TKT: Pumpkin Soup!

TKT: Pumpkin Soup!

One of our favorite things about fall is the long list of soups to be made! Most of the “comfort soups” are not great for you.  We wanted a soup that tasted comfy, and you can feel good about having seconds! Queue our friend, Michelle, who sent us this recipe for Pumpkin Soup! Not only does pumpkin contain some great health benefits, this soup is full of flavor and warms you up on a chilly fall day! Enjoy!


1 3-lb sugar pumpkin                

4 garlic cloves                                                                                                        

4 thyme sprigs                                                                                      

1 medium onion, chopped                                    

32 oz chicken stock (we used veggie stock)                                                                

2 tsp salt                                                                                                                    

2 TBS butter                                                                                                      

2 TBS maple syrup


Preheat oven to 350*. Slice pumpkin in half horizontally. Scoop out seeds and place halves, pulp side down on baking sheet, with the cloves of garlic (do not remove paper shell) and a bit of thyme sprig tucked under each half. Roast for 45-55 minutes until pulp is soft.

In large pot, saute onion in 1 TBS olive oil until tender. When the pumpkin is still warm from roasting, scoop out the flesh into the pot. Squeeze out garlic cloves from the paper casing. Add chicken (or veggie) stock and begin to mash with a potato masher or spoon until your desired thickness (note: we used an immersion blender and it worked beautifully!) Add butter, maple syrup and salt to warmed soup. Taste and adjust seasonings to your liking.

TKT: Chocolate pumpkin pie protein balls

TKT: Chocolate pumpkin pie protein balls

Ditch the store bought protein bars with all of their added preservatives and try this easy to make (and store) make-ahead recipe.
1 cup raw almonds
1 cup dates
1 TBSP almond butter
3 TBSP coconut oil
3 TBSP cacao powder
2 tsp pumpkin pie spice
1 TBSP honey
1 tsp chia seeds
Add almonds to food processor and pulse until finely ground. Add remaining ingredients to processor and pulse until blended. Shape into 1 inch balls and place on sheet pan. Freeze for 1 hour, then store in fridge in an airtight container. Enjoy!

TKT: Fruit Salad

TKT: Fruit Salad

When you think of fruit salad, what comes to mind? The canned fruit, mixed with some whipped cream and walnuts if you are feeling fancy??  Well, we found a recipe for a watermelon salad with fried rosemary and we’ll never make fruit salad the old way again!  We found this recipe by our friends at Bon Appetit.

This recipe was really easy to make with just a few ingredients! The only change we made was that we skipped the poppy seeds and used a black sea salt.

watermelon salad 1

We plan on serving this to a crowd, so we are going to serve this in individual cups… Email us for those details!

Once this was made, I couldn’t stop eating it! It has to be one of the most delicious fruit salads I have ever had – a great mix of sweet, with a hint of savory! Yum!!!!!

Click here for the complete recipe!


TKT: Blueberry Frozen Yogurt Skewers

TKT: Blueberry Frozen Yogurt Skewers

Hope everyone is staying cool this summer! I know that I love a cool treat on a hot day…. but of course I want to try and keep it healthy! Well, I found this recipe and had to try it! These are delicious snacks, healthy snacks and are perfect for a hot summer day!

They were incredibly easy too, so we made them the recipe of the month for our Kids Club newsletters this mont!

Enjoy!Blueberry sticks

Aquafaba Mayo

Aquafaba Mayo

Aqua-what???  AQUAFABA, it’s the liquid from canned chickpeas. Don’t throw it away! We are going to use it to make mayo! AND I bet that you have all of these ingredients in your pantry / fridge already!


3 TBS Aquafaba

1TBS raw apple cider vinegar

1 tsp mustard

1/2 tsp sea salt

3/4 cup avocado oil


  • Mix aquafaba, vinegar, mustard, and salt in a tall narrow bowl with an immersion blender until incorporated.
  • Drizzle oil in slowly, 1/4 cup at a time, continuously mixing with the immersion blender. Mixture will start to become pale, thick and creamy as you keep mixing, until it reaches the consistency of mayonnaise.

Thanks to our friends at Joy of Kosher for the inspiration! For more information on aquafaba and for some additional recipes, click here!

TKT – Campfire Hobo Stew!

TKT – Campfire Hobo Stew!

Camping season is here!!!!!!!!!!  (We are a little excited, can ya tell?)

We are headed into the mountains this weekend with family for some fun, fishing, hot springing, river relaxing, campfires and star gazing. I have to admit – I don’t do the tent thing anymore, I put in many a nights in the flimsy tent in an even flimsier sleeping bag.  Here is a picture of our “tent”!


On to the food!  We recently posted on Facebook about “eating the rainbow” and how it’s a great way to make sure you get all of the vitamins and nutrients your body needs. Well, just because you are camping in the woods, cooking over a campfire doesn’t mean you have to stick to hot dogs and canned beans!

We decided to do a Rainbow Hobo Stew – check out these veggies!


The sky is the limit when it comes to this camping favorite. Use what’s local, use what’s in season, use what you like, use what you haven’t tried before! Just chop it all up, add a little olive oil, salt and pepper, wrap in foil then cook over a BBQ or hot coals!


Give it about half an hour or so, and voila!:

HOBO STEW 3Ready to jump in the car and head for the woods? Don’t let me stop you – here is the recipe!!

Ingredients (this is for 2 people, so adjust accordingly!)

*1/2 pound Italian sausage (casing removed, sausage crumbled) – you can always use diced chicken breast, grass fed beef, or portobello mushroom instead

*1 purple sweet potato, peeled and sliced into rounds

*1 carrot, peeled and sliced into rounds

*2 stems of kale, stem removed, chopped

*1/2 red pepper, diced

*2 crimini mushrooms, sliced

*1/2 red onion, diced

*1 clove garlic, chopped

*lemon slices

*olive oil

*salt and pepper to taste


Prepare ingredients. Divide between 2 pieces of foil. Drizzle with olive oil and season with salt and pepper. Roll edges to seal everything in (we doubled up on the foil just in case!). Cook over hot coals or in a BBQ on medium heat for about 30 minutes, until everything is cooked through.

Unwrap and enjoy!!

Coconut-Almond Porridge

Coconut-Almond Porridge

We were searching the web, looking for some breakfast ideas and came across this recipe!  It’a a filling hot breakfast, but without the traditional grains like most hot cereals.  I don’t own a microwave, so I would suggest going old school and using the good ol’ stovetop!

The topping possibilities are limitless!  Use your imagination and enjoy this great breakfast recipe!

Coconut-Almond Porridge (courtesy of

Rainbow Veggie Baked Frittata

Rainbow Veggie Baked Frittata

For those of you who are searching for Easter Brunch ideas, look no further!  This is a really easy and delicious (not to mention healthy) dish that is appropriate for breakfast, lunch or dinner!  The other thing I really like about this recipe is that it is completely open to “doctoring”.  I don’t know about you, but I can NEVER leave a recipe alone!  I either add, subtract or substitute something.  Not because I think there is something missing in the original, but it’s usually because I like to use what I have available!

P.S. Whenever I make a frittata, I will usually top it off with a very simple arugula salad dressed in some olive oil and lemon juice.

Enough commentary, let’s get cooking!!!

A frittata is basically sautéed veggies, eggs poured over, and baked – great for anyone watching their carbs!

frittata collage



coconut oil (for coating your pan and for sautéing your veggies)

1/2 red onion, cut into half moon thin slices

1 clove of garlic, finely chopped

8 stalks of asparagus, chopped into 1 inch pieces

1/2 of red pepper, diced

1 cup sliced crimini mushrooms

2 large heirloom tomatoes, sliced into thin rounds

8 eggs

grated gruyere (optional)

Salt & Pepper

4 TBS Fresh herbs (basil, parsley are two good options!)



  1. Preheat oven to 350 degrees F and lightly grease a square casserole dish with coconut oil
  2. Heat 1 TBS of coconut oil over medium heat and sauté the onions and garlic, about 5 minutes.
  3. Add asparagus, red pepper and mushrooms and cook for about 5-7 minutes, until the asparagus is cooked, but still has a bite to it. Remove from heat and add veggies to your casserole dish. Add sliced tomatoes, reserving a few to put on top.
  4. In a large bowl, beat the eggs with salt and pepper, the gruyere, and the fresh herbs.  Pour over the veggie mixture.
  5. Top with the reserved tomato slices and bake for 30 minutes
  6. Let cool 5-10 minutes.  Slice and top with arugula salad, if desired
  7. Enjoy!!


frittata finished


Thai Coconut Soup – Cancer fighting edition!

Thai Coconut Soup – Cancer fighting edition!

In the cancer fighting and cancer prevention world, the buzzwords include baby bok choy, ginger, turmeric, cilantro, red pepper, shiitake and this soup has it all!!  This soup was so easy to make and has endless possibilities when it comes to substitutions and / or additions.  So, here we go!

As always, start with great ingredients!


In our excitement to get started on the soup, I completely forgot to include the mushrooms in the picture:


Basically, you will start by sautéing ginger, mushrooms and red pepper, add curry, turmeric and vegetable broth and bring to a boil.  Lower heat to medium, add coconut milk.  Remove from heat and add the baby bok choy.  See?  Easy!!


Here are the details so you can make this soup today!!!


1 TBS coconut oil

1TBS freshly minced ginger

10 oz shiitake mushrooms – thinly sliced

1/2 red bell pepper, diced

1 TBS green curry paste (or more if you like a little spice!)

1/2 tsp turmeric powder

2 1/2 cups vegetable broth

1/2 cup coconut milk

salt and pepper to taste

2 bunches baby bok choy, thinly sliced

chopped cilantro and lime wedges for garnish


Heat coconut oil in a pot over medium heat.  Add half of the minced ginger and cook until aromatic, about 30 seconds.  Add in sliced mushrooms and red bell pepper and cook for about 4-5 minutes.  Add curry paste and turmeric powder, stirring to mix in.

Add broth and bring to a boil.  Add remaining minced ginger.  Lower heat to medium, and add coconut milk, stirring to combine.  Season with salt and pepper.

Remove from heat, stir in baby bok choy to lightly wilt.  Ladle into bowls, garnish with chopped cilantro and lime wedges.  Serve immediately.

Notes:  This soup will keep well in the fridge for 2-3 days.  You may want to add a little more coconut milk when reheating.



TKT – Valentines Day Chocolate Dipped Strawberries

TKT – Valentines Day Chocolate Dipped Strawberries

Valentines Day is almost here and while we don’t think the boxed chocolates send the best message, we love sweet treats as much as the next person!  So, what to do????  Why not make some chocolate dipped strawberries using great quality ingredients?  And I don’t know about you, but I would much rather receive a thoughtful, homemade treat than a last minute heart shaped box filled with sugar and whatever it is that is they fill the insides of the chocolates with….

So, there really isn’t a “recipe” for this TKT, but be sure to use organic strawberries and choose a great quality chocolate – I like Agami raw chocolate – we are using the vanilla coconut flavor.AGAMI CHOCOLATE

Check out these ingredients!!!


Basically, you just melt the chocolate with a little coconut oil, and then dip the strawberries into the chocolate.  Sprinkle them with some fresh organic coconut flakes.  Set them on a piece of wax or parchment paper and then refrigerate until the chocolate hardens.

How can anyone resist these????  Enjoy!CHOCOLATE STRAWBERRY