Vegan Apple Cinnamon Muffins

1 T chia seeds
3 T water
2 cups whole wheat flour
1/2 cup brown sugar
2 teaspoons baking powder
1 teaspoon cinnamon
1/4 teaspoon salt
1 cup cinnamon applesauce
1/2 cup olive oil

Heat oven to 375 degrees.
Mix chia seeds and water and set aside.
Spray muffin tins with nonstick spray.
Mix flour, sugar, baking powder, cinnamon, and salt in a bowl.
Mix in chia mixture, applesauce and olive oil.
Evenly scoop mixture into muffin pans.
Bake for 18 to 20 minutes. Test to see if toothpick comes out clean.


Scratch Vegan Spicy Bean Dip

1 lb dried pinto beans
1 can chopped green chilis
1/2 cup olive oil
1/2 cup juice from a can of pickled jalapeños
1 T garlic powder
1 T chili powder
1 T cumin
2 t red chili flakes
1 t salt

Rinse dry beans and put them in a large pot with 8 cups of water.
Bring the water to a boil and boil for 2 minutes.
Move the pot to a cold burner, cover the pot, and let sit 1 hour.
Drain liquid from beans and replace with enough new water to cover the beans.
Bring to a boil, reduce to a simmer and simmer 25 minutes.
Drain beans.
Add beans and all other ingredients to a food processor and process until smooth.

High Protein Vegan Banana Breakfast Muffins


1 T chia seeds
3 T water
3 large, ripe bananas
1/2 cup agave syrup (or honey for non-vegan)
1teaspoon baking soda
1teaspoon baking powder
1 cups spelt flour
½ C all purpose flour
1⁄3cup olive oil
1⁄2teaspoon salt


Mix chia seeds and water and set aside for 10 minutes.
Mash bananas, add syrup and the slightly beaten egg.
Stir in olive oil.
Stir in dry ingredients.
Spoon into greased muffin tins.
Bake 20 minutes at 360 degrees.

No-Bake Honey Peanut Butter Protein Bites

An easy weekday grab-and-go breakfast.Screen Shot 2015-02-16 at 10.53.19 AM


1 C old fashioned oats
2/3 C coconut flakes
1/2 C natural peanut butter
1/4 C flax meal
1/4 C chia seeds
1/4 C chocolate chips
1/4 C clover honey


Stir all ingredients together until well mixed.
Refrigerate for about 1 hour.
Remove from refrigerator and form into 1-inch balls (about 20).
Store in refrigerator in an air-tight container.

Vegan Blueberry Breakfast Muffins

Screen Shot 2015-02-02 at 12.39.29 PMHigh fiber, high protein blueberry muffins.


2 T chia seeds
6 T water
1 cup All-Purpose Flour
1 Cup spelt flour
1/2 cup agave syrup (or honey for non-vegan)
3 teaspoons baking powder
1/2 teaspoon salt
1 C cashew or almond milk
6 tablespoons olive oil
1 teaspoon vanilla extract
3/4 cup blueberries


Mix chia seeds and water and let stand for 10 minutes.
Preheat oven to 400.
Mix all other ingredients, minus blueberries.
Spray 12 muffin tins and fill 2/3 full with batter.
Top each with 1 T of blueberries.
Top off with remaining batter.

Bake at 400 for 19 mins.

Protein Rich Vegan Blueberry Breakfast Bars

2¼ c. Old Fashioned oatmeal
1 c. spelt flour
1¼ c. flour
1½ c. brown sugar
1 c coconut oil
1 1/2 tsp. baking soda
1/2 tsp. salt
3 c. fresh or frozen blueberries
1/2 c. chia seeds
1/4 c. sugar
1 Tbsp. corn starch

Preheat oven to 350 degrees.
In a mixing bowl combine the oatmeal, flours, brown sugar, soda and salt.
Melt the coconut oil and pour over the oatmeal mixture. Mix until incorporated and crumbly.
Press 3/4 of the oatmeal mixture into a 9×13 pan, saving the other ⅓ for the topping.
In a separate bowl, combine the blueberries, chia seeds, sugar and corn starch. Mix until the blueberries are evenly coated.
Pour over the bottom crust.
Crumble the remaining oatmeal mixture over the blueberries. Bake at 350 for 20-25 minutes or until golden brown.
Remove from the oven and let cool completely before cutting.

Lentil Soup to Fight a Cold

Screen Shot 2014-12-07 at 2.34.45 PMDelicious, and easy enough to make even when you’ve got a cold! A great winter lunch.

3 T Olive Oil
6-8 cloves Garlic, minced
1 Yellow Onion, chopped
4 Carrots, chopped
4 stalks Celery, chopped
1 T salt
1 lb Lentils (about 2 cups)
2 qt Vegetable or chicken Broth
1 package frozen chopped spinach
Salt and Pepper to taste

Saute the garlic, onion, carrots, and celery in the olive oil with the salt for about 5 minutes.

Add the lentils and coat them in the oil.

Add the broth and simmer for 30 minutes over medium-high heat.

Add the frozen spinach to the pot and cook until just thawed. Overcooking the spinach will cause it to brown.

High Protein Vegan Pumpkin Muffins

The protein in these muffins is more than doubled by using spelt flour instead of all-purpose flour. Replacing the eggs with chia seeds also makes these a great source of fiber. The recipe I modeled this from called for 3 cups of white sugar! I swapped that for 1/2 cup of dark brown sugar and 1/2 cup of honey.

Ingredients:Screen Shot 2014-11-09 at 4.04.52 PM

  • ¼ cup Chia seeds
  • ½ cup water
  • 2 cups spelt flour
  • 1 cup all-purpose flour
  • 1 tablespoon cinnamon
  • 2 teaspoons baking soda
  • 1 1/2 teaspoons salt
  • ½ C dark brown sugar
  • ½ C agave syrup (or clover honey for non-vegan)
  • 1 can (15 ounces) pumpkin puree
  • 1/2 cup olive oil
  • 1/2 cup orange juice


In a small bowl, mix the chia seeds with the water as let sit for 10 minutes.

Place the rest of the ingredients in the bowl of a stand mixer. Add the soaked chia seeds.

Mix briefly until combined.

Fill each muffin tin about 2/3 full.

Bake at 350 for 25 minutes.

Sweet Potato, Pecan, Quinoa Burgers

Screen Shot 2014-10-23 at 9.19.14 PMTasty, high-protein, vegan, dairy-free burgers.


2 cups peeled, cooked and mashed sweet potatoes

3/4 cup cooked quinoa

1 T olive oil

1 tablespoons maple syrup

1/2 cup chopped pecans

1 cup chopped kale

1/2 teaspoon sea salt


Mash all ingredients together and separate into 4 patties. Warm patties in a skillet over medium heat with a little olive oil until warmed through and slightly crisp.