Sweet Potato Oat Bran Muffins

These Sweet Potato muffins are moist and dense and perfect for breakfast or for a snack. I looked to see what I had on hand and combined whole ingredients and topped it with toasted chopped almonds, rolled oats, and unsweetened coconut.  I think the coolest part of all is that all the ingredients go in the blender and you’re done in 5 minutes. I definitely want to make these again!


Sweet Potato Oat Bran Muffins


  • 1/2 cup oat bran
  • 1 1/2 cups rolled oats
  • 1 tsp baking soda
  • 1 tsp pumpkin pie spice
  • 1 tsp vanilla
  • 3 Tbl honey or about 5 medjool dates
  • 2 eggs
Place all ingredients in blender
Grease muffin pan
Fill about 2/3 full
top with toasted almonds, oats, and coconut.
Bake about 12 minutes

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Cucumber Peach Goodness Smoothie

On a busy weekday mornings, a smoothies hits the spot. Since it’s officially Spring, I am using my blender more and experimenting with new smoothie recipes.  Peaches are so naturally sweet that you don’t need honey or any other type of sweetener for this smoothie. IMG_20160129_091535 (1)

Cucumber Peach Goodness Smoothie


  • 1/2 peeled cucumber
  • 1 banana
  • 1 cup frozen, peeled, and chopped peaches
  • 1/2 cup almond milk
Place all ingredients in high speed blender.
Blend on high.
Enjoy your breakfast.



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Fried Egg and Veggie Toast

There are so many ways to cook eggs and I don’t think I can say which is my preferred method.  I’m sure you have your favorite ways to eat eggs, but just expand your mind a bit and imagine the countless ways and the variety of recipes that utilize eggs.  Here I share one of those ways. Eggs are what I often eat for breakfast or lunch.  For example, use whatever vegetables you have in your fridge and get creative by looking for ways to incorporate veggies into your diet.

In this recipe I used yellow bell peppers, portobello mushrooms, onions, and kale.  If you have zucchini, eggplant, spinach, or anything else that can be sauteed, go for it.  After you do it a couple of times, you won’t need a recipe, because it just becomes second nature.  My kids love these veggie toasts as much as I do and it makes me feel like a good mom because I’m feeding them veggies for breakfast.


Fried Egg and Veggie Toast

Prep Time: 10 minutes

Serving Size: Serves 2


  • 2 slices of bread. (I use gluten free bread but any bread of your choice will do.)
  • 1/4 of a yellow or red bell pepper, sliced
  • 1/2 portobello mushroom, sliced
  • 1 kale leaf roughly chopped (remove rib from center)
  • 1/4 yellow onion, sliced
  • 2 eggs, fried
Chop veggies and sautee in olive oil or coconut oil.
Fry eggs.
Toast bread slices
Place veggies on toast. Top with egg.
*Optional (Serve with Salsa)

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Vegan Overnight Buckwheat Groats

I’m crazy about overnight oats for several reasons, but mainly because they are so simple to prepare and are so nutritious. Preparation requires about five minutes of your time and you won’t be disappointed. The best part is that it’s all done when you wake up and are ready to feed your family. It’s very easy to change the recipe around by adding cocoa, as in the case for this recipe or a simple teaspoon of vanilla for a simpler version, which works well with a variety of fruit toppings. But sometimes you just gotta have chocolate, or maybe you always gotta it. Either way, you’ll love the flavor and texture.

In this recipe I used Raw Buckwheat Groats. Widely available at your grocery store or health food store such as Whole Foods.  Look for them in the bulk section where they are super affordable.  I prefer Raw Buckwheat over the toasted groats because of its delicate flavor and nuttiness. Buckwheat is actually not a grain but a seed, therefore it’s great for those who are sensitive to wheat such as myself.

Buckwheat is great for your cardiovascular system, regulates flood sugar, and has health promoting nutrients equal to or higher than many veggies. Can you believe that one cup of groats contains 23 grams pf protein and 17 grams of fiber?

Raw Buckwheat groats



Chia seeds, yogurt, almond milk, mashed bananas, and honey are added into the groats to create a powerhouse of nutrients.


Your oats and chia will absorb the almond milk and expand overnight in the fridge.


Layer with berries, bananas, almonds, and coconut cream or yogurt.


Your family will feel like you are feeding them dessert for breakfast.

So delicious!



Vegan Overnight Buckwheat Groats


  • 1 1/4 cups almond milk
  • 4 Tbl chia seeds
  • 1/3 cup plain yogurt
  • 2 Tbl raw buckwheat groats
  • 2 mashed bananas (not too finely mashed)
  • 2Tbl cocoa powder
  • 1tsp organic honey
I medium sized bowl, combine buckwheat and chia seeds with almond milk.
Mix in yogurt. Then add mashed bananas, cocoa powder, and honey.
Cover bowl and store in fridge overnight.
Layer with berries, bananas, coconut bream, or yogurt.

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“Featherlite” Pancakes (Adapted from Rosa Parks recipe)

This week the Library of Congress released some interesting information regarding one of America’s most famous civil rights activist, Rosa Park, whom we all know as the woman who wouldn’t give up her seat to a white man.

Rosa said, “You must never be fearful of what you are doing if it is right.” She said she was simply tired of “giving up.”

"Featherlite Pancakes"

In the hundreds of letters and manuscripts obtained by the Library of Congress was a handwritten recipe for “Featherlite” Pancakes.  Rosa had included a special ingredient in there that makes these pancakes unique. Can you guess what that ingredient is? When I read about these pancakes this morning and saw the recipe, I felt the challenge to remake them in a healthy way.

In honor of Black history month and Rosa Parks, I hope to do this recipe justice.

Featherlite Pancakes

The first thing I did was substitute regular flour for gluten-free all purpose flour. I get mine at a neighborhood health food store but it’s widely available at any grocery store.

I replaced shortening with coconut oil, regular cow’s milk with almond milk, and sugar with honey.


The dry ingredients are sifted together to ensure you get the smoothest of pancakes.


Combine wet ingredients and add almond milk to it. When well combines and smooth add wet ingredients to dry ingredients.

Did you guess what the special ingredient is yet?


 Once the bubbles start to pop, flip your pancakes over. The baking powder makes all the difference in the rising of your pancakes and produces fluffy pancakes.



Serve with fruit and toppings of your choice. I decided to cut up bananas. I think they make a good combination with “peanut butter,” Rosa’s special ingredient. Drizzle with maple syrup or honey.

I found out that it was unusual for that time to have peanut butter be an ingredient inside the batter. Normally peanut butter or fruit would be incorporated as a topping. Maybe Rosa Parks was ahead of her time.


These “Featherlite” pancakes are truly light and the peanut butter gives it so much depth and richness.   Any recipe can become healthier and be nourishing by substituting basic ingredients for wholesome ones.  I hope this inspires you you try Rosa’s pancakes and discover ways to make healthy choices daily.

Healthy and Gluten free “Featherlite” Pancakes (Adapted from Rosa Parks recipe)


  • 1 cup gluten-free all purpose flour
  • 2 Tbl baking powder
  • 1/2 tsp salt
  • 1 egg, beaten
  • 1 1/4 cups almond milk
  • 1/3 cup peanut butter, melted
  • 1 Tbl coconut oil
In a large bowl combine dry ingredients. In a separate bowl mix wet ingredients except for almond milk. After wet ingredients are well combined add almond milk. Mix all wet ingredients together.
Add wet ingredients to dry ingredients and fold until just combined.
Cook pancakes evenly on both sides.
Serve with bananas or fruit of your choice and maple syrup.

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