Recipe: Quick Mock Apple “Pie” à la Mode

per person:

1 medium apple

1-2 tsp brown sugar

¼ tsp cinnamon or apple pie spice

1 graham cracker

1 scoop vanilla ice cream

optional: caramel ice cream topping

This recipe can be made on the stove top (ideal for thickening juice) or in the microwave (fast!)

Peel and dice apple, mix with sugar and spice. Microwave 1.5-2 minutes. (Or cook on stove top with 2 tsps of water on med-low for about 5 minutes, allowing apple to soften and juices to reduce and thicken.)

Cool until just warm, top with ice cream (or pour over ice cream if you are using a different dish), crumbled graham cracker, and caramel.

Great way to add the benefits of fruit and spice when the kids (or you) want ice cream for dessert!

(courtesy of Claire Caprioli)

By |March 29th, 2017|Recipes|0 Comments

Recipe: Mulled Apple Cider

Fill your house with the wonderful smell of apples and spice, and warm up with this delicious drink!

4 whole cinnamon sticks
1/8 teaspoon ground cloves
8 whole allspice berries
Peel from 1 orange
Peel from 1 lemon
1/2 cup maple syrup
6 cups unfiltered apple juice or cider

Place cinnamon sticks, ground cloves, allspice berries, orange peel, and lemon peel in a medium saucepan. Pour in maple syrup and apple juice, then bring to almost a boil. Reduce the heat to its lowest setting and simmer for 30 minutes. Remove from heat and serve in mugs.


By |December 20th, 2016|Recipes|0 Comments

Avocado, Pomegranate, and Jicama Salad


1 (10 oz) bag baby spinach leaves
1 medium Hass avocado, peeled and sliced
1/2 cup pomegranate seeds
1/2 cup finely shaved jicama
1/2 cup walnut pieces

Creamy Avocado Dressing
2 large Hass avocados
1/4 cup freshly squeezed lemon juice
1 cup sour cream
1/2 cup extra virgin olive oil
1/2 tsp Worcestershire sauce
1/3 cup minced onion
2 cloves garlic, miced
1 tsp salt
Dash black pepper

Place all dressing ingredients in food processor and blend until smooth
Divide spinach into two bowls
Arrange avocado, pomegranate, jicama, and walnuts on top of spinach
Drizzle with Creamy Avocado Dressing

Source: Ovia Pregnancy

By |August 18th, 2016|Recipes|0 Comments

Watermelon, Blackberry, & Mint Salad

Try this easy, delicious, and refreshing salad for a perfect summertime treat!

3 cups cubed watermelon
1 1/2 cups blackberries
2 tablespoons finely chopped mint leaves
Juice of one lime


* In a large bowl, combine watermelon, blackberries, and mint.
*Squeeze fresh lime juice over the fruit.
*Gently toss and serve.

Recipe from

By |June 18th, 2016|Recipes|0 Comments

Fall Recipe “Chili Beans”

 by: Teresa Ray

A couple years ago I took this flavorful, no water or salt added, side dish from my younger brother. He uses ground beef and to make mine a bit healthier I switched to ground turkey. “Sweet Baby Ray’s” barbeque sauce is the “go-to” at my home but definitely change it to your favorite! Hearty & filling, enjoy!

Ingredients  (Makes 6-8 servings)

1 ½ lbs ground turkey (browned)
1 green bell pepper (grated)
1 medium yellow onion (grated)
1 can 16 oz.  Pinto beans
1 can 16 oz. Kidney Beans
1 can 16 oz. peeled & diced tomatoes
¾ cup of BBQ Sauce
1 Tb. Chili powder
1 tsp. garlic powder


1. Cook ground turkey with onion and bell peppers until the turkey is cooked thoroughly. 2. Drain and rinse well all the beans.Drain the can of tomatoes. 3. Put all ingredients in pot and cover. Simmer on low for 35 minutes stir occasionally  Then enjoy!  Sour cream dollop or a sprinkle of cheese on top would give this dish a creamy finish.  


By |December 13th, 2013|Recipes|0 Comments

Fall Recipe: Eating healthy can sweeten your life.

  Pumpkin Pie Smoothie
Ingredients (Makes 4 cups)
·         2 cups almond milk
·         1/2 cup rolled or steel cut oats
·         2 tbsp chia seeds
·         1 cup canned or fresh pumpkin
·         2 tsp blackstrap molasses
·         1 frozen ripe banana
·         2 tsp cinnamon
·         1/2 tsp ground ginger
·         1/4 tsp ground nutmeg
·         5 ice cubes
·         1.5 tbsp pure maple syrup
·         Coconut whipped cream topping (optional): see below

1. In a medium-sized bowl whisk together the milk, oats, and chia seeds. Place in fridge for 1 hour or preferably overnight. 2. Add soaked oat mixture to blender along with the pumpkin, molasses, frozen banana, and spices. Blend until smooth. Add about 5 ice cubes and blend until ice cold. 3. Add maple syrup to taste. 4. Serve with Coconut Whipped Cream and a sprinkle of cinnamon on top!
Optional garnish: Coconut Whipped Cream Topping

1. 14 oz can full-fat can coconut milk.  It must be full-fat because you will be whipping the solid cream. Do not use light coconut milk.
It will not whip into cream properly
2. Place can in the fridge overnight to chill till firm.
3. Remove the chilled can from fridge and flip it upside down. The liquid coconut milk (the part that doesn’t harden) will now be at the top of the can. 
4. Open the can. See the liquid at the top? You won’t be whipping this part.
5. Pour the coconut liquid into another bowl. You should have just under 1 cup of liquid, but this yield will vary a bit by brand and even
by can. Don’t discard the liquid as it can be used for another cooking project.  It is good in fruit smoothies, baking or cooking.
6. Scoop the coconut cream into your chilled bowl.
7. Whip the cream. Grab a hand mixer (alternatively, you can do this in a stand mixer – just chill the bowl first) and whip the cream until fluffy.
8. Add in a touch of sweetener and vanilla extract and whip it again. You can use regular cane sugar, confectioner’s sugar, or even a touch of maple syrup. 2-3 teaspoons of maple syrup should be perfect. You may also like to add about 1/4-1/2 tsp pure vanilla extract.

Click here to learn about the health benefits of Black Strap Molasses:

Black Strap Molasses is mineral dense and a grood source of iron and calcium. 

By |November 5th, 2013|Recipes|0 Comments

Easy No-Cook Summer Pasta Dish

by Claire C. McKiernan

What’s better than a light, fresh pasta meal for summer? This dish can be served warm, cold, or in-between. Bonus, this is a one-bowl recipe! All ingredients are rough estimates: add or subtract based on your tastes.


  • ½ cup olive oil
  • 1/8 cup balsamic vinegar
  • 3 cloves garlic, minced (if raw is too strong for you, lightly sauté minced or sliced garlic in olive oil over medium heat until lightly tanned—about 1 minute—don’t burn it!!)
  • 6 basil leaves chopped or julienned
  • salt and pepper, to taste
  • 2 cups or more tomatoes (halved cherry tomatoes are ideal, but chop into bite-sized pieces whatever is fresh and delicious)
  • 6 oz. fresh mozzarella, cut into bite-sized pieces
  • 1 box cooked pasta (any kind, rotini works well)
  • fresh-grated parmesan, as a garnish

Mix olive oil, vinegar, garlic, basil, salt, and pepper in a large bowl. Add tomatoes and lightly toss. Ideally, let this sit covered on the countertop for at least 30 minutes so the flavors meld (if you are in a hurry, don’t sweat it). Add mozzarella and pasta (I told you to use a large bowl!) and toss until well-coated.  Plate it and top with parmesan.

Optional Protein Addition:  add bite-sized pieces of cooked chicken or a drained can of garbanzos (a.k.a., chick peas). Either protein will absorb the flavors well, so add them when you add the tomatoes (if you add chicken, refrigerate it while it rests).

Buon appetito!

By |August 26th, 2013|Recipes|0 Comments

Quinoa, Lentil, and Tomato Salad

by Brianna Honea

I recently served this yummy quinoa dish at a family reunion and a baby shower and everyone seemed to enjoy it so I wanted to pass it along.   You can easily double the recipe. Feel free to change it up and add other garden favorites like squash or cucumbers.  It is also good with pine nuts or chopped walnuts.  Enjoy!   


·         1/2 cup red quinoa

·         1 ¼ cups water, plus 1 ¾ cups water

·         1/2 cup lentils

·         1 teaspoon Dijon mustard.  (Dill mustard is a tasty substitute)

·         2 tablespoons red wine vinegar

·         1/4 cup olive oil

·         1/2 teaspoon of dill

·         1 teaspoon garlic powder

·         1/2 teaspoon of cumin

·         Juice of 1 lime and ½ Tbsp of lime zest

·         Juice of 1 lemon and ½ Tbsp of lemon zest

·         Kosher salt and freshly ground black pepper to taste.  (fine Himalayan Sea Salt is great.  I use 2 tsp)

·         1 cup of sliced fresh tomatoes          

·         2 Tbsp fresh chopped herbs.  Use cilantro, parsley or basil leaves, whichever is your favorite. 


Put the quinoa in a sieve and rinse in cold water. Bring quinoa  and 1 1/4 cups water to a boil for a couple minutes then reduce heat to low, cover and cook for 15-20 minutes.  Remove from heat and fluff with a fork.
Put the lentils in a sieve and rinse in cold water. In a saucepan, bring lentils to a boil with the 1 ¾ cups of water then simmer the lentils (low/med) until the lentils are tender, but not mushy, about 30 minutes. Drain and cool.

In a small bowl, whisk the mustard, and vinegar together, and drizzle in the olive oil to make an emulsion. Then add and whisk in the garlic powder, cumin, dill, lemon/lime zest, and salt, and pepper, to taste.
Assembly: In a medium bowl, mix the quinoa, lentils, tomatoes, and chopped herbs. Top the salad with the dressing, toss and serve.

Serve cold or warm. 

Optional:  If you have time, let in chill in the refrigerator for 30 minutes to let the flavors meld.   


By |July 14th, 2013|Recipes|2 Comments

Hearty Meat-Free Soup

 By Brianna Honea

 Black beans and sweet potatoes are healthy and low in cost — great for families on a tight budget. Legumes and beans are low in fat, contain no cholesterol and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes are a healthy substitute for meat, which has more fat and cholesterol.

It can be challenging to serve healthy meals on a budget, but with planning you can eat better for less. You can save money by adding meatless meals to your weekly menus. Meatless meals are built around vegetables, beans and grains — instead of meat, which is more expensive. Meatless meals also offer health benefits. A plant-based diet emphasizes vegetables and fruits, grains, beans and legumes, and nuts, is rich in fiber, vitamins and other nutrients. People who eat only plant-based foods — aka vegetarians — generally eat fewer calories and less fat, weigh less and have a lower risk of heart disease than meat-eaters. I have adopted a plant-based diet (I am vegan) and feel healthier than ever.  I think a plant-based diet has helped me to have more energy, clarity and a great immune system.   I encourage everyone to consider the advantages of plant-based diet for their family.  

 I love this hearty soup — this recipe brings a lot of flavor.

Black Bean & Sweet Potato Soup

Recipe adapted from Plant-Powered 15 written by Dreena Burton
Serves 4-5


1-2 tablespoon(s) water

1½ – 1¾ cups chopped onions (one large onion)

1½ cups combination of chopped red peppers and green peppers

1¼ teaspoon sea salt

freshly ground black pepper to taste (generous is good)

2 teaspoons cumin seeds (if substituting cumin powder, use a little less; fennel seeds can also be a substitute)

2 teaspoons dried oregano leaves

¼ teaspoon allspice (rounded)

¼ teaspoon (or less/more, to taste) red pepper flakes

4 medium-large cloves garlic, minced or grated

4½ – 5 cups black beans (reserve 1 cup; this is three 14-15 oz cans)

3 cups water

2 tablespoons tomato paste

1 tablespoon balsamic vinegar

2 tablespoons freshly squeezed lime juice

½ – 1 teaspoon pure maple syrup

1 bay leaf

1½ cups cubed (in small chunks, about ½”) yellow sweet potato

Optional: Chopped cilantro, lime wedges or chopped avocado with a dash of lime and salt  for serving



In a large pot over medium-high heat, add water, onions, red and green peppers, salt and pepper, cumin seeds, oregano, allspice, and red pepper flakes. Let cook for 5-7 minutes until onions and peppers start to soften. Add garlic. Cover, reduce heat to medium, and let cook another few minutes to soften garlic – if sticking/burning, add another splash of water. After a few minutes of cooking, add 3½ cups beans (reserving one cup of beans), water, tomato paste, vinegar, lime juice, and maple syrup (start with ½ teaspoon). Using an immersion blender, puree soup until fairly smooth. Increase heat to bring to boil, add bay leaf and diced sweet potatoes, then once at boil reduce and let simmer for 20-30 minutes. Add remaining cup of black beans and extra maple syrup if desired (taste test). Stir through, let simmer for another few minutes, then serve, topping with cilantro if desired and with lime wedges. Also delicious to top soup with some chopped avocado or guacamole.

Brianna has worked as the WBWC’s Business Director since 2005.  In her spare time she enjoys studying nutrition, cooking, running, teaching yoga and spending time with her family, including 8 younger siblings. 





By |May 30th, 2013|Recipes|0 Comments

Recipe: Blueberry White Chocolate Chip Scones

by Claire C. McKiernan

2 cups of flour (can substitute ½-1 cup whole wheat)
¼ cup sugar
2 tsp baking powder
¼ tsp salt
1/3 cup butter cut into pieces
1 egg
1 tsp vanilla
1/2 cup of milk or buttermilk (need to mold dough with hand, so it shouldn’t be too wet)
½-1 cup fresh or frozen blueberries
¼-½ cup white chocolate chips
(See alternative flavors and health options at the end)
Preheat oven to 375.
Mix all ingredients together, in order shown above, in a large bowl or gently in a mixer. If using a mixer, mix in blueberries and chips with a large spoon or by hand at the end, or with the mixer very gently and for a short period of time so the blueberries aren’t crushed (this is less likely with frozen blueberries).
On a floured surface, use your hands to pat out the dough into a 7-8 inch round, about the size of a pie or cake pan (not thin and large like a pizza). The dough will be about an inch thick. Cut into 6-8 pie wedges, separate, and place on greased cookie sheet. Bake for 18-23 minutes and until lightly browned.
ALTERNATIVE: Pat the dough into a greased cake pan (does not need to meet the edges of the pan, just the shape). Bake for 30 minutes (test the center with a toothpick). Cut into wedges when you are ready to serve. Note, this won’t give the nice crust around all the edges of the wedge like a true scone and will have a more cake-like texture, but it still tastes great!
FLAVOR OPTIONS: instead of blueberries and white chocolate chips, try frozen raspberries (less likely to get crushed than fresh) and chocolate chips, OR raisins and walnuts and ½ tsp cinnamon, OR craisins and lemon zest, or any other flavor combo that suits you (pickles and radishes, anyone?)
HEALTH OPTIONS: Replace a small amount of flour with flax seeds (~2 tsp), wheat germ (~1 tbsp), or almond meal or oatmeal (~1/4 cup).

By |April 28th, 2013|Recipes|0 Comments