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Quinoa Pizza Bites


I spend a good chunk of my Sunday in the kitchen running a cooking marathon. These little guys were the result of the most recent success. 

I received an Air Fryer as a gift from my Mr. a few months back and put it to the test as often as I can. The original recipe I found called to make these in the oven but using the air fryer cut the cooking time down significantly and allowed me to use the oven for several batches of apple chips. 

After cooling, I packed 6 of these in a small container for our lunches this week. The recipe made enough for 6 servings ( 2 servings on Monday, Wednesday and Friday.) 

I can also imagine making these for a pitch-in or party. Simple ingredients, plant based, and flavorful. 

Makes 6 servings, Serving Size: 6 bites


1 cup cooked and cooled Quinoa (make sure to rinse it well before you cook it)

2 cups of cooked cauliflower, pureed in a blender

1 flax egg (or you can use a regular egg)

1/4 cup rice flour (I used brown rice flour)

2 Tbsp coconut flour

2 Tbsp pizza sauce

2 tsp onion powder

1 1/2 tsp garlic powder

2 tsp Italian seasoning

1 tsp pink Himalayan sea salt

1/2 tsp ground black pepper

Pizza Sauce for dipping


1.  If using the oven, preheat to 400° F. If using Air Fryer, make sure your basket is clean and preheat if you'd like. It's not necessary.

2. Mix all ingredients other than dipping sauce in a medium sized bowl using a wooden spoon. If you're up to some fun, use your hands. (But make sure to remove any rings and wash up!)

3. Using a small cookie scoop, scoop onto plate or parchment lined baking tray (if baking in oven).

4. Smooth out balls between your hands gently.

5. If baking, bake for 30 minutes. If air frying, gently place into basket, turn temp to 400 and allow to cook for 10-12 minutes. 

6. Allow to cool for a few minutes before serving with a side of pizza sauce for dunking. 

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Salt and Pepper Zucchini Chips

Salt and Pepper Zucchini Chips

Prep time

15 mins

Cook time

1.5 hours

Total time

1 hour 45 mins

Salt and Pepper Zucchini Chips


Recipe type: Appetizers

Serves: 1-2


  • 1 lb (about 4 cups) thin sliced Zucchini*

  • ¼ tsp salt

  • ¼ tsp pepper

  • ½ tsp olive oil (this can be omitted)

  • 1 tsp apple cider vinegar


  1. Preheat oven to 230 degrees F.

  2. Note: I cut my zucchini on a mandolin slicer. I did both the thin and thick slices. The thin turned out much better and crispier.

  3. In a medium bowl whisk salt, pepper, olive oil (if used), and vinegar

  4. Add sliced zucchini

  5. Toss with the “dressing” to coat.

  6. Spread zucchini slices out onto a parchment paper-lined baking sheet.

  7. Bake for about 1 and ½ hours, making sure to check on them every 10 minutes after about an hour.

  8. Eat immediately after removing from oven for maximum crunchiness, they tend to get softer as they cool (can reheat).



Chinese Green Beans

With a touch of soy sauce and ginger, these Chinese-inspired green beans make a delicious side.
Total Time: 17 min.
Prep Time: 5 min.
Cooking Time: 12 min.
Yield: 4 servings
1 Tbsp. coconut oil
3 cloves garlic, finely chopped
1 lb. green beans (or Chinese long beans), edges trimmed
4 green onions, chopped
1-inch piece fresh ginger, peeled, finely chopped
2 Tbsp. reduced-sodium soy sauce
1 tsp. pure maple syrup (or raw honey)
1. Heat oil in wok (or medium nonstick skillet) on medium-high heat.
2. Add garlic, green beans and green onions; cook for 4 to 6 minutes.
3. Add ginger, soy sauce, and maple syrup; cook, stirring frequently, for 2 minutes, or until green beans are tender-crisp. Do not overcook, or beans will become mushy.
Chinese green beans recipe nutrition facts and meal plan portions



Roasted Cauliflower Mash

Total Time: 

50 min.

Prep Time: 

5 min.

Cooking Time:

 45 min.


8 servings, ¼ cup each


1 (2-lb.) cauliflower, cut into small florets, discard stem

4 tsp. olive oil

1 tsp. sea salt

¼ tsp. granulated garlic (optional)

2 Tbsp. low-sodium organic vegetable broth


1. Preheat oven to 400° F.

2. Wash cauliflower and pat dry.

3. Place cauliflower in large baking pan. Drizzle with oil; toss gently to coat. 4. Season with salt and garlic.

5. Bake, stirring halfway through, for 40 to 45 minutes, or until tender.

6. Place in food processor; add vegetable broth. Pulse until smooth.



Baked Cauliflower Latkes

Total Time:

 40 min.

Prep Time:

 10 min.

Cooking Time:

 30 min.


16 servings, 1 latke each


2 Tbsp. extra virgin olive oil, divided use

2 cups hot water

1½ lb. medium cauliflower, cut into florets, hard stem discarded

2 large eggs

½ medium onion, finely chopped

2 Tbsp. whole wheat flour

½ tsp. sea salt

¼ tsp. garlic powder


1. Preheat oven to 400° F.

2. Line baking sheet with aluminum foil; brush foil with 1 Tbsp. oil. Set aside.

3. Bring water to boil in medium saucepan over medium-high heat.

4. Place cauliflower in a steamer basket in saucepan; steam for 4 to 7 minutes or until cauliflower is tender. Drain well. Dry with a paper towel. 

5. Place cauliflower in a large bowl; mash with a fork.

6. Add eggs, onion, flour, salt, and garlic powder; mix well.

7. Using ¼ cup measuring cup, scoop mixture into patties and place on prepared baking sheet. 8. Brush the tops evenly with remaining 1 Tbsp. oil; bake for 10 minutes. Flip latkes and bake an additional 10 minutes or until crisp.



Cauliflower Rice

Including more vegetables in your diet requires some creative thinking. This is a recipe that does just that. Try something new and see how you like it. A great way to get more cauliflower in your diet!


1 large head of cauliflower, cut into large chunks

2 tablespoons of extra-virgin olive oil

Salt and pepper to taste

Optional seasonings:

Pinch of garlic salt, chopped onions, chopped garlic

It’s really just 2 easy steps:
‘Rice’ by pulsing florets in a food processor until it’s broken down into bits that resemble small grains or grate against a box grater
    Cook in one of two ways:
    1. Heat up some fat like butter, ghee, or oil in a sauté pan or skillet and add cauliflower.  Sauté for 5 to 7 minutes, until tender but still crunchy. Flavor with salt, pepper, or even other spices!
    2. Microwave for ~5 minutes, stirring once midway through. Toss with butter, ghee, or extra-virgin olive oil when hot. Season to taste with salt
Nutrition Information:
Servings per recipe: 4

Nutrition per serving: Calories: 113; Total Fat: 7g; Cholesterol: 0mg; Sodium: 160mg; Total Carbohydrates: 11.1.g; Fiber: 5.2g; Protein: 4.2g



Roasted Asparagus

1 bunch of fresh asparagus
1/2 small onion sliced into wedges
1/2 bell pepper of choice sliced into thin strips
1 TBSP of Olive Oil
1/4 tsp Salt
1/4 tsp Pepper
Preheat oven to 400F. Line cookie sheet with parchment paper.
Rinse asparagus and snap to remove woody stems. Toss with onion, pepper, olive oil, salt and pepper to coat. Place on cookie sheet in single layer. Bake for 20 minutes.