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(Cooking and Nutrition)


Banana Pancakes


  • 1 Banana

  • 2 Eggs


  • Mix together banana and eggs (works best in a blander)

  • Heat a non stick skillet

  • Add batter to the skillet in shape of a pancake

  • When bubbles start to form, flip pancake over until cooked on both sides

  • Remove from heat and place on a plate. Enjoy!

Banana Pancakes

Mac and Cheese


  • 1 16 oz of pasta of choice

  • 1/4 cup butter from pastured cows

  • 1/2 cup sprouted white wheat flour

  • 1 1/2 cup of milk (raw if possible, or non-homogenized low-temp vat pasteurized)

  • 1 cup cream (raw if possible, or from grass grazed cows)

  • 1 1/2 cup shredded sharp white cheddar (from raw milk if possible)

  • 1 tsp Dijon mustard

  • 2 tsp of seal salt

  • A dash of pepper


  • Cook pasta according to package instructions

  • Mean while, place butter on a sauce pan and let melt at low heat

  • Add flour slowly whisking constantly, cook until mixture is even

  • Slowly add milk and cream (keep whisking) cook until mixture is thick and begins to bubble up

  • Next, add the rest of the ingredients until cheese is melted and mixture is even and smooth

  • Add pasta and stir until thoroughly combined, cook for two minutes.

Mac and Cheese

Apples and Peanut Butter


  • 1 large apple, cored and sliced into 6 rings

  • Granola (check ingredients for allergen information)

  • Chocolate chips or raisins (optional)


  • Cut apple into small slices

  • Spread SunButter on apple slice

  • Sprinkle with granola and chocolate chips or raisins if desired.

  • Top with another apple slice. Repeat using remaining apple slices.

Apples and Peanut Butter

Hummus Turkey Wrap


  • 1 tablespoon of hummus

  • 3-4 slices of turkey meat

  • Half an avocado

  • 2-3 slices of red pepper

  • Flour tortilla


  • Place tortilla on plate or flat surface

  • Spread hummus across the tortilla

  • Add turkey, avocado, and red pepper

  • Roll tortilla like a burrito

Hummus Turkey Wrap

Tortilla Soup


  • 1 tablespoon olive oil

  • ½ onion, diced

  • 4 garlic cloves, minced

  • 2 cups chicken broth

  • 1 (10 ounce) can enchilada sauce (medium)

  • 1 cup crushed tomatoes

  • 1 (15.5 ounce) can black beans, drained and rinsed

  • 1 cup frozen corn

  • ½ teaspoon cumin

  • ¼ teaspoon paprika

  • ¼ teaspoon black pepper

  • 1 tablespoon lime juice (about half of a lime)

  • 1 tablespoon fresh cilantro, chopped

  • avocado for garnish, if desired

  • tortilla strips for garnish, if desired

  • cilantro for garnish, if desired


  1. Add oil to a large saucepan.

  2. Add in onion and saute for 2-3 minutes.

  3. Add in garlic and cook for 1 minute.

  4. Pour in chicken broth, enchilada sauce, crushed tomatoes, black beans, corn, cumin, paprika and pepper.

  5. Bring to a simmer and cook for 10 minutes.

  6. Stir in precooked shredded chicken and warm through.

  7. Take off of the heat and add in lime juice and cilantro.

  8. Serve immediately and garnish with avocado, tortilla strips or cilantro if desired.

Tortilla Soup

Banana Chips


  • 2 bananas peeled

  • 1 cup fresh squeezed lemon juice

  • Honey

  • Olive Oil


  • Preheat oven to 200 F

  • Slice bananas no more than ¼ inch thick.

  • Line a baking sheet with parchment paper. Brush with a light coat of olive oil

  • Dip slices in lemon juice, and then place on prepared baking sheet

  • Bake for 1 ½ hours, then turn chips over and bake for about another  1 ½ hours

  • Drizzle chips with honey once they’re out of the oven


Apple Pie Bites


  • ⅓ cup brown sugar

  • 2 teaspoons ground cinnamon

  • 3 tablespoons butter, melted

  • ⅓ cup chopped walnuts or pecans

  • 1 Granny Smith apple, cored and sliced into 8 (1/2-inch) slice

  • 1 (8-ounce) can Pillsbury Original crescent rolls


  • Heat oven to 375°F. Line cookie sheet with parchment paper. Set aside.

  • Unwrap the crescent roll and separate the triangles.

  • Combine sugar and cinnamon in a small bowl.

  • Evenly spread butter onto each triangle.

  • Sprinkle each triangle with a lot of sugar and cinnamon mixture, and sprinkle with the pecans or walnuts,

  • Wash the apple and cut into 8 equal slices.

  • Place a piece of apple on each triangle of dough (on a wider side) and roll it in a croissant.

  • Arrange crescent roll croissant(bites) on a cookie sheet.

  • Spread the remaining butter on each crescent roll croissant and sprinkle with additional sugar and cinnamon.

  • Bake for 12-15 minutes, until golden.

  • Remove from oven and let cool for 10 minutes before serving.


Sugar Free Peach Lemonade Ice

1 medium peach, peeled and sliced

1 medium to small lemon, either juiced or rind cut off (see note on lemon above)

1/2 tsp liquid stevia

2 Cups of ice


Add all ingredients to a high powered blender or food processor.

If the lemon has a lot of seeds, just juice it and use the juice. If it doesn't have seeds or just a couple that you can pick out, cut the rind off and put the whole lemon in.

  • Blend or process everything until smooth and creamy.

Sugar free Peach Lemonade Ice

Zucchini Pizza Bites


  • 1 tablespoon olive oil

  • 3 zucchini, cut into 1/4-inch thick rounds

  • Kosher salt and freshy ground black pepper, to taste

  • 1/3 cup marinara sauce

  • 1/2 cup finely grated mozzarella

  • 1/4 cup pepperoni minis

  • 1 tablespoon Italian seasoning


  • Preheat oven to broil.

  • Heat olive oil in a large skillet over medium high heat. Working in batches, add zucchini and cook, flipping once, until golden, about 1-2 minutes on each side; season with salt and pepper, to taste.

  • Place zucchini rounds onto a large baking sheet. Top each zucchini round with marinara, mozzarella and pepperoni minis.

  • Place into oven and cook until the cheese has melted, about 1-2 minutes.

  • Serve immediately, sprinkled with Italian seasoning, if desired.

Zucchini Pizza Bites

Blueberry Oatmeal


  • 1 Cup frozen blueberries

  • 1 ½ tbsp water

  • 1 tbsp honey

  • ¼ tsp vanilla extract

  • Pinch of salt

  • ½ tsp cornstarch

  • 1 Cup dried oats, cooked


  • In a small saucepan, combine the blueberries, water, honey, vanilla extract, and pinch of salt

  • Stir all of them together, the sprinkle on the cornstarch and mix evenly

  • Bring to a boil, then let simmer for 5 minutes, or until thickened

  • Serve on top of oatmeal

BlueBerry Oatmeal

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