Pumpkin Banana High Nutrient Breakfast Bars – GF & Diary Free

Hi Everyone,

I’m always playing around and tweaking my recipes.  Here is the recipe that I made for the last day of the Fall Fitness Challenge as a thank-you to all of you!  Make these bars and your family will be so happy!


2 T coconut oil

1 can of organic pumpkin

1 egg

1 cup of unsweetened applesauce

2 bananas mashed

1 cup of gluten free oats

1/2 cup of ground almonds

1/2 cup of ground flax seed

1/2 cup of gluten free flour or oat flour

3 T chia seeds

1/2 cup of raisins

2 tsp baking soda

2 tsp pumpkin pie spice

1 tsp cinnamon


Directions:  Preheat oven to 350 degrees.  Get a large bowl and use a fork to mix all wet ingredients.  Add in dry ingredients and mix slowly until all is incorporated.  Do not overmix.  Mixture should be moist, but not very wet.  If it is too wet, then add a little more flour until consistency is moist but sticking together.

Prepare a 9 X 11 baking pan.  Place batter in baking pan and press down until mixture is “sealed” and pressed down completely with no air gaps.  Bake for about 28-30 minutes.  Allow to cool.  Enjoy!


Simple Tomato and Vegetable Soup

I am always on the hunt for simple go-to recipes that are nutritious, plant based, and that can be made in about 30 minutes.  Trader Joe’s has recently come up with a riced vegetable medley in their produce section that I am loving!  It’s a mixture of cauliflower, broccoli, carrot, yellow onion, and green onion.  Here is a soup recipe I made today and wanted to share.


4 cups of Water or broth – you can use low sodium vegetable broth if you want to add more flavor.

1 can of low sodium tomato sauce

1 package of TJ’s riced veggie mix

1 cup of sprouted brown rice

2 frozen cubes of garlic ( of course you can use fresh)

2 frozen cubes of basil ( of course you can use fresh)

1 T dried oregano

salt and pepper to taste.

Other ingredients to add in:  frozen chopped spinach, peas, or beans of your choice. 

Directions – Add in all ingredients and bring to a boil for a minute or two, and then back down to a simmer with lid partially opened for about 10 minutes.  Stir, and place the lid on securely on low heat for another 10 -15 minutes.  Turn heat off and let steam and stand for 10 minutes. 

You can serve with freshly chopped basil and a sprinkle of Parmesan cheese, or just enjoy as is!  It has an Italian flavor so if you want to enjoy a weekend meal out of it, enjoy a small piece of warmed french bread and salad to go along.  Enjoy!



Vegetarian Trio for Dinner!


Hi Everyone,

Check out this tasty, nutritious, and quick meal for mid-week!


TJ’s bag of riced broccoli, cauliflower, carrots, onions

chopped cilantro – 1/4 cup

rice wine vinegar – 2 T


salt & pepper

coconut oil

carton of mushrooms

basil, garlic, white wine

romaine lettuce & salad fixings.


Heat up a saute pan with a little coconut oil.  Add bag of TJ’s veggies and saute until translucent.  Remover from heat and add in chopped cilantro, juice of a lime, rice wine vinegar, salt and pepper to taste.

Heat up a sauce pan and add in mushroom, garlic, basil, and white wine.  Bring to a quick boil, then back to a slow simmer for 20 minutes with lid on.

Make a salad! 

Plate up with three vegetarian delights!

Blueberry Lemon Nutrient Dense Pancakes – GF & Dairy Free

Hey all, if you are ever craving a weekend treat, but don’t want something that is high in sugar and filled with empty calories, give my pancakes a try!



1 cup of GF flour – such as Bob’s Red Mill

3/4 cup of ground almonds

1/2 cup of ground flaxseeds

2 T sugar

2 tsp of baking soda

1 lemon grated zest

1 1/2 cups of plant based milk such as almond or coconut

2 eggs

2 T coconut oil melted

1 banana

1 cup of fresh blueberries


Directions:  Using a fork, mix dry ingredients in a separate bowl.  Using a fork, mix wet ingredients in a separate bowl and then pour into main bowl with flour mixture.  Smash banana and mix  in.  Add in blueberries and melted coconut oil.   Mixture should be thick, but able to spread out on pancake griddle or large saute pan.  Heat up griddle to about 350.  Using a ladle, scoop out batter and pour onto hot griddle to form about a 4-5 inch pancake.  Cook 2-3 minutes, or until golden brown on bottom and bubbles appear at the top.  Flip and cook another 2-3 minutes.  Serve with your favorite syrup, powdered sugar, or heated up berries!  Slices of banana on top make a nice presentation!




GF & Dairy Free Lemon Tart

Every now and then you need to indulge yourself with a dessert.  Recently, I was given a ton of lemons by one of my clients and I immediately thought of a lemon tart!  It’s been a long time since I’ve made one, so here’s the recipe I came up with that is GF and dairy free.  Enjoy!




3/4 cup of earth balance

1 tsp vanilla extract

1/2 cup of organic sugar

1 cup of GF flour

3/4 cup of ground almonds



1/2 cup of organic sugar

3/4 cup of lemon juice

1 lemon zested

3 eggs

2 T flour

1 T confectioners sugar


Preheat oven to 350 degrees.  Mix crust ingredients until incorporated and moist.  Press into prepared pie pan and refrigerate for 30 minutes, then bake for 15-20 minutes.  Mix all filling ingredients until incorporated and blended.  Pour filling into pie dish and bake for 25-30 minutes.  Make sure center of pie is set.  Allow to cool.  Serve and enjoy



Lemon & Rosemary Hummus

I adore hummus and I think I eat it just about every day.  You can use it as a spread on a sandwich or wrap, you can dip raw veggies in it, you can top a salad with it, the ideas are endless!  This is a hummus recipe I make all the time.  Give it a try!



2 cans of rinsed low sodium garbanzo beans

2 cloves of garlic

Juice of 1 lemon and all of lemon zest

1 T of chopped fresh rosemary

1/4 cup of tahini

1 T of ground cumin

sea salt to taste

cracked pepper to taste

Extra virgin olive oil – About 3 -4 T


You’ll need a food processor of some kind.  Add in all ingredients to food processor.  You may need to add a couple Tablespoons of water to get the mixture going.  Add in extra virgin olive oil and mix until well incorporated.  Spoon into a beautiful serving bowl and top with a sprig of rosemary.  Enjoy!


Zucchini Pancakes


Hey everyone.  Do you have too many of those summer zucchini’s out in the garden and you need some ideas of what to do with them?  This is a twist on an Ina Garten’s recipe, but I made this over the weekend and my son Ryan, who is a picky eater and has proclaimed that he despises zucchinis, actually ate these and had seconds!  I personally think you can eat these for breakfast, lunch, or dinner. 


2 medium zucchini – about 3/4 pound grated

1/2 cup of finely chopped red onion

1 clove of garlic finely chopped

1 T of chopped herb, such as oregano

2 eggs lightly beaten

6-8 T of flour (can substitute gluten free flour)  Need low carb? You can also use ground almond flour.

1 tsp baking powder

1 tsp salt

1/2 tsp ground black pepper

2 T coconut oil


Grate the zucchini into a bowl and add the onion, garlic, and egg.  Stir in 6 T of flour, baking powder, salt, and pepper.  If the batter if too runny, add extra flour.  Heat a large saute pan 10-12 inch over medium high heat and melt the coconut oil.  Lower the heat to about medium and drop a large spoonful of batter into the pan.  Cook the pancakes about 2 minutes on each side until golden brown and then flip. 

Condiment ideas?

Add a dollup of tzaziki – the Greek yogurt dill sauce on top

Add hummus and lettuce and put into a sandwich

Add spicy chili sauce to rev up the experience


Mama Jen’s Morning Breakfast Bars

Hi Everyone

I know I have a couple of recipes on my page, but inspiration and recipes change over time, and I thought I would post the recipe that I’m currently making for breakfast.  My family gobbles these up and they are both tasty and nutrient dense!  This recipe can be tweaked to your liking and is very adaptable.  If you have a nut issue, you can substitute sunflower seed butter instead of ground almonds.  Notice this recipe is GF and Dairy free.  You can also make these the night before and leave covered with tinfoil for the morning.  They are lovely toasted in a toaster oven.


1-2 tablespoons of coconut oil – melted.

2-3 ripe bananas mashed

1 cup of unsweetened applesauce

1 egg

Ingredients of your choice to add in:  1 cup of organic blueberries, 1 cup of chopped apple, 1 cup of baked yams,  1 cup of shredded zucchini, 1 can of pumpkin, or another fruit or veggie of your choice.

If using blueberries, add in grated lemon zest.  If using apples or zucchini, add in 1 tablespoon of cinnamon.  If using pumpkin, add in a pumpkin pie spice blend.  You can add in 1/2 cup of raisins for apple, zucchini, yam, or pumpkins.

1 cup of GF oats

1/2 cup of ground almonds

3 tablespoons of chia seeds

1/2 cup of ground flaxseed

1 tsp of baking soda

Directions:  Preheat oven to 350.  Prepare a pyrex or baking dish that’s 9 X 11 or 10 X 10. 

Add wet ingredients into bowl and mash up.  Add dry ingredients and stir with a fork until combined. 

Add in batter and press down until there are no air gaps.  Bake for about 25 minutes.  Enjoy!



Raw Chocolate Chia Seed Pudding – Dairy free & gluten free

Honestly, I could eat this entire bowl, but my kids would beat me to it!  Give this a try the next time you are craving something chocolatey!  The good news is that is it so nutritious and good for you – wow!


4 – 8 oz containers of coconut cultured yogurt – vanilla flavored

1/2 cup of chia seeds

3-4 T raw powdered cacao

1/4 cup of almond milk

Mix ingredients together in a bowl until all ingredients are incorporated.  Place covered bowl into the refrigerator and let stand for a few hours.  Enjoy!

Lemon and Spinach Spring Spaghetti – GF & Dairy Free

Here is a very light and delicious meal that is perfect for mid-week.  My kids gave this a huge thumbs up the other day and said, “Mom, you need to post this on your blog!”  So, here you go!


1 package of brown rice spaghetti – or pasta or your choice

1 can of low sodium garbanzo beans rinsed

1 package of shelled edamame

1 bunch of fresh spinach chopped

1 lemon – zested

2 cloves of garlic chopped

A few leaves of fresh basil chopped

1-2 T hemp seed

2-3 T  extra virgin olive oil

1 T coconut oil

salt and pepper to taste

Prepare stock pot with salted water and boil spaghetti until it’s al dente.  Drain and pour back into stock pot.  Prepare a skillet with 1 T of coconut oil and saute basil, garlic, and spinach for about 1 minute only.  Add back into the stock pot and add garbanzo beans, edamame, lemon zest, salt, pepper, and a little olive oil.  Sprinkle with hemp seeds on top.  If you really enjoy lemon, you can squeeze the lemon directly onto your dish for extra bright flavors.