These began 20 years ago for me as I experimented with healthy recipes. They have evolved to many variations as well! We will call this variation 1 and I will post more to come! Dates about 10-12 1 cup Pumpkin seeds sprouted salted 1 cup cashew pieces or other nut 1/2 cup virgin coconut oilContinue reading “Healthy Delight Bites – gluten free, dairy free, sugar-free, vegan, raw ”
Author Archives: Temple Maintenance Health Coach
Pretty Pink Hummus
This hummus has an unlikely star ingredient that with the right balance sings notes you simply do not expect!! Even if you do not like beets you have to give this combo a chance!! Ingredients: 1 can garbanzo beans drained 1 can del monte sliced beets drained 1/2 cup tahini 1/2 cup olive oil 1Continue reading “Pretty Pink Hummus”
Apple Pie Quinoa Hit Cereal
Vegan and gluten free oatmeal style hot cereal. This apple pie inspired quinoa will hit the spot for breakfast or any meal for the whole family. While I made for my toddlers I happened to enjoy it just as much as they did! Ingredients: 1 grated apple with or without peel 1 cup dry quinoaContinue reading “Apple Pie Quinoa Hit Cereal”
Gluten Free Apple Pancakes
Gluten free and dairy free these little pancakes are so quick and easy to whip up! Use pre ground oat flour or step up the health benefits by pulsing your own with sprouted oats. Be sure that oat flour or oats you choose are certified gluten-free. The brand I use is One Degree sprouted rolledContinue reading “Gluten Free Apple Pancakes”
Easiest No Knead Spelt Bread – Only 4 ingredients! DF Vegan
This bread is ready start to finish in about 3-4 hours with no kneading, tucking or folding! Seriously this is the most simple and quick yeast bread I have ever made!! With my wheat gluten sensitivities I am always trying new variations of bread recipes that do not use wheat flour to get that classicContinue reading “Easiest No Knead Spelt Bread – Only 4 ingredients! DF Vegan”
Carrot Cake Oat Bake
vegan / gluten-free / dairy free / sugar-free To make this certified gluten free be sure to use gluten free oats. I use One Degree sprouted oats. This recipe is sugar-free and not super sweet, but the topping can be sweet. If you want it sweeter feel free to double the sweeteners.  Ingredients: 2Continue reading “Carrot Cake Oat Bake”
Sweet Corn Bread – low sugar – Wheat Free – Dairy Free
1 cup spelt or gluten free cup for cup flour blend 1 cup organic yellow cornmeal 1/3 cup coconut sugar 1/3 cup monk fruit baking blend 1 teaspoon natural salt 3 ½ teaspoons baking powder ⅓ cup grape seed oil 1 large egg 1 cup plant milk INSTRUCTIONS Grease a 9 by 13 inch pan,Continue reading “Sweet Corn Bread – low sugar – Wheat Free – Dairy Free”
Easy No Bake Protein Bars
I needed a quick easy recipe for getting extra nutrients during the day between meals that tasted good. Enter these fabulous protein bars!!! I prefer without chocolate on top for less sugar but hubby loves the chocolate. these are just the right amount of sweet and healthy! Perfect for pregnant and breastfeeding mamas who needContinue reading “Easy No Bake Protein Bars”
Vegan Butternut Squash Soup
Ingredients: 2 cups fresh pumpkin or one 15 oz can pumpkin2 cup butternut squash fresh or 10-16 oz bag frozen 1 peeled and cored apple1 small to medium onion cut in half 2 tablespoon preferred oil1 cup vegetable broth or water 1 can full fat coconut milk or extra cup of water1/4 teaspoon cinnamon1-2 teaspoonContinue reading “Vegan Butternut Squash Soup”
Air Fryer Crispy Potato Bites
These vegan potato bites have that perfect crisp outer shell and soft inside! So much healthier than fried potatoes and much easier to make and clean up than frying! Ingredients: 2 large potatoes peeled and diced 1-2 tablespoons olive oil 1 teaspoon salt more or less to taste 1/2 teaspoon nutritional yeast optional Dash ofContinue reading “Air Fryer Crispy Potato Bites”
Almond Butter Blondies GF DF
These blondies are so fudgy, soft and chewy!! I loved how quick and easy and guilt free these were to snack on all day! Very low sugar, high protein, gluten free, and dairy free! Only 1 egg but could be replaced with egg replacer for vegan version. You can also replace almond butter with peanutContinue reading “Almond Butter Blondies GF DF”
Smoky Quinoa Protein Burgers – DF GF
I wanted to created a truly flavorful smoky plant based burger. This one has egg, but no meat, dairy, or gluten. You can however replace the egg with a flax or chia egg for vegan version! Ingredients: 2 cups cooked quinoa One can drained and smashed black beans Three eggs 3/4 cup gluten-free breadcrumbs orContinue reading “Smoky Quinoa Protein Burgers – DF GF”
French Lentils and Carrot Vegan Instant Pot
French lentils are my favorite lentil to cook with! Cooking them in the instant pot makes them a breeze. This recipe comes out very thick like a super thick stew or risotto type consistency. If you want to make it into a soup add an extra cup or two of broth. Ingredients: 1 1/2 cupsContinue reading “French Lentils and Carrot Vegan Instant Pot”
Guilt Free Plant Based Mac and Cheese – Gluten Free & Vegan
This is so super creamy and satisfying!! You can sub the acorn squash for butternut if desired. The nutritional content on this vegan version far outweighs the dairy version. Ingredients: 1 fully cooked peeled skinned acorn squash 1 cup soaked drained raw cashews (soaked 6-8 hours) 1/3 cup plus 2 tablespoons olive oil 2 tablespoonsContinue reading “Guilt Free Plant Based Mac and Cheese – Gluten Free & Vegan”
Clover Crackers – wheat free – vegan
These are so easy and quick to whip up! And you have two options one is gluten-free and one is low gluten with a little bit of spelt flour. For the greens you can use baby spinach, baby kale, or mixed greens instead of clover. I collected the clover leaves from the front yard. AreContinue reading “Clover Crackers – wheat free – vegan”
Healthy Easy Tortillas – wheat free – vegan
These are so easy and quick to whip up! And you have two options one is gluten-free and one is low gluten with a little bit of spelt flour. For the greens you can use baby spinach, baby kale, or mixed. These come out soft and flexible and easy to use. Ingredients: 1/2 cup speltContinue reading “Healthy Easy Tortillas – wheat free – vegan”
Super Easy Fast Spelt Bread – No Knead – DF
This bread is ready start to finish in about three hours with no kneading! Seriously this is the most simple and quick yeast bread I have ever made!! With my wheat gluten sensitivities I am always trying new variations of bread recipes that do not use wheat flour to get that classic bread that isContinue reading “Super Easy Fast Spelt Bread – No Knead – DF”
Vegan Strawberry Milkshake
Being pregnant I had the strongest craving for a fast food strawberry milkshake! I haven’t had a traditional milkshake in almost 20 years. I decided to try to make the healthiest version I could that tasted as thick and luscious as the real thing! I hope you enjoy it as much as I did 😉Continue reading “Vegan Strawberry Milkshake”
Carrot Cake – Gluten Free, Dairy Free, Vegan, Low Sugar, Super Moist
This carrot cake is super easy, super moist, and super healthy! I did not add any granulated sugar’s to this recipe. I can eat this for breakfast and it actually feels like I’m eating something healthy and delicious! The cake itself only has honey or maple syrup. The icing has a granulated Monk fruit sweetenerContinue reading “Carrot Cake – Gluten Free, Dairy Free, Vegan, Low Sugar, Super Moist”
Air Fryer Roasted Butternut Squash
This recipe requires an Insta pot and an air fryer. This is one of my favorite things to make and sometimes I’ll just eat half a butternut squash for lunch because I can’t stop eating them when I make them for meal prep! Normally I can get two meals for two people plus I haveContinue reading “Air Fryer Roasted Butternut Squash”
Health Coaching & Healthy Recipes 