chopped

4 cloves garlic minced

3 cups cabbage chopped

2 cups chopped broccoli

2 cups green beans cut to 1 inch (frozen is fine)

8 cups low sodium vegetable broth

2 cups water

1 cup tomato sauce

1 14 ounce can diced tomatoes

1 15 ounce can kidney or pinto beans

1 bay leaf

4 cups chopped spinach (or 10 ounce package frozen spinach)

1/2 cup thinly sliced fresh basil (optional but delicious)

Heat oil in a large soup pot and add onions, celery, carrots, bell pepper and garlic. Cook stirring frequently until softened, 5-6 minutes, Add cabbage and stir 3 minutes more. Add broth, water, broccoli, tomato sauce, tomatoes, beans, and bay leaf. Cover and bring to a boil. Reduce heat and simmer partially covered until all vegetables are soft, 20-25 minutes. Stir in spinach and simmer 10 minutes more. Stir in basil, remove bay leaf and serve! (Always better the next day if there are leftovers!)

10- 2 cup servings





bliss-ballsThis a recipe that I adapted from one that “Forks over Knives” shared. They are easy, delicious and filled with healthy ingredients. Perfect for snacks or guiltless dessert. I found them very easy to make.

1C rolled oats
6 Medjool dates pitted and chopped
1/4C sunflower seeds
1/4C good quality chocolate chips
1/3 cup dried cherries (I used Eden brand tart cherries)
1t pure vanilla extract
3/4t sea salt (can be omitted)

Preheat oven to 375 and line a baking sheet with parchment paper.
Combine all the ingredients in a food processor and pulse until coarsely chopped
Add 1-2T water to help bind ( I needed to use 2 T)
Scoop 1T of mix and gently roll it into a ball, and place on the prepared baking sheet.
Bake for 18-20 minutes
Transfer to a wire rack to let cool

Healthy Immune Boosting Soup

It is that time of year! Use food to keep the bad germs at bay!
Try this delicious soup to recharge your system!

2 Tablespoons coconut oil
1 onion diced
3 carrots sliced
2 celery stalks sliced
2-3 garlic cloves thinly sliced
(optional 1 cup white wine)
2 Cups Sweet potatoes diced
1 tablespoon turmeric
1 tablespoon ginger
1 can of garbanzo beans, no salt added rinsed (1 1/2 c)
1 zucchini diced
4 cups of “no chicken broth” (Imagine brand)
2 cups of kale, or spinach chopped
1/3 parsley chopped

In a large pot saute onion, carrots,celery and garlic in oil for 5-6 minutes.
Add spices and saute 3 minutes longer.
If using wine add now and allow to simmer 1-2 minutes stiring.
Place remaining ingredients,except greens and parsley, in pot and bring to a boil.
Simmer for one hour.
Add greens and parsley simmer another 5-6 minutes
Season to taste. Pepper flakes would be a nice addition!