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

black bean, avocado and tomato salad

This meal is vegan-friendly, gluten-free and dairy-free.

the goods:

organic leafy greens

1 can (organic) black beans, rinsed and drained

1 tomato, chopped (organic preferred)

1 avocado, diced (organic preferred)

1/2 cup fresh cilantro, chopped (organic preferred)

1 lime, cut (to squeeze over salad)

Optional: Oil and vinegar or balsamic vinaigrette dressing

the process:

1. Combine all ingredients and toss

2. Squeeze lime over salad

3. Serve as is, or with oil and vinegar for dressing

the result:

4-6 servings

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.

Black Beans are a very good source of cholesterol-lowering fiber. This high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Black beans are also loaded with protein and anti-oxidants, that may help protect against cancer. They help to provide energy while stabilizing blood sugar levels - a winning combination!

Avocados are packed full of goodness! They can inhibit the growth of different cancers, including oral cancer. Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cells and destroy them without harming healthy cells. Avocados may help to prevent breast cancer, as well as aging-related eye disease. They can help lower cholesterol, prevent strokes, and lower the risk of heart disease.

 Cilantro is a powerful natural cleansing agent and can help remove heavy metals from the body. It is also an anti-inflammatory, which can help symptoms of arthritis. Cilantro helps to ward of urinary tract infections and feelings of nausea. It aids in insulin secretion and lowers blood sugar levels, contains immune-boosting properties, acts an an expectorant, help ease eye-aging, promotes healthy liver function and is a great source of iron and magnesium.

Tomatoes contain lycopene, which helps prevent cancer and heart disease. Lycopene, when served with olive oil (as in this recipe), has been shown to fight breast, pancreatic and intestinal cancers. Tomatoes have been shown to help reduce the risk of prostate cancer. They are also an excellent source of vitamins A and C, can help to reduce LDL cholesterol levels and contain bone-strengthening vitamin K. Tomatoes are a wonderful source of antioxidants, which help boost immune function. 


the brands (used in this recipe):

Earthbound Farms Organic Greens 

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

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 

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

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 

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

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