Oat Bars

I’m not really sure why I haven’t posted about these sooner. They have been a staple in our house for years. When I batch cook our snacks for the week, these are always one of the snacks I make.

1 cup creamy peanut butter

3/4 cup raw local honey

3 cups quick oats

  1. Melt the peanut butter and honey in a saucepan.
  2. In a medium bowl, add the 3 cups of oats. Pour on the honey/PB mixture. Stir until combined.
  3. Press into an 8×8 square baking dish. But you don’t have to bake it! Just let it sit until cooled then cut into squares. You could speed along the cooling process by putting them in the refrigerator if you want. They can be stored at room temperature or in the refrigerator.

Breakfast Cookies

This is kind of the recipe that isn’t really a recipe. I do measure out the bananas and oats but everything else is just an add-in and I don’t measure.

You can get creative with this one. I have made them with raisins. I have made them with chocolate chips. I have added a 1/2 tbsp of honey. I have even made these without adding the cinnamon and vanilla. They can be made to suit your taste!

3 mashed bananas

1 3/4 cup quick oats

1 tsp vanilla extract

1 tsp cinnamon

  1. Preheat oven to 350.
  2. Mash the bananas then stir in the oats.
  3. Add the vanilla and cinnamon (and/or whatever you want to add in!)
  4. Drop by spoonful on a baking sheet. Bake for 15 minutes.

Yeast Free Gluten Free Sandwich Bread

Not only is this sandwich bread yeast and gluten free, it is also dairy free, egg free, and sugar free! But trust me, it is NOT taste free.

It is a more dense bread than typical whole wheat sandwich breads, which I LOVE. It could tend to be more crumbly because it is lacking eggs and gluten which are binders so to get around having crumbly bread just keep it stashed in the refrigerator.  Easy fix!

This came together easily in minutes! If you have allergies to be concerned about in your home this is the bread for you!

3 cups brown rice flour

2 tbsp aluminum free baking powder

1 1/2 tsp baking soda

1 tsp Himalayan sea salt

2 1/2 cups coconut milk

5 tbsp ground flax seed

1 tbsp apple cider vinegar

  1. Preheat oven to 350 and grease a loaf pan with coconut oil.
  2. In a large bowl, whisk together the dry ingredients.
  3. In a separate bowl, combine the milk and ground flax. Let sit for a minute so the flax gets gummy. Then mix in the apple cider vinegar.
  4. Combine the wet and the dry ingredients and mix well.The dough is more like a thick batter.
  5. Pour the dough into the loaf pan and smooth the top so it is even.
  6. Bake for 65 minutes until bread is golden brown.
  7. Let the bread cool at least 10 minutes before turning out onto a cooling rack.
  8. Allow the bread to cool completely before attempting to slice.

The Trouble With Gluten

What if I told you that you had an autoimmune disorder or a potentiality to one right now and you don’t even know it?

What if I told you that you had a gut lining that was wrecked and allowing substances to enter into your bloodstream before it was broken down small enough for your body to recognize it and synthesize it appropriately.

Once these substances get into the blood stream, your body perceives them as a threat and your immune system starts attacking. This causes inflammation. If this inflammation doesn’t heal, then it leads to autoimmune disorders.

There are nearly 160 conditions related to gluten causing inflammation. Most might seem, on the surface, that they have nothing to do with the food you are eating. But these recurring “annoyances” you feel are signals from your body. Little messengers letting you know something is not right. While it may be commonplace for the majority of people to not feel well (fatigue, brain fog, joint pain, acne, bloating, depression, obesity, insomnia) they are in no way normal. Our body was not designed to feel that bad. We chalk it up to aging, but aging doesn’t have to be painful and disease-ridden.

So what is the culprit causing this distress in our body? In EVERY body? GLUTEN.

I highly recommend EVERYONE read a book called Autoimmune Fix by Dr. Tom O’Bryan. In his book he states, “The spectrum of autoimmunity is a progressive state of disease that runs from vibrant health at one end to degenerative disease at the other. In between lies a broad range of varied but related stages that build on each other, usually moving in the direction of more disease….The health deterioration can be measured in terms of its intensity by the level of antibodies. Where there is a slight elevation of antibodies, some people may have noticeable symptoms, while others with tremendously high levels of antibodies may have no symptoms at all….We can’t feel when antibodies are killing off our cells in the earlier stages, so there is nothing to alert us to the tissue damage until it progresses to the point where clinical illness is apparent.”

That’s scary stuff! What does gluten have to do with it? Gluten is what causes your gut lining to become permeable, allowing substances to enter the blood stream and cause the inflammation which leads to tissue damage. This tissue damage leads to organ inflammation which leads to organ damage, which is the point you might start feeling symptoms. Organ damage leads to a fully diagnosed disease.

No one should be eating wheat. The human body was not designed to adequately break down and process it. Even if you don’t have an allergy to gluten (celiac disease) you still have a sensitivity to gluten. Dr. O’Bryan explains, “There will be just as much or more inflammation with gluten sensitivity as there is with celiac disease.” So you aren’t home free just because you don’t have celiac disease.

I have never felt this strongly that everyone MUST read a book as I feel with Autoimmune Fix. One tiny bite of gluten containing food and it ignites a fire in your gut that spirals out of control. Stop fanning the flames and get the gluten out.

You must read this book! I have a link here to order it or a link on my homepage. This will be the most important book you read pertaining to your health and the health of your family.




Curried Veggies and Brown Rice

Full of plant food and busting with flavor. This dish is probably one of the quickest one I have made. Especially if you prep your rice in a crock pot ahead of time so it is ready when you need it.

I ALWAYS cook my rice in a crock pot on the days I am making a rice dish. It’s just much faster that way. I never use instant rice because instant rice can be lacking in nutrients having been processed before being boxed. Plus, I find that the non-instant rice has more flavor.

Definitely keep this on your menu for those nights when you need dinner on the table fast!

Prep your rice:

1 cup long grain brown rice

2 cups vegetable broth

  1. Add the rice and the broth to your crock pot and cook on low for 6 hours or high for 4 hours (check manufacturers settings). Set to warm once your rice is finished, to save until you are ready to prep your meal.

Main Dish:

1 tbsp olive oil

1 tsp smoked paprika

1 tsp cumin

1 1/2 tsp chili powder

1 tsp garlic powder

1 1/2 tsp curry powder

1/2 tsp Himalayan Sea salt

1 large onion, chopped

16 oz bag organic frozen mixed veggies

1 cup organic frozen peas

vegetable broth (as needed)

cooked brown rice (see above)

  1. Add olive oil and seasoning to a skillet on medium low heat. Let the seasonings “pop” for a minute. They get REALLY flavorful this way.
  2. Add the onion and turn up the heat to medium high. Make sure to stir and coat the onion with all the spices. Cook onion for 5 minutes. Add a splash of veggie broth if it seems dry and to keep onion from burning.
  3. Add rice and remaining veggies. Again, add a splash of broth if it seems dry and it looks like you need more moisture. Let it cook for a few minutes.
  4. Take off the heat and serve hot.



Mac and Veggie Cheese

Need to sneak more veggies into your diet. Or your kids diet? This mac and “cheese” is just the ticket!

The sauce is full of nutrition thanks to the added veggies, cashews (healthy fats!), and nutritional yeast (B12!).

For the “cheese” sauce:

1 cup diced potatoes

1 cup chopped carrots

1 small chopped onion

1 cup raw cashews

juice of 1/2 a lemon

1 tsp Himalayan Sea Salt

1 tsp mustard

1 garlic clove, minced

1/4 cup nutritional yeast

vegetable broth (to cover about an inch above the veggies in the pot)

To make the sauce:

  1. Add chopped potato, carrot and onion to a sauce pan and cover veggies with vegetable broth.
  2. Boil until tender, about 10 minutes.
  3. Scoop out the veggies and place in a food processor along with the remaining sauce ingredients AND 3/4 cup of the veggie broth you used to boil the vegetables.
  4. Blitz all ingredients in the food processor. Keep going until smooth, or you get the consistency you like. I don’t like mine too runny.

Putting it all together:

Cheese Sauce (above)

16 ounces gluten free elbow pasta (I like this brand because it doesn’t get mushy like brown rice pasta tends to get if you aren’t super careful)

  1. Cook pasta in a large pot according to package instructions. Drain and return pasta to the pot.
  2. Pour cheese sauce over cooked pasta and mix well. I like to add a little more of the saved vegetable broth at this point, which you can do depending on how thick or runny you like your mac and cheese to be.

The “cheese sauce” recipe above, because of the cashews, will leave your sauce a little gritty. Kinda like a chunky peanut butter, only smaller chunks. I like that. My boys liked it, too, but requested I try something that was smooth. So below is a more smooth sauce recipe if that is more your style.

Smooth Cheese Sauce

2 cups peeled, diced potatoes

1 cup chopped carrots

4 tbsp olive oil

1/2 cup unsweetened cashew milk

1/2 tsp garlic powder

1/ tsp onion powder

1/2 tsp Himalayan Sea Salt

1/2 tsp smoked paprika

4 tsp mustard (yellow or dijon will work)

  1. Boil carrots and potatoes until tender.
  2. Place vegetables in a food processor with remained ingredients and bend until smooth.