Cashew Cookie Bites

1 1/3 cup raw cashew bites

2/3 cup gluten free old fashion rolled oats

5 Tbsp. raw unfiltered honey or agave

1 scoop Vanilla Complete whole food shake mix (or your favorite plant-based protein powder)

1/3 cup dairy-free mini-chocolate chips (try Enjoy Life brand)

First, blend cashew and oats in food processor until a flour consistency. Then stir in Vanilla Complete and honey or agave. Chocolate chips can be added to the food processor at the end (which is what I did) or fold in at the end. Roll into bite size balls. Enjoy!


Sweet Potato Lentil Stew

4 C. fat-free veggie broth (organic & low sodium)

3 c. cubed sweet potatoes, peeled

1 1/2 c. lentils, rinsed

3 med. Carrots cut into 1” pcs

1 med onion, diced

4 garlic cloves

¾ tsp ground cumin

1/2 tsp ground ginger

¼ tsp cayenne pepper


¼ tsp sea salt (add salt just before serving)

¼ c. minced fresh cilantro or parsley (add just before serving)


Combine and cook first nine ingredients in slow cooker for 5-6 hours or on the stove for about 45 minutes until lentils are soft.

You can blend for a smooth creamy soup or eat as is.

Stir in cilantro and salt just before serving.

Makes 6 servings.

Nutrition (per serving): 280 calories; 1g total fat; 0.0mg cholesterol; 54g carbohydrates (19g fiber and 12g sugar); 16g protein; 300 DV Vitamin A, 25% DV vitamin C; 8% DV calcium; 30% DV iron.


Mango Bliss Balls

These treats are delicious for dessert or breakfast! The original recipe called for dried apricots but since I had dried mango on hand, I substituted.  Be sure to use organic for all ingredients as conventional fruits and nuts contains toxic preservatives. Nuts, especially walnuts, can also contain BHT as a preservative which has to been linked to increased risk of cancer. Dried fruits may contain sulphur dioxide (sulfites) which has been linked to respiratory issues.  The #1 Rule is to read ingredient labels and buy organic!

1 c of dried organic apricots or mango

1 c. pitted dates

1/2 c raw organic almonds

1/2 c raw organic cashews

1/2 c raw organic walnuts

Set aside 1/2-2/3 cup of pure shredded organic coconut flakes

Place all the items in a bowl (except coconut flakes) and pour boiling water over until covered.  Let soak for 15 minutes, drain and add to a food processor.  Mix until everything is finely chopped. Roll into small balls and roll in coconut. Store in the refrigerator.  Makes about 20-30 balls (depending on the size that you roll them).


Walnut Oil Vinaigrette Dressing

Walnut Oil Vinaigrette Dressing

Walnut Oil Vinaigrette Dressing

Want an deliciously different and healthier option for salad dressing with a few simple ingredients? Try walnut oil which is packed with an average of 1.77 g of Omega 3 per serving (1 Tbs). A Tablespoon of walnut oil contains about the same amount of omegas as a wild salmon fillet.  Walnut oil has a 12 month shelf life and recommended that it be refrigerated after opening.

  • 4 Tbs of walnut oil
  • 1 Tbs of balsamic vinegar
  • 1 tsp of dijon mustard
  • Dash of pink Himalayan sea salt

Combine all ingredients and enjoy!

Sweet & Sour Chicken with Brown Rice

Planning is the key to success when the goal is improving your health. Slow-cooking is an easy way to plan your week with healthy meals. Plan ahead by making one crockpot meal and one stovetop meal on the weekend to ensure you have good options throughout the week. This reduces the temptation to stop and grab fast food.

  • 1 lb chopped organic carrots
  • 1 medium white onion, chopped
  • 6 oz organic skinless, boneless chicken breasts or thighs
  • 2 cups of chopped pineapple
  • 1/3 cup brown sugar
  • 1 Tbsp nonGMO low-sodium Soy sauce or Bragg's Liquid Aminos
  • 1/4 tsp of pink Himalayan salt salt
  • 1/2 tsp ground ginger
  • 1/4 tsp of fresh minced garlic or powder


  • 3 Tbsp Arrowroot powder (healthier thickening agent vs cornstarch)
  • 1/4 c water

Serve with 3 cups cooked brown rice.

Layer carrots and onions in slow cooker. Top with chicken.

Drain pineapple, reserving the juice. Place pineapple over chicken.

Next, mix pineapple juice, brown sugar, soy sauce, salt, ginger and garlic. Pour over the top.

Cook on low 6-7 hours.

Combine arrowroot powder and water then stir into the slow cooker. Cook an additional 30 minutes or until sauce is thickened. Serve over cooked brown rice. Garnish with a bit of dried cilantro.

Walnut Burgers!

Since I love the flavor of walnuts and the amazing health benefits (omega-3s), I am extremely excited about these "burgers". It's also a great way to create a Meatless Monday or any meatless day.

1 cup chopped organic walnuts (or BHT free)

3/4 cup of cooked garbanzo beans or lentils

1/3 cup of ground raw oatmeal or gluten-free bread crumbs

1 tsp smoked paprika

1 TBS Bragg's Liquid Aminos (healthy nonGMO alternative to soy sauce)

1/4 tsp red pepper flakes

1 TBS of apple cider vinegar

1-2 cloves of garlic

1 organic egg

Place all the ingredients, except the egg, in a Vitamix or food processor and blend.

Bake the patties at 350 degrees for 30 minutes and flip on the other side after 15 minutes. Since bread lacks nutritional value and creates digestibility challenges, consider wrapping your burgers in organic romaine lettuce.



Buffalo Chicken Quinoa Salad

My son made this for me on Mother's Day which was a wonderful gift! For a meatless version, you could easily substitute tofu, tempeh or just omit the chicken as it would still be delicious.  Serve the salad room temperature or chilled.

As always, be sure the ingredients are organic, or grown without pesticides and nonGMO.

1/2 cup of diced celery

3/4 cup of grated carrot

3/4 cup shredded cabbage

2 tsp minced garlic

3 cups of cooked quinoa

1 1/3 c cooked and diced organic chicken

1/4 cup diced green onion

1/4 c Buffalo wing sauce

1/2 T lemon juice

1/2 tsp sea salt (pink Himalayan is my favorite)

1/3 cup olive oil

In a large skillet, over medium heat, cook celery and carrots for 5 minutes then add garlic. Remove from heat and place in a large mixing bowl. Add cooked quinoa, chicken, cabbage, green onions, salt and stir. In a separate bowl combine olive oil, hot sauce and lemon juice. Pour dressing over salad and mix.

Edamame & Soy Dipping Sauce


Edamame (nonGMO)

Organic Edamame (nonGMO soybeans) are a great snack full of nutrition. The key is that that must be organic or nonGMO to be healthy or safe.  A 2/3 cup serving contains 120 calories, 4 gram of fiber, 10 grams of protein, 10% calcium, 10% iron and 20% Vitamin C! We purchase the frozen version which is most readily available and prepare as stated below. These make a great snack or lunch entree!

Cook edamame in 4 cups of purified boiling water on medium-high heat for 3 minutes. Drain and season with pink Himalayan/Celtic Salt or with the Soy Dipping Sauce below.  To eat, split the pod with your fingers to remove the beans. Discard the pods.

Soy Dipping SauceIMG_3852

1/4 c orange juice or 1/2 fresh squeezed orange

2 T Bragg's Liquid Aminos (healthy soy alternative)

1 tsp sesame oil

Dash of cayenne pepper

Place all ingredient in a small bowl and drizzle over edamame.


Garlic Potato Soup (vegan)

I've never been a fan of milk-based soups so wanted to create a broth-based version of potato soup. Because the only way I like warm milk (and I only drink plant-based) is swimming in cocoa! On a cold snowy day like today, this soup was simple to make and really warms you inside.  Most of the ingredients you should have available besides the wakame which is optional. I love to add sea vegetables for the salty flavor and nutritional benefits such as iodine, magnesium, calcium, iron, Vitamin D and more.

  • 6-8 cloves of organic garlic, (I chopped the larger cloves but left the smaller ones whole)
  • 5-6 large organic red potatoes cleaned and chopped into small bite size pieces
  • 1/2  red onion, chopped
  • 6 cups low sodium vegetable broth
  • Himalayan or celtic sea salt and ground pepper
  • 2-3 strips of wakame or alari sea vegetables, break into one inch pieces (optional)
  • parsley for garnishing
  1. Parcook the potatoes in boiling water for about 10 minutes.
  2. Cook the onion and garlic in a saute pan until caramelized (I used red palm oil)
  3. Bring the vegetable broth to the boil and reduce to a simmer.
  4. Drain the potatoes and add to broth along with the onion and garlic
  5. Once potatoes are soft, add the wakame/alaria pieces.

I like to serve this soup with raw veggies and hummus and/or a piece of Ezekiel bread toast.

Lazy Cabbage Rolls

One of my favorite foods that mom used to make was stuffed cabbage rolls. She called them galumpkis which is a traditional polish dish.  Yes, I'm half Polish and half Czech so I've heard most of the jokes over my lifetime!

The original version is quite time consuming so I was thrilled when my sister shared her "lazy" version of them. This is a great dish to keep you warm in the winter or any time you need an easy meal!


1 pound grass-fed ground beef

1/2 onion, chopped

2-3 cloves of garlic, minced

1 cup brown rice

2 small cartons of organic tomato soup

1 medium head of cabbage, chopped

1 cup of water

Sea salt and pepper

Cook the grass-feed beef with onion and garlic in a large (4 quart) pan. I like to saute the onion and garlic first in red palm oil for the extra health benefits (High in tocotrienols and carotenes plus a natural source of Vitamin E & A).  Next add the soup, rice and cabbage plus water. Add your favorite herbs and cook until rice is soft around 40 minutes. Add a green salad for a perfect meal!

Gluten-Free Pumpkin Streusel Muffins

Fall is here and when we think fall flavors, pumpkin is at the top of the ingredient list.   It is a low calorie vegetable rich in dietary fiber, anti-oxidants, minerals, vitamins. Pumpkin is one of the food items recommended by dietitians in cholesterol controlling and weight reduction programs.   It's full of vitamin A, and flavonoid polyphenolic antioxidants such as leutein, xanthin, and carotenes. 

We recently made these flavorful muffins for a breakfast event and they were a big hit.  The muffins are gluten free and will sure to become a favorite recipe.  You're family and friends won't believe they are good for them!

Find the recipe at Clean Eating Gluten Free Pumpkin Streusel Muffins

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Comforting Chicken Soup

Comforting Chicken Soup

Serves  4

Prepare the Broth:

  • 1 free-range, organic chicken
  • 3 large organic carrots, cut into chunks
  • 2 large organic celery stalks, cut into chunks
  • 1 large organic yellow onion, quartered
  • 1 clove of organic garlic, diced
  • 2-3 teaspoons Celtic or Himalayan sea salt
  • 1 ½ -2 teaspoons whole peppercorns


Place the chicken in a large stock pot with a good amount of purified, cold water (about 8-10 cups).  Add in the rest of the ingredients and bring to a rolling boil.  Reduce to a simmer and watch for foam to rise. Skim off as needed. Simmer until the chicken is cooked through, about 30 minutes. After the chicken is cooked, remove it from the stock pot and allow it to cool in a large bowl.  Strain the broth through a colander and return the broth to the stock pot. Discard the boiled vegetables.

Prepare the Soup:

  • 4 large organic carrots sliced thin
  • 3 large organic celery stalks diced into small pieces
  • (optional) 1 diced organic yellow onion
  • 1 clove organic garlic, crushed
  • Shred chicken from carcass
  • Salt and pepper to taste

Place the sliced and diced vegetables back into the broth that was returned to the stock pot. Simmer for 10-15 minutes. Add shredded chicken back into the broth. Salt and pepper to taste.

When warmed through, decrease or turn off heat. Ladle into bowls and serve.


Quick alternative:

Don’t let a tight schedule keep you from making this comfort food. If you have organic packaged broth and chicken breasts, you can skip the broth making stage and just put together a healthy, quick, and comforting soup to help you and your family weather the cold and flu season.