Autumn is about color, cool evenings and stews in mugs while sitting around a fire. I love taking the vegetables from the farmers market table and creating a meal that is hearty and satisfying. ½ c muun chi Onion Kraut or sliced onion 2 T muun chi Fermented Roots 1 tablespoon curry powder 1 teaspoon ground cumin 1 cup dried red lentils, rinsed 2 cups butternut squash, peel on and cut into ¾-inch cubes 2 cups cauliflower florets 2 cups chopped kale 1 can (14 oz) coconut milk

Autumn brings us a variety of squash! One of my favorite is the Japanese kabocha. It tastes like a cross between a pumpkin, a sweet potato and a chestnut. It is packed with nutrients that support eyes, heart and gut. 1 medium kabocha squash. 2 tablespoons extra-virgin olive oil ½ tsp sea salt ½ tsp ground cumin ¼ tsp cinnamon Freshly ground black pepper lemon tahini drizzle: 3 T tahini 2 T fresh lemon juice 1 tsp muun chi hibiscus tea 1 small garlic clove 2–4 T water

I love making a pot of chili for last minute guests or to have as we watch sports. It’s a go to meal that almost everyone enjoys. This is a chili that is not your typical red chili as it combines the white and red, making it almost a pink chili. It’s not a southwestern chili since I’m not a fan of our corn, but more of a fall chili since I’m using the persimmon. 1 diced red onion 2 diced jalapeños no seeds if you prefer not too hot 2 c cooked potatoes 1 T muun chi Fermented

There are some foods I miss since turning vegan many years ago. One of them is crab cakes. I remember driving to Maine for lobster and crab cakes. This is my recipe for a delicious crab cake that could fool anyone. I love that it has my favorite white navy bean for protein. 8 oz fresh lion’s mane mushrooms ½ cup cooked white navy beans, lightly mashed ¼ cup finely diced celery 2 T finely sliced scallion 2 T chopped parsley Juice of 1/2 fresh lemon 1 tsp muun chi Fermented R

Autumn means pumpkins, pomegranates, apples and cinnamon. This is a fun recipe that is wonderful to serve at any fall gathering. It is packed with polyphenols and autumn joy. great for the heart, gut and eyes. 2 cups cooked navy beans, well drained 1 cup muun chi Pumpkin Chia Pudding 1 T tahini 2 Tbsp fresh lemon juice 2 garlic cloves 1 Tbsp extra-virgin olive oil, plus a little for finishing ½ tsp ground cumin 1 tsp cinnamon ½ tsp sea salt, then adjust to taste ½ cup fresh

I love having this salad on hand as we prepare for the time of the year when so much is happening. It’s nice to know you have colors of the rainbow that you can rely on to keep your gut bugs happy and healthy. It’s made with late summer fruit and vegetables that are found at the Farmer’s Market. 1 large cucumber, diced with skin on 2 ripe grape tomatoes, diced or halved ½ red onion, very thinly sliced 1/2 c chopped celery 1 cup cooked white beans, drained and cooked 1 cup co

The official last day of summer - we are going to miss our barbecues and picnics! But we can always create our own wherever we are when we have burgers like these. They are delicious and packed with great fiber and nutrients. 1 ½ c black beans 1 c walnut 1/3 c prunes Flax egg ½ c kale ¼ c hemp seed 1 tsp fermented roots Salt and pepper to taste Make the flax egg with 1 T ground flax and 3 T water. Let this sit for 15 min til gelatinous. While the flax egg forms, roughl

I love to eat simply with foods that aren’t overly dressed or sauced. I love tasting a vegetable that is enhanced by a delightful dressing that adds notes of freshness. I hope you will find this dressing to be just that. Lemons are in abundance this time of year and bring a fresh awakening to every morsel of food it touches. 2 T extra-virgin olive oil ½ a lemon – peel, pulp and seeds 2 T muun chi Fermented Peels 1 T tahini 1 tsp muun chi Fermented Roots 1 teaspoon honey Sa

This is a go to recipe that is easy to make in advance. It is high in antioxidants, polyphenols, fiber and protein. It travels well and is always a welcome addition to a potluck. 1 whole purple cabbage sliced into narrow strips ½ onion slices into narrow strips 1 T muun chi Fermented Roots 2 T olive oil 1 tsp mineral salt Massage all these ingredients in a bowl and spread on a baking sheet. Roast at 450 degrees for 20 minutes, tossing at the after 10. Remove from oven and

When it’s hot outside and we want to cool down quickly, so often we reach for ice cream – a dessert that is packed with refined sugar and dairy. After visiting the farmers market, I found some beautiful mandarin clementines. I decided to create an ice cold treat with them. The kids loved it! 6 mandarins orange peeled and frozen 2 mandarins frozen with the peel on 1 c muun chi CoCoFir 1 squeeze of lime Freeze the orange segments for a few hours. Put the frozen sections in a

You just can’t beat a home grown tomato! Unless you put a homegrown peach next to it! This is what my daughter Riki did! It was such a simple delicious dish that we all loved… even the kids! 2 large heirloom tomato 2 peaches or nectarine Handful of fresh basil ½ c muun chi Feta Dressing: ¼ c olive oil ¼ c balsamic vinegar 1 tsp muun chi Fermented Roots Slice the tomatoes in thick wedges and the peaches in thinner wedges. Keep the basil leaves whole. Arrange the colorful i

Whenever I visit with family, my children thankfully make a point of creating foods that I will enjoy. This weekend, Ren surprised me with a refreshing bean salad that was packed with summer nutrients and flavors! 1 c cooked white beans 1 c garbanzo beans 1/4 c chopped red onion ½ c chopped yellow pepper 1/2 c chopped cucumber 1/2 c chopped heirloom tomato Chopped cilantro or parsley Dressing 1/3 c cold pressed olive oil Juice of one lime ½ T muun chi Fermented Roots Splash

As you may know, I am not a fan of our America grown wheat and processed flour. The good news is that this judgement of mine makes me get creative and think out of the box. Instead of adding protein powders to refined flour, I’m going to return to a protein rich lentil or seed to make my flatbread. I hope you enjoy this one. Soak 1 cup dry red lentils over night or for 4 hours minimum. Drain the lentils and add fresh water and blend to make a nice thick batter ½ cup fresh w

Last weekend some friends stopped by for a visit and my fridge was empty- An avocado, half a red onion and a pear. And of course CoCoFir and kvass. I threw it all together and people loved it! 1 large avocado, chopped 1 pear, chopped 1/2 red onion, finely chopped 2 T muun chi CoCoFir 1 tsp muun chi Fermented Roots A dash of muun chi Golden Kvass 2 T hemp seeds A squeeze of lime Salt and pepper to taste Combine all ingredients in a bowl. I like to keep the avocado chunky. S

There’s so much refreshment in a cold nourishing drink packed with minerals and vitamins during the hot summer months. I created this Horchata after learning how much refined sugar is in a typical Horchata. No dairy, no gluten, no refined sugar… just real food goodness. 4 c almond Mylk ½ c cooked buckwheat groats 1/2 c deglet date 2 tsp Ceylon cinnamon Pinch of mineral salt Dash of vanilla extract if dehired Blend these ingredients in a blender. Strain if you want a smoother

These little treasures are so easy to make and so delicious! The kids love to help make them and then devour them! You can add sails to them or just eat them as they are! 2 med size avocados 1 15-ounce can black beans or 1 ½ c cooked black beans 1/2 t each cumin and chili powder Lime juice from one lime Fresh cilantro, chopped 1/2 medium red onion, chopped 1 T muun chi Fermented Roots ¼ c muun chi CoCoFor Cut the avocados in half. Remove the pit and scoop some of the a

I love stews! The thought of eating a hot stew during the summer months may not seem appealing but when you eat seasonal vegetables for some reason, the stew works! I hope you enjoy the wonderful flavors found in these colorful vegetables. 1 medium sweet onion, roughly chopped 1 T muun chi Fermented Root or minced garlic 1 T avocado oil or coconut oil 3 yellow peppers, chopped 3 orange peppers, chopped 3 heirloom tomatoes, chopped 1 chopped mango 1/3 c chopped cilantro or pa

Picnics and potlucks during the summer are so much fun. This is a recipe that is always a hit at any gathering. Adults and kids love them and they are super easy to make. I always have the kids help with the smashing part. 2 pounds baby red and blue potatoes - skins on 3 tablespoons olive oil (or avocado oil) 1 teaspoon sea salt 4 twists of fresh ground black pepper Fresh rosemary or thyme, chopped Bring a large pot of salted water to a boil. Add the potatoes and cook unti

Zucchini are in massive abundance at the farmers market and our gardens. My trainer pulled out a big one from her garden and offered it to me! I couldn’t resist! There are so many great recipes using this very versatile vegetable. This recipe is simple and packed with gut loving goodness! 2 large zucchini cut in half lengthwise ½ lb cherry tomatoes 1 lb mushrooms 1 lb spinach, chopped Fresh basil – about ten fresh leaves torn 1 T muun chi Fermented Roots 1 T muun chi Seed a

Father’s Day at the Farmers Market is such a wonderful way to start the day. Live music, fathers and their little ones, and tons of smiles! I couldn’t help but notice the beautiful mushrooms and cruciferous veggies - perfect to bring on our picnic to the beach later in the afternoon. • 1 lb king trumpet mushrooms, sliced into lengthwise strips • 1 small head broccoli, florets and sliced stalks • 1 small head cauliflower, florets and sliced stalks • 2 T olive oil • 2 T