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Golden Creamy Potato Gravy



This gravy is so quick to make!  You won't believe how good fat-free gravy can really taste!  Perfect over potatoes, rice, veggies, toast, biscuits.  The possibilites are endless!

Golden Creamy Potato Gravy
1 1/2 cups of COLD water
2 tbsp. potato flour
1/4 tsp. salt
2 tbsp. nutritional yeast

In a small sauce pan add the water.  SLOWLY whisk in the potato starch and the nutritional yeast.  It is important to do this slowly so the potato starch doesn't clump up.  Stir in the salt.  The mixture will already be thicken some.  Cook over medium heat, stirring constantly until the mixture is hot, thick and bubbly.  Serve hot and immediately.

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Love life and be well,


Nut-Free Vegan Parmesan Cheese



Being dairy-free doesn't mean you have to give up your favorite foods. Because I have to follow a low-fat diet, in addition to being gluten dairy-free, I am always looking to make my favorite recipes to meet these requirements.

There are a lot of vegan Parmesan cheese recipes out there and most of them contain nuts or seeds.  I am not allergic to nuts or seeds, but they are very high in fat.  So, that left me with a challenge to find a nut substitute for this recipe.  What's the secret ingredient?  Oat Flour!  It's low in fat and just as tasty as the nut versions.  For this recipe I used oat flour that I ground in my food processor from quick oats.

Nut-Free Vegan Parmesan Cheese
3/4 cup oat flour
1/3 cup nutritional yeast
3/4 tsp salt
1/4 tsp garlic powder
1/4 tsp onion powder

Combine all ingredients into a blender or food processor and blend 30 seconds to combine well.  Store in air tight container.

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Love life and be well,



Gluten-Free Vegan Carrot Cake Spice Muffins



These muffins are so good!  If you like carrot cake or spice cake then you are gonna love these!  They are the perfect way to end a meal and great for breakfast and snacks!

In a a large bowl combine all the ingredients.






Add the milk and grated carrots and mix well to combine.


Line muffin tins with cupcake papers and fill them.  I use an ice cream scoop for this step.





Bake at 350 degrees for 18-20 minutes or until a toothpick comes out clean.  Cool on a wire rack.  Store in a zip lock bag or air tight container.  These freeze well.







Gluten-Free Vegan Carrot Cake Spice Muffins

3 cups (12 oz.) plus 6 tbsp. gluten-free flour blend
1/2 cup quick rolled oats
2 large carrots, peeled and grated
2 cups sugar
1 tsp. salt
1 tsp. xanthan gum
2 tsp. baking soda
1/4 tsp. cinnamon
1/4 tsp. all spice
1/4 tsp. nutmeg
5 tbsp. apple sauce
2 tsp. apple cider vinegar
1 tbsp. unrefined coconut oil
1/4 black strap molasses
1 1/2 plant-based milk

In a a large bowl combine all the ingredients.  Add the milk and mix well to combine.  Line muffin tins with cupcake papers and fill them.  I use an ice cream scoop for this step.  Bake at 350 degrees for 18-20 minutes or until a toothpick comes out clean.  Cool on a wire rack.  These muffins will mold quickly if left out on the counter.  Store in a zip lock bag or air tight container in the refrigerator or freezer.

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Love life and be well,

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Dairy-Free Caramel Sauce


This recipe is SOOOO EASY!!! After going dairy-free I REALLY missed a good caramel sauce.  This is perfect for dipping apples and fruit in, topping my dairy-free ice cream and desserts with.

Soak dates in hot water and one teaspoon of lemon juice.  Drain the water.  Put dates, honey, water, salt and vanilla in a blender or food processor.


Blend  on high for two minutes until smooth and creamy.


Enjoy your caramel sauce on your favorite treats!  See I told you this was EASY!




Dairy-Free Caramel Sauce
 2 cups pitted dates, soaked in warm water and 1 tsp. lemon juice until soft
1/2 cup honey OR agave nectar
3/4 cup almond milk
1/8 tsp. salt



Soak dates in hot water and one teaspoon of lemon juice.  Drain the water.  Put dates, honey, water, salt and vanilla in a blender or food processor.  Blend  on high for two minutes until smooth and creamy.  Store in the refrigerator in an air tight container up to two weeks.

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Love life and be well,





Refrigerator No-Bake Cookies

I absolutely LOVE these cookies!  They are so easy to make and when I say "no bake", I mean you literally don't even have to turn on the stove!  With a few simple ingredients you can have HEALTHY, delicious cookies in no time.


When it comes to peanut butter I use a low-fat powdered version.   Since I don't have a gall bladder, digesting fat is a problem for me, so I opt for the powdered low-fat kind.  It tastes great and without all the other stuff that regular peanut butter has.  I buy PB Fit because it is available at my local Wal-mart, but I have also used PB 2 powdered peanut butter as well.  Sometimes it is available at Walmart and I have also purchased it online as well.





Now, on with the show.....COOKIES!!!!

In a large bowl, combine the peanut butter powder, flax seed, salt and cocoa powder and whisk to combine.


Stir in the water and honey.  Next, stir in the oats.  Mix together really well.


Using a spoon or small scoop, drop the mixture onto a parchment paper lined baking sheet.  I use a small cookie scoop to get an even shape and size.  Use your hand or the bottom of a small glass to flatten the cookies slightly.  Chill for several hours.  These cookies will firm up and the oats will soften from the water and honey and they get REALLY good!

Refrigerator No-Bake Cookies

3 cups quick oats
1tbsp. flax seed
1 cup powdered peanut butter
1/2 cup cocoa powder
1 cup honey
1 1/4 cup water

In a large bowl, combine the peanut butter powder, flax seed, salt and cocoa powder and whisk to combine.  Stir in the water and honey.  Next, stir in the oats.  Mix together really well.  Using a spoon or small scoop, drop the mixture onto a parchment paper lined baking sheet.  I use a small cookie scoop to get an even shape and size.  Use your hand or the bottom of a small glass to flatten the cookies slightly.  Chill for several hours.



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Love life and be well,


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