Pumpkin Oat Bars

With pumpkin being high in nutritional value and sweet at the same time, it is commonly used in sweet treats. Usually those sweet treats are packed with sugar, though, which negates the benefits you would have been getting in the first place.

I made these Pumpkin Oat Bars to be a sweet treat, or breakfast, yet have no added refined sugar (except for the optional chocolate chips).

Pumpkin is full of fiber. Fiber helps you feel full longer which keeps you from eating more, therefore can help aid in your weight-loss efforts. Fiber can also “grab hold” of the toxins in your body and you’ll eliminate them.  Being backed-up means your body will continue to reabsorb the toxins your body is trying to get rid of. High fiber diets are also helpful in keeping your heart healthy

Since pumpkins are a great source of vitamin A, they are a great boost to your eye health. Vitamin A also helps maintain healthy skin and bones, too!

It is a common misconception that you can’t eat healthy and have sweet delicious treats. But that just isn’t the case. Whole foods are delicious, nutritious, and sweet! Try these, and you’ll see what I mean!

2 cups oats

1 tsp baking powder

2 tsp cinnamon

1 chia egg 

1 cup pumpkin puree

1 cup non-dairy milk (almond, cashew, or oat work well)

1/2 cup unsweetened applesauce

1 tsp vanilla

1 cup non-dairy chocolate chips (optional) ** raisins are also a good optional add-in

  1. Preheat oven to 375.
  2. Add dry ingredients to a large bowl and mix.
  3. In a separate bowl, whisk together the wet ingredients.
  4. Add the wet ingredients to the dry ingredients and combine well.
  5. Pour mixture into a prepared 8×8 baking dish.
  6. Bake for 35-40 minutes, until set and toothpick inserted in the center comes out clean.
  7. Let cool for 5-10 minutes until attempting to slice.

Butternut Squash Macaroni

In my recipe post for butternut squash apple burgers, I went into more detail about the health benefits of squash, and there are a lot! Technically squash is a fruit, but it is used as a vegetable as it can be roasted, toasted, pureed or mashed. In this dish I used it to make a creamy sauce for a plant-based macaroni and “cheese” dish.

I always had a hard time wrapping my head around the idea of powdered “cheese” you get from boxed macaroni. So if your first thought is, “But squash isn’t cheese, I could never make that substitution, I’d miss the cheese!” Then I implore you to think about that “cheese” powder you may be using instead. Is that really cheese??

Butternut Squash Macaroni passes the kid test, too! My kids asked for seconds, so that’s always a good sign!

1 butternut squash

2 cups dry brown rice pasta

4 garlic cloves, minced

1/4 cup vegetable broth

3 tbsp nutritional yeast

Pinch Himalayan sea salt

1 tsp garlic powder


  1. Preheat the oven to 350. Slice the squash in half, scoop out the seeds, layer minced garlic on baking sheet then lay the squash face down on the garlic and bake for 30-40 minutes. Until fork soft.
  2. Boil pasta according to package directions. Drain water when done.
  3. Once squash is done roasting, let cool until it is easy to handle. Scoop out the flesh and place in food processor with nutritional yeast, salt, pepper, garlic powder, and vegetable broth. Pulse until creamy. (Option to warm the creamy sauce up in a sauce pan or to serve over macaroni as is)
  4. Pour sauce over macaroni and mix well.

Super Salad

You can have a delicious meal while doing tremendous good for your body. Good for you food does not come from a package or manufacturing plant. They come from a plant, you know, like, from the earth.

I would recommend you choose organic foods because you’ll reduce your load of toxic chemicals. When you eat this salad, you are supporting your body’s ability to detoxify itself (which is a normal function of the body), but if you keep putting more toxins in you’re going to have a hard time reducing your burden. Organic greens are pretty inexpensive.

I start with romaine to give my salad bulk. Romaine is a great source of many vitamins and minerals. The A and C can help with reducing inflammation and stopping free-radical damage. Vitamin K can help with bone health and blood health. Also because of A and C, it is great for improving eye health and skin health. The A and C together have even been shown to work to stop cell damage that can lead to cancer. Of course, I don’t have to tell you that the vitamin C is a boost to the immune system. Romaine is also good for digestive and intestine health.

Did you know kale has omega 3 and 6 fats?  Now, omega 6 fats are pro-inflammatory when not the the right ratio to omega-3 fats.  Kale has the right ratio, so it reduces inflammation! Internal and chronic inflammation is what leads to disease. There is a component in kale called isothiocyanates which have been reported to help detoxify the body at the cellular level. Kale stands out in it’s ability to protect against heart disease as well. Kale is a valuable source of folate which helps a healthy pregnancy and also the development of infants.

Not only do I start with romaine and kale, but I also put a generous amount of spinach in my salad. The benefits of spinach are just as profound. It is protective against cancer, heart disease, and diabetes. It boosts your immune system, promotes eye health, maintains bone health, improves skin health and helps the body with detoxification.

Romaine, kale, and spinach are the leafy greens. But I never forget to add broccoli sprouts! Broccoli sprouts are even more healthy than the mature broccoli. Broccoli sprouts have a very high level of enzymes and nutrients which provide the body valuable energy to detox and strengthen the immune system. They have also been called one of the most anti-cancer foods!

Carrots get thrown in there, too. Carrots have been shown to promote healthy skin, slow aging, prevent infection, cleanse the body, protect teeth & gums, and even prevent stroke!

Eating healthy is not boring and gross. It’s delicious and beneficial.

This is just what I add to my salad. It’s anti-cancer, immune boosting, and detoxifying. You could always throw on any other veggies you love. I generally top my salad with one of my homemade salad dressings (which you can find on this blog as well. And I will be adding more soon. Here is my favorite one.). Occasionally I will add my homemade croutons as well.

It is also a good idea to boost the power of this salad by sprinkling on some flax seed and/or any other nuts and seeds you like. Pumpkin seeds are a great option. So are sunflower seeds If you like more crunch in your salad, cashews or almonds would be delicious, too.

1-2 heads of romaine

2 handfuls of kale

2 handfuls of spinach

2 handfuls each of green leaf and red leaf lettuce

1 handful of broccoli spouts

1 handful of carrots

Pain Cream

One of the definitions of pain is a “distressing sensation in a particular part of the body.” And though essential oils can address mental and emotional pain, let’s talk a moment about physical pain. Pain is a message your body is sending you. And though it is critical, for chronic pain, that you address the root cause of that pain, in the short term, using essential oils can help your body feel relief.

As for acute pain (like growing pains or a soreness from a tough workout) essential oils can provide relief rather quickly. Oils get absorbed directly and quickly into the bloodstream and get right to work where they are needed.

This recipe makes for a great massage cream, as well. Just whip some coconut oil until soft and stir in your essential oils. It will keep for a long time in a cool, dark place.

Here is what I use, and I find incredible alleviation from aches and pains.

1/4 cup coconut oil

7 drops Aroma Siez

7 drops Peppermint

7 drops Valor (or Valor II)

7 drops Panaway

7 drops Lemongrass

  1. In a small bowl, stir or whip the coconut oil until it is soft and creamy.
  2. Using a spoon, mix in all the essential oils.
  3. Store in a small mason jar. (It is always best to use glass with essential oils, not plastic)