Sharing is Caring….

When we went plastic-free, we cut store-bought snacks. Those processed foods come packaged in plastic in one way or another—either in plastic bags, or in plastic bags tucked inside cardboard boxes or individually wrapped in plastic and then stuffed into yet more plastic bags. So we started making more snacks from scratch—stovetop popcorn, crackers, dips […]

via Roasted Chickpeas — The Zero-Waste Chef

Ripe and Ready….Mission Banana!

How many times have you found yourself with too many over ripe bananas to eat?  Good timing this time.  You may have guests over the Spring/Easter vacation staying with you or you may want to prepare ahead for a Sunday brunch, these bananas are not going in the freezer for smoothies this time.

I have derived a quick, easy, sugar and yes, fat free muffin or bread if you prefer, just adjust baking times accordingly.  Take a look below and try this new one fresh out of the kitchen today!

Anytime you try one of the recipes please do not forget to share the love by passing it along and any feedback you have for me is always welcome.  Happy Baking….


Honey Choco Chip Banana Muffins

4 small, Ripe Bananas

2 Eggs

¾ cup Honey

½ teaspoon Pure Vanilla Extract

1 teaspoon Cinnamon

1 teaspoon Baking Soda

1 cup White Whole Wheat High Protein Flour (or any other whole grain or wheat flour you choose)

1 cup White Unbleached Flour

1/3 cup Milk Chocolate Chips

Preheat oven to 350 degrees Farenheit.

In a large bowl place ripe bananas and mash with fork. Add eggs, honey, vanilla, cinnamon and mix at médium speed until a smooth consistency is achieved.  Add flour, one cup at a time at low speed when well combined stir in chocolate chips.   Spoon batter (or use an ice cream scooper) into a lightly sprayed or lined cupcake pan for approximately 18 minutes or until golden.  I filled the cupcake liners only half way to make medium sized muffins.  Makes approximately 24 medium muffins.

A House Favorite Fresh Cut Veggie

Carrots are very good for your body and it will shock you how your body will be well nourished by taking carrots. Prevention of Heart Disease: In a study meant to reveal the therapeutic value of carrots, researchers at the Wolfson Gastrointestinal Laboratory in Edinburgh, Scotland revealed that cholesterol level drops by an average of 11 percent […]

via 10 Health Benefits of eating Carrots — TheNigerian Newspaper

Gluten & Sugar Free White Chocolate Cranberry Bars

Gluten & Sugar Free White Chocolate Cranberry Bars


2/3 cup of Coconut Oil

1/3 cup of Honey

2 large Eggs

2 teaspoons of Vanilla Extract

1 ½ cups Rolled Oats

1 ½ cups of Garbanzo and Fava Flour

1 teaspoon of Baking Soda

¾ cup of Dried Cranberries, chopped (or your preferred dried fruit)

¾ cup of White Chocolate Chunks or Chips, chopped

Preheat oven to 350 degrees Farenheit. In the blender pulse the chocolate and cranberries together to chop them into smaller pieces that are easier to disrtubute in the batter. In a seperate bowl mix oil, honey, eggs, and vanilla. Mix the rolled oats with the liquid, add baking soda and flour combining thoroughly. Finally add your chopped dried fruit and chocolate. Use a parchment lined, 9”x13” pan to bake for approximately 18-20 minutes or until Golden. Cool completely in pan before cutting.  Makes approximately 48 small squares, but they can be easily cut into bars and stored in freezer. Portable and crispy.

One problem, I can’t stop eating them with my coffee!




Happy Valentine’s Day!

Knowing so many that cautiously tip toe around allowing themselves the simple pleasure of an occasional piece of chocolate…I am sure you know these people too. They are ever so careful to not go over their caloric intake for the day. I get it. Maybe if they indulged a little, it would make them smile and give them a change of heart about the creamy, sweet treat. Why you ask? There are some health benefits as well, please see the posted article.

Wishing you all the best for a day filled with love and happiness as well as yummy, healthy chocolate too!

Daily Health Tips Retweeted Daily Health Tips ‏@commonmedical 1 Sep 2015 Health Benefits of Dark Chocolate. Dark chocolate is good for the heart, #brainhealth #weightloss #preventdiabetes

via Health Benefits of Dark Chocolate. Dark chocolate is good for the heart, — Healthaware

Today’s Forecast….

Wind out of the East with a chance of kite surfers flying by the window of my test kitchen.  It is equally inspiring and a breathtaking spectacle to watch in the afternoons while I am thinking about what sustains my energy.  For me…next to my double iced espresso, it is whole grains with a little sweetness and kiss of chocolate.

Please check out the Pure Love Granola Bars, the recipe is easy, delicious and surprisingly satisfies the chocolate craving.  Speaking honestly,  I created this for my family with love as well as a deliciously portable and healthy snack  in mind.  Share the LOVE!


Pure Love Granola Bars


Pure Love Granola Bars

Pure Love Granola Bars are made with whole grains and kiss of chocolate to leave you satisfied.  They are gluten free and nut free.  Super excited for you to give it a try, your family will be glad you did.


4 cups of rolled oats

3/4 cups of unsalted, ground sunflower seeds 

1/4 cup chia seeds

1/2 cup of  milk chocolate chips (semi-sweet or dark whichever is your preference) 

1/2 teaspoon salt

1/2 teaspoon baking soda

1 teaspoon cinnamon

1 teaspoon pure vanilla extract

1/2 cup of honey

1/4 cup of coconut oil


In a large microwave proof bowl or on the stove top (which I prefer) add honey, coconut oil, vanilla and warm up so they are a nice thin consistency for about a couple minutes on medium heat.  If using a microwave start with 30 seconds, depending of the strength of your oven.  Leave the pot on the warm burner stir in chia seeds, ground sunflower seeds, baking soda, cinnamon, salt and finally add the rolled oats.  When everything is blended nicely add the chocolate chips and stir until they are completely melted coating all the other ingredients.

Pour mixture onto a 9×13″ cookie sheet lined with parchment paper and spread evenly with the back of a rubber spatula.  After the mixture is spread evenly cover with a sheet of wax paper, use a rolling pin to smooth it out.  Remove wax paper and bake for approximately 15 minutes  or until dark golden on the edges at 350 degrees Fahrenheit.  Leave in pan to cool for 30 minutes before cutting into bars.  Makes approximately 30 bars.  


For small hands, I sometimes cut into small squares, but be creative.  Store them in the freezer for freshness.  Great snack for both kids and adults!






With an  insatiable thirst for adventure and travel, the one thing that has always grounded me is the love for cooking.  The kitchen is where many of my fondest memories were shared with my Mamma, Armida.

The kitchen is where we  (she) created magical foods.  I say magical  based on the amount of friends and family fed not to mention the unbelievable quality that came out of my Mamma’s kitchen.  She always used the best ingredients.  Her dedication and attention to detail were seen in her natural talent, it was a gift.

However, it is not only the food, but the conversations had while prepping, washing and cooking that resonate in my heart.  You can not recreate what is gone, but carry those fond memories with you and share the passion ingrained in you without ever having known it was there all along.

It is for the smiles that cooking, eating and sharing bring to whoever and wherever you are in the world that I have created this blog.  I want to share the LOVE!

Protein Nutty Butter Balls

Wishing Everyone a Happy, Healthy Start to 2017!

With the start of 2017 many people are making resolutions for the year.  One of my resolutions is to share recipes that are fast, simple and with a delicious explanation point to brighten your day!

That being said…let’s have a Ball!  Really, let’s have a Protein Nutty Buttery Ball and Roll!!!


1 1/2 cups rolled oats
1/2 cup vanilla whey protein powder (about 2 scoops)
1/2 teaspoon cinnamon
1 tablespoon chia seeds
1/2 cup creamy peanut butter or any type of seed/nut butter you prefer
3 tablespoons honey
1 teaspoon vanilla extract
1/3 cup  craisins or raisins or chocolate chips to your preference, maybe a little of each as long as it equals the correct amount
2-4 tablespoons of water

Makes 24 Servings that are approximately  1 1/2 tablespoons.


Using either a blender or food processor grind/mill the rolled oats until you achieve the consistency you like either flour like or chunkier pieces.  Place the rolled oats, protein powder, chia seeds, cinnamon and raisins/craisins/chocolate chips ( be aware that if you add warmed liquid to the chocolate chips, it melts the chocolate giving the balls a candy like, yummy consistency) and toss all together in a bowl that is large enough you are able to knead/work with your hands.   In a separate sauce pan warm the honey and peanut butter together for easier mixing.  Stir in vanilla.  Add the warmed liquids to the dry and mix with a spatula.  At this point you may begin adding 2 tablespoons of water up to 4, one at a time until you reach a consistency where the mix will stick together.  I rolled these out warm and found that they stuck together better, but if you do not have time, refrigerate and roll at a later time.


I have found, a great way to achieve consistently sized and shaped balls is by using a cookie scoop, number 40 by Wilton which is approximately 1 1/2 tablespoons.

To make it more kid friendly, I leave out the vanilla whey protein and substitute 1/2 cup of very finely ground rolled oats and add an additional tablespoon of honey to sweeten adding the tablespoons of water slowly until the correct consistency is reached.  Mini chocolate chips for the kids is a big hit in our house.