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Living Well Seminars Archives Sept 2017- May 2018


Living Well Seminars Archives September 2017-May 2018

If you missed some recipe, they are below.

Links to some of the videos are also below.
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Archive of recipes from September 2017 to May 2018.

September 2017

Living Well Seminars

       September 7th, 2017

Oats and veggie burgers


2 Tbsp extra virgin olive oil

3 Tbsp Nutritional yeast 

3 tsp Salt

1 ½ tsp each of garlic powder, onion powder and paprika.

Or use your favorite seasoning.

 ½ Cup Bragg amino or soy sauce 

1 15 oz cans black beans, drained

1 ½ Cups carrot shredded

1 finely chopped onion

1 Cup Chopped mushrooms

3 Cups Water

3 ½ Cups gluten free rolled oats, chopped briefly.

½ Cup Chopped walnuts



1. In a large pot put the olive oil and Bragg amino, and the seasoning. 

2. Chop briefly in the food processor and add to the pot the beans, then the carrots, mushrooms and onions and put in the pot and cook for 5 min. 

3. After 5 minutes add the water, and cook 5 minutes more.

4. In the meanwhile chop the walnuts and then the oats a little and add to the pot.

5. Mix till well combined and cook a couple of minutes. Adjust seasoning if needed.

6. Remove from the stove and let is set until cool enough to handle.

7. Preheat oven to 400 degrees.

8. Shape into patties and put on parchment paper lined baking sheet. To make it easier to handle, use a large canning lid and ring, lined with plastic wrap, to shape the patties.

9. Bake at 400 degrees for a total of 45 to 60 min. Turn them midway. Or fry in a frying pan.

Prep time 30 min. Cook time 45 to 60 min.

Serves 16.

Oven fries, or Crispy Potato Wedges.


2 Medium potatoes or sweet potatoes

2 Tbls. arrowroot powder o corn starch

½ tsp onion powder

½ tsp garlic powder (optional)

½ tsp sea salt

1 Tbls. melted raw coconut oil or extra virgin olive oil.



1. Scrub the potatoes and cut them into ½ inch thick wedges or french fries size. 

2. Place them in a bowl, cover with cold water, and let them soak while you cut them all. (This will prevent browning)

3. Meanwhile, preheat the oven to 425 degrees and line a baking sheet with parchment paper.

4. Combine the arrowroot or starch, onion and garlic powers, and sea salt in a small bowl. 

5. Lift the fries out of the water, shaking the excess water off of each handful, and drop them into the bag. (The fries should still have a little moisture on them.) 

6. Put them in a plastic bag, pour the oil on them.

7. Blow some air into the bag, twist the top, and shake the fries to coat with oil. Massage the oil into the potatoes until they are evenly coated.

8. Sprinkle starch and seasoning and coat them with it.

9. Arrange the coated fries in a single layer on the lined baking sheet, spacing them out so they'll get crisp. 

10. Bake for 15 or 20 minutes, flip the fries, and bake for another 15 or 20 minutes until the fries are crisp on both sides.

11. For the regular potatoes cook the longer time, sweet potatoes the shorter time.

Serves 2.

Debra’s BBQ sauce


2 oz Tomato Paste (Half small can)

2 15 oz can tomato chopped

1/4 Cup Honey

1/4 Cup Molasses

2 Cups Vegan mayonnaise

3 tsp liquid smoke 6 Cloves garlic

½ Red onion chopped

½ tsp onion powder

1/4 tsp Coriander

1/4 tsp cardamom

1 ½ tsp fresh lemon juice

1 tsp Ginger

1 Clove bud
1 Pinch cayenne

4 Tbsp Bragg amino or soy sauce

4 Cups Water


1/4 Cup Arrowroot

½ Cup Water


Put everything except for mayo and honey, in a large pot and simmer till thick.

Mix arrowroot and extra water, pour in the tomato mix and stir, until mixed and thickened.

Banana Vanilla Coconut ice cream


6 very ripe bananas, divided

1/4 C Coconut cream

1 tsp vanilla extract

1/4 C maple syrup (or to taste)

½ oz Pecan or other nuts pieces (optional topping)



1. Measure out the coconut, maple and vanilla first.

2. Put bananas in the food processor and top with the other ingredients.

3. Blend everything till smooth and creamy, pulsing up and down to prevent the merry-go-round effect. 

4. At first it will look like it doesn’t work, but be persistent and add the liquids a little at the time. Keep blending till it gets the consistency of soft serve.

5. Adjust sweetness and blend again.

6. Mix in or top with chopped nuts.

7. Serve right away or freeze and serve later.

8. Defrost a little to soften before serving.

Serve 6

Mango Coconut Ice Cream


12 oz frozen ripe mango pieces

1/4 C Coconut cream, chilled

1/4 C Maple syrup (or to taste)

½ oz Coconut Shreds (optional topping)



1. Measure out the coconut and maple first.

2. Put mago pieces in the food processor and top with the other ingredients.

3. Blend everything till smooth and creamy, pulsing up and down to prevent the merry-go-round effect. 

4. At first it will look like it doesn’t work, but be persistent and add the liquids a little at the time. Keep blending till it gets the consistency of soft serve.

5. Adjust sweetness and blend again.

6. Serve right away or freeze and serve later.

7. Defrost a little to soften before serving.

Serves 6.


Banana Carob ice cream


6 very ripe bananas, divided

1/4 C Coconut cream

1 tsp vanilla extract

2 Tbsp Carob Powder

1 Tbsp Coffee substitute (Roma or Pero or Pestum) diluted in 1 Tbsp water

1/4 C maple syrup (or to taste)

½ oz Pecan or other nuts pieces (optional topping)



1. Measure out the coconut, maple and carob; dilute the coffee substitute and put aside.

2. Put bananas in the food processor and top with the other ingredients.

3. Blend everything till smooth and creamy, pulsing up and down to prevent the merry-go-round effect.

4. At first it will look like it doesn’t work, but be persistent and add the liquids a little at the time. Keep blending till it gets the consistency of soft serve.

5. Adjust sweetness and blend again.

6. Mix in or top with chopped nuts.

7. Serve right away or freeze and serve later.

8. Defrost a little to soften before serving.

Serve 6

October 2017

Living Well Seminar 
October 5th, 2017


Fast Pizza

Recipe from



1 pita bread

1/4 c  Cups low - sodium tomato sauce

1/4 tsp dried basil

1/4 tsp dried oregano

1/8 tsp garlic powder


1/4 Cup chopped yellow onions

1/4 Cup Veggie cheese

1/4 Cup chopped green peppers

4 sliced mushrooms

1/8 Cup Sliced olives

2 Tbsp veggie cheese


Cook separately the sliced onions, peppers and mushrooms with a little olive oil and a bit and water. 

Set aside.

If you are making the cheese, see recipe below.

Cut the pita bread in half by separating it into two circles. 

Spread each half with tomato sauce.

Sprinkle on the seasoning and add the toppings of your choice.

Bake at 300º F for 10 minutes, or heat in toaster oven for 5 minutes at 250ºF.


Vegan Moxarella


1/4 C. raw cashews (soaked in water for several hours and then drained IF you don't have a high powered blender)

1 C. hot water

2.5 T. tapioca starch

1 T. extra virgin olive oil (optional)

1 Small garlic clove, minced

3/4 t. sea salt

1 t. fresh lemon juice


Blend all ingredients together in a high speed blender until completely smooth, about 1 minute.

Pour into a small saucepan and cook, stirring constantly over medium high heat.

After a couple of minutes the mixture will start to look weird, like it’s curdling or separating. This is totally normal, reduce heat to medium and KEEP stirring so you don’t burn the cheese to the bottom of the pot.

Keep cooking and stirring til really thick (about 2-3 more minutes) and the mixture becomes like a cohesive mass of melted dairy cheese and stretches.

Almond Joys!

Recipe from


2 Cups shredded coconut

1/2 Cup unflavored plant milk

1 Tbsp coconut oil

1 Tbsp agave or maple syrup

20 raw almonds

Carob Coating

1/4 Cup Carob powder

1/4 Cup maple syrup or agave nectar

4 Tbsp Coconut oil


Mix coconut shreds and plant milk together in a medium bowl, set aside and let sit for about 5 minutes so coconut softens.

Meanwhile, make the carob coating by mixing the melted coconut oil, maple syrup and carob powder, until smooth and creamy. Set aside. 

Mix the melted coconut oil and the sweetener to the milk and coconut mixture. Stir well until fully combined.

Put the mix in the refrigerator for 10 minutes to help it set. (This is important!!)

Line a baking sheet with parchment paper.  

Using your hands, take some of the coconut mixture (about the size of a ping-pong ball), SQUEEZE it TIGHTLY in your fist (some juices will come out, but that’s ok) and then gently form it into a rectangular shape. Repeat.

Press an almond into the top of each coconut rectangle and place each nugget on the parchment paper, and then place the tray into the refrigerator for another 5-10 minutes.

Coat them with carob coating: either drizzle it on the nuggets or drop them gently in the carob and turn them to cover both sides and then put them again on the parchment paper.

Put the tray BACK in the refrigerator for about 20 minutes or until the carob is hardened. Store them at room temperature or in the refrigerator.

Carob almond cookies

Recipe from Honeyville almond flour


2 1/2 Cups Almond flour

1/2 Cup Carob powder

1/2 Cup Coconut flakes

1 Cup Chopped nuts, almonds or hazelnuts

2 Tbsp Flax meal

1/2 tsp Baking powder

1/4 tsp Salt

1/2 Cup cup coconut oil

1/2 Cup Maple syrup or honey or agave syrup


Preheat oven to 350 degrees

Line 2 cookie sheets with parchment paper

In a bowl combine the dry ingredients

In another bowl combine the wet ingredients

Mix the liquid to the dry ones.

Form 1/2" balls, put on cookie sheet and flatten a little.

Bake for 10-12 minutes.

Cool and serve.

Option: add chopped nuts or carob chips to the mix.

Walnut black beans brownies

Recipe from


1 15 oz- can black beans

1/2 Cup carob powder

1 tsp vanilla extract

1/2 Cup coconut sugar, or less if you want less sugar

1 tsp baking powder

2 Tbsp flax eggs (1 ground flaxseed, plus 3 tablespoons water per "egg")

1/3 Cup walnut pieces

A pinch of Himalayan salt

1/4 Cup melted coconut oil

2 Tbsp vegan carob chips (optional)


Preheat the oven to 345°F.

Drain and rinse the black beans, saving the water. 

Place the beans and the rest of the ingredients, except for the carob chips, in a high-speed blender and mix until combined. Add a little of the bean water, if needed to turn the blades.

Line a brownie pan with parchment paper and pour in the dough mixture.

Spread the dough evenly and place the chips on top.

Bake for about 30 minutes, remove from the oven, and let cool down before cutting into squares.

Tahini Bon Bons

Recipe from


18 dates

1/4 c tahini (or other nut or seed butter)

1/2 t cinnamon

2 t maple syrup

1 heaping C carob chips or use the carob coating from the Almond Joy recipe.

1 T sesame seeds


Using a knife, carefully slice each date lengthwise and gently remove the pit.  Set aside.

Mix the tahini with the cinnamon and maple syrup.

Place the tahini into a small ziplock bag.  

Snip the corner of the bag to make a quick piping bag.  

Squeeze a small amount of the tahini spread into each date and squish the date back together.

Set the dates into the freezer to chill the filling and help them hold together while you get the other ingredients ready.

To melt the carob chips, you can either microwave in 15 seconds intervals and stir, or place them in a double boiler over medium heat until they melt.  

Once it’s melted remove the dates from the freezer.  Place each date into the carob one at a time and turn to coat.  Remove from the carob and carefully set on parchment paper.

Sprinkle with sesame seeds.

Once all dates are dipped place them in the freezer to let the carob set.  

Store in a sealed container in the fridge to keep the carob from melting.

November 2017

Living Well Seminars
November 2nd, 2017

D’s Holiday Loaf

Serves 15


2 C chopped baby bella mushrooms

1 C shredded carrots

1 C shredded zucchine

½ C chopped red pepper

½ C chopped red onion

½ C chopped celery

3 cloves of garlic, chopped

1 block of extra firm tofu, drained and mashed

2 C cooked oat groats

2 C cooked and chopped garbanzo beans

2 C cooked brown rice

2 C chickpea flour

2 or 3 C bread crumbs

2 or 3 C organic rolled oats

1/4 C arrowroot or corn or potato starch

2 Tbsp each: onion, garlic, smoked paprika, chili powders

3 Tbsp pizza seasoning

few cloves buds (opt)

1 to 2 C veggie broth, mixed with

1/4 C Bragg amino acid


Preheat the oven at 375 degrees and line a loaf pan with parchment paper.

In a sauce pan saute the vegetables until almost cooked.

In a large bowl mix together the dry ingredients and seasonings, and stir well. 

Add the cooked vegetables, the rest of the ingredients, mix well, and then add the broth mixed with the Bragg aminos. Stir as you add and if needed, add more water.

Set aside for 10 minutes till oats and dry ingredients get moistened.

Pour in the loaf pan, smooth the top and poke the top with cloves, if using.

Cover the top with foil and bake at 375 degrees for 45 minutes. 

Remove the foil and bake for 15 minutes more, to get the top crisp.

Allow it to cool before slicing or removing from paper.

Serve with Cranberry relish, or after the 45 min, brush the top with a mix of 1 jar apricot preserve and ½ C BBQ sauce, put it back in the oven for 15 minutes and then serve.

Recipe by: Debra Holland




Yields 8-10 servings ,  Prep Time 5 min


2 cups cranberries (frozen and thawed are fine)

10 oz whole seedless orange (organic), with peel, cut down into smaller pieces (4 clementines would be perfect)

1/2 cup or less of maple syrup

1/4 tsp salt

Opt: 1 can of crushed pineapple


Place ingredients into food processor, orange rinds and all, and pulse until it has broken down to a relish consistency with small flecks of orange and red showing. Don’t over process it!

Place in sealed container and refrigerate to allow flavors to blend. Enjoy! Keeps for several days and is easy to make ahead of time.

Recipe by:



SERVES: 2 cups


1 tbsp Oil

1 medium Onion, chopped small 

½ teaspoon rosemary, chopped

½ teaspoon sage minced

1 tsp chopped garlic

1 tsp salt

8 ounces mushrooms stemmed, and sliced

1 cup vegetable broth

2 tablespoons soy sauce or Bragg amino 

2 tablespoons arrowroot or potato starch (& a little water)

1/2 teaspoon dried basil

2 tablespoons nutritional yeast (optional but recommended)

Mashed potatoes 

In a sauce pan saute the chopped onion, garlic and herbs and salt with olive oil until the onion is translucent.

Add the mushrooms and saute for a few minutes till soft.

Take half the mushrooms out and set aside. 

Combine the broth and soy sauce and add them to the mushrooms in the pot and simmer gently for 10 minutes, or until done to your liking.

Combine the arrowroot or potato starch with just enough water to dissolve in a cup or small container. When the water and soy sauce mixture is at a steady simmer, slowly whisk in the starch, stirring constantly until the liquid is thickened.

Blend with an immersion blender or a regular blender till creamy and smooth. Adjust the seasoning if needed.

Put it back in the pot and whisk in the rest of the mushrooms, the basil and optional nutritional yeast. Use at once.

Recipe by Nava Atlas


The Best Vegan Mashed Potatoes

6-ingredient vegan mashed potatoes that are fluffy, creamy, buttery, and loaded with roasted garlic and chives. Perfect as is, with gravy, or with a giant scoop of vegan butter.

Serves: ~4


6-8 medium yukon gold potatoes (if large, cut in half)*

1 1/2 tsp sea salt

5-6 cloves minced garlic sautéed for 3 minutes in olive oil

3-4 Tbsp vegan butter (such as Earth Balance), melted/softened, or olive oil

1/4 cup fresh chives for topping


1. Place potatoes in a large saucepan or pot and cover with water. Bring to a light boil over medium-high

heat, add 1 tsp of sea salt, cover and cook for 25-30 minutes or until very tender. They should effortlessly

slide off a knife when pierced with a knife.

2. While the potatoes are cooking, chop up your chives and measure your butter.

3. Once tender, drain your potatoes and place them back in the hot pot off the heat for 1 minute to

evaporate any additional water. Then transfer to a large mixing bowl.

4. Mash your potatoes using either a potato masher or a hand mixer until fluffy. Note: Be careful using a

hand mixer as you can overmix the potatoes and they can become gluey. I just make sure not to overmix.

5. Add in butter or oil, garlic, and salt and stir to combine. Taste and adjust seasonings as needed.

6. Lastly top with chives, stir and serve as is or your favorite gravy (or mushroom gravy). Leftovers will keep in the fridge covered for up to a few days.

*Use organic potatoes if possible, especially since you leave the skin on.

Recipe by



Serves 8


1 pound green beans, trimmed and chopped

 2 tablespoons olive oil

 1 fresh small white onion, chopped

 2 cloves garlic, minced

1 8-ounce carton cherry or heirloom tomatoes, halved


Trim the beans as necessary, chop them about 2" long and drop them into a pot full of boiling salted water.

Cook until the beans are bright green, crisp and tender, about 5 minutes, then strain and set aside.

Heat olive oil in a skillet.

Add the chopped onion and cook over medium heat until tender, about 4-5 minutes.

Add garlic and cook until fragrant.

Add the tomatoes and continue to cook until the tomatoes soften.

Add the cooked, drained beans and heat them up in the skillet, mixing with a wooden spoon to coat them with the aromatics. You can add a little olive oil, if necessary.

When the beans are warmed up, remove from heat and serve warm.

Recipe inspired by:


D’s Pumpkin cheesecake

Serves 12

Ingredients Fillings

1 C maple syrup 

½ C coconut cream (from the can)

2 tsp vanilla

1/4 tsp sea salt 

2 packages Mori Nu extra firm Tofu

2 lemons, juiced

2 C pumpkin puree (canned, organic)

3 Tbsp Cinnamon

½ tsp ground ginger powder

1/4 C vegan earth balance spread

1/4 tsp clove powder

1/4 tsp each of cardamon, coriander and ginger powders

1.5 packets agar agar powder

4 or 5 C water


2 C walnuts

1 C pecans

2 or 3 Tbsp honey and stevia blend.



Chop in a food processor the nuts and the honey-stevia blend until it makes a sticky mass. 

Lightly oil a cheesecake pan with removable bottom, and pat nuts mix on the bottom and sides. Put aside.

1st filling: Tofu

Blend the tofu, half of the following: the sweetener, the coconut cream and the vanilla. Plus the lemon juice and a pinch of salt. Blend till very smooth and creamy and set aside.

2nd filling: Pumpkin

Blend the canned pumpkin with the rest of the sweetener, vanilla, salt and the coconut cream, together with the cinnamon, cloves, cardamon, ginger and coriander powders, and earth balance. Set aside in the blender.

In a large pot mix the agar agar powder with the water, and while stirring bring it to a boil on low, for at least 5 minutes, or until translucent. 

Pour half in the pumpkin mix in the blender and blend till creamy.

Pour in the crust, it should go half the way up. Put in the fridge while you do the next step.

Clean the blender quickly, and pour in it the tofu mixture and the rest of the agar water, and blend till creamy and smooth again.

Pour slowly and carefully on top of the pumpkin in the crust, making sure it stays on top and not mixed in the pumpkin mix.

Smooth the top and if you want a fancy design, swirl the two layers with a skewer to create a design.

Let it chill and set at least overnight. 

Remove the sides of the pan before cutting the pie.

It can be topped with a sprinkling of cinnamon and chopped pecans.

Recipe by: Debra Holland  

December 2017

Living Well Seminars

December 2017

Holiday Menu: 
Fettuccine Alfredo with peas and mushrooms, 
Roasted cauliflowers and brussels sprouts, 
Salad with Italian Dressing.
Dessert: Apple Crisp with Struesel.


Fettuccine Alfredo 

Blend the following in a blender until smooth and creamy:

½ c cooked navy or garbanzo beans

½ c rinsed raw cashew pieces

2 t salt or to taste

2 T lemon juice

1/4 c nutritional yeast

2 T starch, potato or arrowroot

2 T olive oil

1/4 medium onion

2 med cloves of garlic

2 c water

Pour in a saucepan and cook stirring over medium heat until thickened. 

Add basil if desired.

In another pan saute until cooked:

1 T olive oil

1/4 medium onion, sliced, 

2 c sliced mushrooms and 

1 c frozen sweet peas, rinsed. 

Keep uncovered while cooking so the liquid evaporates.

Mix the peas and mushrooms with the Alfredo sauce and noodles. Save a little of vegetables and alfredo sauce to put on top of the noodles right before serving.

Note: For gluten free, use gf pasta noodles.

Serves 8


Roasted Cauliflower and brussels sprouts.

1 medium cauliflower head, cut into 1 inch florets

2 c brussels sprouts, halved lengthwise

3 T olive oil

3 cloves garlic, sliced thin

½ t fresh rosemary, crumbled

In a large bowl combine cauliflower and brussels sprouts. 

Drizzle oil on top and toss with remaining ingredients except salt. 

Cover and refrigerate overnight.

Preheat oven to 450 F. Spread vegetables in single layer on a large baking sheet and sprinkle with salt.

Roast until vegetables are crisp-tender and beginning to brown around the edges, 15-20 minutes.

Serve hot or at room temperature.

Variations: Use paprika and turmeric or just turmeric in place of the rosemary and garlic.

Serves 8.


Italian Dressing

1/4 c lemon juice

1/4 c olive oil

½ c water

1 T honey

2 t chicken style seasoning

½ t salt

1 large clove of garlic

½ t italian seasoning

1 t parsley

2 t Flax meal


Blend all ingredients except for the flax meal, until smooth. 

Sprinkle the flax meal in blender while is running.

It will thicken more as it chills. 

Makes 1 1/3 cups. 

It will last in the fridge 10 to 14 days.

Serves 20 


Apple Streusel Crisp

9 medium golden delicious apples, sliced

1 c frozen apple juice concentrate

1 T lemon juice

1/8 t salt

3T arrowroot powder or cornstarch

Blend apple juice concentrate, lemon juice, salt and arrowroot powder in the blender.

Toss apple slices with it and place in a 9x12" baking dish.

Streusel Topping

1/4 c oat or rice flour

1/4 t salt

1 c walnuts

1 c chopped dates.

Cinnamon to taste

Place streusel topping ingredients in a blender or food processor and blend until finely ground.

Cover the apples with the streusel topping and press firmly over them.

Cover with foil and bake at 350 F for 35 minutes. 

Uncover and bake until topping is golden brown.

May be served plain or with topping.

Serves 10

January 2018

Living Well Seminars

January 4, 2018
How to prevent Alzheimers disease with lifestyle. Dr Vanessa Greer.
To see the videos, click below.
Part 1
Part 2

Tuscan bean and green soup over garlic toast

From Chloe's kitchen cookbook

Serves 8


4 Cups (Or 2- 15 oz cans ) of cooked cannellini beans rinsed and drained, divided in 2 bowls

3 Cups Vegetable broth, divided

2 Tbsp Extra - virgin olive oil

1 whole Onion, chopped

3 Cloves garlic chopped

1/2 tsp Sea salt (or to taste)

1 Large bunch of kale, chopped small

1 whole Large tomato, chopped

Garlic toast

1/4 Cup Olive oil

3 Cloves garlic, pressed

8 Pieces Of baguette, cut diagonally in 1" thick slices



In a food processor combine and blend 1/2 the beans and 1/3 of the broth till smooth. Set aside.

In a large pot sautee onion in oil till soft.

Add garlic and 1/4 tsp salt.

Stir quickly and add kale and stir till it is soft and wilted. Don't let it brown.

Add remaining 2/3 of broth, tomatoes, and remaining 1/2 of the beans, bean puree and another 1/4 tsp salt.

Cover and bring to a boil. Reduce heat and simmer for 20 min.

Adjust salt to taste.

Garlic toast.

Preheat oven to broil.

In a small bowl add oil and pressed garlic (or blend in a small processor). Brush each slice on both sides and arrange on a baking sheet.

Broil for 1 or 2 minutes on each side til crisp and lightly browned. Watch it, it burns easily.

To serve

Place a slice of garlic toast on the bottom of each bowl and serve with soup on top.

Or serve the soup with the bread on the side

Optional: spoon a dollop of sour cream on top of each bowl of soup.


Tofu sour cream

From 7 secrets by Neva and Jim Brakets

2 Cups


1 12 oz box Morinu silken tofu OR 9 oz Regular tofu

1/2 Cup Water

1/2 Cup Raw cashew nuts

1 Tbsp Lemon juice

1 tsp Salt

1 tsp Onion powder

2 Tbsp Snipped fresh or dry chives


Put everything except for the chives, in the blender.

Blend until smooth.

Add chives and blend very briefly, just to mix it in.

It will thicken as it chills.



From, modified

makes 12 servings


1 Package Fresh basil, finely chopped

3 Tbsp cloves garlic, minced

6 Tbsp olive oil (extra virgin when possible)

6 Tbsp lemon juice

1 1/2 tsp sea salt

2 Large ripe avocado, cubed


Add everything except for avocado to a medium mixing bowl and whisking to combine. Or use a small food processor and briefly chop (But don’t puree it).

Taste and adjust flavor as needed, adding more lemon juice for acidity, salt for flavor.

Add avocado and toss to combine.

Use as a grilling or marinade sauce, on top of vegetables, or as a salad dressing.

Optional: combine it with some of the sour cream for a creamy dressing.


Happy cookies

From Dr. Nedley's book


2 1/2 Cups Walnuts, ground in a food processor, or chopped coarse if you want them crunchy.

2/3 Cup Whole wheat pastry flour

1 tsp Salt

1/3 Cup Flax meal

1/3 Cup Carob chips or raisins

1/2 Cup Maple syrup

2 tsp Vanilla


Preheat oven to 350 degrees

In a small bowl add the ingredients in the order given.

Mix well.

Drop by spoonful on parchment paper lined cookie sheet. Flatten lightly with a fork.

Bake 10-15 min or until golden brown, check often to prevent burning.

Let them cool before removing from the cookie sheet.

Makes 12.

February 2018

Living Well Seminars

February 1st, 2018

Living Well Seminars, Lisa Moreno. Pancreatic Cancer and Biliary Tract Disease, Part 1, 2, 3.
Click below for the video presentations:
Part 1
Part 2
Part 3







2 Tbsp Extra - virgin olive oil


3 cloves garlic, minced


1 white onion, diced


2 carrots, peeled and diced


1 celery stalk, finely diced


2 1/2 Cups cooked chickpeas (garbanzo beans)


1 tsp dried rosemary


2 Tbsp Braggs amino


1 Tbsp Lemon Juice


1 Cup Sliced baby bella mushrooms


1 red bell pepper, diced


29 oz Can (29 oz) diced tomatoes


salt to taste


1/2 Cup Opt: soaked soy curls




Heat a large, non-stick skillet over medium heat.


Add the garlic, onion, celery and carrot and sauté in a splash of vegetable broth or water and 1-2 tsp of olive oil. Cook for 3-4 minutes until the onion starts to soften.


Add all the spices, the lemon juice, bragg amino and stir to combine.


Stir in the chickpeas and cook for a few minutes till coated with the seasoning.


Add the red bell pepper and mushrooms and cook another minute or two.


Add the chopped tomatoes and let simmer lightly for about 20 minutes until it starts to reduce and thicken.


Stir and if needed, simmer for another 10 minutes until everything is cooked through and the sauce is quite thick.


Season with salt and pepper to taste then serve!


Serve on top of pasta or rice or another grain. Or next to baked potatoes.


Optional: add 1/2C of soaked and squeezed soy curls or other veggie meat, at the same time as the chickpeas. 





1 Cup organic short - grain brown rice


1/4 tsp sea salt


2 1/2 Cups water




Place the rice in a strainer, rinse under cold running water, and drain well.


Bring the water to a boil over high heat in a 1-quart saucepan with tight-fitting lid.


Add the salt and rice.


When the water returns to a boil, reduce the flame to low.


Cover and simmer for 40 to 45 minutes, or until the water is absorbed and the grains are tender.


Remove the pan from the heat and allow the rice to rest for a few minutes before serving.




Yellow goes with everything sauce


4 cloves garlic peeled


2" piece of fresh ginger, peeled


2 T tahini


1 T flax seed meal


1 T flax seed oil


1 T toasted sesame oil


1/4 c water


2 T nutritional yeast


1 tsp salt


1 tsp turmeric


1 lemon juiced (4 Tbsp juice)


1 avocado, skinned and seeded.


More water if needed to make it the right consistency.




Blend everything. Add more water if needed. You should get the consistency of thick salad dressing. 


Adjust flavors if needed.


Use as dressing or sauce on top of vegetables or grains or anything!


Keep in a jar in the refrigerator, up to a week.




Nut truffles, Carob, coconut and dry fruit versions.




Carob Version


• 1/2 Cup Almonds


• 1/2 Cup Hazelnuts


• 1/2 Cup Walnuts


• 1/2 Cup Dates, pitted


• 1/4 Almond flour


• 1/4 Cup Carob powder


• 1/4 Cup Maple syrup


• Carob powder to roll the truffles in 

Coconut Version


• 1/2 Cup Almonds


• 1/2 Cup Hazelnuts


• 1/2 Cup Walnuts


• 1/2 Cup Dates, pitted


• 1/4 coconut flour


• 1/4 Cup coconut flakes


• 1/4 Cup Maple syrup


• Coconut flakes to roll the truffles in


OPT: Add some chopped fresh ginger to this for a tropical treat! 

Cranberry Candy


• 1 cups whole almonds


• ½ cup pumpkin seed


• 4 cup dried cranberries


• 1 cup date paste 


• 1 t vanilla extract


• ½ t sea salt 


• 2 T maple syrup




Directions for all versions:


• Put all the ingredients except for the last 2 ingredient, in the food processor and process until nuts are small and the rest is a sticky mass. Do not let it become cream or a smooth mass. You want to have nuts in small chunks.


• Add the maple syrup a spoonful at the time till it sticks together. Don't add too much or it will be too sweet and soupy.


• Form into balls about 1inch across, and roll in the extra carob powder or coconut flakes or sesame seeds. Chill until ready to serve.


• For the cranberry candy, shape into a long roll, 2" diameter, and cut into slices, 1/4 to ½ inch thick.


March 2018

Living Well Seminars

March 1st, 2018
Click here for the video of the health presentation
Living Well Seminars, March 1st, 2018. Dr Rusk, DDS. The importance of good dental hygiene and how it relates to the body's overall health.

I got this recipe from (serves 6)

Vegetable Lo Mein

8 oz uncooked lo mein noodles or rice noodles or soba noodles or sweet potato starch noodles.

1 Tbsp Sesame toasted oil

1 Small Onion, chopped

1 Cup Chopped mushrooms

1 red bell pepper, julienned

1 carrot, sliced diagonally

1/2 Cup snow or sweet peas

Optional: 1 Cup broccoli cut in small

3 cloves garlic, minced

2 inches fresh ginger, peeled and sliced

sesame seeds or roasted cashews for garnish, if desired

Easy Teriyaki Sauce (see recipe below)


Make the sauce and set aside.

Vegetable Lo Mein

Cook noodles according to package instructions.
If using sweet potato noodles boil for 8 minutes.

Drain. Set aside.

Heat oil in a large skillet or wok.

Add in onion, mushrooms, red bell pepper, snow or snap peas and carrots. Sauté, stirring, until tender, about 5 minutes.

Add in garlic and fresh ginger and cook, stirring, for an additional minute.

Stir in the cooked noodles and the sauce and toss to combine until the sauce thickens and gets glossy.

Serve immediately with sesame seeds or roasted cashews for garnish, if desired.


Easy Teriyaki sauce

I got this recipe from  (serves 6)


1 Small onion, cut into quarters

2 or 3 Large cloves of garlic

1 Cup Tamari or Bragg’s Aminos

2 Tbsp Toasted sesame oil

1/4 Cup Lemon juice

1/3 Cup Maple syrup

1 tsp Fresh chopped ginger

2 Tbsp arrowroot powder

2 or 3 Tbsp Water


Add all the ingredients to the blender and blend till smooth.

If you are using it in the LoMein, pour it into the wok with the noodles and the vegetables. Stir until it thickens.

If you are not using it right away, pour into a pot and heat over medium heat, stirring till it has the consistency of gravy.

It will keep in the fridge up to 1 week and it freezes well.

Thai slaw

I got this recipe from I Love Veggies, by Mary Bernt (serves 6)

1 Small green cabbage, shredded thin.

1 Red onion, diced small

1 Red pepper, chopped or julienned

1/2 Cups Chopped almonds

1 1/2 Cups Snap peas, rinsed and sliced diagonally in thin strips


3 Tbsp Sesame oil, toasted

3 Tbsp Lemon juice

2 Tbsp Maple syrup

1 Tbsp Fresh chopped garlic

1/2 tsp Salt

1/2 Cup Almond butter or tahini

If needed, enough water to make it the consistency of salad dressing.


Shred cabbage, chop the vegetables, add to a bowl and toss.


Whisk or blend all the sauce ingredients except for the basil or cilantro.

Pour on top of the vegetables and mix well.

Chill till ready to serve.

Opt: you can use a mix or green and red cabbage, or add Bok Choi.

Opt 2: Add 1/4 Cup fresh cilantro or basil, chopped fine, added at the end, on top of the salad.

Coconut chia pudding

I got this recipe from Mary Bernt cooking class (serves 6)

1/3 Cup Chia seeds

2 Cups Coconut milk (I used the thick one, from the can, not the one for cereals)

2 tsp Vanilla

¼ tsp salt

1/4 Cup Maple syrup

1/4 Cup Frozen mango pieces, blended into a smooth cream


In a jar mix the maple syrup, coconut milk, vanilla and salt.

Add to that the chia seeds and stir them.

Stir periodically in the first hour or so, so they don't clump up.

Let it soak overnight or at least 4 hours. The longer, the thicker and denser.

Blend the frozen mango pieces until smooth. If you want it sweeter, add a little maple syrup.

Serve the pudding in individual bowl, top with a dollop of mango cream.

Variations: change the flavoring to almond and top with almond butter and carob powder.
Or add carob powder to the chia seeds and make a carob pudding. Top with chopped nuts and carob chips.
Or add blended strawberries to the chia seeds, top with fresh strawberries or blueberries.

It's a very versatile pudding, you can experiment with many flavors.




April 2018

Living Well Seminars

April 5th, 2018

Why We Sleep? Dr Milton Teske
For video presentation, click here.

Mexican Lasagna (or Enchilada Casserole)


• 1/2 Large green bell pepper chopped

• 1/2 Large red bell pepper chopped

• 1/2 jalapeno pepper finely chopped, optional

• 2 cloves garlic minced

• 1 Large onion chopped

• 3 Cups or 2 cans cooked black beans, drained and rinsed.

• 2 Medium tomatoes diced

• 1 tsp chili powder

• 1/2 tsp cumin

• 12 corn tortillas

• 3 Cups fat free vegan refried beans (2 cans)

• 1 Cup mild salsa

• 1 1/2 Cups enchilada sauce canned or homemade

• sliced black olives optional

• 2 C simple cheese (see recipe)

• 2 C avocado sour cream (see recipe)


1. Preheat oven to 375 F.

2. In a non-stick pan with a little water (1 tbsp.), sauté the peppers, garlic, and onion for about 3 minutes, or until softened. Add the black beans, tomatoes, chili powder, and cumin. Set aside.

3. Spray a 9 X 13-inch baking pan with non-stick spray. Line the bottom with a layer of tortillas (you may cut some of them to fit). Make sure you cover the entire bottom of the pan.

4. Combine the refried beans and salsa and heat until bubbly. Spread half of them evenly over the tortillas. Cover the refried beans with half of the black bean mixture.

5. Sprinkle half the cheese sauce.

6. Add another layer of tortillas and repeat the layers of refried beans and black beans. Cover with a final layer of tortillas, pour the enchilada sauce over the top, and sprinkle with black olives (if desired). Cover and bake for about 30 minutes or until hot throughout. It will be easier to cut if you allow it to cool for about 10 minutes before serving.

Recipe Notes

Serve with avocado sour cream on the side.

I got this recipe from


Tofu Sour Cream


9 oz Regular tofu and 1/2 Cup Water

1/2 Cup Cashew nuts

1 Tbsp lemon juice

1 1/2 tsp Salt

1 tsp onion powder

2 Tbsp Fresh chopped chives (opt)


Put everything except the chives in the blender and blend until smooth, at least 1 minute.

Pour in a container and add the chives. Fold them in.

Thickens in the fridge for few hours.


I got this recipe from the book 7 secrets, pg 58


Simple cheese sauce


1 Cup raw cashews, boiled 15 minutes

2 Cups Water

1/2 Large red bell pepper Or 1/4 Cup Canned pimento

1 1/2 tsp Salt

2 tsp onion powder

2 Tbsp Nutritional yeast

1/2 tsp granulated garlic


Put everything in the blender and blend until smooth (about 2 minutes)

Pour in a pot and bring to a boil, stirring until thick and smooth.

Use for lasagna or pizza or burrito.

Lite version: use only 1/2 c cashews and add 1 Tbsp corn or potato starch.

Makes 3 cups.

I got this recipe from the book 7 secrets, pg 26

Avocado Sour Cream


4 packages of mori-nu tofu, 

1 cup soaked cashews, 

1-1/2 cup just mayo. 

2 Tbsp lemon juice, 

2 large avocados, 

2-cups water or unsweetened almond milk, 

1/4 tsp chipotle,

 4 garlic cloves.


Blend everything until smooth.

It will get thicker as it gets chilled.

Recipe by Debra Holland


Vegan Flan


½ C Dates, pitted and chopped

1/4 C water or coconut milk

a pinch of salt

½ tsp vanilla


Blend all of the caramel ingredients till smooth and creamy. Set aside until the flan is made.


1 - 15 oz. can creamy coconut milk

2 Cups almond milk

½ Tbsp agar-agar powder

2 tsp vanilla

½ tsp almond flavoring (opt)

1 C maple syrup


Take 1 C of the almond milk and the agar powder, mix them, put them in a small pot and stir them continuously while bringing them to a rolling boil for 3 or 4 minutes.

Blend the rest of the flan ingredients till smooth. Add the milk and agar mix and blend again till smooth.

Pour in bowls, allow the flan to set in the refrigerator for several hours or overnight until firm. 

Pour the caramel on top.

Recipe modified by DG

May 2018
Why We Sleep and Alzheimer Connection. Dr Teske. Part 2:
Video, click here.


Bruschetta crostini
I got this recipe from Daniela
1 Loaf Pain Pascal or a baguette, sliced in 16 slices
1 Clove garlic, peeled
Slice bread in 16 slices, about 2x4 inches big.
Run under the broiler for 2 minutes or until crisp.
Flip and broil the other side for 2 more minutes.
Rub the garlic on one side, while still hot.
Top with the toppings from the other recipes.
Avocado pesto and tomatoes
I got this recipe from modified by Daniela
1 1/2 Cups Fresh basil
3 Tbsp Fresh garlic
1/4 onion, finely diced
3 Tbsp Olive oil
3 Tbsp Lemon juice
1/2 tsp Salt
1 Large avocado
Add everything except of the avocado, to the blender or food processor, blend everything but not till completely smooth.
Add the avocados, adjust the flavors if needed and chop some more.
Spread 1/8 of a cup of the avocado pesto on the crostini bread and top with 1/4 C chopped tomatoes.
Sprinkle chopped basil leaves on top for decoration.
Chickpea tuna-like salad
I got this recipe from Daniela
Tuna Salad
1 Can Chickpeas
2 Medium carrots chopped
2 Stalks celery, chopped fine
1/2 Small red onion, chopped
1 Sheet Toasted nori seaweed optional
1 Lemon, juiced
1 tsp Salt
1/4 Cup Olive Oil
1 Cup Chickpea water (the cooking water of the chickpeas or from a can of chickpeas)
With an immersion blender blend the mayo ingredients.
Chill while you make the rest.
Tuna salad
In the food processor chop the carrots, celery and onions till small pieces.
Add the chickpeas and chop till small, but not completely smooth.
Put in a bowl and add the mayo, mix till well combined.
If you want to make it more like tuna salad, add 1 sheet of nori, chopped up and mix it to the salad.
Spring rolls
I got this recipe from Sokhary Vecchiarelli, modified by Daniela
8 Sheets Rice paper wraps
1 Avocados, sliced in 8 slices
1 Bag Shredded carrots
1 Red bell peppers, sliced thin
1 Cucumbers, sliced thinly
1 C Spinach Leaves
Prepare all the vegetables for the rolls.
Dip a rice sheet in warm water for a few seconds, until pliable.
Lay a few leaves of spinach, a few strips of peppers, avocado, cucumber and some shreds of carrots, in a small bundle on the bottom half of the rice paper wrap.
Fold the bottom edge over the bundle, completely enveloping the vegetables.
Fold the sides over the bundle, and roll the whole thing with the rest of the wrap.
Save on plastic wrap or parchment paper until you made all of the rolls.
Use the almond ginger sauce as a dipping sauce for the rolls.
Almond Ginger Sauce
I got this recipe from daniela
2 Tbsp Lemon juice
1 Tbsp Almond butter, creamy
1 Tbsp Bragg's Liquid Aminos (or soy sauce)
1 Tbsp Toasted sesame oil
1 tsp Fresh ginger
2 Cloves garlic
1 Tbsp Fresh onion
1 tsp Maple syrup
Blend all the ingredients. Adjust flavors if needed and blend again. Serve as a dipping sauce for the spring rolls
I got this recipe from
2 Cups slivered blanched almonds
2 tsp nutritional yeast, plus more to taste
2 Tbsp lemon juice
3/4 tsp sea salt
1 clove of fresh garlic
3/4 Cup water
optional: 2 - 3 Tbsp fresh basil, oregano, or parsley
Add all ricotta ingredients (starting with 3/4 cup water) to a high-speed blender and blend until very smooth and creamy, scraping down sides as needed (2 or 3 minutes).
Add a bit more water a little at a time if the mixture is having a hard time blending until smooth.
Taste and adjust flavor as needed, adding more salt for overall flavor, nutritional yeast for cheesiness, and lemon juice for acidity. For even more flavor, you can add in some fresh basil, oregano, or parsley (optional).
At this point, the “ricotta cheese” is ready to enjoy, especially in dishes like Lasagna, Pizza, or Stuffed Shells.
You can also transfer straight from blender to a storage container and refrigerate.
Store leftovers covered in the refrigerator up to 5-7 days.
Mushrooms and Ricotta crostini
I got this recipe from
2 Tbsp Olive oil
6 Cups mixed portobello mushrooms, sliced
5 cloves garlic, chopped
1/4 Red onion, chopped fine
1 Tbsp fresh or dried thyme
1/2 teaspoon sea salt
Heat olive oil in a flat pan on low, add sliced onions and sauté for a few minutes until they start to caramelize, then add garlic for 2 minutes, then finally your mushrooms, such as Portobello. Sauté for a few minutes until they just begin to release their juices, then turn off the heat and add thyme and salt, then stir to combine.
Spread on the crostini bread a layer of the almond ricotta and on top of it put 1/8 c of the mushrooms and serve warm.
Strawberry tart with cream
I got this recipe from Daniela
1 Cup raw cashews or blanched almonds
1/2 Cup Pitted dates
Cream filling
2 Cups Plant milk
2/3 Cup Maple syrup
1/2 Cup Cashew pieces
1 1/2 tsp Almond flavoring
1 1/2 tsp Orange flavoring
1/2 tsp Lemon flavoring
1 Cup Water or additional milk
1 1/2 tsp agar agar powder
Fruit topping
1 lb Strawberries or other berries of choice
1 Cup Water
1 Tbsp maple syrup or strawberry jam
1/4 tsp agar - agar powder
In the food processor chop almonds and dates till they come together in a sticky ball.
Line a pie plate with parchment and pat the date-almond mix in it, bottom and sides. Set aside to chill.
Creamy filling
Blend until smooth the ingredients except for agar and extra milk or water.
In a small pot mix agar and extra water, bring to a boil while stirring and boil for 2-3 minutes.
Pour into the blender and blend some more.
Pour into the almond crust and set aside in the fridge to chill and harden.
This will make a rather stiff cream, like a jello kind of cream. If you prefer a creamier cream, don't pour it in the crust but in a container and let it chill till stiff. When completely hardened, put it in the blender again and blend until smooth. Then pour it in the crust and continue with the following instructions.
Fruit topping
Wash, stem and cut in half the strawberries.
Lay them in a nice pattern on top of the cream.
Use other fruits if you want to, slicing them thinly.
Glaze, optional
If you want a shiny glaze, mix all the glaze ingredients in a small pot and stir while bringing to a boil. Boil for a couple of minutes and then pour in a thin layer on top of the fruit.
Move quickly as it will harden fast.