Vegan watercress avocado sandwich


1 bunch fresh watercress

1 ripe avocado

1 large heirloom tomato

2 slices of toasted ezekiel bread (low sodium)

1/4 - 1/2 tsp black sesame seeds

~1 tbsp grape-seed mayo

~ 1.5 tbsp avocado oil

1 tsp sherry vinegar

1 tsp low sodium tamari sauce

Preparation: Sandwich

Chop watercress

peel, pit & smash avocado

slice tomato

Preparation: Black sesame seed oil dressing

Blend the avocado oil, black sesame seeds & sherry vinegar, and tamari sauce (can whisk or combine with folk)

Spread black seed oil dressing all the way to the edges on one slice of toasted bread

Spread the grape seed mayo all the way to the edges on the another slice of toasted bread

Spread the avocado on the slice of bread with mayo

Place the watercress on the slice of bread with the sesame seeds

Place the tomatoes on top of the watercress

Put the 2 slices of bread together, cut, put on a plate and garnish place with your favorite: olives, celery slices, colorful peppers, fresh basil…

Fall recipes

  Coconut Curry Fish stew (I USED ALL ORGANIC INGREDIENTS)

2 White onions  

5 large garlic cloves

2 cans diced tomatoes or 2 cups freshly diced tomatoes

2 cans organic coconut milk

1 sliced poblano pepper

1 yellow, 1 orange, 1 red medium sized pepper chopped

1/2 bunch flat parsley

1 quart of vegetable broth

1 salmon head or 1 pound of chopped salmon

3 small cod filet fish chopped

1 bag sweet peas

1 bag sweet corn

1.5 cup green bean chopped (string beans)

1.5 cups gazebo beans

approx. 4 tablespoons olive oil (line bottom of pan)

Spices: himalayan salt, pepper, turmeric, lemon grass, red curry


In a large pot sautéed onions and peppers (do not let brown)

Add coconut milk, vegetable broth, tomatoes, fish, sweet peas, corn, string beans, and gazebo beans

stir ingredients and bring to a boil add sliced or pressed garlic cloves

lower heat once boiling and simmer for 1.5 to 2 hours

add spices (suit to taste)

Serve in bowls topped with fresh parsley

Baked apples and pears  

6 large granny smith apples, peeled, cored and thinly sliced

5 large pears, people, cored and thinly sliced

2 tablespoons freshly squeezed lemon juice

1/2 cup stevia (may substitute with maple or barley syrup)

1 teaspoon ground cinnamon

1/8 teaspoon nutmeg

1 teaspoon vanilla flavoring


1 1/4 cups oats

1/2 cup crushed graham crackers

1/2 cups walnuts, almonds or pecans (your choice & optional)

1/3 cup date sugar  

1/8 teaspoon cinnamon

1/8 teaspoon powder ginger


1.  Preheat oven to 350 degrees

2.  Lightly oil a 9x3 inch baking dish

3.  Prepare the fruit base: in a large mixing bowl, combine apples, pears and lemon juice

4.  In a medium size bowl mix, maple syrup, vanilla flavoring, cinnamon and nutmeg

5.  Sprinkle maple syrup mixture over apples and pears tossing to coat.

Prepare topping:  

6.  In a large bowl crush oats graham crackers, date sugar and nuts (finely crushed)

8.  Add spices to oat and graham cracker mixture

8.  Crumble mixture evenly over the apples and pear mixture

9.  Bake in preheated oven for 40-45 minutes or until the crumble topping is golden brownServe

10. Serve warm over vanilla ice cream (if vegan serve over coconut vanilla or soy ice cream)

arugula and spinach salad served with sliced avocado

1 cup arugula leaves chopped

1 cup fresh chopped spinach or favorite salad green

1 chopped tomato

2 hearts of palm chopped (or chopped artichokes)

1/3 cup toasted pine nuts

2 tablespoon grated vegan parmesan cheese

1 1/2 tablespoon lemon juice

1/4 cup extra virgin cold pressed olive oil

1 sliced avocado


In a small bowl whisk olive oil & fresh lemon juice set aside and combine remaining ingredients in a large bowl

Add drive oil mixture and toss

Serve on a plate and garnish with sliced avocado slices 

 Almond berry milkshape

2 cups almond milk

1 cup frozen strawberries

1 cup frozen blueberries

1 cup frozen cherries

1 large frozen ripe banana (pre-sliced)

1 tsp cinnamon

1 tsp vanilla extract

5 pitted dates (optional) used a a sweetener

Combine all ingredients together until smooth

Serves 4-5


1cup frozen strawberries (approx. 5-6 medium-large frozen strawberries) 

1 ripe banana, sliced

1 kiwifruit sliced

1 1/4 cups cold apple juice

1 1/2 clover honey or agave

Combine all ingredients together and add sweetener of your choice

Serves 3-4


1 1/4 cup cold almond milk

1 frozen banana (pre sliced)

1 1/2 tbsp peanut or almond butter

1 tsp vanilla extract

1 tbsp cocoa powder

clover honey, or agave sweeten to desired taste

1/2 tsp shredded coconut

1/2 cup ice (optional)

*Hibiscus ice tea

1/2 cup of dried hibiscus flowers

5 cups of water

orange and lemon slices

1/2 cup fresh strawberries or blueberries

honey, agave, or maple syrup (sweeten to taste)

Set a pot of water on the stove to boil

Put the dried hibiscus flowers into  boiling water

Leave the tea to sit for 5 minutes or more depending on how strong you like it (taste after 5 minutes)

Let tea sit until room temperature and strain

Add lemon & orange slices and fresh berries and sweetener

Garnish your glass with mint leaves


1.  Start with ripe banana (brown spots on peel, they're more favorable, sweeter) 

Peel bananas

2.  Slice them into 1-2 inch chunks (smaller pieces are easier on your blender)

3.  Arrange the slices in a single layer on a cookie sheet lined with parchment or wax paper and freeze.

Note:  if you decide you'd like to just put the banana slices into a freezer bag before freezing

they will freeze into brick of banana chunks they'll need to be chipped apart before using.  

4.  Once banana slices are frozen, transfer to freezer-safe bags. Separate them into individual bags that hold just enough banana chunks for a smoothie, eliminating guesswork or measuring needed.  

sliced bananas on parchment.JPG
Frozen bananas.JPG
Almond berry milkshake

Almond berry milkshake