baked spinach herb chips & hummus

This recipe is vegan and dairy-free.

the goods:

5-6 Spinach Tortillas or Wraps (We used Mission Garden Spinach Herb Wraps)

olive oil (enough to coat chips)

chili powder (enough to sprinkle over chips)

garlic powder  (enough to sprinkle over chips)

salt & black pepper to taste (optional)

1 8-oz. container of Hummus (We used Tribe Classic Hummus)

the process:

1. Preheat oven to 400 degrees.

2. Coat two large baking sheets with non-stick cooking spray. 

3. Cut tortillas into triangles, using a pizza cutter or sharp knife.

4. Lay tortilla triangles on baking sheets in a way where they do not overlap.

5. Either brush or coat lightly (using paper towel, for example) olive oil over chips.

6. Season with chili powder, garlic powder and salt & pepper.

7. Bake for 6-7 minutes or until corners curl up and they appear crisp. 

Be careful to watch after 5 minutes so they do not burn.

8. Let cool for 2-3 minutes, then serve with hummus!

Chips will continue to crisp while cooling.

the result:

40-50 tortilla chips

the benefits:

Hummus is a wonderful source of fiber, iron and protein made from chickpeas (also known as garbanzo beans), tahini (sesame paste) and various other ingredients. Chickpeas are very healthy because they do not contain any cholesterol or saturated fats. They are also rich in protein. Chickpeas are also known to be effective in preventing build up of cholesterol in the blood vessels. Apart from that, it can maintain correct blood sugar levels. Hummus as a whole contains plenty of Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart. On top of it all, this dish also has iron, vitamin B6, manganese, copper, folic acid, and amino acids. Tryptophan, phenylalanine, and tyrosine are the amino acids found in hummus that can promote good quality sleep and uplift one’s mood. Hummus is loaded with nutrients that can contribute to a healthy lifestyle. 

Spinach Wraps offer a source of protein, and contain no sugar. They are also a source of iron and calcium, and when baked, offer a healthy alternative to fried, greasy chips.

Chili Powder can help to relieve achy joints. Research shows that capsaicin, found in chili peppers, has an anti-inflammatory effect, which may help ease arthritic swelling and pain.

Garlic powder has all the benefits of whole garlic because it is a powdered version of whole garlic, according to the Mayo Clinic. Garlic powder and whole garlic have been shown to strengthen the immune system and help fight cancer. Also, garlic powder and raw garlic have a blood-thinning benefit -- which can help people who suffer from high blood pressure and heart disease.

the brands (used in this recipe):

Mission Garden Spinach Herb (Wraps) 

Tribe Hummus

Pompeian Organic Olive Oil

strawberry nut salad

This salad is vegan-friendly.

the goods:

3 to 4 cups organic leafy greens

1 1/2 cups organic fresh strawberries, sliced

1 cup walnuts, no salt added

1 cup sliced almonds, no salt added

1 teaspoon cinnamon

1 teaspoon nutmeg

oil and balsamic vinegar (for dressing)

the process:

1. Wash greens. Set aside

2. Wash strawberries and slice. Leave two whole strawberries for garnish

3. Mix greens, strawberries, cinnamon, nutmeg, walnuts and almonds

4. Top salad with oil and vinegar

5. Garnish with two whole strawberries


the result:

2 to 4 servings


the benefits:
Strawberries are an excellent source of dietary fiber and vitamins C and K. They are a very good source of manganese, pantothenic acid, vitamin B1, and iodine. They are a good source of folic acid, biotin, and vitamin B6. Strawberries contain high levels of antioxidants, which can decrease the risk of chronic disease. Studies have shown that strawberry consumption can increase anti-cancer activity on cancer cells of the breast, oesophagus, skin, colon, prostate and pancreas. Due to their positive effects against anti-neurodegenerative diseases, strawberries are helpful in slowing the onset and reduce the effects of Alzheimer’s disease.


Organic Leafy Greens are a good source of nutrients that may help reduce damage to the heart and are full of antioxidants. Dark leafy greens are rich in vitamins C, E, K, folate, iron and calcium. They are also a good source of fiber and omega-3 fatty acids. These benefits help to slow the aging process, aid in cancer prevention and reduce the risk of coronary disease. Another benefit to eating leafy greens is the vitamin A which boosts skin health and minimizes the production of sebum, helping to limit acne. This nutrient also strengthens the skin's protective tissue and helps to flush out toxins.


Walnuts have antioxidant and anti-inflammatory benefits that help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. There are links to walnuts and decreased risk in prostate and breast cancer. Walnuts can also lower serum LDL cholesterol and are high in protein.


Almonds are Rich in Vitamin E and high in protein. They are also claimed to help improve complexion, aid in the prevention of cancer and when eaten daily, help to reduce the number of risk factors in heart disease.

Cinnamon is a great source of fiber, iron and calcium. When added to food, it helps to naturally preserve the food by inhibiting bacteria growth a food spoilage. It can help to lower LDL cholesterol and can have a regulatory affect of blood sugar levels.


the brands (used in this recipe):
Earthbound Farms Organic Greens 

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apple walnut salad

This salad, minus the dressing, is vegan-friendly.

the goods:

organic leafy greens

½ cup raisins (organic preferred)

½ cup shelled walnuts

1 apple

optional: 2 tablespoons Marie's yogurt feta dressing (no preservatives or MSG)

the process:

1. Chop or slice one apple. Fuji and red delicious are both good options.
Save a few slices for an edible garnish!

2. Mix salad greens with walnuts, raisins and apples

3. Toss all salad ingredients with 2 tablespoons of yogurt dressing

4. Enjoy!

the result:

One serving of scrumptious salad

the benefits:

Organic Leafy Greens are a good source of nutrients that may help reduce damage to the heart and are full of antioxidants. Dark leafy greens are rich in vitamins C, E, K, folate, iron and calcium. They are also a good source of fiber and omega-3 fatty acids. These benefits help to slow the aging process, aid in cancer prevention and reduce the risk of coronary disease. Another benefit to eating leafy greens is the vitamin A which boosts skin health and minimizes the production of sebum, helping to limit acne. This nutrient also strengthens the skin's protective tissue and helps to flush out toxins.

Apples have many, many benefits including protection against osteoporosis and Alzheimer's Disease. Apples lower LDL cholesterol and can reduce the risk of breast cancer, colon cancer and liver cancer. The pectin in apples can also help to lower the body's need for insulin for those managing diabetes.

Walnuts have antioxidant and anti-inflammatory benefits that help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. There are links to walnuts and decreased risk in prostate and breast cancer. Walnuts can also lower serum LDL cholesterol and are high in protein.

Raisins can help in eye care, dental care and bone health. They are rich in iron and rank among the top antioxidant foods and have a key ingredient that helps promote good oral hygiene. Raisins also help to boost sexual libido and protect against the formation of tumor and colon cancer. They can even help fight fevers!

the brands (used in this recipe):

Earthbound Farms Organic Greens 

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almond dark chocolate chunk cookies

These delicious cookies are gluten-free, dairy-free and use agave nectar.

the goods:

2 ½ cups blanched almond flour
½ teaspoon salt (celtic sea salt preferred)
½ teaspoon baking soda

½ cup almond oil (or grapeseed oil)
½ cup agave nectar
1 tablespoon cinnamon
½ cup dark chocolate pieces, chopped in small chunks
½ cup sliced almonds

the process:

1. Preheat oven to 350°

2. In a large bowl, combine almond flour, salt, cinnamon and baking soda

3. In a medium bowl combine almond oil and agave

4. Stir wet ingredients into the almond flour mixture until thoroughly combined

5. Fold in chocolate chunks and almond slices

6. Spoon dough 1 heaping tablespoon at a time onto a parchment lined baking sheet, pressing down with palm of your hand to flatten

7. Bake at 350 for 8 to 12 minutes, until lightly golden

8. Cool cookies on the baking sheets for 20-25 minute, then serve


the result:
about a dozen cookies


the benefits:
Almonds are Rich in Vitamin E and high in protein. They are also claimed to help improve complexion, aid in the prevention of cancer and when eaten daily, help to reduce the number of risk factors in heart disease.

Dark Chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries and far more than milk chocolate or white chocolate). It can also help low blood pressure and reduce LDL cholesterol.

Cinnamon is a great source of fiber, iron and calcium. When added to food, it helps to naturally preserve the food by inhibiting bacteria growth a food spoilage. It can help to lower LDL cholesterol and can have a regulatory affect of blood sugar levels.

Agave Nectar has a favorable glycemic profile. It provides sweetness, without the "sugar rush" and unhealthful blood sugar spikes caused by many other sugars.

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walnut raisin scones

 

These scones are gluten-free, dairy-free and use agave nectar.

the goods:

2 cups blanched almond flour
½ teaspoon salt (celtic sea salt preferred)
½ teaspoon baking soda
¼ cup unsalted sunflower seeds
¼ cup walnuts, shelled and crushed/chopped

3/4 cup raisins (organic preferred)
1 large egg  (organic, free-range preferred)
2 tablespoons agave nectar

the process:

1. Preheat oven to 350°

2. In a large bowl, combine almond flour, salt and soda

3. Stir in dried fruit, seeds and nuts

4. In a small bowl combine egg and agave

5. Stir wet ingredients into dry

6. Use your hands to form dough. Shape dough into a 6 ½ x 6 ½ square that is about ¾" thick. Cut dough into 16 squares

7. Bake at 350° for 10-12 minutes

the result:

16 scones

the benefits:

Walnuts have antioxidant and anti-inflammatory benefits that help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. There are links to walnuts and decreased risk in prostate and breast cancer. Walnuts can also lower serum LDL cholesterol and are high in protein.

Raisins can help in eye care, dental care and bone health. They are rich in iron and rank among the top antioxidant foods and have a key ingredient that helps promote good oral hygiene. Raisins also help to boost sexual libido and protect against the formation of tumor and colon cancer. They can even help fight fevers!

Sunflower Seeds are full of vitamin E, magnesium and selenium. The vitamin E in sunflower seeds has significant anti-inflammatory effects which can can help reduce symptoms in asthma, osteoarthritis and rheumatoid arthritis.

Agave Nectar has a favorable glycemic profile. It provides sweetness, without the "sugar rush" and unhealthful blood sugar spikes caused by many other sugars.

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citrus protein power lunch

This lunch is vegan-friendly.

the goods:

1 whole wheat tortilla

hummus, to spread

½ cup raisins (organic preferred)

½ cup almonds and walnuts

1 orange (Kara is a good choice, organic preferred)

4-5 dried apricots (no sugar added)

the process:

This lunch is simple, and kid-friendly to boot. To make a hummus roll-up, simply spread hummus over tortilla, roll up and slice in "rolls". All other parts to this lunch are easy to grab on the go and full of nutritional goodness!

the result:

1 serving/lunch

the benefits:

Oranges are a wonderful source of vitamin C, which prevents the free radical damage that triggers the inflammatory cascade, and reduces the severity of inflammatory conditions, such as asthma, osteoarthritis and rheumatoid arthritis. Oranges can also help prevent cardiovascular disease and lower LDL cholesterol levels.

Hummus is made primarily from chickpeas and tahini. Chickpeas are very healthy because they do not contain any cholesterol or saturated fats. They are also rich in protein. Tahini is also a good source of protein and calcium. Hummus contains plenty of Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart. On top of it all, this dish also has iron, vitamin B6, manganese, copper, folic acid, and amino acids.

Whole Wheat Tortillas are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. Whole grains can also can help women avoid gallstones and can help to protect against breast cancer. Studies show that Increasing consumption of whole grains could reduce the risk of childhood asthma by about 50%.

Walnuts have antioxidant and anti-inflammatory benefits that help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. There are links to walnuts and decreased risk in prostate and breast cancer. Walnuts can also lower serum LDL cholesterol and are high in protein.

Raisins can help in eye care, dental care and bone health. They are rich in iron and rank among the top antioxidant foods and have a key ingredient that helps promote good oral hygiene. Raisins also help to boost sexual libido and protect against the formation of tumor and colon cancer. They can even help fight fevers!

Almonds are rich in Vitamin E and high in protein. They are also claimed to help improve complexion, aid in the prevention of cancer and when eaten daily, help to reduce the number of risk factors in heart disease.

the brands (used in this recipe):

Tribe Hummus

Click an icon below to email this recipe to a friend, share it on facebook and more!Tribe Hummus 

apple banana and cinnamon muffins

These muffins are gluten-free, dairy-free and use agave nectar. 

the goods:

2 1/4 cups Almond Flour

4 eggs (organic, free-range preferred)
1 cup unsweetened applesauce

1 apple (Fuji is a good choice)

2 Bananas (organic preferred)
1/4 cup almond oil
1/3 cup water
1/2 tsp baking soda
1 tablespoon ground cinnamon

the process:

1. Preheat oven to 350°. Line muffin tins with cups (silicone preferred)

2. Using a fork, mash the bananas in a large mixing bowl

3. Add applesauce and finely chopped apple

4. Add all other ingredients and mix by hand. The batter will not be super thick, but more like a cake batter

5. Fill muffin tins about 3/4 of the way full

6. Bake for 15-17 minutes. Muffins will be done when a toothpick is inserted into the middle of one muffin and it comes out clean

7. Serve with a slice of banana and sprinkle of ground cinnamon on top of each muffin

the result:

12-16 marvelous muffins!

the benefits:

Bananas contain an amino acid that can help improve mood, balance stress and they are also high in fiber. They help protect eyes from aging, aid in keeping kidneys healthy and are wonderful in preventing high blood pressure because of their high potassium and low sodium levels. Bananas have a natural antacid effect on the body, which can help relieve heartburn and prevent ulcers. The B vitamins found in bananas help improve nerve function. Bananas have also been found to reduce risk of strokes.

Apples have many, many benefits including protection against osteoporosis and Alzheimer's Disease. Apples lower LDL cholesterol and can reduce the risk of breast cancer, colon cancer and liver cancer. Along with antioxidant protection, apples contain pectin, a soluble fiber that helps lower blood cholesterol and help to lower the body's need for insulin.

Cinnamon is a great source of fiber, iron and calcium. When added to food, it helps to naturally preserve the food by inhibiting bacteria growth and food spoilage. It can help to lower LDL cholesterol and can have a regulatory affect of blood sugar levels.

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