Green Smoothie


Black-Eyed Pea Salad

Black-Eyed Pea Salad


¼ cup Red Wine Vinegar

2 teaspoons Dijon Mustard

1 teaspoon dried Oregano

½ teaspoon Sea Salt

¼ teaspoon freshly ground Black Pepper

½ cup Extra Virgin Olive Oil

Place all ingredients except Olive Oil in a small bowl.  Whisk to blend and dissolve Sea Salt. While whisking constantly, slowly drizzle in Olive Oil until blended.  Set aside while preparing salad ingredients.


(2) 15 oz. cans Black-Eyed Peas, drained

1 medium Red Onion, diced (about 1 cup)

2 stalks Celery, Finely diced

½ medium Green Bell Pepper, finely diced

1 clove of garlic, minced

1 pint of Cherry or Grape Tomatoes split in half lengthwise

2 tablespoons minced fresh basil

Combine all ingredients in a 3-quart bowl.  Stir to mix well.  Pour dressing over salad and toss to thoroughly combine and coat the salad.  Refrigerate several hours or overnight.


Monster Smoothie


(5 1-cup servings)


1 pear (cored)

1 orange (peeled)

1 frozen banana

1 cup green seedless grapes

1-2 kale leaves (stem removed)

1 cup non-dairy milk (soy, almond, etc.)

ice (optional)


Mix above ingredients in blender until blended.


Beet and Kale Chocolate Cupcakes

Credit:  The Realist Nutrition

“A cupcake filled with vegetables without the taste is a dream come true.”


  • 2 medium beets, greens and stems removed
  • 1/4 cup water
  • 1 cup cooked kale
  • 3/4 cup unsweetened applesauce
  • About 1 cup brown sugar
  • 1/2 cup honey
  • 1 teaspoon vanilla extract
  • 2 eggs, room temperature
  • 1 1/2 cups skim milk
  • 2 cups all-purpose flour
  • 2/3 cup unsweetened cocoa powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • Dash of salt
  • Your choice of frosting (I used vanilla buttercream)
  • Chocolate shavings


  1. Preheat oven to 375 degrees F. Place beets in a baking dish and roast for an hour, or until  you can pierce with a knife of fork. Reduce heat in oven to 350. Line a muffin tin with liners or grease with nonstick cooking spray.
  2. Once beets have slightly cooled, peel the skins off. Cut into chunks and place in a blender or food processor. Add water and kale and blend until fully pureed. Set aside.
  3. In a large mixing bowl, beat the applesauce, sugar and honey together until mixed. Add eggs and vanilla and beat. Once mixed, add the beet and kale puree, stir with a wooden spoon to combine.
  4. In a smaller bowl, whisk the flour, cocoa powder, baking soda, baking powder and salt. Add 1/2 of the dry mixture to the beet mixture and stir to mix. Add 1 cup of milk and mix. Add 1/4 more dry mixture and stir. Add remaining milk and mix. Add the remaining dry mixture and stir to combine, careful not to overmix.
  5. Fill the muffin cavities about 2/3 – 3/4 the way full with batter. Bake for about 18 minutes, or until a toothpick inserted comes out clean. Let cool completely. Once cooled, frost with your favorite frosting and garnish with chocolate shavings.

Nutritional information per cupcake (with 3 tablespoons buttercream frosting):

Calories: 191
Fat: 1.7 grams
Carbohydrates: 38 grams
Fiber: 2.4 grams
Protein: 4 grams
Weight Watchers Points: 5

Non-Dairy Ranch Dressing

Non-Dairy Ranch Dressing

1 cup Vegenaise
1 tsp. garlic powder
1 Tbsp. minced onion
2 tsp. lemon juice
1/2 tsp. sea salt

1 Tbsp. distilled water

Mix all above ingredients well.

Note: Omit the water if you prefer to use this as a vegetable dip for baby carrots, broccoli florets, cauliflower, sliced squash, sliced cucumbers, celery sticks, etc.

Apricot Fruit Pop’ems

Apricot Fruit Pop’ems

2 cups dried apricots
1 cup pecans
1 Tbsp. orange juice

1. Dump all all the above ingredients into a food processor and pulse for 30 seconds.
2. Roll into small balls about the size of a quarter
3. Refrigerate in tight container

Notes: These are great to put in baggies and take as a quick pick-me-up snack.