Author’s Blog
23rd Dec


ABC Muffin Recipe (Apple, Bran, Carrot)


  • 175g self-raising flour
  • 3 Large tomatoes
  • 1 packet buckwheat noodles (9oz)
  • 2 cups cooked kidney beans (rinsed and drained)
  • 1 bunch Kale (any variety)
  • 2 quarts Fruit (organic if possible)
  • 1 3/4 cup organic unbleached flour
  • 1 head organic cabbage (outer leaves removed)
  • 2 cups thin green beans (lightly steamed)
  • 1/2lb snow peas (or pick 1 quart)
  • 1 1/2 cup your favorite “milk” (coconut milk is especially good with mango or pineapple)
  • 2 Large tomatoes
  • 1 Large onion
  • 5 cups organic rolled oats
  • 2 cups cooked lentils
  • boiling water
  • 12 Medium organic apples (or pears)
  • organic carrots
  • 1 cup multi-grain cereal
  • 1 Medium sprouted whole grain bagel (toasted)
  • 1 cup organic whole wheat pastry flour
  • 2 cups organic pumpkin (or one)
  • 3 cups cooked red quinoa (Follow pkg directions, takes just a few mins)
  • 1 bunch fresh vegetables (Cauliflower, carrot, broccoli, onion, zucchini, fennel, sweet potato, string bean)
  • 1 Medium onion (chopped)
  • 1 Large onion (diced)
  • 2 Medium onions (chopped)
  • 1 box Udon Noodles
  • whole wheat pasta (artichoke, quinoa good choices)
  • 1 3/4 cup unbleached all purpose flour
  • 1 Large navel orange
  • 1 Medium eggplant (cubed)
  • Olive oil
  • 2 Medium potatoes (cut into small chunks and boiled until just barely soft1)
  • 4 cups lightly packed basil leaves (or substitute cilantro, kale, garlic scapes, or arugula)
  • 3 cups cooked chickpeas (if using canned, rinse and drain well)
  • 8-10 Small new potatoes (scrubbed and cooked, cut into small chunks)
  • 1 cup sprouted spelt flour
  • 50g margarine
  • 1 Medium cucumber
  • 1 bunch scallions
  • 2 cups cooked chick peas (rinsed and drained)
  • 1 pinch Salt (* or *)
  • 1/2 cup sugar (up to 3/4 cup)
  • 1/4 cup organic whole wheat pastry flour
  • 3 Medium organic carrots (peeled)
  • 1 Small red onion (chopped finely)
  • 1-2 sprig fresh mint
  • 1 1/2 cup mashed sweet organic fruit (ripe sweet fruit such as peaches, strawberries, mango, etc.)
  • 1/2 Small hot pepper (very small, it doesn't take much)
  • 1 Large bell pepper
  • 1 cup oat bran
  • 2 cups cooked quinoa
  • miso
  • 1 teaspoon cinnamon
  • ginger
  • 2.5 cups water
  • 2 tablespoons hummus or vegetable spread (see below)
  • 1/4 cup corn meal
  • 1 1/2 cup your favorite “milk” (coconut or almond work well)
  • 4 Large eggs (beaten)
  • 1 pinch coarse sea salt
  • 2 tablespoons organic extra virgin olive oil
  • 2 Medium carrots (diced)
  • 9oz red lentils
  • leeks or scallions
  • onions and garlic
  • 1 cup wheat bran
  • 1 kiwi fruit
  • 1 Medium green pepper (chopped)
  • Lake harvested organic wild rice
  • 1 Medium onion (chopped)
  • 4 cloves garlic
  • 2-3 cloves garlic (crushed)
  • 3 cups tender purslane tips (washed and dried)
  • 1 cup unbleached white flour with germ
  • 50g caster sugar
  • 1 sweet pepper
  • 1 " ginger root (peeled and grated)
  • 2 cups fresh green string beans (lightly steamed and cut)
  • 1 pinch Garlic Gomasio (sesame seeds, garlic and salt)
  • 2 tablespoons organic sugar
  • 1 Large onion
  • 8 cherry tomatoes (halved)
  • 1 Small red onion (or spring onion)
  • 1 pinch organic sugar (if needed)
  • 1 Small red onion
  • 4 cloves garlic (crushed)
  • 1/2 cup sesame seeds
  • 1/2 cup parsley (or cilantro, finely chopped)
  • 6 tablespoons water (filtered)
  • lemon
  • scallions
  • 1/2 cup milk (almond, coconut or help are good)
  • 1 thin slice tomato
  • 1 tablespoon date sugar
  • 4 Medium organic eggs
  • ⅓ cup grated cheese (optional)
  • 1 splash organic extra virgin olive oil
  • 2 teaspoons curry powder
  • 2 stalks celery (diced)
  • 1 bay leaf
  • organic extra virgin olive oil
  • peppers
  • 1/2 cup brown sugar
  • 1 banana
  • 1 Large onion (chopped)
  • Sea salt
  • 1/2 green pepper (chopped)
  • 1/4 cup grated parmesan cheese
  • 1/2 cup water
  • 3 Medium ripe garden tomatoes (quartered and halved)
  • 1/4 cup freshly ground flaxseed
  • 2 Medium eggs
  • 1 tablespoon Olive Oil
  • 1 Small onion
  • 2 garlic cloves (crushed)
  • 1 Medium medium red onion (chopped)
  • 1 1/2 teaspoon non-aluminum baking powder
  • 1 Large bell pepper
  • 2 teaspoons dijon mustard
  • 1 tablespoon organic olive oil (unrefined and unfiltered)
  • 1/8 teaspoon vanilla extract
  • 2 cloves garlic
  • 1 teaspoon olive oil
  • 1/2 cup sunflower seeds
  • 1 Small red onion (chopped finely)
  • apple
  • tofu cubes
  • 1 pinch salt
  • 1 thin slice red onion (or red pepper)
  • 1 teaspoon non-aluminum baking powder
  • ½ cup organic maple syrup (grade B)
  • 1 Medium onion (chopped finely)
  • 1 pinch black pepper (optional)
  • 1/2 teaspoon ground ginger
  • 2 tablespoons organic extra virgin olive oil
  • 1 tablespoon tumeric
  • red or green peppers
  • spinach or zucchini
  • 1 tablespoon non-aluminum baking powder
  • 1/4 cup frozen blueberries
  • 3 Large tomatoes (chopped)
  • 2 tablespoons olive oil
  • 1/3 cup olive oil to start, adding more to taste (don't skimp here)
  • 1/4 cup tahini (sesame seed paste)
  • 1/4 cup finely chopped red onion
  • 2 teaspoons baking powder
  • 4 tablespoons milk
  • 2 cloves garlic
  • 2 tablespoons tamari sauce
  • 1/2 green pepper (chopped)
  • 1/2 teaspoon baking soda
  • 1 cup plain yogurt (or substitute plain soy yogurt or coconut yogurt)
  • 1 clove garlic (large clove, crushed)
  • pinch coarse sea salt
  • 6-8 handfuls cliantro (6-8 small sprigs)
  • 1 pinch hot pepper flakes
  • 1/2 cup coconut
  • 1/4 cup balsamic vinegar
  • greens
  • 6 Medium organic dates
  • 1 pinch Jane's Crazy Mixed Up Salt (to taste)
  • 1/2 teaspoon salt
  • 1 teaspoon ground cinnamon (or a little more to taste)
  • 3 cloves garlic
  • 4 cups vegetable or chicken broth
  • 1 cup broth (chicken stock or vegetable base)
  • 5 cups water
  • cauliflower, broccoli or cabbage
  • marinara sauce
  • 1/2 teaspoon salt
  • 1 cup plain yogurt
  • 3 tablespoons butter
  • Large handful fresh green beans (Alternately: 1 cup frozen peas or 1 1/2 Cups cauliflowerettes)
  • 1/2 cup walnuts
  • juice from 1/2 lemon
  • 1/2 cup olive oil
  • 1/2 teaspoon salt
  • 1 teaspoon vanilla extract
  • 2 handfuls basil leaves (about 2 stems, optional)
  • 1 tablespoon toasted sesame oil
  • 1 teaspoon each (fresh or dried): tarragon, basil, rosemary, parsley, thyme
  • 4 tablespoons cold butter (or coconut oil)
  • 1/2 cup mayonnaise (or Veganaise)
  • 2 tablespoons olive oil
  • 1 pinch coarse salt and pepper (to taste)
  • 1 teaspoon ground coriander
  • 1 cup nuts (almonds, pecans, or walnuts)
  • 1/4 cup olive oil (extra virgin unrefined, unfiltered)
  • 1 apple (peeled and chopped)
  • 1/2 teaspoon baking soda
  • ½ teaspoon ground nutmeg
  • 1 handful chives or scallion tops (small handful)
  • 2 Medium sweet potatoes (peeled and cut into small pieces)
  • 2-3 cups water
  • 3 cloves garlic
  • soy sauce
  • broccoli
  • 1 teaspoon ground cinnamon
  • 2 tablespoons maple syrup
  • 3 tablespoons flour (sprouted flour, if you have it)
  • 3 tablespoons tomatoe paste (Alternately: 1 cup chopped tomatoes)
  • good salt
  • 1/4 cup good quality extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1/4 teaspoon baking soda
  • 200g chocolate
  • 2 handfuls parsley (about 2 stems, optional)
  • 1 tablespoon honey
  • For The Dressing
  • 1 Large organic egg
  • 1 splash apple cider vinegar
  • 2 tablespoons red wine vinegar
  • 1 teaspoon lime juice (juice from 1/2 lime)
  • 2 cups kidney beans (home cooked, or add one 15oz tetrapak box)
  • 1/2 cup olive or coconut oil
  • 1 Medium organic egg
  • ½ teaspoon ground ginger
  • 1 cup vegetables (cooked and finely chopped, i.e. peas, cauliflower, broccoli, asparagus, swiss chard, kale, etc.)
  • 1/2 cup your favorite “milk”
  • 1 cup dried split peas (sorted, rinsed and drained)
  • 2 tablespoons lemon (juice 1/2 lemon)
  • 1/4 teaspoon ground nutmeg
  • 1 bay leaf
  • 2 tablespoons graam masala (buy spice mixture or use recipe below)
  • freshly grated pepper
  • salt and pepper to taste
  • 2 tablespoons balsamic vinegar
  • 1/2 cup date sugar or maple granules (or combination)
  • 3 tablespoons olive oil
  • 1/3 cup red wine vinegar
  • 2/3 cups buttermilk (or 1/3 cup non-dairy milk and 1/3 cup non-dairy yogurt)
  • 1-2 pinch celery seed
  • 1 pinch salt and pepper (to taste)
  • 2 cups lentils (home cooked, or add one 15oz tetrapak box)
  • 1/2 cup maple syrup (grade B if possible)
  • 2 tablespoons organic extra virgin olive oil
  • 1 cup whole grain bread crumbs (coarse)
  • 1 bay leaf
  • organic extra virgin olive oil (as needed)
  • 1/2 cup olive oil or coconut oil
  • 1.5 teaspoons salt
  • 1/2 cup water
  • 1 Medium garlic clove (crushed)
  • 2-3 Large eggs
  • 1 cup tomato juice
  • 1 pinch hot pepper flakes
  • 1/3 cup olive oil
  • 2 quarts fresh local organic strawberries (washed, sliced and lightly sugared)
  • 1 pinch salt and pepper (to taste)
  • 2 Large tomatoes, chopped (or one 26 oz. tetrapak box of diced or whole tomatoes)
  • 2 teaspoons vanilla extract
  • 1 cup milk of any kind (Almond or Rice Milk work best)
  • 1 pinch salt and pepper (or Jane's Crazy Salt)
  • salt and pepper (to taste)
  • 1 cup milk with a little plain yogurt in it
  • 1 teaspoon ground cloves
  • salt
  • salt & freshly ground pepper (to taste)
  • 4 ripe bananas
  • 1 pinch salt and pepper (to taste)
  • 2 tablespoons sugar or agave nectar
  • 1 pint organic whipped cream (or non-dairy substitute)
  • 1 pinch salt and pepper (to taste)
  • 1 Zest 1/2 organic orange (grated rind, optional)
  • 1/4 cup plain yogurt (non-dairy works great)
  • 1 teaspoon vanilla extract
  • 1 tablespoon brown sugar
  • pepper
  • 1 cup chopped walnuts
  • 1 1/2 teaspoon dried mustard
  • 1/4 cup peacans or walnuts (chopped)
  • 1/4 cup molasses
  • 1 tablespoon cumin
  • 1 1/2 teaspoon salt
  • 2 eggs
  • 1 1/2 teaspoon coriander
  • fresh ground pepper
  • 1 apple (peeled and chopped)
  • 1 1/2 teaspoon cardamom
  • 1 carrot (peeled and grated)
  • 1 1/2 teaspoon black pepper
  • 1/2 cup raisins
  • 1 tablespoon cinnamon
  • 1/2 cup chopped walnuts
  • 1/2 tablespoon cloves
  • 1/2 teaspoon nutmeg


  • sugar (a sprinkling for a crunchy top)
  • 2 tablespoons peanut butter (smooth or chunky, optional, but good for added protein)


Place the flour and caster sugar into a bowl and create a well in the middle for the other ingredients.

Mix the eggs, vanilla extract, milk and margarine and then pour it into the bowl with the dry ingredients.

Mix well until it is lump free and then break the chocolate into small pieces and add them.
Boil noodles in water according to the package or just until tender. Don’t
Dressing: Combine dressing in a small jar
Wash and dry kale. Tear into potato chip size pieces, discarding stems.
Pulse until you have desired consistency. Chill. Serve plain or with a dollop of plain yogurt and snipped chives.
Gently wash fruit, remove any debris, moldy or discolored berries, drain.

Place in large saucepan with sugar. Cook over low heat for about 30 minutes, stirring every few minutes and crushing berries gently. Let cool.

Re-heat and cook again over low heat for 10-15 minutes, stirring every few minutes. Let cool: pour into glass jars, refrigerate and use. Freeze if you want to keep it to enjoy later.

Note: Some people make fruit spreads without any sugar…they use apple juice concentrate (which is actually just another form of sugar) and just cook it down on low heat, very slowly).
Preheat oven to 375. Lightly butter baking sheet. In large bowl combine dry ingredients, then mix butter in with hands until mixture is crumbly.

Beat eggs and add buttermilk, mix well. Stir this into flour mixture very lightly.

Turn out on a floured surface and knead lightly. Roll or pat out to 1/2 inch thick.

Cut with a biscuit cutter. Place biscuits on baking sheets and brush lightly with milk. Bake 15 minutes or until golden.

When biscuits are cool enough to handle, slice in half horizontally. Scoop berries onto bottom half of biscuit and add a dollop of whipped cream. Put top of biscuit on, top with whipped cream and another scoop of berries.
Shred cabbage, carrots, onion and peppers into slivers with knife, grater or gently

in a food processor. Mix remaining ingredients and stir into slaw.

Chill before serving. Enjoy!
Mix beans, onions and tomatoes in bowl
Remove stems, rinse and lightly steam peas until they are just tender but still bright green. Rinse under cold water to stop cooking, drain and put aside.

Finely chop mint and onion and add to peas.

Drizzle about 1 tablespoon olive oil over peas and sprinkle with a few grains of sea salt. Serve immediately.
Follow directions for your particular brand of ice cream maker.

Your choice of liquid will determine the richness (and calories) of the result!

Serve and enjoy.
Place all ingredients in food processor and pulse 2 or 3 times for a chunky consistency.

Serve with yellow or blue organic corn chips! Spicy and fabulous!
Chop and saute onion, pepper and garlic in olive oil.

Add hot pepper flakes to taste and coriander.

Add kidney beans, lentils. Add tomatoes. Add salt and pepper to taste.

Simmer for 15-20 minutes.

Serve with cilantro and grating of pecorino romano (optional). Delicious!
Mix dry ingredients together.

Heat oil, syrup and vanilla just to boiling. Pour over dry ingredients, coating well.

Spread on cookie sheets and toast in low oven (300 degrees) for about 1/2 hour or longer, turning mixture every ten minutes to prevent burning.

Remove from oven, add 1 cup of organic raisins (optional).

When dry and cool, store in airtight glass jar.
Combine all ingredients, adjust oil and vinegar if necessary and add salt and pepper to taste.

Chill and serve with warm bread and soup.
See Notes
Peel and core apples or pears, slice into thin pieces.
See Notes
Combine cereal, water, milk and salt in a saucepan.
Layer hummus or vegetable spread and onion or pepper on freshly-toasted bagel.
Combine dry ingredients in large bowl.
Whirl all ingredients in a blender and pour into lightly greased baking cups.

Combine all and let sit for a few minutes to let bread crumbs absorb moisture.
Preheat oven to 350 degrees. Rinse and cut up vegetables.
Saute onion in olive oil until soft.
Saute vegetables in olive oil for five minutes or until tender.
Saute onions in a little olive oil.
Sometimes just combining foods that go well together is all you need to do to serve a nutritious and delicious meal. Here are a few of my favorite combinations:
Boil water and cook udon according to directions on package, drain.
Use whole wheat (or artichoke, or quinoa) pasta.
Preheat oven to 400. Grease 12 muffin cups or put 12 paper muffin cups into muffin pan.
Cut fruit into chunks and place in two small bowls.
Boil cubed eggplant for 10 minutes until slightly soft. Set aside to drain well.
Use just enough oil to lightly coat the bottom of a small pan
Cook rice according to directions on package
Cook pasta according to directions, making sure not to cook too long.
Place beans and garlic in a food processor
Mix dry ingredients well
Pour the muffin mixture into a muffin tin filling each mould up to two thirds full.

Place a block of chocolate into the middle of each muffin. Then sprinkle some sugar over the top of each.
Combine vegetables and herbs, pour dressing over all, mix well and refrigerate.
Place kale chips in bowl, drizzle with a little olive oil and salt or Garlic Gomasio and mix well to coat lightly.
Mix remaining ingredients in small bowl and pour over salad.
Serve immediately or enjoy the next day.
Sprinkle with salt.
Place in a saucepan with water, sprinkle with cinnamon. Cover and cook over low heat for 30 minutes, stirring occasionally.
Cook slowly for about ten minutes over low heat, stirring occasionally.
Mix together: egg, oil, milk and yogurt.
Arrange in a shallow pan filled with about two inches of boiling water.
Form into patties, adding, if needed, a little water (too dry) or more bread crumbs (too moist).
Place them in a glass pan and drizzle olive oil to coat with a sprinkling of sea salt and toss.
Add curry powder and ground ginger and cook 2 minutes longer.
Add broth, two cups water, peas.
Add lentils, bay leaf, tumeric and water.
> Sweet potatoes, wild rice, broccoli and a small arugula or fennel salad
> Sliced tomatoes, sautéed cabbage, winter squash, quinoa
> String beans, cooked carrots, mashed rutabaga and potatoes, broiled tomato
> Sauteed onion and sweet peppers, polenta, slice tomato, raw carrot sticks
> Raw fennel and carrots, zucchini sautéed with onions, mashed potato
> Sauteed kale with garlic, roasted winter squash, roasted or steamed beets
Saute onions (scallions or leeks) and garlic in a little olive oil.
Add chopped garlic, onion, peppers and zucchini or spinach to a store-bought organic marinara sauce. Heat thoroughly to cook veggies.
Combine and mix well all dry ingredients through nutmeg.
Mix syrup into yogurt. Cover fruit with yogurt.
Melt butter in large saucepan, add flour and whisk until mixed.
Add just enough wild rice to make a SINGLE layer in bottom of pan
Saute onion and green pepper in olive oil in large skillet
Put all sauce ingredients into a food processor and process, scraping down the sides of the container, and tasting to see if it needs more cheese, olive oil or salt.
Pulse five times or until chopped
Put all wet ingredients into a blender and blend until smooth
Cook for around 20 minutes in a preheated oven at 200ºC / 390ºF / gas mark 5. After 18 minutes or so check to see if they are cooked enough.

Insert a knife into one of the muffins and if no mixture is on the knife then they are cooked!

Allow to cool for at least 5 minutes before eating.
Spread on cookie sheets, place in 350 oven for about 8 minutes. Begin checking every minute until chips are crisp, but not burned.
Whisk the rest of the ingredients together, except the
Vegetable spread (optional)
Saute 1 medium onion and three garlic cloves in 2 tbs. olive oil. Add 1 medium chopped tomato, 1 small chopped zucchini, 1 small chopped eggplant, 1 small chopped sweet pepper, handful of parsley or cilantro, a little tamari sauce to taste. Cook on low heat until soft, adding a little water as needed.
Serve warm.
When the cereal is almost done, add chopped dates and apples. Serve with your favorite milk. Serves four.
Add to dry ingredients and mix vigorously until well-blended.
Bake for 45 minutes to one hour at 350º.
Heat olive oil in a heavy skillet over medium heat, add burgers and cook about 10 minutes or so on each side, until they are golden brown.
Roast for about one hour stirring a few times.
When done, sprinkle with a dash of black pepper (optional).
Add broth and sweet potatoes. Simmer until soft.
Cover and cook for 1 1/2 hours, stirring occasionally. Add additional water as needed.
Simmer, covered for 15 minutes until lentils are soft and golden-colored.
Add red or green sweet peppers and cook a few minutes.
Saute broccoli with a little olive oil and garlic and place on top of pasta and sauce.

For fun - could be “trees on top of the mountain"!
In a blender, or easier yet with a blender "stick":
whiz oil, milk/yogurt, vanilla extract, molasses and eggs.

Fold wet ingredients into dry ingredients very gently (do not stir or mix) and then add fruit and nuts.
Cook for 3 minutes
Place over high heat (no cover, so you can see what's happening) and when rice begins to pop, lift off hot surface and hold above the flame to prevent burning
When soft, add garam masala and cook just a bit more to bring out aroma of spices
Add remaining ingredients
Mix the room temperature pesto sauce with the pasta straight out of the pasta water, or freeze the sauce for later.
To make this a fun food, simply cut the fruit into interesting shapes...
melon balls are always fun, and a star cookie cutter is always a great tool.
Add chopped walnuts
Serve as snack or with salad or soup.
Pour sauce over noodles, top with finely chopped scallions.
Store in refrigerator or freeze.
Serve with fresh fruit, stewed fruit, cinnamon, maple syrup, berries in season.
Can be dipped in anything you like or eaten plain.
Puree using an immersion blender or food processor. Add milk. Season to taste.
Season with salt and pepper.
Crush garlic and add to soup. Discard bay leaf and puree. Stir in lemon juice. Season to taste.
Add broccoli, cauliflower or cabbage, cut into small pieces or strips.
For the really tough ones, the ones who like butter ONLY on their pasta, try this:

Put carrots (spinach or kale too if you are bold enough) in the food processor to create a vegetable puree, and add it to a little melted butter or olive oil. You can tell them this is the REAL bunny pasta.
Spoon into muffin cups. Bake for 20-25 minutes. Serve warm. These can be frozen for a future treat.
Add all remaining ingredients and cook until mixture is well combined and slightly thickened.
Shake pan for about 30 seconds
Add water and tomato paste and cook until paste is dissolved in water
Pulse until smooth, scraping down sides as needed
Pour into one buttered and floured loaf pan
Serve with green salad.
Add a little water and a little soy or soy-ginger sauce and cook just until veggies are cooked, but still brightly colored.
Put eggplant in buttered casserole dish, pour vegetable mixture over top.
Turn heat to low and add vegetables
Dip raw vegetables or use as a spread on bread with sprouts or roasted vegetables.

You can cut a sweet pepper in half crosswise, and place one half (cut side down) into the middle of the hummus. Cut the other half into strips and stick them in the hummus all around the "octopus". Photo coming soon!
Bake approximately one hour at 350º
Serve veggies over warm noodles. Add an arugula, radicchio and endive salad for a great meal.
Sprinkle with Parmesan cheese and breadcrumbs (optional)
Add a little sea salt and enjoy your crunchy, nutritious snack!
Add more water if needed
You can also add a slice or two of roasted red pepper for a little more flavor!
Check center with a stick until it comes out clean
Serve with rice or quinoa and salad.
Season with salt and pepper when vegetables are sot
Use it for breakfast or snack, toasted or not!
Serve with rice
A dollop of plain yogurt can be added before serving
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