Knowledge is power!

I had an opportunity recently to get together with like minded individuals and brainstorm a little. We were trying to figure out the best way to help our community be a healthier one.  How do we help people take better care of themselves? How do we reach the people who are too busy to listen? How do we reach those who feel they don’t have the resources to lead a healthier life? How do we help people help their children do the same? It’s education, I’m sure of it. I’m not talking about a degree or level of schooling, I’m talking about practical, real life knowledge that can be put to work for anyone. I bet if I told you that cancer was the second leading cause of death in the U.S. you may not be surprised. I bet if I told you that 1/3 of cancer deaths are linked to diet you would be. How about the number one killer in this country is heart disease and it can be PREVENTED! Really. And if you have it, you can reverse the damage. Yes, really.

Have I peaked your curiosity yet? I hope so. What I just told you is that nutrition, what you eat, can prevent disease or at least, with cancer, reduce your risk. Here’s the thing, very few people are talking about it. Why? There’s no money in selling kale or collard greens. There are no sales reps, no lobbyists for greens and beans, there is just no money in this information. There are no drugs to be pushed, no sales to be made. But if I told you vegetarians lived longer and had a decreased risk of cancer, you might listen. If I told you to change your diet now rather than wait until your chest must be cracked open and your organs repaired, would you listen? I think most people would. I think if I told you that an obese child will live a shorter life than his parents, maybe you would care. If I told you an estimated 70% of diabetes could be prevented, you may listen. If you were obese, suffering form heart disease, taking medicine for diabetes, had an overweight child, you should know these things. Is anyone telling you? I don’t hear the screaming from the rooftops that we need.

So guess what? I’m about to start. Get ready because I plan to keep at it until I help people understand what it is they deserve to know. I can show people how to make healthy, delicious whole food meals for their families in 30 minutes that cost LESS than the meat and cheese filled entrees they are making now. I can help people understand how simple it makes life when you MAKE your own food. It’s cheaper than McDonald’s, tastes much better too. It is very empowering to know that  you are feeding your body to fuel your life and that of your family.

It’s time to get started, let the education of our community continue.  Nourish is now offering nutritional consulting.

Feed your body, fuel your life!


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Easy Vegan Red Cabbage Salad with Spicy Peanut Sauce


Here’s another super easy, super fresh salad to add to your routine. This is almost a slaw, I think it would be really good as a side dish for just about anything. I actually ate it for lunch by itself so whatever you like.


Red Cabbage– shredded (about 1/2 a head)

Carrots– shredded (about 1 cup)

Cilantro– one bunch, stems removed and chopped

Green Onions– 3-4 chopped

Sesame seeds– 1 1/2 Tablespoons

Cashews– about 1/4 cup finely chopped

Mix all these together in a medium sized bowl.

Now for the Sauce

In a separate bowl combine

the following…

Peanut or almond butter (about 2 Tablespoons)

3-4 Tablespoons Braggs Aminos (or other soy sauce)

Crushed red pepper flakes (amount depends on your preference for heat)

A dash of lemon juice

A dash (or more) cayenne pepper

Use a whisk to mix it all well, I added some water to thin the sauce down a bit.

Add the sauce to the vegetables and your done. It’s quick, easy, and super fresh. You could definitely add some shredded zucchini or other vegetables. You could also use a different sauce for a completely different flavor. A lemon, vinegar dressing with some garlic might be tasty.

Give it a try, let me know what you think.

Feed your body, fuel your life!

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Easy Vegan Sweet Delight

For those of you who know me, you know I am more of a savory eater. Given a choice, I prefer salty over sweet almost everytime. But every once in a while, I get a little itch for something yummy and sweet. So what’s a girl to do? I whip up this little magic potion to satisfy the sweet tooth inside us all.

In a small bowl, pour a few tablespoons of pure maple syrup then add raw cocoa powder to it. Add a little at a time and whip it together until you get the right consistency and flavor for you. That’s it.

It’s is so sinfully delicious, you won’t believe it. So only two ingredients stand between you and this brownie batter tasting sauce that you can put on about anything. I like it on raw pecans and walnuts or on strawberries. My son likes it on graham crackers and on top of his coconut ice cream. My husband dips bananas in it. Whatever you choose, you know it’s free of additives and artificial flavors. It’s real food so enjoy! Now, please remember maple syrup is naturally very sweet so don’t overdo it. I have never had anyone not LOVE this little gem.  I first saw this recipe in the Raw Food Detox Diet book by Natalia Rose. It is an outstanding book! It’s where I got my training wheels in raw foods, where that adventure began for me. For anyone looking to incorporate more raw into their diet, it is worth a look.

Give it a try, let me know what you think.

Feed your body, fuel your life!

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Easy Vegan Chana Masala

Our new favorite place to eat is a small, family run Indian restaurant. For all the locals, it’s called Sitar of India in Hagertsown. We even have Willson asking to go there it’s so delicious. Indian food can be quite good for you, spices like turmeric have numerous health benefits. I never thought I would try to make Indian food myself but today I did…and it was awesome! I had a bunch of chickpeas I prepared earlier in the week so I needed to use them. I didn’t want hummus and the cold rain we are having made me really want something comforting and warm. So I started looking for recipes. I found a few that looked good but the coconut milk in this Chana masala just looked scrumptious! Here’s the link for the recipe

I made the recipe almost exactly as written. It was a huge hit! The kitchen smelled fabulous, my husband ate two big bowls, and it was easy. That’s what makes it a new favorite for our family.

Thank you to Naomi Rose @ for the great recipe!

Give it a try, let me know what you think!

Feed your body, fuel your life!

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Easy Vegan Zucchini Noodles

Well, I have to declare a little success today. My son, the non vegetable eating machine that he is, voluntarily ate zucchini. Better yet, he LOVED IT! How about that? I have tried every trick from every book and nothing has worked. I’ve blended, pureed, and hidden my share of vegetables into sauces, muffins, smoothies, and the list goes on but he always knows. This time, the zucchini tasted so yummy cooking that he asked for a bite. And he liked it! Here’s the very simple recipe.

Zucchini Noodles 

2 cloves of garlic

2 Tbsp Sesame seeds

1/2 Tbsp coconut oil

3 small zucchini

1 tsp sea salt

Start by peeling your zucchini with a vegetable peeler. Once you have the skin off, continue “peeling” the zucchini with the peeler and put the shavings in a bowl. You will have almost ribbon like noodles. Heat the coconut oil in a pan, add garlic. As the garlic becomes fragrant, add the sesame seeds. Cook until they start to turn golden brown. Add the zucchini and salt. Cook until the noodles are heated through, just a minute or two. You’re done!

How easy is that? You can eat them plain or top them with sauce. You could try squash instead of zucchini or mix the two. In the summer when there is an overabundance of these two veggies, I make a lot of this dish. I add crushed red pepper for a kick or a little lemon juice for a zing. This recipe is my adapted version from Thrive Foods by Brendan Brazier. It’s an amazing book by an amazing vegan athlete! Enjoy.

Feed your body, Fuel your life!

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Easy Vegan Nut Cheese

So many people tell me they really miss cheese when they go vegan. I have to admit that was not something I missed much at all. I have had dairy issues most of my life so aside from ranch dressing (which I LOVED), dairy was not very hard for me. I always suggest nutritional yeast for a cheese substitute. It can be sprinkled on just about anything or added to sauces for a cheesy flavor. BUT I also found a handy little recipe along the way that I would say is more of a nut take on hummus but is called cheese. I use it for dip for fresh vegetables, on top of my raw walnut tacos, as spread on veggie wraps, and lots of other ways. Here is the recipe I use, it’s from the RAWvolution book by Matt Amsden. I love his book! My famous walnut tacos originated from his recipe (and by famous I mean anyone I have cooked for has probably had these, I love them).

Here it is…

1 to 1.5  cups of raw nuts- *soaked (cashews or macadamia nuts or a mixture of both)

1/4 fresh lemon juice

1/4 organic red bell pepper

1/4 cup Nama Shoyu (raw soy sauce)

2-3 garlic cloves

Blend in a high speed blender until smooth. Enjoy!

* By soaking the nuts for a few hours ahead of time, it will make them easier for your body to process. You can look it up if you want more information about why… it really just helps break them down so your body can more easily assimilate their nutrients.

Try it out and see what you think! I hope to get a few more raw recipes on here this week. This warm weather here is making me crave my summer favorites in March. I eat way more raw foods in the summer months because there is an abundance of fresh produce readily available. Raw foods are very cleansing and full of life!

Feed your body, fuel your life!

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Easy Vegan Cajun Cauliflower Hash

This is a fabulous recipe to make for anyone who likes cauliflower! I especially like to make it for brunch, I love all the flavors. The original recipe is from Here it is, give it a try!

Ingredient List

Serves 4

  • 1 1/2 tsp. chili powder
  • 1/2 tsp. dried thyme
  • 1/4 tsp. salt
  • 1/4 tsp. ground black pepper
  • 1 Tbs. olive oil
  • 3/4 cup chopped onion
  • 2 cloves garlic, minced (2 tsp.)
  • 2 cups diced cauliflower florets (8 oz.)
  • 1 celery stalk, diced (1/4 cup)
  • 1 cup frozen hash brown potatoes (not patties)
  • 3/4 cup diced green bell pepper
  • 1 Tbs. chopped parsley


1. Combine chili powder, thyme, salt, and pepper in small dish. Set aside.

2. Heat oil in large skillet over medium heat. Add onion and garlic, and sauté 3 to 4 minutes, or until onion is translucent. Add chili powder mixture, and cook 30 seconds.

3. Add cauliflower, celery, and 1/3 cup water. Cover, and cook 4 minutes, stirring occasionally.

4. Add potatoes and bell pepper. Cover, and cook 3 to 4 minutes, or until cauliflower is crisp-tender. Add 2 to 3 Tbs. water during cooking if mixture becomes dry. Remove from heat. Stir in parsley, and serve.

That’s pretty simple, right? I will tell you that I let it cook a bit longer at the end because I like the potatoes cooked a little more. I also use a bit more of each vegetable, 2 stalks of celery and an entire head of cauliflower. I have used shredded sweet potatoes for this and it was quite tasty! AND instead of water, I use vegetable stock to give it a richer flavor. Let me know what you think!

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