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.  

Butternut Squash and Lentil Soup

I’ve been making this soup lately and my family eats it all up and asks for more!  It’s hearty and healthy so you can feel good making this for your family.  This soup is loaded with heart healthy vegetables and tons of plant based protein and fiber. 



1 butternut squash peeled, seeded, and chopped into 1 inch cubes

2 yellow onion chopped

1 stalk of celery chopped fine

1 red bell pepper chopped fine

1 bag of spinach chopped fine

3 carrots, peeled and chopped fine

3-4 cloves of garlic chopped

1 bunch of parsley chopped

1 cup of red lentils from TJ’s

1 cup of split peas from TJ’s

1 tablespoon of coconut oil

1 carton of low sodium vegetable broth – 4 cups

2 cups of water

sea salt and cracked pepper to taste

1 tablespoon of oregano

Prepare vegetables ahead of time on a large chopping board so everything is ready to go.  Heat up large stock pot and add coconut oil to bottom of pot and melt.  Add in all vegetables and saute for a few minutes.  Add lentils, broth, and water and bring to a boil.  Put lid on and lower heat to a slow simmer for about 30 minutes.  Check and stir and simmer for another 20 minutes.  Use emulsifier to blend soup to make it thick and hearty.  Taste and adjust seasonings as needed.  Enjoy!


Pumpkin Oat & Raisin GF & Dairy free cookies

I’ve been making these quite a bit lately for special occasions and realized that I don’t have these on my site!  Well, I need to fix that, so here you go! 



1/4 cup of coconut oil melted

1 egg

1/4 cup of almond butter

1/2 cup of raisins

1 can of organic pumpkin

2-3 tablespoons of honey

1 cup of old fashioned oats GF

1/2 cup of ground almonds

1/2 cup of brown rice flour or other GF flour

1/4 cup of ground flax seed

3 tablespoons of chia seeds

1 tablespoon of baking powder

2 tsp of cinnamon

1 tsp of pumpkin pie spice


note:  If you are looking for a chocolate treat, omit the raisins and add semi sweet chocolates instead!  Yum!


Preheat oven to 375.  Add wet ingredients to large mixing bowl and mix with a fork until incorporated.  Add dry ingredients and mix slowly and carefully until mixed together.  Batter should look moist, but not too wet and should stick together.  Using a spoon, drop batter into 1 1/2 inch rounds onto cookie sheet.  Bake for 15-18 minutes.  Cookies will look a little on the brown side because of the spices and flax seed, so that’s normal!  They are healthy and delicious, yet will satisfy your sweet cravings.


Mama Jen’s Fall Harvest Raw Protein Bars

I don’t know about you, but I feel all warm and fuzzy when I think about fall flavors.  I adore pumpkin spice and apples with cinnamon.  Somehow, when we eat foods like these, they make our day a little easier to handle.  So, we want fall flavors, but not fall calories!  Aha, I have the solution!  Check out my raw protein bars revved up for fall!


1/4 cup of coconut oil

1/2 cup of raw almond butter

1 cup of unsweetened apple sauce

1-2 tablespoons of honey

3 tablespoons of pumpkin butter from Trader Joe’s

1 cup of gluten free oats

1/2 cup of oat flour

1/4 cup of coconut flour – if needed.  I often use coconut flour to absorb moisture if bars are too wet. 

1/2 cup of ground flaxseed

1/2 cup of raw sunflower seeds

3-4 tablespoons of hemp seed

3-4 tablespoons of chia seeds

1 tablespoon of pumpkin pie spice

1 tsp of cinnamon

Directions:  Mix wet ingredients first in a bowl with a fork.  Then add dry ingredients and mix until incorporated.  Batter should be able to stick together, but not wet and glistening.  Scoop out into a small pyrex dish about 8X8.   Press down until batter is sealed together.  Place plastic wrap over dish and refrigerate for at least two hours.  Cut into small squares about  1 1/2 inches and enjoy!  Note:  don’t leave these bars out all day in the heat because they won’t hold together well.  If you are traveling with them, keep them cool or in a refrigerated pack.