Jicama Fries


If you’re missing french fries, you NEED to try these Golden Jicama Fries! These baked jicama fries are a perfect side dish, appetizer, or snack. Plus, jicama is a source of prebiotic complex carbs which benefit our gut health. Unlike Probiotics, prebiotics retain the benefits when heated. Ditch the traditional french fries and try these baked jicama fries!


  • 2 ½ cups filtered water
  • 1 1/2 tsp Himalayan salt, divided
  • 15 oz raw jicama (medium size jicama)
  • 1 tbsp + 2 tsp avocado oil
  • ½ tsp ground turmeric
  • ¼ tsp garlic powder
  • ¼ tsp paprika
  • ⅛ tsp onion powder
  • ¼ tsp crushed dried rosemary
  • 2 tsp fresh parsley, finely chopped


Preheat oven to 400 degrees and line baking sheet with parchment paper. Using a vegetable peeler, peel skin from jicama. Slice peeled jicama into fries.

To a medium pot over high heat, add water and ½ tsp salt and bring to a boil. Add sliced jicama, cover pot, and boil for 10 minutes. Remove pot from heat and drain water.

Transfer jicama to a large mixing bowl, drizzle with avocado oil and add remaining 1 tsp salt, turmeric, garlic powder, paprika, crushed dried rosemary and onion powder. Toss using tongs until jicama is fully coated in oil and spices.

Transfer seasoned jicama onto the prepared baking sheet in single layer. Bake for 35 minutes, flipping halfway through.

Remove from oven and allow to cool slightly before garnishing with chopped fresh parsley.

Serve with guacamole or homemade vegan ranch Dressing.

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The Sauce Is Boss! Keep It Sassy – With a Few of My Favorite Savory Sauces!

A flavorful sauce will elevate an ordinary entrée into a gourmet culinary adventure! Plus, these nutrient packed sauces will add lots of healing benefits to your plate.

Cilantro Pesto

cilantro pesto ingredients

  • 3-6 cloves of garlic smashed, coarsely diced
  • ½ cup of fresh pine nuts
  • 1 cup packed fresh cilantro leaves, rinsed, spun dry (you could substitute for basil if you like)
  • 2 Tbsp fresh lemon juice
  • 6 Tbsp Organic Spanish or other extra virgin olive oil
  • Pinch of Celtic or Flower of the Ocean Sea Salt


Blend cilantro and olive oil until it makes a finely chopped blend, add the rest of the ingredients and blend until a delicious lumpy paste.

Healing Tonic Sprinkle


  • 1/4 cup grated fresh ginger root
  • 1/4 cup chopped onion
  • 1/4 cup fresh rosemary leaves
  • 1/8 cup fresh sage leaves
  • 1/8 cup grated fresh horseradish
  • 4 slices fresh organic lemon
  • 4 slices fresh organic orange
  • 4-6 fresh peeled garlic cloves
  • 2-4 cayenne peppers
  • Apple cider vinegar
  • ¼ cup Organic maple syrup
  • ¼ Cup Coco amino


  1. Place all herbs, fruits and vegetables into a wide-mouthed jar. Cover with 2-3 times as much apple cider vinegar.
  2. Place plastic wrap over jar and then secure tightly with a lid. Shake daily for 2-4 weeks. Store at room temperature out of direct heat and light.
  3. Strain, squeezing all liquid possible out of the herbs.
  4. Discard herbs and rebottle the vinegar. Add coco amino & maple syrup to taste, enough to make a syrupy consistency

To use: add to soups, sauces, marinades or dressings.

Green Goddess Dressing

green goddess sauce in a glass jar with ingredients


  • 1 large ripe avocado- peeled and pitted
  • ¼ cup unsweetened plain plant-based yogurt (I recommend forager cashew yogurt)
  • 2 Tbsp. fresh lemon juice
  • 1 tsp. apple cider vinegar
  • 2- 3 cloves of garlic
  • 1 jalapeno – seeds removed
  • ½ tsp Himalayan pink salt
  • ½ cup assorted fresh herbs (I like a mix of basil, green onion, thyme, & parsley) or Sometimes I use only Cilantro for a creamy salsa.


Put all ingredients in a blender. Blend until smooth, add a bit of filtered water till you have reached desired creamy consistency.

Creamy Lemon Herb Sauce



  • 2 medium, thin-skinned ripe fragrant lemons, preferably seedless (about 1 pound), scrubbed, cut almost in half across middle, remove exposed seeds
  • 1 head garlic
  • 1 large shallot, peeled and thinly sliced
  • 1/2 cup water
  • 1/4 teaspoon kosher salt
  • ½ cups Organic olive oil
  • ½ cup fresh herbs (I like a combo of basil, thyme, and a bit of rosemary)


Place the oven rack in the middle position; and preheat the oven to 375 degrees.

Wrap the garlic head in parchment paper and then wrap with a layer of foil. Place in oven to roast. Put the lemons, shallot, water and salt in a Dutch oven or any ovenproof, heavy-bottomed pot with a lid. Cover the pot, place in the oven and roast for about 1 hour and 30 minutes. After the first 30 minutes, check on the lemons every 15 to 20 minutes, stirring gently to coat the lemons with the liquid. If the lemons begin to brown, lower the oven temperature to 325 degrees to prevent scorching.

Watch for lemons to begin to collapse, and for the liquid in the pot to take on a golden hue and thicken slightly. The shallot will melt into the liquid.

Remove the pot from the oven when the lemon pith is completely translucent, and the juices have turned syrupy and caramel brown. Using tongs, grab a piece of lemon and use the softened fruit to mop the sides of the pot, loosening any bits. Drop that lemon back into the pot with the others.

Remove the garlic head & lemons and the accumulated liquid from the heat and let cool completely.

In a Blender- add lemons and liquid from pan, 3 cloves of the roasted garlic, olive oil, and herbs. Add salt to taste.  Blend until smooth. You can add a little bit of filtered water to loosen sauce to desired creamy consistency. This reminds me of a creamy hollandaise sauce- I love it served over vegetables like cauliflower and asparagus, and proteins such as wild fish and organic chicken.

Recipe note: The size of the lemons, the thickness of the pith, the heaviness of the pot, even swings in oven temperature, all affect the cooking time. Sometimes the lemons may need additional roasting beyond the suggested 1 1/2 hours for the pith to turn completely translucent.

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Beatnick Salad with Blackberry Vinaigrette


Beatnik Salad

Makes 2 main dishes

4 cups baby greens of your choice, I like the spicy green blend (spinach and mustard green blend)

2 small garnet yams, washed & scrubbed & sliced into wedges

3 beets (assorted colors) washed & scrubbed

Avocado oil spray

1 avocado

4 strawberries sliced

2 TBS Hemp seed

2 TBS sunflower seed

2-4 patties of apple gate, chicken breakfast sausage patties (depending on how many people will be eating & appetite) or Applegate chicken sausage sliced

Blackberry Vinaigrette


1 c. Blackberries

1 TBS. Apple Cider Vinegar

1 TBS. Lemon juice

3 TBS olive oil

1 tsp. Himalayan pink salt

Fresh cracked pepper to taste


Preheat oven to 420 degrees. Spray your baking sheet with avocado oil. Place sweet potato wedges and whole beets on baking sheet. Roast in oven for 30 minutes or until tender when pierced with a fork.  During the last 10 minutes of Roasting place your sausage patties or sausage slices on the baking sheet.

 While the vegetables are roasting prepare the salad dressing:

Blend Blackberries in the blender, strain through a mesh strainer into a medium-size mixing bowl to remove the seeds. Discard seeds. Whisk in the apple cider and lemon juice. Next whisk in the olive oil. Add salt and pepper to taste.

Remove the vegetables from the oven, let cool slightly until cool enough to safely handle. Using a kitchen towel that you don’t mind will get stained; grab each beet and wrap it in the towel, use the towel to scrub the skin off the beet- it will come off easily.  Cut beets into wedges.

Assemble the Salad:

Place greens on the Plate, arrange a few sweet potato wedges, assorted colored beet wedges, avocado, & strawberries. Drizzle the salad dressing on the salad and garnish with 1 tbs. each hemp and sunflower seeds. Top with a sausage patty or sausage slices.

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Chicken Soup for the Soul



*You may make the Bone broth from scratch, or purchase Prepared Organic Bone broth from your market to save time.

For the bone broth

  • 1 whole Organic chicken, cut in in pieces
  • 2 TBS. Avocado oil
  • 1 white onion, small dice
  • 2 ribs celery rough chop
  • 2 carrots, rough chop
  • 1 turnip, rough chop
  • 3 cloves garlic, crushed
  • 1 TBS. apple cider vinegar
  • 12 c. of purified water
  • 3 tsp. Himalayan pink salt
  • Cracked black pepper to taste

Ingredients for Chicken & Vegetable Soup

  • 8 cups Organic chicken bone broth (homemade or store bought)
  • 2 cups shredded Chicken
  • 2 Tbs. avocado oil
  • 1 carrot, diced
  • 1 rib celery, diced
  • ¾ c. cauliflower florets, broken into small bite sized pieces
  • ¾   c. green beans, cut into ½ inch pieces
  • 1 c. purple potatoes, peeled and diced
  • 1 small zucchini, sliced in half moon shapes
  • 1 large shallot, small dice
  • 2 cloves garlic minced
  • 1` tsp fresh rosemary, minced (or ½ tsp dried rosemary)
  • 1 Tbs. Fresh Thyme leaves
  • 2 Tbs. Fresh parsley, Chopped
  • 1 tsp. Salt and ½ tsp pepper (or to taste)
  • Optional: Garnish with Lemon Slices, and a variety of your favorite fresh herbs; chives, parsley, thyme, basil.


In a large stock pan heat, avocado oil on medium heat. Add chicken pieces to pan and braise for 5 minutes on each side.

Slowly and carefully add the water to the pan.

Add onion, garlic, carrots, celery, vinegar, salt and pepper.


Let the chicken broth simmer with lid on for 1 hour.

Remove Chicken from pot with tongs, place in a covered container in fridge and let cool, until you can shred it without burning yourself (about 30 minutes).

Remove skin from chicken and discard.

Shred the chicken into bite-sized pieces, store shredded chicken in fridge.

Place the Chicken bones back into the pot or into an instant pot or crockpot and simmer over low heat for 8 hours. Add water to keep bones well covered as the water evaporates.

Remove from the heat, strain broth through a sieve and discard bones and onions/ garlic.

Place broth in fridge, let cool completely.

Remove the cold broth from the refrigerator. Skim the solidified fat that has risen to the top of the both with a slotted spoon and discard.

Heat, Sip, Enjoy!

To Prepare the Soup:

Heat the oil in a large stock pot for 30 seconds. Add shallot, garlic, carrot, celery, sauté for 2 minutes.  Add cauliflower, green beans, purple potatoes, and zucchini. Sauté for 3 minutes.

 Add Chicken broth.  Add shredded chicken. Add herbs, bring soup to a simmer, let simmer for 25  minutes.

Stays fresh for 5 days, or freeze in portions and thaw as needed.

Serve garnished with a wedge of lemon and fresh herbs such as parsley, chives, & or basil.


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Fresh Pistachio-Artichoke Pesto tossed with “Spaghetti”

Valentine’s Day Recipe – Lady and the Tramp’s iconic first doggy kiss over a plate of spaghetti inspired this play on the classic dish!


Fresh Pistachio-Artichoke Pesto tossed with “Spaghetti”

Fresh Pistachio-Artichoke Pesto tossed with “Spaghetti”
  • Serves 2-4- depending on appetite
  • Pick one sauce option or try both and serve side by side for a colorful presentation.

Pasta Ingredients:

  • 3 crookneck yellow Squash, (use a spiralizer tool to create spaghetti size strands) You may also use zucchini or use both. Buy spiralized squash noodles in your produce department to save time.
  • 4 cups boiling water with a pinch of Himalayan pink salt

Pasta Directions:

  • Make spaghetti strands with the squash (use your spiralizer directions).  Right before serving cook your squash:   Bring water to boil & add a pinch of salt. Turn off heat. Add squash to the pot and let sit for about 2 min. This will lightly blanch the squash, so it is tender. Strain squash in a colander.
  • Place squash in a bowl and toss each serving with about 2 Tbs. of Pesto.  Delicious served as a main dish with wild caught fish, organic chicken, turkey meatballs or sautéed Applegate chicken sausage.
  • You can also use the leftover pesto as a yummy spread on top of chicken or fish before or after baking.

*Pro Tip: to boost the flavor and nutrients on your plate I recommend garnishing your dish with Hemp hearts- also known as vegan parmesan cheese for its buttery & nutty flavor. Hemp hearts provide a great source of Omega-3 and omega-6 fatty acids- these are essential monounsaturated fatty acids that your body requires for many functions. Omega-3s are important for the health of your eyes, brain, blood vessels, lungs, immune system and reproductive system, Omega-6 is important for skin and hair growth & maintaining good bone health.

Pesto Sauce Ingredients:

*Tip: Pesto can be made up to 2 days ahead- warm before tossing with “spaghetti”

  • 2 cups fresh basil

* In addition to Basil, add other fresh herbs you may have on hand like Thyme and parsley, if desired

  • 4 cloves garlic
  • ½ cup pine nuts
  • ½ cup raw pistachios
  • 1 cup artichoke hearts, packed in water- in a glass jar
  • ½ cup olive oil
  • 1 tsp.  Himalayan pink salt
  • ½ tsp. cracked black pepper
  • 2 TBS Fresh lemon juice

Pesto Sauce Directions:

  • Place all pesto ingredients in a blender. Pulse until smooth.

Star Ingredient Profile: Did you know that Artichokes contain one of the highest reported total antioxidant capacities amongst vegetables? This diuretic vegetable exhibits an aid to digestion, strengthening the liver function and gall bladder function, and raising of the HDL/LDL ratio. This reduces cholesterol levels, which reduces the risk for arteriosclerosis and coronary heart disease. 

Creamy Roasted Red Peer Sauce1

Creamy Roasted Red Pepper Sauce

Tip: Sauce can be made up to 2 day ahead and warmed before use.

Creamy Roasted Red Pepper Sauce 2


  • 3 Large organic red bell peppers
  • 3 cloves garlic
  • ¼ cup basil
  • 2 Tbs olive oil
  • ¼ cup pine nuts
  • ½ tsp Himalayan pink salt
  • Freshly cracked pepper to taste
  • ½ cup Califia farms brand Better Half- Original flavor
  • 2-3 sprigs fresh Thyme & or rosemary- de stemmed & minced (optional)


  • Pre-heat oven to 450 degrees.  
  • Place bell peppers on baking sheet, pop in the oven to roast for about 20 min. Use tongs to turn the bell peppers halfway through.
  • Let peppers cool- till they are cool enough to handle, then peel of the skin. Discard the stem and deseed.
  • Place roasted peppers in a blender with the remaining ingredients and pulse until creamy and smooth. Serve warm over “spaghetti”.  Delicious served as a main dish with wild caught fish, organic chicken, turkey meatballs or sautéed Applegate chicken sausage.

Star Ingredient Profile: One of the many things I love about bell peppers is their amazing variety of colors. One cup of freshly sliced bell pepper contains about 1,500 micrograms of beta-carotene, the equivalent of approximately 1/3rd small carrot. Interestingly, red bell peppers may contain greater amounts of beta-carotene than their fellow bell peppers in the yellow and orange category. However, these yellow and orange bell peppers still contain more total carotenoids than the reds. On the list of potential carotenoids provided by bell peppers are alpha-carotene, antheraxanthin, beta-carotene, capsanthin, capsorubin, cryptoflavin, cryptoxanthin, lutein, lycopene, vicenin, and zeaxanthin.

See additional Valentine’s Day Recipe Here.

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Valentine’s Day Recipe – Chocolate Mousse


I can’t think of a better way to express your love for yourself and your loved ones, then a wholesome home cooked meal.  The gift of love & presence is the greatest gift of all!  Treat yourself to some quick & easy heart healthy recipes.

Make Dessert First: This delectable dessert can be made up to 2 days ahead for strategic meal planning, this leaves you with more time to share with your loved ones.

Chocolate Mousse

1 serving = ½ cup.  Yields about 4 servings


  • 2 Large Ripe Avocados
  • ¼ c. cacao powder
  • 1 tsp. Vanilla extract
  • 2 tsp powdered Stevia/ 6 drops liquid stevia 
  • 3 TBS coconut milk


Put all ingredients in the blender (except Stevia), pulse until smooth.  Taste and add stevia to taste. Pop in refrigerator.  Consume within 2 days or freeze in portions and enjoy as a frozen treat- tastes like a fudgesicle.

Serving suggestion: Serve topped with fresh berries or unsweetened shaved coconut!

Star Ingredient Profile: On a 100-gram basis. Avocado has 35% more potassium (485 mg.) than bananas (358 mg). They are rich in B vitamins, as well as vitamin E and Vitamin K.  Avocados have a high fiber content of 75% insoluble and 25 % soluble fiber.

See additional Valentine’s Day Recipe Here.

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