Friday, November 17, 2017

Bahamas - Day 7

the green is in the water channal

Today due to the snorkeling being too rough, we have exchanged our tour to go see the caves. We went to the Lucayan National Park to see caves, mangroves, and beaches. Prior to leaving Captain Brian blessed us with an amazing piece of coral. He also offered my hubby and youngest a 3+ hour boat ride for free. My hubby thought it would be too long of a ride for our son.
Coral from Captain Brian

Queen Esther was our driver yesterday for snorkeling. We asked her to run an errand for us on the way home. She did with such joy. We were thankful she was our driver today to the Lucayan National Park and Caves.
The Lucayan National Park had interesting composting bathrooms, after using the bathroom, 1 scoop of pine shavings are poured into the toilet.
Composting toilet

Joe and Tim in one of the caves
walking through the mangrove forest

Gold Rock Beach

Lucayan Estuary
Queen Esther spoiled us rotten and after our tour she tooknus to Banana Beach to an amazing restaurant with Guava Duff's and Mango Daiquiris.
Banana Beach and a Mango daiquiri
The view was amazing as was the food.
Banana Bay Beach
This is our last night here. What a wonderful family vacation we have enjoyed this week!
Friday night is the resort's outdoor movie night. The movie tonight is Arrival.

Thursday, November 16, 2017

Bahamas - Day 6

This morning our son woke us before 6, before the sunrise. Makes one wonder what plans he has for the day that he needed such an early start. It is a beautiful morning today! Our plan is to go on a power boat ride for our youngest and husband and snorkeling/private beach trip with the rest of the family.
Our son LOVED the power boat ride. He started laughing when we told him he was going on a boat ride and laughed until he fell asleep.
The sea was too rough for snorkeling, the boat ride out to the reef was an adventure all on it's own. While waiting for the shuttle ride back to the resort, we walked the beach and found at least 6 Sea Biscuits and a medium size beautiful conch shell.

Wednesday, November 15, 2017

Bahamas - Day 5

This morning we woke to off and on rain. The older boys have gone to the beach for the morning, our younger son and hubby spend the day at the pool, while I am baking a whole food, plant based apple pie for our sunset cruise captain. Captain Brian is bringing the ingredients he can get and a sharp knife. How wonderful to meet yet another person, in another part of the world wanting to eat in a healthier manner!!!

He was able to bring, a pie crust, a bag of red apples, oatmeal, 6 dates, a lime, and salt. We had a package of apple cinnamon oatmeal that we added and a 1/2 cup of pineapples. You can't have apple pie without cinnamon.
This is what I did, Captain Brian will let me know if it is any good, I have celiac and can't eat gluten.

Cored and sliced the red apples and squeezed half a lime over them with a dash of salt to let them sit for about 15 minutes.
Pureed the dates with water, 1/2 cup of pineapples, the other half of the lime juiced and mixed the puree with the apples.
For the topping I blended the oatmeal, including my hubby's pack of apple cinnamon with a handful of the apple mixture to add some sweetness.
Baked for 30 minutes, rotating at 20 minutes.

If it is any good, we may make another one tomorrow.

Tuesday, November 14, 2017

Bahamas - Day 4

Day 4 in the Bahamas is again beautiful!!! Wonderful day at the pool! The people here are so kind, they brought our son a float to paddle around the pool for hours.
Our plans for the day are relaxing at the pool and this evening a sunset cruise for my hubby and I.
our captain , Brian, for the evening!

the sun setting

Monday, November 13, 2017

Bahamas - Day 3

Day 3 is just as beautiful as day 2. The weather is amazing, already 75 this morning. It is wonderful having all three of our boys with us on this vacation. Today's plan is to go to Port Lucaya Marketplace.
The resort had a party tonight, chicken, rice, and beans with free Bahama Mamas or fruit punch.

Such a beautiful sunset. Good night everyone.

Sunday, November 12, 2017

Bahamas - Day 2

This morning we woke to the birds singing and the water lapping in the marina and a wonderful 74 degrees.

We enjoyed breakfast outside

a morning stroll

We are now in search of a grocery store  for some of the island's seasonal fruits and vegetables. Our taxi driver told us mangoes, bananas, yams, breadfruit should be on our list, greens are on mine.

From our grocery shopping we were able to piece together a Teriyaki Lentil dish.
We boiled potatoes, stir fried mushrooms and carrots in Cindy's Kitchen Teriyaki Hibachi Style . We tossed in a can of brown lentils (rinsed and drained) and the potatoes. It tasted amazing/ We served this with a salad and Cindy's Kitchen Tomato Basil Dressing

According to the Bahamians, I have a unique gift, my sinuses can tell the change of barometric pressure creating a headache when a storm is approaching. I asked if rain was in the forecast, with a long tale about no one can predict the weather... I mentioned that my head told me it was going to rain. Since it did, I am now the resident weather girl. 
Rainbow from the afternoon showers
Our two other sons arrived tonight to start this family vacation.

Bahamas - Day 1

We left for the Bahamas today at 8:30. Two airplane rides later we arrived. Our son did great!!! FYI the Fort Lauderdale TSA doesn't like a nutribullet in one's carry on luggage. The blades are considered a dangerous weapon. That bag was checked on the second leg of the journey.

We have arrived at the Ocean Reef and Yacht Resort. We were greeted and blessed by some of the nicest people, including our taxi driver, giving us their featured drink, Bahama Mama. We are off to dinner, until tomorrow.

Wednesday, November 8, 2017

Acorn Squash recipe from Rawmazing

The Acorn Squash recipe is from Rawmazing. We used millet instead of quinoa and broccoli instead of swiss chard. This recipe was amazing; however, when making this again, I might make more of the Sage Cream Sauce to add to it. I would also recommend using this recipe without the squash as a holiday stuffing recipe.

Preheat oven to 350 degrees


  • 2 acorn squash
  • 1 yellow onion, quartered and sliced
  • 2 stalks celery, diced
  • 2 carrots, diced
  • 1 bunch (5 stalks and leaves) swiss chard, leaves cut into ribbons and stems diced
  • 2 cloves garlic, minced
  • 1/2 cup dried cranberries
  • 1/2 cup shelled, raw pumpkin seeds
  • Himalayan salt and fresh ground pepper to taste
  • 3 cups cooked red quinoa
  • Sage Cream Sauce (recipe below)

  1. Cut acorn squash in half. Scoop out seeds and place cut side down on baking tray lined with parchment. You can also grease with a tiny bit of avocado oil.
  2. Bake at 350 for 1 hour. Set aside.
  3. Place onions, celery and carrots in a large sauté pan over medium heat. Cook, stirring occasionally until onions are translucent. You can add a little water if things start to stick.
  4. Add chard and continue cooking until chard is wilted.
  5. Stir in garlic, cranberries and pumpkin. Cook for an additional minute or two.
  6. Stir in cooked quinoa remove from heat.
  7. Stir in sage cream sauce.
  8. Fill baked squash with quinoa mixture.
  9. Place back in oven for 1/2 hour.

  • Sage Cream Sauce
  • 1/2 cup cashews, soaked until soft (at least 6 hours)
  • 1/2 – 3/4 cup water
  • 1 tablespoon nutritional yeast
  • 1 teaspoon lemon juice
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 tablespoon dried sage or 2 tablespoons fresh sage
  • pinch Himalayan salt and pinch fresh ground pepper
  1. Place all ingredients in blender except sage, salt and pepper. Blend until smooth.
  2. Add sage, salt and pepper. Pulse to combine. Do not over blend, you just want the sage lightly blended in.

Saturday, November 4, 2017

Vegetable Broth from Scraps

We often make our own vegetable broth due to the large amount we use. We freeze our vegetable scraps and once a gallon bag is full it is time to make broth.

Onion peels
shallot peels
mushroom stems
celery ends and leaves
carrot peels
herb stems
pepper stems
sometimes cabbage or broccoli stems (this depends on what our plans are for the broth that week)
2 bay leaves
parsley, tarragon and thyme
8 cups of water

Directions: water sauté the frozen scarps, then add the 8 cups of water and herbs. Bring to a boil and then reduce heat to simmer, partially covering for 45 minutes to an hour. Strain the broth and store in mason jars in the quantity you will use. We use 2-3 cups at a time. Once cold, it can be refrigerated  for 4-7 days or  frozen for up to 6 months, leave enough head room when freezing so the jar doesn't burst.

November Holiday Potluck 2017

This month's theme is whole food plant based holiday dishes. I love all of our potlucks but sharing holiday favorites with a group of ladies that are healthy is a special treat for me each year. This year's holiday favorites was no different. Thank you all for a wonderful year and blessing me with your friendships!
December we will be meeting at Sassool's with a white elephant gift exchange, December 2nd at 1.


Chickpea Cutlets

Cauliflower stuffing
1 head organic cauliflower
1 organic carrot
1/2 organic onion
6 cloves of garlic
1 sprig fresh basil
1 sprig fresh parsley
1 Tbsp. fresh thyme
1 Tbsp. dried rosemary
2 Tbsp. tamari
½ cup pecans, chopped (optional)
½ cup dried cranberries (optional)
METHOD 1. Chop the cauliflower in a food processor until minced into a rice-like texture.  set aside. 
2. Combine the carrot, onion, garlic, basil, parsley, thyme, and rosemary in the food processor. Pulse until minced. Transfer to a large non-stick skillet and cook over medium heat for 6 minutes. 3. add the cauliflower and cook for another 10 minutes, covered, stirring occasionally.
 remove from heat. add the pecans and cranberries if desired, and let stand, covered,
 for an extra 5 minutes. add the tamari and combine well.  serve and enjoy.
from Naked  Food Magazine

Mushroom Gravy double recipe

No Mushroom Gravy tapioca starch was substituted for corn starch.

Green Bean Casserole

Roasted Butternut Squash with Hazelnuts, Apples and Quinoa
substituting kale for spinach.and butternut squash for acorn.

Sweet Potato Souffle

The Sweet Potato Souffle recipe is from Brenda Cobb's Holiday cookbook (this was my favorite!!!)
6 cup diced and peeled sweet potatoes
1 tsp salt
2 tsp nutmeg
2 cups soaked over night cashews, rinsed and drained
2 cups pitted dates, soaked overnight, reserve the soaking water to use if needed

Combine in the high speed blender and blend until smooth

Fold in
2 cups raisins, soaked over night  and drained
2 cups pecans or walnuts, soaked over night  and drained

Cranberry Relish

2 cups of raw cranberries

3/4 cup of dates dates 
1/2 cup apple juice
Directions: Place everything in the food processor. After well chopped, add 1 orange and 1 apple to pulse until well mixed. We also added the juice of one orange. 

Cherry Mango Juice

Apple Streusel Bars

Homemade syrup for lung mucus from

This recipe is an homemade syrup for lung mucus from We made a half batch. We have been surrounded with flu-like symptoms ending with a lingering mucus cough. Just in case we are prepared.

1/2 tbsp marshmallow root (Althaea officinalis)
1/2 tbsp flaxseed
1/2 tbsp sage
1/2 lemon, sliced
2 cups filtered water
1/2 cup of Pure Maple Syrup


Put the water in a small saucepan, then add the pure maple syrup.
Preheat the pure maple syrup on a medium heat.
Add the rest of the ingredients and turn the heat on low.
After 15 minutes take the saucepan off the heat and strain.
Take a tablespoon of the syrup three times a day.
Use it until you feel some improvement and your cough is gone. Keep the syrup in your fridge.

Friday, November 3, 2017

Mushroom Bourguignon

This Mushroom Bourguignon tastes amazing, even someone who doesn't like mushrooms LOVED it!

  • 1 3/4 pound assorted mushrooms, such as cremini, portobello, shiitake or porcini, trimmed and cut into chunks
  • 2 1/2 tablespoon extra-virgin olive oil, divided (we omitted and used vegetable broth instead)
  • 3/4 teaspoon fine sea salt, divided 
  • 2 carrots, diced
  • 1 large onion, diced
  • 5 cloves garlic, chopped
  • 2 stalks of celery (we added)
  • 1 bay leaf (we added)
  • 1/4 cup tomato paste
  • 1 1/2 cup red wine
  • 1 1/2 cup vegetable broth or mushroom broth
  • 3/4 teaspoon dried thyme
  • 1/2 teaspoon ground black pepper

In a large pot, heat 1 1/2 tablespoons of the oil over medium heat. Add mushrooms and 1/2 teaspoon of the salt and cook, stirring frequently, until mushrooms brown and have released most of their liquid, about 12 minutes. Transfer to a bowl. Add remaining 1 tablespoon oil to the pot and place over medium-high heat. Add carrots, onion and garlic; cook stirring frequently, until onion is golden, 8 to 10 minutes. Add tomato paste and cook, stirring, 2 minutes. Stir in wine and simmer until reduced by half.

Return mushrooms to the pot and add broth, thyme, pepper and remaining 1/4 teaspoon salt. Bring to a boil, lower heat and simmer, uncovered, until sauce is very thick, about 20 minutes.

We served this over mashed Japanese Sweet Potatoes, using broth to cream them.

Thursday, November 2, 2017

raw apple streusel bars

We made half of this Apple streusel recipe.  We weren't sure what we were going to do with a 100 bars. Although there are many steps, it is really quite easy. We topped the bars with sweetened dried cranberries for a more festive appearance, plus I love apples and cranberries!!!

Tuesday, October 31, 2017

October Unprocessed - Day 31 - Spaghetti with Broccoli Balls

This is our last day.
For breakfast I had a berry smoothie and juiced carrots, celery, beet, and apple and our son had a mulberry, papaya, mango chia cereal with almond milk and a pan (water) fried plantain and pineapples.
For lunch we a salad and leftover tacos.
For snack we had apples and dates.

Here is the recipe for the Broccoli Balls and tomato sauce. We used 1/2 cup of aquafaba to replace the eggs. We served this over quinoa and rice pasta.

Monday, October 30, 2017

October Unprocessed - Day 30 - Lentil Tacos

For breakfast I had carrot, beet, apple, celery, ginger juice. Our son had his usual fruit granola.
We didn't make it to bowling or Chipotle today. For lunch we had leftover Creme of Broccoli soup and paleo bread with salads.
Foe snack our son had apples and dates and I had a berry smoothie.
For dinner we had Lentil Tacos. We altered the recipe to our taste stated below.
We served the taco with Japanese white and purple sweet potatoes we found from a local farmer, Tanya, at the farmers market. The sweet potatoes we peeled and diced and add 1 TBS of the taco seasoning mix. They were roasted at 400 for 45 minutes.
We also served it and a  a cabbage and raisin salad with red cabbage we purchased at the farmers market. We used 1 TBS olive oil, 3 TBS water or vegetable broth and chickpea feta instead of the goat cheese.

Lentil Taco Ingredients
  • 1/4 cup vegetable broth or water
  • 4 Tbsp taco seasoning (homemade)
  • red  and green bell pepper, seeded and finely chopped
  • 1 pint of canned tomatoes
  • 1 zucchini or yellow squash, finely chopped
  • 1 onion, finely chopped
  • 2 jalapeno, seeded and minced
  • 4 garlic cloves minced
  • 2 cup cooked lentils
  • 1/4 cup  lime juice
  • 12 organic corn tortillas, warmed
  • 1 avocado, sliced
  • 1 cup chopped fresh cilantro
  • 4-6 lime wedges


  • Heat oil over medium heat in a large nonstick skillet. Add taco seasoning, bell pepper, tomato, onion, jalapeno, squash, and garlic. Cook 5 minutes. Add lentils and lime juice; cook 5 minutes or until warm. Divide lentil mixture evenly among tortillas. Top with avocado, lettuce, salsa and cilantro. Serve with lime wedges

Vegan Worcestershire Sauce from Martha Steart

Due to our son's anaphylactic reaction to all seafood we make our own Worcestershire sauce using a recipe from Martha Stewart for a vegan Worcestershire sauce.
2 cups apple cider vinegar
1/4 cup brown sugar
1 tsp mustard seeds
1 garlic clove
1/2 tsp black pepper
1/2 cup soy sauce (coconut aminos)
1 tsp ginger
1 tsp onion powder
1/2 tsp cinnamon

Directions: Place all ingredients in a medium saucepan. Bring to a boil over medium-high heat; reduce heat to a simmer and cook until liquid is reduced by half, about 20 minutes. Strain through a fine-mesh sieve and let cool completely before using. Worcestershire sauce may be stored in an airtight container, refrigerated, for up to 3 months.

Sunday, October 29, 2017

October Unprocessed - Day 29 - Creme of Broccoli Soup

For breakfast I had a smoothie and juiced carrots, beet, celery and an apple. Our son had his fruit granola.
For lunch we had salads and leftovers.
For snack apples and dates.
For dinner we had the paleo bread (replacing the eggs with aquafaba and the oil with water or broth) with Crème of Broccoli soup

Soup Ingredients:
4 cups vegetable broth (or 2 tsp bouillon powder), plus a 1/4 cup of broth or water for sautéing vegetables
2 cups diced unpeeled potatoes
1 onion, diced
4 cloves, garlic
1 tsp celery seed
1 tsp thyme
1/4 tsp marjoram
1/4 tsp turmeric
1/4 tsp black pepper
1/4 cup nutritional yeast (optional)
1 can chickpeas, drained and rinsed (save the aquafaba for the bread)
1/2 cup cashews
4 cup broccoli florets

Directions for the instant pot
Add the onions and garlic and 1/4 cup vegetable broth or water to the instant pot liner and sauté until the onions are soft.
Add the remaining ingredients except the nutritional yeast, chickpeas and broccoli. Seal the lid. Using the manual setting for 4 minutes. Use a natural release.
Place the nutritional yeast, chickpeas, cashews, and 3/4 (or all) soup from the instant pot into a blender. Blend until smooth
Pour all the soup into the instant pot and add the broccoli. Seal the lid, use the slow cook setting for 10 minutes until broccoli is tender.

Directions for stove top
Sauté the onion and garlic with vegetable broth in a large pot until the onions are soft.
Add the remaining ingredients except the chickpeas and broccoli. Cover pot and on medium heat cook for 20 minutes (until the potatoes are soft.
Place the chickpeas and 3/4 (or all) soup from the instant pot into a blender. Blend until smooth
Pour all the soup into the pot and add the broccoli. Cover and cook over medium heat about 5-10 minutes until broccoli is tender.