Pumpkin Seed and Almond Flecked Teff Griddle Cakes with Goji Berries

I am a huge fan of teff. This petite grain is a nutritional powerhouse that has a wonderful nutty flavor. Combine this with goji berries, pumpkin seeds and almonds, you may well have a delightful, healthy breakfast fit for a king. Try to cook the griddle cake almost completely on the first side leaving only a minute or two for the second. This way, the pumpkin seeds and almonds retain a nice color without being overdone. Children may eye these darker-than-usual griddle cakes with suspicion, but one mildly sweet taste will win them over. 

Persimmon Tart with Spiced Pecan Crust {Paleo, Vegan, Gluten-Free}

We are at the midnight hour for a post about Thanksgiving - almost too late, but not quite. Even though time has slipped away from me, I could not pass up an opportunity to slowdown and really contemplate the true meaning of the day.

Gratitude for all aspects of life helps to cultivate health of the body, mind, and spirit. Living from the grateful space of the heart promotes true abundance and positive outlook. Research has proven time and time again that a positive orientation to life is one of the most effective and important keys to robust health. A very inspiring website on the grace of gratefulness is found here.

Pumpkin and Black Rice Tamale with Superfood Cilantro Sauce

Just in time for All Hallows' Eve, festive black and orange tamales. Both pumpkin and black rice are known in Chinese medicine as being particularly helpful for the autumn and winter months. Pumpkin is grounding and rich while black rice nourishes the kidney's. Learn more about all the amazing health benefits of pumpkin here.

Thrive Short Order | Sparkling Wine Braised Tilapia with Accent of Opal Basil

I'm beginning a new series here to fit modern lifestyles and belt-tightening budgets. Thrive Short Order will focus on penny wise recipes that work with a time-impaired week. Busy moms, professionals and everyone in-between can benefit from these snappy creations that won't break the bank or skimp on flavor and nutrition.

An Auspicious Spring Roll

As we launch into this most promising year of the Water Dragon, I thought a festive spring roll recipe was in order. Bright and cheerful with plenty of health enhancing perks. Since we are not quite out of the woods yet with winter, the Chinese New Year is a perfect opportunity to bring more brightness into our days.

The spring rolls are filled with plenty of antioxidant rich vegetables, edible flowers, sprouted tofu, and accompanied by a zesty plum dipping sauce. Plums have an interesting history in Chinese lore. Lao-Tse, the famous Chinese philosopher, was believed to have been born under a plum tree. It is generally agreed upon in China that plums symbolize good fortune. Just what we need to bring in the new year.

Black sesame also shimmies onto the stage providing a nice bit of contrast. In ancient China, it was believed that sesame seeds were the symbol of immortality and a food of the gods. It is no wonder as sesame seeds have enormous health benefits. Black sesame seeds are rich in nutrients such as the E and B group vitamins, minerals like zinc, calcium, magnesium, and especially iron. These tiny seeds also provide lignan fiber, protein, and good fats.

The following recipe is a loose adaptation of "It's Spring! Rolls" which includes nutritional information about edible flowers. I usually tend to shy away from using tofu as I think soy is overused, hard to digest, and can lead to allergies. Having said that, Wildwood now has a line of sprouted tofu which is much more bioavailable and easier on the digestive system. If you would like to skip the baking step for the tofu, Wildwood also offers a line of naturally seasoned products.

Wishing all a colorful, prosperous, and magical New Year!

An Auspicious Spring Roll

Yield: Joyful light lunch for two

*As always, organic ingredients are best for flavor, nutrition, and health.

Marinated Tofu
1/4 cup rice vinegar
1/2 cup sesame oil
3 tablespoons agave nectar
3 cloves of garlic, crushed
2 tablespoons soy sauce
1 teaspoon cayenne pepper
1 package Wildwood brand extra-firm sprouted tofu

Spring Rolls
1 cup shredded carrots
2 cups loosely packed baby spinach leaves, stems removed
A handful of edible flowers in a variety of colors
8 large rice paper spring roll wrappers
2 tablespoons black sesame seeds

To prepare tofu:
Preheat oven to 350ºF. While oven is warming, whisk vinegar, sesame oil, agave, garlic, soy sauce, and cayenne in a small baking dish. Set aside. Slice tofu into 3 equal thin slabs. Transfer to baking dish and let marinate for a few minutes on each side. Bake with marinade, uncovered, for 15-20 minutes. Remove from oven. Once tofu is cool enough to handle, slice into 1/4 x 2-inch pieces. Transfer to prep mat.

To wrap spring rolls:
Divide ingredients into eight equal portions on a large cutting board or mat. Rinse a single rice paper wrapper with warm water and lay flat on work area. Take one portion of flowers and arrange in the center on the wrapper, leaving 2-inches of space on each side. Follow with carrots, tofu, and spinach leaves. Fold both ends of the wrapper towards center until snug. Next, fold top side of the wrapper inward while tightly rolling into a uniform roll, ending with seam on the bottom, flowers on top. Sprinkle lightly with black sesame seeds. Repeat with remaining ingredients.

Good Fortune Plum Dipping Sauce

1/2 cup dried plums, soaked in warm water for 30 minutes
2 tablespoons apple cider vinegar
1 tablespoon raw manuka honey
1/4 cup warm water
2 cloves of garlic, finely chopped
pinch of Celtic or Himalayan sea salt
1 teaspoon chipolte red pepper flakes
3 tablespoons toasted sesame oil

Drain soaked plums and remove pits. In a blender or small food processor, pulse plums, vinegar, honey, water, garlic and salt until smooth. If mixture is too thick, add an additional tablespoon or two of warm water. Transfer to a small bowl and mix in red pepper flakes and sesame oil. Divide mixture between two dipping sauce bowls and serve with four spring rolls each. Enjoy throughly with a delightful friend.

"To win a man's heart, she must first learn how to cook a good pot of soup."

-Cantonese Proverb

Evelyn's Raspberry-Apricot Tartlets

This recipe is inspired by Evelyn, our vivacious 16-month-old. She loves raspberries. I mean, this little girl can power-down an entire pint of berries if I let her. For Evelyn, raspberries are only second to avocados. And even then, it is a close match.


We are lucky enough to live in an area that grows seasonal, organic, real raspberries. Not those overly-perfect, yet totally tasteless kind. Ours are the real deal. If you can track down locally grown raspberries, it is well worth the effort.

The slight tanginess of the berries are paired with the sunny sweetness of apricots. And grounded with the richness of almonds. If you have not had a truly raw, unpasteurized almond lately, you are in for a treat. Tread carefully here. Many so-called 'raw' almonds have actually been flash pasteurized due to regulations in some states. Look specifically for unpasteurized on the label. There is no comparison in quality or taste. Think fresh marzipan with authentic almond character.

It's Spring! Rolls

The long anticipated winter thaw is finally here. I could not think of a better recipe than the one below to welcome abundant sunshine, beauty and color back into our lives. And more joy too.


Not only lovely and surprising, flowers lend a healthful boost to any meal. To learn more about edible varieties along with their benefits, go here. Also worthy of note is manuka honey which comes from a specific region in New Zealand. This is no ordinary sweetener;  it boasts strong antibacterial, anti parasitic, and anti fungal properties. For a more in-depth exploration, click here.


If you aspire towards a raw food diet, this recipe can easily be adapted by trading the spring roll wrapper with a delicate butter leaf lettuce or even romaine. Just make sure to roll your creation as a cone to allow the color inside to peek through. For a vegan version, swap the honey with coconut nectar or agave.


Yield: Friendly light lunch for two


1 cup shredded purple cabbage
2 cups loosely packed baby spinach leaves, stems removed
1 cup shredded carrots
3/4 cup yellow bell pepper, seeded and sliced into thin strips
A handful of edible flowers
8 large rice paper spring roll wrappers


Apricot-Cranberry Dipping Sauce


1/2 cup dried apricots, soaked in warm water for 30 minutes, drained, and roughly chopped
2 tablespoons apple cider vinegar
1 tablespoon raw manuka honey
1/4 cup warm water
pinch of Celtic or Himalayan sea salt
2 tablespoons dried, unsweetened cranberries, roughly chopped
1 green onion, roughly chopped
3 tablespoons almond oil
1/2 teaspoon ground nutmeg


Divide ingredients into eight equal portions on a large cutting board or mat. Rinse a single rice paper wrapper with warm water and lay flat on work area. Take one portion of flowers and arrange in the center on the wrapper, leaving 2-inches of space on each side. Follow with cabbage, carrots, peppers, and spinach leaves. Fold both ends of the wrapper towards center until snug. Next, fold top side of the wrapper inward while tightly rolling into a uniform roll, ending with seam on the bottom, flowers on top.  Repeat with remaining ingredients.


For dipping sauce, pulse dried apricots, vinegar, honey, water, and salt in a blender until smooth. If mixture is too thick, add an additional tablespoon or two of warm water. Transfer to a small bowl and mix in dried cranberries, green onions, almond oil, and nutmeg. Divide mixture into two dipping sauce bowls and serve with four spring rolls each.

“Try to cook so that it will surprise a little, agreeably and astonish slightly, without shocking.”

  -Jean Marie Amat

Valentine Scones with Cacao Nibs and Dried Cherries

Saint Valentine's Day is almost upon us and a flurry of associations come to mind. The latent sugar-enthusiast remembers fondly the days of childhood when the heart-shaped box of chocolates would magically appear from my parents. My joy of the impending sugar rush was palatable. Later, as I became more aware of the world in general, I veered into the opposite direction by turning my nose up at the whole commercialism of it all and went on a 'Valentine's Day Fast' for over fifteen years. Then I had an epiphany a few years back and realized: what would be a more spectacular opportunity to live with more love, joy and gratitude than Saint Valentine's Day? Forget the superficial stuff and really delve into a day (and hopefully a full-time orientation) of appreciating those we love while aligning myself with a more heart-centered life.

As sweet treats reflect the 'sweetness of life', these heart-shaped scones are the perfect symbol to share with those you love and even those who look as though they need more love in their lives. Imagine baking up several dozen of these little hearts and passing them on to coworkers, friends, family, possibly even strangers. With the intention of loving-kindness?

If all of this is a little too idealistic, focus on the scones themselves. Good for your heart (no bad fats here) while not pushing one over the edge with sugar overload. Coconut oil replaces the butter, smart sweeteners like evaporated cane juice or coconut sugar add a subtle sweetness. This along with spelt pastry flour for those who are sensitive to standard wheat and the tangy zest of dried cherries to create a bit of balance. And do not forget the incredible cacao nib which is a tremendous source of antioxidants, micronutrients, as well as theobromine, one of the feel-good elements in chocolate.

I used a deep, 2-inch heart-shaped cookie cutter for this recipe. If you find it difficult to locate the cherries, dried cranberries make a nice substitute. Since the cacao nibs are unsweetened, a slight bitterness complements the mild sweetness of the scone. A high-quality, organic dark chocolate chip can be used if one needs less bite.

Wishing all a very loving and joyful Saint Valentines. Bon Appétit.

*Organic ingredients are always best for health, quality, and taste.

2 cups spelt pastry flour*
1/3 cup evaporated cane juice crystals or coconut sugar granules
1 1/2  teaspoons non-aluminum baking powder
1/2 teaspoon baking soda
1 teaspoon freshly ground nutmeg
1/2 teaspoon salt
8 tablespoons solid coconut oil
1 1/2 teaspoons grated orange peel
3/4 cup raw cacao nibs or semi-sweet dark chocolate chips
3/4 cup coarsely chopped dried cherries
1/3 cup full-fat yogurt whisked with 1/3 cup almond milk (For vegans: substitute this mixture with 2/3 cup coconut milk)
1 egg or flaxseed egg substitute
1 1/2 teaspoon pure vanilla extract
1/4 teaspoon pure almond extract

Whisk flour, sugar, baking powder, baking soda, nutmeg, and salt in a large mixing bowl. Add coconut oil and orange peel; using a pastry cutter or your hands, mix until coarse meal forms. Fold in cacao nibs and dried cherries. In a small bowl, whisk yogurt-almond milk mixture, egg or flaxseed substitute, and both extracts; add to dry ingredients and mix with a fork until dough comes together in moist clumps. Form into a ball and press out on lightly floured surface to 3/4-inch thickness. Using a 2-inch heart-shaped cookie cutter, cut out the scones. Transfer to oiled baking sheet and space 1-inch apart. Repeat process with remaining dough.

Preheat oven to 400ºF. Bake until scones are crusty on top and toothpick inserted into center comes out clean, about 15 minutes. Serve warm or at room temperature.

*for increased digestibility, decrease spelt flour to 1 cup and soak overnight with 1 1/2-cups water and 1/4-cup plain, unsweetened yogurt. Omit the yogurt-almond milk mixture. Mix soaked flour with wet ingredients and continue with recipe.

A Healthful Season of Harmony and Light

The winter solstice is almost upon us. I love this time of year. In the past, I was lucky enough to live in a very seasonal place, complete with snow at about this time. There is nothing quite like a brisk day, clear skies and white everywhere. We embrace the winter solstice as a time of quiet harmony, nourishing food, gratefulness, and candlelight. I thought it might be enjoyable to share the history of this festival along with a bit of contemporary inspiration for a delightfully healthy feast and celebration.

The winter solstice provides an opportunity to nurture connection and well-being through gatherings with family and friends. Winter solstice falls on or around the 21 of December in the Northern Hemisphere and represents perseverance, new beginnings, and the return of light-filled days. Traditional festivals of the winter solstice focus on the cycles of nature, specifically the rebirth of the sun god who symbolizes warmth, light, and sustenance of life.

Gorgonzola-Apple Quesadilla with Walnuts and Caramelized Shallots

Apple season has arrived and I always look forward to all the unique, locally grown varieties. The focus is on crisp, slightly tart apples; if you have a favorite, use it. Leave the skin on since it lends extra nutrition and color.

As with most quesadilla, this comes together quickly and effortlessly; just the thing for a busy weekday supper. If you are not a Gorgonzola fan or if you have children, a mild white cheddar is a pleasant alternative. Have a bit of creative fun as the possibilities and combinations are limitless.