Category Archives: Vegetarian

Garlic Roasted Broccoli

  • 2 heads of broccoli, cut into florets
  • 3 tbsp melted coconut oil
  • 5 cloves of garlic, minced
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tsp lemon juice
  • Pinch of red pepper flakes (optional)
  1. Preheat the oven to 400 degrees F.
  2. In a large bowl, toss the broccoli with melted coconut oil, salt, black pepper and garlic. Spread the broccoli in a single layer on a rimmed baking sheet.
  3. Bake until florets are tender enough to pierce with a fork and the edges are browning, about 15 minutes. Turn once halfway through the baking process and add red pepper flakes, if using. After baking, squeeze lemon juice liberally over the broccoli before serving.

Hot Artichoke Dip

Two 14 oz. cans artichoke hearts, drained
One 8 oz. block cream cheese
1 cup mayonnaise
Cayenne pepper
2 green onions, chopped
1 cup grated Parmesan cheese
Dash salt
freshly ground black pepper

To begin preheat oven to 350. Add one can of artichokes, the cream cheese, and mayonnaise to bowl of food processor. If you don’t have a food processor do small batches in blender or simply chop and stir together. Sprinkle in cayenne pepper to taste. Add green onions to the bowl. Pulse mixture 6 to 7 times. You don’t want to liquefy it, just get artichokes all chopped up and mixed with the other ingredients. Mix in parmesan and salt and pepper to taste. Set aside.
Roughly chop artichokes from the remaining can. Get them down to bite size pieces. Add artichoke pieces to dip and stir together gently. Pour mixture into ovenproof safe dish and bake for 15 to 20 minutes til heated through and bubbly. Serve with white button mushrooms….or a spoon.

Almond Butter Fudge

  • 1 cup natural, creamy almond butter
  • ¼ cup organic coconut oil, melted
  • ¼ tsp natural vanilla extract
  • pinch sea salt
  1. Combine all ingredients in mixing bowl until smooth
  2. Line a square cake pan with parchment paper
  3. Spread mixture evenly in pan and freeze for several hours (until almost solid)
  4. Remove from pan and cut into squares
  5. Transfer squares to plastic bag or airtight container
  6. Store in freezer

Egg White Frittata

4-6 servings

8 egg whites, beaten with a little bit of water
6 ounces baby spinach, prewashed
1 cup cherry tomatoes, cut in half
½ cup Vidalia onion, medium dice
1 tablespoons olive oil
1 teaspoon salt
¼ teaspoon freshly ground, black pepper

Preheat oven to 375 degrees F.
In a nonstick skillet, heat olive oil over medium heat. Once hot, add onions and sauté for 10 minutes or until translucent.
Add tomatoes and sauté until they begin to get soft and release their juices.
Add spinach and cook until leaves have wilted down.
Stir in salt and pepper and remove from heat.
Pour beaten egg whites into skillet and stir to combine sautéed vegetables.
Place in oven for about 20 minutes or until the eggs have set.
Gently place spatula under all sides of the skillet to loosen the edges. Transfer to a plate and serve immediately.

Roasted Asparagus

Servings: 8 servings

1 pound fresh green asparagus
1 pound fresh white asparagus (If white asparagus is not available, use 2 pounds green asparagus)
3 tablespoons olive oil
2 cloves garlic, minced
1/4 teaspoon salt
1/4 teaspoon ground black pepper
2 tablespoons balsamic vinegar

Preheat oven to 450 degrees.

Snap off tough ends of asparagus; discard tough ends.

Line a 15-x-10-x-1-inch jellyroll pan with aluminum foil. Place asparagus in a single layer on foil.

In a small bowl, combine oil, garlic, salt, and pepper; drizzle over asparagus.

Bake for 8 to 10 minutes, or until crisp-tender. Remove from oven; drizzle evenly with vinegar.


I do not recommend soy protein for many reasons. The main one is that most soy is GMO (genetically modified organism). This is very bad for the body & may contribute to weight gain. Soy has properties that affect the hormonal balances in the body which, again, my contribute to weight gain. All the beneficial studies of soy were done on fermented soy which is not readily available in the United States.

Some protein powder alternatives that seem to be a good match are Pea Protein and Egg White Protein.