Sunflower Seed Butter

I have a great alternative to peanut butter for you!

Of course you could have almond butter or even cashew butter instead of peanut butter…but this one is a SEED butter.

Sunflower seed butter!

Sunflower seeds are a great addition to your diet and here is why:

They have a generous amount of vitamin E which is great for balancing cholesterol, great for your skin, helps thicken hair, a hormone balancer, and good for your eyes, too.

They have a higher percentage of other vitamins and minerals, too,  such as copper, B vitamins, magnesium, manganese, and selenium.

All of that means a boost to your heart health, thyroid support, a guard against bone disorders, balances blood sugar levels, because of the fatty acid lipids it keeps your skin hydrated and wards off damage from sun damage and toxic exposure, and the high magnesium content helps regulate mood disorders

Here is the SUPER easy recipe:

2 cups raw sunflower seeds

  1. Roast the seeds at 350 for about 5-10 minutes.
  2. Put seeds in high power blender or food processor and blend until smooth and creamy. It will take a few minutes, so be patient.  You could add a drizzle of honey while blending if you wanted it a tad sweeter.

**You could add a sprinkle of Himalayan sea salt before roasting if you want.

**Another idea is to add a pinch of cinnamon to the roasting process.

Gluten Free Spaghetti-O’s

Remember the canned pasta you used to eat as a kid from the famous “chef?” 😉

This recipe is a knock-off of that. But better!

To make this gluten free I used brown rice pasta, but there are other varieties of gluten free pasta. Feel free to use whichever you and your family prefer. Or you can make your own pasta.

I personally love making this for lunch because it is really quick and easy. There is never any whining when I serve this up. Sandwiches can get boring, and let’s face it, especially during the summer when we are constantly packing food for the beach or pool, it’s usually a sandwich thrown in the cooler. So when we are actually home for lunch, I like to whip up something other than a sandwich.

15oz no-salt-added organic tomato sauce

2 tbsp milk of almond or cashew milk

1/2 tsp onion powder

1/4 tsp paprika

1 tsp Himalayan sea salt

3-4 tablespoons nutritional yeast

1 cup uncooked gluten free pasta of choice

  1.  In a medium saucepan, stir together everything except the pasta. Bring to a simmer.
  2. Bring a medium pot of water to a boil. Once boiling, put in the pasta and cook until al dente. Drain the pasta then pour the pasta into the sauce, and stir to combine.




Cashew Butter

This is just as easy as the almond butter and a bit quicker, too, because I don’t roast these first. I seem to have an easier time getting the cashews to cream pretty quickly so I have never bothered with baking them.

And you guessed it. ONE ingredient: cashews. Again, like with the almond butter, you could add some Himalayan sea salt if you want.

The process takes a few minutes but it’ll be worth the wait!

  1. Put 1 pound of cashews (and 1/2 tsp salt if desired) in food processor and process on high speed until creamy, stopping every so often to scrape down the edges.

Almond Butter

I love any kind of nut or seed butter. That habit (obsession) can get quite expensive!

You can get almonds at a much more reasonable price in the bulk bin section of your local co-op or natural food store and just make your own.

Here is your ingredient list: almonds.

Yep, that’s it! Now you could add some Himalayan sea salt if you’d like. Which usually I do, but it really isn’t necessary.

It takes a few minutes, but be patient, I swear it is worth it.

  1. Put 1 pound of almonds on a baking sheet at bake at 250 for 15 minutes. Warming them up with help them release their oils better.
  2. Place baked almonds (and salt if desired) in a food processor and set it to high speed. It’ll turn to dust/flour first. Then get clumpy. Keep going. It’ll cream up, I promise. You might need to stop it every 2 minutes to scrape down the sides, but otherwise keep going until it is at the desired consistency you’d like.

Guacamole Sandwich

My family and I went for a hike recently. I knew I wanted to pack lots of food so no one would crash and burn (or get crabby) before we made it back. I wanted something filling but not heavy and full of healthy fats and veggies. This was the sandwich I came up with while staring into my refrigerator figuring out what I could make besides good ol’ PB&J. This is a great option for anytime you need to pack a lunch. And the possibilities of what veggies you can stack on it are enormous. Sprouts! Cucumbers! Spinach!…..


1/2 avocado, mashed



juice of half a lime OR Young Living Lime essential oil (2 drops)

romaine lettuce

Cashew Cheese Sauce***


  1. Mash up half an avocado with a pinch of cilantro and 3 drops of lime EO.
  2. Spread the avocado mixture on 1 slice of bread then top with a slice of tomato and some lettuce and vegan cheese.

*** To make the cashew cheese sauce:

⅓ cup cashews (if you don’t have a high power blender, you’ll want to soak them for 30-60 minutes before blending)

3 tbsp nutritional yeast

juice of half a lemon

½ tsp Himalayan sea salt

1 small clove garlic

3 tbsp water

  1. To prepare cheese sauce put all ingredients into a blender and blend until smooth.



Garlicky Croutons

These crunchy garlicky croutons are a MUCH better alternative to the store bought variety. Have you read the ingredient list on those lately?? I used my homemade bread and natural ingredients to make these gems and you’re sure to love them just as much as I do.

5 cups of bread cut into cubes

4 tbsp of vegan butter (or 2 tbsp butter and 2 tbsp olive oil. An infused olive oil is a GREAT addition to meet your taste needs)

2 medium garlic cloves, minced

1 tbsp fresh parsley finely chopped

1/2 tsp sea salt

1/4 tsp fresh ground black pepper

  1. In a small saucepan, combine the butter/oil, garlic, parsley, salt and pepper until melted. Set aside and let the flavors infuse while you chop your bread.
  2. Drizzle seasoned butter/oil over your bread cubes and mix until there is an even coating on the cubes.
  3. Spread bread on baking sheet at bake at 375F for 18-20 minutes.