Pumpkin Mexican Quick Soup

This is one of those quick mid-week night meals where I have ten minutes to put something together.  Well, here you go!  Give this a try and let me know what you think!



1 carton of low sodium vegetable broth

2-4 cups of water

1 can of organic pumpkin

1 40z can of diced green chiles

1 can of low sodium kidney beanw

1 can of low sodium black beans

1 red onion chopped

1 carton of crimini mushrooms chopped

3-4 cloves of garlic chopped

1 cup of quinoa

3/4 cup of brown sprouted rice

1 cup of frozen roasted corn from TJ’s

1 T of chili powder

1 T of ground cumin

1 T of chili pepper sauce from TJ’s

1  T of coconut oil

salt and pepper to taste

Extra garnishes:  slices of avocado, chopped cilantro, lime


Heat up stock pot and coconut oil.  Add onions and mushrooms and saute until translucent.  Add garlic and diced green chiles.  Add all other ingredients except beans.  Bring soup to a boil and then put the lid on and turn down heat to a simmer for about 30 minutes.  Add beans and reduce to low. Check liquidity of soup.  You may have to add more water.   Soup will be ready in about an hour. 

Garnishes to add?  Once you have your bowl of soup, you can add slices of avocado, chopped cilantro, and a squeeze of lime on top.  Yum!



Pumpkin Apple Cranberry Breakfast Bars

Pumpkin Apple Cranberry Breakfast Bars

By: Jen Allan


3 T coconut oil

1 can organic pumpkin

1 large apple chopped with skin on

¼ cup of orange flavored dried cranberries

½ cup unsweetened applesauce

1 organic egg

1 cup of ground almonds

3 T Chia seeds

½ cup of ground flax seed

½ cup of organic gluten free oats

1 tsp baking soda

1 T cinnamon



Preheat oven to 350 degrees.


Directions: Melt coconut oil in bowl. Add wet ingredients and mix with a fork. Add dry ingredients and mix until just incorporated. Batter should be thick, but wet in consistency. Pour batter into prepared baking dish. Bake 28-30 minutes. Allow to cool. Enjoy!

Black Bean and Corn Salad



Black Bean and Corn Salad – perfect for a potluck!  I made this for my son’s end of year baseball party and everyone wanted the recipe.  Let’s just say it was the healthiest thing to eat at the baseball party!! LOL!


2 cans of low sodium black beans drained

1 bag of TJ’s frozen roasted corn

1 red bell pepper chopped

1 large cucumber chopped

1 red onion chopped

1 bunch of cilantro chopped

3-4 cloves of garlic chopped

3 limes squeezed over salad

1 small can of diced green chiles

3 T of chili pepper sauce from TJ’s

1 T of ground cumin

sea salt and pepper to taste


Mix all ingredients together in a large bowl.  Season to taste.  Enjoy summer in your mouth!

Stuffed Mushrooms that Rock!

One of my favorite things to eat are mushrooms.  I love mushrooms!  When you are in the mood for a delicious and homemade meal that’s appetizer size or meal size, check out this recipe.  I have variations to share as well.



About 30 medium size crimini mushrooms with stem and gills out

2 celery stalks chopped finely

2 medium carrots chopped finely

stems of mushrooms chopped finely

1/2 medium yellow onion chopped finely

1/2 cup of Italian parsley chopped

3 garlic cloves chopped finely

1 egg

1/2 cup of toasted bread crumbs or 1/2 cup of ground almonds (to keep carb count down)

1/2 cup of good quality Parmesan cheese – optional  You can also use Nutritional Yeast as vegan option or almond mozzarella from TJ’s

sea salt and cracked pepper to taste

1 T of coconut oil


Directions:  Heat up skillet with coconut oil.  Preheat oven to 375.  When skillet is ready, add onion and saute for 2-3 minutes.  Add in the remaining vegetables.  Saute until tender about 8 minutes.  Remove from heat and place into a bowl.  When cooled, add egg, bread crumbs, and Parmesan cheese.  Mix together until well combined.  Place mushrooms onto baking sheet and scoop mixture into each mushroom until stuffed.  Place in oven for about 25 minutes and cook until lightly browned on top.  Serve immediately.  Enjoy!

Asian Inspired Roasted Veggies and Sprouted Rice

Hi Everyone,

As I am trying to incorporate more plant based dishes in my home during the week, I came up with this recipe and it was a huge thumbs up from the family!  Give it a try!


1 cup of brown and wild sprouted rice from Trader Joe’s

2 cups of low sodium broth

2 red onions chopped

1 carton of crimini mushrooms chopped

2 cups of chopped green beans

1 package of organic broccoli – chop into small pieces – 2 cups

3 cloves of garlic chopped

1 – 1 inch piece of ginger chopped

a bunch of cilantro chopped

1/2 cup of Thai Cashews from Trader Joe’s

2 T of sesame oil

a bottle of liquid coconut amminos

Sea salt and pepper to taste


Directions:  Prepare small saucepan with broth and bring to a boil.  Add 1 1/2 cup of rice and let simmer for 30 minutes.  Preheat oven to 425.  Prepare baking sheet with all veggies and add sesame oil.  Add salt and pepper and toss together.  Bake for 10 minute and then stir.  Bake another 5 – 10 minutes.   Veggies should be tender and still have a crunch.

Prepare a large colorful bowl and place 1 /2 cup of rice in bottom of bowl.  Add 1 cup of veggies and garnish with cilantro and crushed Thai cashews. 


Morning Swamp Gruel! (You gotta have a sense of humor!)

Hey everyone,

Here is a tasty, hearty, and nutrient dense breakfast you are sure to love!  Give it a try!  It’s also GF and dairy free!


Trader Joe’s Muesli mix – 1 cup

1/8 of a cup of ground flaxseed

3 T chia seeds

1 package of Amazing Grass – Green Superfood

3/4 cup of almond milk

1/2 cup of blueberries

Allow muesli to sit for 10 minutes to soak up milk and for chia seeds to expand.  Enjoy!

Tomato Vegetable Soup

It’s cold outside and that means it’s soup time!  There is nothing more comforting for me and my family than to smell a delicious pot of soup simmering away in the kitchen all day.  Here is the recipe for a batch of soup I cooked up this afternoon that I think you’ll enjoy 🙂  Feel free to alter an of the ingredients or use what you have on hand.  You really can’t mess this recipe up.


1 large yellow onion diced

1 small carton of crimini mushrooms diced

4-5 large carrots chopped coarsely

2 large handfuls of green beans chopped

5-6 medium red potatoes

1 carton of bone broth

1 can of diced tomatoes

1-2 T of tomato paste

4-5 cloves of garlic

fresh or dried herbs:  1-2 tsp of basil, thyme, oregano, rosemary

sea salt and cracked pepper to taste.

For a minestrone taste and feel, add 1 T of parmesan cheese.  This is optional of course.

If you have fresh kale or spinach on hand, you can throw those into the soup as well.  These ingredients were what I had on hand today, so that’s what I used and it’s delicious!


Directions:  Use a large pot and pour 4 cups of bone broth and 4 cups of water to a boil.  Add all ingredients in the pot and bring to a boil.  Put lid on and turn down to a simmer for about 45 minutes.  Turn off heat and let sit.  Use an immersion blender and blend about half of soup so consistency is thick and delicious.  Soup will be hearty and satisfying without meat!!



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!