Apple Oat Muffins



Apple Oat Muffins

Liquid Ingredients

1/2 cup applesauce

1/4 cup oil

1 tsp salt

1 TBSP vanilla

1/4 cup water

1/4 cup honey


Dry Ingredients

1 1/2 cup rolled oats

1/2 cup flour

1 TBSP cornstarch

1 TBSP baking powder

1/8 tsp coriander

1 cup raisins

1 apple diced

1/4 cup nuts

1/2 cup shredded coconut




  1. Preheat oven to 375 degrees.
  2. Put the liquid ingredients into a medium bowl and mix well.
  3. In a separate bowl, measure the dry ingredients and stir together well.
  4. Now, add the dry ingredients to the liquid mixture.
  5. Take a mixing spoon and stir both the liquid and dry ingredients together.
  6. When thoroughly mixed, spoon into greased muffin tins, or into an 8×8 casserole dish.
  7. Bake in preheated oven for 25 minutes.


*These delicious oat muffins are a little more dense than typical muffins.

Caramel Corn

½ cup unpopped popcorn

¼ cup peanut butter (can substitute with almond butter)

1/3 cup molasses

¼ tsp salt


Preheat oven to 200 degrees F.

In a hot air popper, pop the ½ cup of popcorn kernels

Add to a saucepan the peanut butter, molasses, salt, and stir well.

Bring “caramel” to a boil for about 15-20 seconds, stirring constantly.

Immediately pour over popped corn and stir well to cover all the popcorn.

Bake for 45 minutes.

When cool, store in an airtight container.


Blueberry Muffins

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Dry ingredients 

1 cup unbleached all-purpose flour

1 cup whole wheat flour

1 TBS aluminum-free baking powder

1/3 cup sugar or sweetener of your choice.

1 cup fresh blueberries


Liquid ingredients

1 ¼ cup water

1/3 cup oil

½ tsp salt

½ tsp vanilla



*Preheat oven to 400F.

*Prepare muffin tins – spray tins with cooking spray or add muffin liners

*In a medium-sized mixing bowl, combine the flours, baking powder, and sugar, then stir with a whisk.

*Stir the fresh blueberries into the flour mixture. (If using frozen berries, add after dry and liquid ingredients have been mixed)

*In a separate bowl combine the water, oil, salt, and vanilla.

*Add the liquid ingredients and stir well.

*Spoon mixture into a standard-sized muffin tin and sprinkle with ground walnuts.

*Bake for 23 minutes.



Peanut Butter Cookies

¾ cup natural peanut butter

½ cup honey

1 tsp vanilla

¼ tsp salt

2/3 cup flour


Preheat oven to 350 degrees F.

In a bowl, mix together the peanut butter, honey, vanilla, and salt until creamy smooth.

Sift the flour into the peanut butter mixture and mix well.

Set dough aside to rest for about 5-10 minutes.

With a tablespoon, spoon out dough and roll between the palms of your hands to form a ball.

Place dough balls onto cookie sheet lined with parchment paper.

Dip a fork into flour and press dough down in a crisscross pattern to form the cookie.

Bake for 8 – 12 minutes. Be careful not to let them overbake!


Quick Breakfast Oats

1 cup unsweetened milk

½ cup rolled oats*

2 tbsp chia seeds

1 tbsp maple syrup

½ ripe banana diced

1 tbsp shredded coconut*

Pinch of salt



Pour the milk into a bowl, mug, cup, or jar. Add maple syrup, banana, coconut, salt and stir well.  Add rolled oats then chia seeds and stir. Cover and put in the fridge overnight or let sit for 15-20 minutes if you prefer it room temperature.  Top with fresh berries or fruit of your choice and a dab of pear cream or yogurt. Enjoy!


*Optional. Toasting the rolled oats and coconut adds a nice flavor, but is not necessary.


Pear Cream

Pear Cream


1/2 cup cashews

1 – 15oz can fruit juice sweetened pear halves, as well as the liquid

1/4 tsp salt

1/2 tsp vanilla flavoring

1/4 cup coconut milk

1 TBS maple syrup

Add all ingredients to the blender (add only half the liquid from pears at first), then blend until creamy smooth. Add the rest of the liquid, or just enough until you get the desired consistency.


Use as topping on waffles, french toast, granola, in a fruit salad, or try as frozen popsicles.





Layered Bean Dip

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1 16 oz can refried beans

1 cup guacamole

1 8oz container sour cream

1 cup salsa

1 cup cheese sauce, or grated cheese

2 Roma tomatoes, diced

1/2 bunch green onions, sliced

1 cup black olives, sliced


Cook the refried beans ahead of time and let cool.

Layer in this order:

Refried beans


Sour cream


Cheese sauce or grated cheese

Sprinkle chopped tomatoes, green onions, and olives.

Serve with chips and enjoy.

Cream Cheese Penguins

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Things you need:

1 can large olives

1 can medium olives

1 carrot

1/2 cup cream cheese or hummus




  1. Wash and peel the carrot
  2. Slice the carrot into 1/4 inch thick pieces
  3. Cut a wedge out of the slice of carrot to create the feet and beak
  4. Take a medium-size olive and put the beak into the opening of the olive to form the head
  5. Take a large olive and cut out a small section
  6. Now fill the large olive with cream cheese to create the penguin’s body
  7. Put the penguin together by sliding a toothpick through the head, body, and feet

Quinoa Salad

3 cups cooked quinoa*

1 diced avocado (diced)

1 15 oz can black beans (drained and rinsed)

1 medium cucumber (diced)

¾  cup grape tomatoes (cut in half)

½ cup cilantro (chopped)

½ cup green onions (sliced)

½ cup salsa


Cook the quinoa then cool to room temperature.

Add the remaining ingredients to the cooled quinoa and mix.


*How to cook the quinoa

2 cups water

1 tsp salt

½ tsp cumin

2 tsp onion powder

1 cup quinoa

Bring water and seasonings to a boil.

Add quinoa, stir, cover, and reduce heat to low and simmer for 25-30 minutes.

Cheezy Spread

2 cups of water

¼ cup quick oats

2 ½ tbsp lemon juice

½ cup nutritional yeast flakes

¼ cup cornstarch*

1 tbsp onion powder

¼ cup sesame tahini

1 tsp salt

2 oz jar pimentos (or 3TBS)



Add all ingredients to the blender and blend until smooth.

Pour into a saucepan and cook on medium, stirring constantly until thickened.

Pour into a greased small loaf pan or another mold.

Cover with plastic wrap and chill overnight in the fridge.

Remove from mold and slice.