Author Archive

Nut Bars

From the Kitchen of Laura Wydeveld

Nut Bars














These are a good source of protein…but remember they do have dates which is concentrated sugar and coconut oil, so eat in moderation (sugar free option at bottom)


8 cups of mixed nuts – soaked and dehydrated (roasted in oven on lowest setting over night)

15 large dates (moist and pits removed)

Almond Butter (most of a jar – raw unsweetened)

½ cup of coconut butter

2/3 cup of coconut oil

Dash of Himalayan Salt

OPTIONAL – coconut flakes – chocolate nibs


  1. Blend nuts and dates until finely ground (need to do in small amounts until all nuts and dates mixed)
  2. In large bowl blend nuts with other ingredients
  3. Spread out into baking pan – I have a cookie sheet with a ½ inch lip that works well – or two 9 x 12 baking pans
  4. Press down firmly – place in refrigerator until well chilled
  5. Cut into pieces – I wrap some so they are ready to go, the rest I place in air tight containers
  6. Store in fridge until ready to eat as they do melt and will fall apart


The amounts are approximate as I cook by feel….you want the mixture to be “sticky” so that it holds together…so I add more almond butter or a bit more coconut oil….experiment

Can break up and use for topping on ice cream …. Place in bowl and pour a little nut milk or coconut milk on

*** I make this without dates and add stevia as the sugar….coconut sugar is also a good alternative as it does not raise your glycemic index as much …. Without dates it does require more almond butter


Sprouting Seeds

Sprouting SeedsIf you go onto YouTube you will find a number of ways to sprout seeds. The following is how we do it…Experiment and find the way you prefer.

We obtain our seeds from Got Sprouts ( They are organic and are produced in a controlled environment so the quality is extremely good. They also are very helpful if you need help with any part of sprouting, juicing, dehydrating, and smoothie making.

If you want to grow wheatgrass, sunflower, pea seeds you will soak and then plant the seeds. If you want alfalfa, radish, broccoli, clover (etc) or mung, lentil, garbanzo, or adzuki beans you will use a container, soak, then rinse until they sprout. (See chart for guidance).

My husband grows the wheatgrass and sunflower seeds. He soaks the wheatgrass for two days, rinsing twice a day. Then on the morning of the third day he plants them. He uses a black garden tray, fills it with 2 inches of dirt (usually organic). Then he rinses and drains the seeds. Next he spreads them evenly over the top of the dirt and waters them. They are watered twice daily. In about 7 days we harvest them. We juice the wheatgrass and freeze in ice cube trays so he can have two cubes daily. Jim Miller has an excellent video on how to grow wheatgrass.

For sunflower seeds you need to soak three days. Then, on the fourth day, fill a black garden tray with two inches of dirt. Next rinse and drain the seeds. Spread the seeds evenly over the dirt. Next place another black tray on top and with a bit of weight. Twice a day, remove try to water then replace. Remove tray once the sunflower sprouts are pushing the tray up. Continue to water twice a day until the plants are about 3 ½ – 4 inches tall.

Both the wheatgrass and sunflower seeds need to be kept at a comfortable temp of about 75 degrees. They also need to be kept in a dark area until the last day. Then some light will help green them up a bit.

Now for on the counter sprouting….

  1. I grow sprouts all the time on my kitchen counter. I use wide mouth mason jars with either a metal screen or plastic mesh for lid. Remember there are a number of ways to sprout…this is what works for me.
  2. Place 2 Tablespoons of seeds (alfalfa, clover, radish or broccoli) in the jar.
  3. Cover the seeds with 2 or 3 inches of tepid water and soak (see other sheet for length of time)
  4. Gently rinse and drain – set sideways on counter ….. Gently rinse and drain twice a day until the seeds have sprouted (beans have a small tail and for the seeds look for their first leaves. I store the sprouts in the jar in the refrigerator, gently rinsing and draining once a day to keep fresh.

I make sure that seeds are evenly spread out in the jar as it sits on its side. I place them on their side to get more air circulation.

The attached chart gives you soak times and length of time for sprouting. So, need to plan ahead if you want to make a salad, dips etc. Or if you are like me, spouts are always in the frig and others are starting on the counter.

sprouting seeds chart





























Laura and Steve Wydeveld


Best Ever Vegan Cacao Brownies

Best Ever Vegan Cacao Brownies













by Lynnette Marie, Author of Fuel for the Body


  • 1 C.            Teff or Brown Rice Flour
  • 4 Tbl.          Raw Cacao powder
  • 1/4 tsp.       Real Salt, 
  • 3/4 tsp.       Bkg. Pwdr, 
  • 1/4 tsp.       Bkg. Soda
  • 3/4 C.         Coconut sugar 
  • 5 Tbl.          Chia Seeds
  • 1/4 C.          Coconut Oil, 
  • 1                 Ripe Avocado Mashed 
  • 1 1/4 C.       Water 
  • 1/4 C.          coconut milk
  • 1 tsp.          Almond or Orange Extract
  • 3 oz.           cacao mixture (5 Tbl. Raw cacao powder with 1/3 cup of cacao butter melted together)



1. Mix all ingredients together until smooth except for the 3 oz. cacao mixture…you add this to the already mixed batter.  Batter will be thick as the Chia Seeds take up the liquids. 

2. Bake for 25 – 30 mins. at 350. 

3. Let cool in fridge, then top with vegan icing below.

Vegan Icing:

  • 3 oz.    Vegan choc. chips 
  • 2-3      Tbl. coconut milk  
  • 1Tbl.    coconut sugar 
  • 2 Tbl.   Raw Cacao Pwdr.
  • 2 Tbl.   Honey or Brown Rice Syrup
  • 3/4       Ripe Avocado Mashed  
  • 3 Tbl.   Coconut Oil.   

1. Melt chocolate chips with coconut oil then add milk.  Mix well and add remaining ingredients.  

2. Mix well, let stand 5 to 10 mins, then frost on cooled chocolate cake. Oh, so MOIST and yummy. 

3. Keep in fridge for extra moistness.  



FREE  Healthy Living Tips, Recipes & More


Deb’s Two Bean Chili

Deb's Two Bean ChiliDebbie Waddell


1 Large Onion

3 cloves of garlic minced

1 Pound butternut squash – chopped

1 red pepper chopped

1 can diced tomatoes if you like things mild {or one can of rotele original (spicy)} or dice up a tomato

1 teaspoon chili powder or to taste

Herbamare (my favorite seasoning) to taste

1 cup kidney beans, drained and rinsed (or pinto beans)

1 cup of black beans, drained and rinsed

1/2 cup chopped cilantro

Hot pepper flakes (optional)


1. In a large pot, sauté the onion and garlic in either water or vegetable broth for 5 minutes, add the squash, red pepper and chili powder and herbamare, add 1/2 cup of water and cover and simmer 7-10 minutes.

2. Stir in tomatoes, beans and cilantro and 1/2 cup more water. Bring to a boil and then simmer for approx. 20 minutes.


FREE  Healthy Living Tips, Recipes & More


RAW Cashew Bark (or Almond, walnut or coconut)

Lynnette Marie

Raw Cashew Bark 


3/4 C. Coconut Sugar
1/2 C. Raw Cacao Powder
1/4 C. Coconut Oil
1/2 C. Coconut Butter (you can substitute 1 bag of vegan chips in place of the coconut butter and lower the cacao powder to 5 Tbl spoons)
2/3 C.  Almond Meal, walnut meal, cashew meal
2 Tbl. Honey
1/2 Tsp. Celtic Salt or Himalayan salt
1/4 C. Cacao Nibs
1 Tsp. Almond Extract
3/4 C. Chopped Cashews


1. Mix all ingredients together except for cashews. 

2. Melt on VERY LOW heat as to NOT cook ingredients.  OR heat up in sunlight. Stirring continually. 

3. Mix in cashews, almonds, walnuts or coconut flakes.  Stir.

4. Set for 5 mins.  Pour onto cookie sheet then freeze. 

5. Break into pieces, EAT and ENJOY!  

****Almonds or coconut pieces can be used for almond and coconut barks.


FREE  Healthy Living Tips, Recipes & More


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