Essential Seed Mix

Essential Seed Mix

I’ve been taking the time to update old blog posts. I like everything on one page without having to click a zillion times to find anything. Essential Seed Mix is full of minerals and so easy to make and use in smoothies, raw chia puddings, salad toppings, cookie additions, and even as a paleo or keto hot breakfast cereal.

Essential Whole Seeds Mix

Essential Seed Mix

  • 1/2 cup raw, unsalted sunflower seeds
  • 1/2 cup raw unsalted pumpkin seeds
  • 1/4 cup raw unsalted hemp hearts
  • 1/2 cup raw chia seeds
  • 1/2 cup raw flax seeds
  • 1/4 cup sesame seeds
  • 1/4 cup poppy seeds
Ground Seeds


Mix together in a bowl. Grind in a coffee grinder designated just for grinding herbs and nuts.

Ready to Use

Store in a glass jar in the refrigerator. Use 1 Tablespoon at a time in smoothies and on salads. Use 1/4 cup at a time in cookies, in puddings, or as a breakfast cereal.

Original post with nutritional information.

The Best Chewy Chip Cookies

I like buying packages of baking items with recipes on the back. How about you? This recipe if from the back of Missy J’s Sweet Aussie Carob Chips. Hubby loves carob more than chocolate. But I must say these are the best chewy chip cookies I’ve ever made with alternative flours.

The Best Chewy Chip Cookies (Original Version from Recipe on package)

  • 1 cup blanched almond flour
  • 1/2 cup coconut sugar
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 or more Tablespoons non-dairy milk (I used Macadamia Milk)
  • 2 Tablespoons melted coconut oil
  • 1 teaspoon vanilla extract
  • 1/2 cup carob chips


  1. Combine flour, sugar, baking soda, and salt in a large bowl.
  2. Combine milk, oil, and vanilla in a separate bowl.
  3. Add the wet to the dry, add more milk, 1 Tablespoon at a time until a dough forms.
  4. Fold in Carob Chip.
  5. Form into a ball and chill in refrigerator or freezer until dough is cold.
  6. Preheat oven to 325 degrees.
  7. Scoop onto a parchment lined cookie sheet allowing enough space for the cookies to spread.
  8. Bake for 10-12 minutes.
  9. Allow to cool on the cookie sheet for 10 minutes before transferring to a cooling rack.
  10. Makes 1 dozen
  11. Enjoy.


To make a Keto version, I switched up a version with Monk fruit for the coconut sugar and added stevia sweetened chocolate chips and sunflower seeds to a batch. They did not come out chewy but were crispy like my mom made, but they were still good. Try these out with your combinations and let me know what you come up with. I’m going to try coconut and pumpkin seeds next.

Coconut Earl Grey Cocoa

I love my Earl Grey tea and my hot cocoa. I put them together in this simple recipe and threw in some coconut milk as a boost. It’s a match made in taste heaven. Presenting the Coconut Earl Grey Cocoa.

Afternoon Earl Grey Cocoa

Coconut Earl Grey Cocoa

  • 1 Earl Grey Tea bag (I like Trader Joe’s organic)
  • 1 Tablespoon raw cacao
  • 1 Tablespoon coconut sugar (or powdered sweetener of choice)
  • 1 Tablespoon dried coconut milk powder (I like BareOrganics brand)
  • 1/8 teaspoon Himalayan Salt
  • Hot water for your favorite mug


  • Boil water in your tea kettle. Place tea bag in your mug. Pour hot water over tea bag. Let steep up to 5 minutes. Remove bag.
  • While tea is steeping, mix together powdered ingredients.
  • After removing tea bag, add powdered ingredients and whip (I use a small milk frother).
  • Enjoy

No Bake Freezer Brownies

I always found no bake cookies and brownies a bit too sweet. So I decided to make my own. So here goes. Keto. Low Carb. Paleo. Plant based. Low cost. Lovely taste.

No Bake Freezer Brownies
  • 1/2 cup unsweetened seed or nut butter of choice (I love sun butter)
  • 1/2 cup coconut mana (coconut butter)
  • 1/4 cup coconut oil
  • 1 Tablespoon vanilla
  • 1/3 cup raw cacao
  • 1/3 cup monk fruit (or powdered sweetener of choice)
  • 1/8 teaspoon Himalayan salt
  • 1/4 cup chopped pistachios (or nuts/seeds of choice)
  • 1/4 cup ground Lily chocolate chips (or chips of choice)
  • 2 Tablespoons unsweetened coconut flakes

In a small saucepan, melt first three ingredients. Remove from heat and mix in raw cacao, monk fruit, and salt. Mix in pistachios, ground chocolate chips, and coconut flakes.

Pour into a parchment lined 8 x 8 inch baking pan. Sprinkle top with extra chopped pistachios and chocolate chips. Freeze 2 hours.

Ready to eat!

Cut or break into pieces. Store in a covered container in the freezer.


Hello Again

It’s been a while since I last wrote a blog post. Let’s not dwell on the past year but moving forward let’s focus on what’s to come. Will we ever be able to go anywhere without a mask or without leaving a TRACE of what is being tested for? That’s it for the crisis mode talk on this site. Just recipes because cooking is my therapy, and I am truly tired of having to scroll through the writer’s feelings for creating the recipe or why they love a certain ingredient. I figured if I had issues with it then a lot of other folks had the same issues. Please let me know what you think in the comments.

So here we go:

Liquid Sunshine


  • 1 Cup Ripple Milk (vanilla, unsweetened)
  • 1 scoop Sunwarrior Warrior Blend Vanilla Protein Powder (or protein powder of your choice)
  • 1 small mango, peeled and cut into chunks
  • 2 small carrots, washed and cut into chunks
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon ginger
  • 2 teaspoons monk fruit sweetener (Lakanto)
  • 1/4 – 1/2 cup water (enough to get the mixture to the fill line on your shaker cup)

Whirl in your blender, nutribullet, or processor of choice.


Curried Creamy Carrot Soup

Curried Creamy Carrot Soup

Yes, I’ve been on gone from WordPress for some time now. I needed a break to catch up on my reading. I’ve been reading through the comments of other recipe and wellness blog sites. One of the most common comment I’ve read is that people don’t have the time or the interest in why you created the recipe or wellness tip. Most of us just scroll to the bottom to see the recipe. So, I’m changing it up. When I post a wellness tip or recipe, that’s all you’ll see. No explanation. Here we go Curried Creamy Carrot Soup

Curried Creamy Carrot Soup

  • 1 bunch orange and white carrots (8) chopped
  • 1/2 sweet Vidalia onion, chopped
  • 1 Tablespoon organic virgin unrefined coconut oil
  • 5 Tablespoons veggie bouillon
  • 5 cups water
  • 1/2 teaspoon chopped fresh ginger
  • 1/2 teaspoon ground turmeric
  • 2 teaspoons curry powder
  • 1 can (15-ounces) full fat coconut milk
  • 2 Tablespoons arrowroot dissolved in 1/2 cup water (opt)

In a medium saucepan, saute carrots and onions together in coconut oil until onions are translucent. About 15 minutes. Add the veggie bouillon and water. Bring to a boil. Lower heat and simmer until carrots are fork tender. About 15 minutes. With a hand blender, puree the soup until creamy. Add the can of coconut milk. Whisk until blended. If you like it a little thicker, you can add the 2 tablespoons of arrowroot dissolved in a 1/2 cup of water. Continue simmering until soup has thickened.  

Makes 6 servings


Well there you have it. Curried Creamy Carrot Soup just waiting for a spoon!


The Adventures of Kale and Avocado

I’ve never been one to go with the flow of popularity even in my eating. I don’t like kale chips, fat bombs, kombucha, kefir, or a kale salad. But I love adventures and experimenting with flavors. So let’s begin at the beginning The adventures of kale and avocado is my story of how I paired my least favorite veggie with my favorite fruit.

I Love Avocados

If I had only avocados to eat the rest of my life, I’d be one happy woman. I could eat them everyday and never get tired of them. They are good in so many ways. My favorite is a half of an avocado with a sprinkle of homemade taco seasoning mix. It’s like a party in my mouth!

Kale Ewwww

Kale on the other hand has to be hidden for me to really like it. I eat it because it’s the best way to get calcium that’s usable for my body. But even knowing that doesn’t do anything for my palate. So I’ve put it in my veggie smoothies, I’ve hidden it in meatballs (when I was eating meat), and even tried making it creamed like creamed spinach.

Then I thought how about pairing it with an avocado. And it hit me. I had a recipe for Kale Butter from the Engine 2 Diet book. I made this vegan recipe several times, but I could not get past its bitterness. In walks the Avocado and a couple my tweaks and this recipe is transformed into yumminess!

Kale Avocado Butter

Makes 12 servings

1 bunch kale, chopped and steamed 4 minutes (spinach, beet greens, or choice)

1 avocado, peeled and seeded

2 Tablespoons lime juice

2 Tablespoons onion soup mix (I make my own, recipe coming soon.)

1/4 teaspoon Himalayan salt

1/2 cup chopped pecans (can also sub out for walnuts and macadamias or make it nut free by using pumpkin or sunflower seeds)

8 Tablespoons avocado oil

1/8 cup water

Whirl it in a food processor until smooth. Serve with crackers, veggie cakes, crudités or even as a topping on a sweet potato.


Nutrition Facts per serving

Calories: 164.4

Fat: 15.6 grams

Carbs: 5.1 grams

Fiber: 2.8 grams

Net Carbs: 2.3 grams

Protein: 1.8 grams