Rosemary Sweet Potato Fries

DSC_0024 We Love our sweet potato fries in this household. If you are a fan of fries, but want to try a healthier option, you will love these! Not only are sweet potatoes better for you than regular potatoes, but these are also baked, not fried. Sweet potatoes have high nutritional value,  a 1 cup serving of sweet potatoes contains 65% of the minimum necessary daily amount of Vitamin C. Sweet potatoes are also high in calcium, folate, potassium and beta-carotene. Beta-carotene is an antioxidant which converts to Vitamin A in the body. One serving of sweet potatoes can provide you with as much as 700% of the US RDA for Vitamin A. The Center for Science in the Public Interest rates sweet potatoes as the number one most nutritious vegetable because they such are so nutritionally rich. Sweet potatoes are low on the glycemic index, they have a glycemic load of only 17, when in comparison, a white potato has an index of 29.



  • 4-5 potatoes – pealed and cut 1/2 inch long
  • Olive oil – to coat
  • 2 Tbsp rosemary
  • 2 tsp. paprika
  • salt – to taste



  1. Pre-heat oven to 450 degrees F.
  2. Line a sheet tray with parchment.
  3. In a large bowl toss sweet potatoes with just enough oil to coat.
  4. Sprinkle with salt, paprika and rosemary.
  5. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd.
  6. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes.
  7. Let cool 5 to 10 minutes before serving.
  8. Enjoy!!!


Coconut Protein Snacks

DSC_0007 I made these for a post workout option or even on those mornings when I need something really quick and easy. I’m not saying that you should eat these every morning, but they are a great option in those moments when you need something quick. They are also sweet enough that to me they taste like a treats, so I also like to eat them when I need something sweet.


  • 3/4 cup  protein powder – I used chocolate
  • 1 cup unsweetened coconut shreds – plus 1/4 cup of shreds to cover the balls.
  • 3/4 cup almond flour
  • 1/2 coconut oil
  • 1/3 almond butter
  • 1/4 cup pure cocoa powder
  • 2-3 Tbsp milk – almond, coconut, dairy or water
  • liquid stevia – to taste


  1. Add all of these ingredients together in a big bowl and mix until well blended.
  2. Roll small amounts into a ball.
  3. Roll balls in coconut shreds until covered.
  4. Refrigerate or freeze until hard.
  5. Store in an airtight container in the fridge or freezer.
  6. Enjoy!!!


Toasted Coconut Caramel Cookies

DSC_0015Chewy, Yummy Goodness!!! That should actually be the name of these cookies. They are crispy on the outside and gooey on the inside.


  • 1 cup unsalted cashew butter (see notes)
  • 1/2 cup unsweetened coconut shreds
  • 10 pitted dates (soaked in water for 30 minutes)
  • 2 Tbsp water
  • 1-2 Tbsp pure maple syrup
  • 1 tsp pure vanilla extract
  • 1/4 tsp sea salt



  1. Pre-heat oven to 325 degrees.
  2. Spread out the coconut onto a lined baking sheet. Bake for about 5-7 minutes. Watch it carefully.
  3. Once the coconut is toasted, set it aside to cool for a minute.
  4. Turn the oven temp up to 350 degrees.
  5. In a food processor, combine the cashew butter, toasted coconut, vanilla, maple syrup and sea salt.
  6. Drain the water that the dates were soaking in and add them to a blender with 2 tablespoons new water. Pulse until you get a caramel.
  7. Add the caramel to the food processor and pulse a few times, until it is blended in the dough.
  8. Spoon cookies onto a lined baking sheet. – I used a cookie scoop for this.
  9. Bake for about 12-15 minutes.
  10. Let the cookies cool completely before removing them off the baking sheet. Otherwise, they may fall apart.
  11. Store in the fridge or freezer in an airtight container.

*You can find cashew butter at most health food stores, or you can also make it yourself. Just use 2 cups cashew pieces. Put them in the food processor and blend for 5-7 minutes.


Banana Nut Muffins


  • 1/2 cup almond flour
  • 1/2  coconut flour
  • 3/4 cup GF oats
  • 1 Tbsp Xanthan Gum (this is a natural thickener, you can also find this at any health food store)
  • 1 tsp pure vanilla extract
  • 1/2 tsp salt
  • 3 ripe bananas, mashed
  • 1/2 c milk (almond, coconut, rice or cows)
  • 1/2 c xylitol (xylitol can be found at health stores. If you do not have xylitol you can use 1/3 cup honey or maple syrup)
  • 3/4 cup walnuts, chopped
  • optional – you can add some protein powder to give them a protein boost.


  1. Pre-heat your oven to 350 degrees.
  2. Mix all the dry ingredients into a large bowl until well blended.
  3. Mix all the wet ingredient into a smaller bowl until well blended.
  4. Add the wet ingredients into the large bowl with the dry ingredient, mix until well blended.
  5. Scoop the mix into muffins tins, filling the tin halfway.
  6. Cook the muffins for 10-12 minutes.
  7. Enjoy!


Cucumber Guacamole Wraps



This recipe is simple, refreshing and delicious! I made it as a side dish for dinner,  you could even make these for lunch or as a snack. The mix of cucumbers and guacamole is a perfect match,  a crisp outside and creamy inside.I have planted some cucumber plants in our garden this year and I can’t wait until I can start harvesting my own organic cucumbers.



  • 1 large cucumber
  • 3/4 cup guacamole (click to go to my fresh guacamole recipe)


  1. Thinly slice your cucumber.
  2. Lay your strips down.
  3. Add a small amount of guacamole to the top of the strips. You do not want too much guacamole or the cucumber strip will not roll up.
  4. Carefully roll the cucumber, put a toothpick through the middle to hold the cucumber roll together.
  5. Serve immediately and ENJOY!


Fresh Gaucamole




Are you looking for an amazing guacamole recipe? Look no further, because this one is awesome! Guacamole is always great with salads, tacos or homemade chips, but you could basically add guacamole to anything and make it taste better.


  • 2  ripe avocado
  • 1/2 onion chopped
  • 1/2 jalapeno chopped
  • 2 cloves garlic chopped
  • 1/2 bushel of  cilantro
  • 1 Roma tomato chopped
  • Sea salt
  • 1  Tbsp olive oil
  • 1/2 lemon squeezed


  1.  Add the onions, jalapeno, garlic  to the mortar and press with pestle in a circular motion.
  2. Add half of the cilantro to the mortar and gentle mix with pestle into mixture.
  3. Add avocados, salt, pepper, olive oil and lemons to mortar. Using the pestle mix all the ingredients together.
  4. Add the tomatoes and the rest of the cilantro to mortar and gentle mix together with pestle.
  5. Continue pressing and grinding until your desired consistency.



Creamy Cashew Cheese

 Creamy Cashew Cheese 
This recipe is easy and delicious. It would go great as a dip with some vegetables, spread over crackers or replace it with recipes that would call for ricotta cheese. Tonight I used it as a substitute for cheese on some veggie pizza I made. 
  • 2 cups raw cashews soaked in filtered water for 2 – 4 hours 
  • 1/4 cup – 1/2 cup filtered water as needed for desired consistency
  • 1/4 cup freshly squeezed lemon juice
  • 4 cloves fresh garlic minced
  • 1 tsp sea salt
  • 1/2 cup freshly chopped flat leaf parsley (optional)


  1. Place the cashews, 1/2 of the water, 1/2 of the lemon juice, garlic and sea salt in the food processor and pulse until blended.
  2. Gradually add the rest of the lemon juice and water.
  3. Add the chopped parsley at the end and pulse a few times to mix it in.

* The more water you add the thinner the cheese will be and less water the make the cheese thicker.



Rosemary Flax Crackers

These crackers are a thick, crispy and delicious! Oh, and did I mention they are GLUTEN FREE too. We ate them with a bowl of chili which was a great combination. You could also top them with bruschetta, hummus, salsa or your favorite spread.
Rosemary Flax Crackers
  • 1/2 cup brown rice flour
  • 1/2 cup almond flour (if you don’t have almonds, you can grind some whole almonds in a food processor to make almond flour) 
  • 2 tbsp ground flax
  • 1 tbsp nutritional yeast
  • 1/4 tsp garlic powder
  • 1/2 tsp kosher salt
  • 1 tbsp dried rosemary crushed
  •  1/4 tsp baking soda
  •  2 tbsp whole flax seeds
  • 1/4 cup water
  • 1/2 tsp olive oil
  1. Preheat oven to 350F and line a baking sheet with parchment. 
  2.  In a large bowl, mix together the dry ingredients. Add wet ingredients and mix well with spoon. Knead dough with hands until it comes together. Shape into a ball.
  3.  Place ball of dough on parchment paper. Roll out dough until you have your desired thickness.
  4. With a pastry wheel or pizza slicer, slice into crackers.
  5.  Bake at 350° for 30-35 minutes until slightly golden in color. 
  6.  Cool on baking sheet for 10 mins. Store in air-tight container once fully cool.




Energy Chia Bars

These bars would be a nutrition and filling option before a workout, as a snack or as a treat for your kids. 
Energy Chia Bars
Recipe –
  • 1/2 cup Raw Almonds
  • 1/2 cup Raw Cashews
  • 1/2 cup Dates
  • 1 tsp. Pure Vanilla Extract
  • 1 1/2 tsp. Cinnamon
  • 1 tsp. Nutmeg
  • 1/4 tsp. sea salt
  • 1/2 cup Quinoa (raw not cooked)
  • 1/2 Chia Seeds
  • 1/4 cup Coconut Oil (melted)
  • 1/2 Almond Butter
  • 1/4 cup Coconut Flour
  • 1 TSPS. Honey
  1. Add the almonds and cashews to the food processor,  blend for 2-3 minutes or until it turns into a flour.
  2. Add the dates into the food processor and mix until well blended and turns into a paste.
  3. Remove the nuts and dates from the processor a

  4. nd put into a big bowl.
  5. Add the rest of the ingredients and mix with wooden spoon or hands until well blended.
  6. pack it down into a 8×8 inch pan and put into the freezer for 15 minutes.
  7. Take the bars out of the freezer and cut into squares.
  8. Wrap each bar with plastic wrap.
  9. Keep in the freezer or refrigerator.
  10. ENJOY!