RECIPES – Fruit & Stuff

FEATURED, NEW, RECIPES, Salads

Chickpea Salad

Posted on February 21, 2026 by Mary Ann Lesh

It’s not a coincidence if this healthy chickpea mixture reminds you of a tuna salad you remember from childhood!

PREP min / SERVES

INGREDIENTS
- 15 oz canned CHICKPEAS, drained and rinsed
- 1/2 c finely chopped CELERY
- 1/4 c finely chopped RED ONION
- 2 Tbsp chopped parsley
- 1/3 c AGUAFABA, reserved from chickpea can
- 2 Tbsp DIJON MUSTARD
- 1 tsp LEMON JUICE
- 1/2 tsp DRIED DILL (or 2 tsp FRESH DILL)
- Few pinches of SEAWEED FLAKES (optional)
- BLACK PEPPER, to taste
DIRECTIONS
1. Mash about half the CHICKPEAS
2. Stir in CELERY, ONION, and PARSLEY
3. In a separate bowl, mix AGUAFABA, DIJON MUSTARD, LEMON JUICE, DILL, SEAWEED FLAKES, and BLACK PEPPER
4. Pour the mustard sauce onto the chickpea mixture and mix until well-coated

FEATURED

Celery Facts

by Mary Ann Lesh

FEATURED, MICRO HABITS, NEW, RECIPES, RESOURCES

Start the day with a smoothie

Posted on February 8, 2026February 17, 2026 by Mary Ann Lesh

No time for breakfast? Start your day with a delicious nutrient-loaded smoothie. If your mornings are rushed, make it the night before. You’re off to a good start, no matter what happens during the rest of the day. No recipe needed. You can throw in what you like, what you need, what you want, what you have on hand. Here are a few ideas to start you thinking.

Suggested Ingredients
- Leafy Greens: Spinach and kale are common, providing vitamins with a mild taste that is easy to hide.
- Berries & Fruits: Blueberries (high in antioxidants), acai, mango, banana (for creaminess), and lemon (for cleansing).
- Seeds & Nuts: Chia seeds, flaxseeds, and hemp seeds add Omega-3 fatty acids and fiber.
- Healthy Fats & Boosters: Avocado (creamy texture), turmeric (anti-inflammatory), ginger (digestion), cacao, and spirulina.
- Protein: Greek yogurt, protein powder, or silken tofu.

A Few Superfood Smoothie Recipes
- Green Detox Smoothie: Blend 1 cup spinach/kale, 1/2 cup coconut water, 1/4 avocado, 1 tbsp chia seeds, 1/2 cucumber, and ginger.
- Antioxidant Mixed Berry & Cocoa: Blend 1 cup mixed berries, 1/2 cup almond milk, 2 tbsp hemp hearts, 1 tbsp flax seeds, and 1 tbsp raw cocoa powder.
- Tropical Turmeric Mango: Blend 1 cup frozen pineapple, 1/2 cup mango, 1/2 cup coconut water, 1 tsp turmeric, and 2 tbsp hemp hearts.
- Blueberry Avocado Powerhouse: Combine 1 cup frozen blueberries, 1/2 cup Greek yogurt, 1/2 cup avocado, and 1 tbsp chia seeds.
- Chocolate Peanut Butter Powerhouse: Mix 1 cup coconut milk, 1 scoop chocolate protein, 1/2 cup blueberries, 1 cup spinach, 1 banana, and 1 tbsp almond butter.

Some Tips for Superfood Smoothies
- Use Frozen Fruit: Using frozen berries or bananas creates a thicker, creamier texture without needing extra ice.
- Balance the Nutrients: Follow a 50/50 rule, aiming for 50% vegetables (like spinach) and 50% fruit to lower sugar content.
- Boost Fiber and Protein: Add 1 tablespoon of chia or flax seeds to boost satiety (fullness) and fiber intake.
- Avoid Added Sugars: Rely on the natural sweetness of fruit rather than honey or syrup, and use unsweetened milk alternatives.
- Make it a Bowl: Increase the thickness and top with nuts, seeds, or berries for a smoothie bowl.

FEATURED, RECIPES

Guacamole

Posted on January 1, 2026February 22, 2026 by Mary Ann Lesh

This traditional guacamole combination is served all over Mexico as a side dish with chips, or as a main ingredient in a taco.

PREP 20 min / SERVES 4
INGREDIENTS
- 2 peeled ripe AVOCADOS
- 1/2 c chopped TOMATOES
- 1/4 c chopped ONION
- 1/4 c chopped CILANTRO
- 1 clove crushed GARLIC
- 2 Tbsps LEMON JUICE
- 1 small SERRANO CHILE, seeded and chopped
- SALT and PEPPER to taste
INSTRUCTIONS
1. Mash the avocados until creamy
2. Add other ingredients and stir lightly until well mixed

PLANT FOOD FACTS

Avocado Facts superfood

Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

by Mary Ann Lesh

PLANT FOOD FACTS

Cilantro (Coriander) Facts

Cilantro is especially rich in Vitamin K, which aids in healthy blood clotting.

by Mary Ann Lesh

PLANT FOOD FACTS

Garlic Facts

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

by Mary Ann Lesh

RECIPES

Oven-Roasted Sweet Potatoes

Posted on October 8, 2025February 22, 2026 by Mary Ann Lesh

Roasted sweet potatoes can be served as they are or scooped out and used in a variety of dishes.

PREP 15 min / COOK 30 min / TEMP 425 F / SERVES 2
INGREDIENTS
- 1 SWEET POTATO, unpeeled
- 1 Tbsp OLIVE OIL, or enough to lightly cover the peeling
- SALT, to taste
INSTRUCTIONS
1. Wash and dry unpeeled SWEET POTATOES
2. Rub the peeling with OLIVE OIL
3. Slice SWEET POTATOES lengthhwise
4. Season to taste with SALT and seasonings of your choice
5. Place cut-side down on a cookie sheet
6. Roast in pre-heated oven at 425° F for 30 minutes until center is soft

ABOUT SWEET POTATOES

Sweet Potato Facts

Sweet potatoes are rich in vitamin A, vitamin C, manganese, minerals, antioxidants, and fiber.

RECIPES

Pita Pockets

Posted on August 22, 2025February 22, 2026 by Mary Ann Lesh

Homemade pita bread to accompany hummus or most anything you want.

PREP 20 min + 2.5 hrs to rise / HOT SKILLET / COOK 1-2 min per side / MAKES 10
INGREDIENTS
- 2 1/2 c FLOUR
- 1 tsp SALT
- 1 Tbsp SUGAR
- 1 Tbsp YEAST
- 1 c LUKEWARM WATER (110º F)
- 1 Tbsp OLIVE OIL
INSTRUCTIONS
1. Whisk the FLOUR, SALT, YEAST and SUGAR together.
2. Add WARM WATER and OLIVE OIL a little at a time until it forms a sticky dough.
3. Knead the dough with a small amount of flour for about 8 minutes and shape into a ball.
4. Place the dough in an oiled bowl, cover and let rise for 2 hours.
5. Roll out the dough and divide into ten equal pieces. Roll out each piece, covering with a tea towel as you make each one. When all are rolled out, let rise for 30 minutes.
6. Place the rounds on a very hot skillet for about 20 seconds, flip and continue cooking. Flip again to finish cooking the first side.

RECIPES, Soups

Carrot Ginger Soup

Posted on September 3, 2024February 22, 2026 by Mary Ann Lesh

A colorful and flavorful soup to warm you up on a cold winter day

PREP 20 min / MEDIUM HEAT / COOK 10-15 min / SERVES 4
INGREDIENTS
- 1 small chopped ONION
- 1 Tbsp OLIVE OIL
- 1 finely chopped clove GARLIC
- 2 c chopped CARROTS
- 1 1/2 tsp grated FRESH GINGER
- 1 Tbsp APPLE CIDER VINEGAR
- 3-4 c VEGETABLE BROTH
- SALT and PEPPER to taste
- CREAM or substitute
- PARSLEY
INSTRUCTIONS
1. Saute ONION and GARLIC in OLIVE OIL
2. Add CARROTS; continue cooking about 8 minutes
3. Stir in GINGER and APPLE CIDER VINEGAR
4. Stir in VEGETABLE BROTH to desired consistency
5. Simmer about 30 minutes until CARROTS are tender
6. Add SALT and PEPPER to taste
7. Cool thoroughly, then blend until smooth
8. Garnish with CREAM and PARSLEY before serving

RECIPES, Sauces

Italian Tomato Sauce

Posted on August 29, 2024February 22, 2026 by Mary Ann Lesh

It’s always good to have a few cans of tomato sauce and tomato paste on hand, but if I have the time and the fresh ingredients available, a slow-simmering homemade sauce is fun to make.

PREP 15 min / MEDIUM HEAT / COOK 20 min / SERVES 4

INGREDIENTS
- 1-2 fresh ripe TOMATOES
- 1/2 c ONION, finely chopped
- 2 cloves GARLIC, crushed
- 1 tsp SUGAR
- 3 stems fresh BASIL
- Dash RED WINE VINEGAR
- SALT and PEPPER to taste
INSTRUCTIONS
1. Drop TOMATOES into a pan of boiling water for about 1 minute until the skins split. Lift out and peel, then chop roughly.
2. Saute ONION on medium-low heat about 5 minutes until translucent but not brown. Add GARLIC and cook 2 more minutes.
3. Add peeled TOMATOES breaking them up with a wooden spoon, then add 1 tsp SUGAR, dash of RED-WINE VINEGAR, and BASIL STEMS (save the leaves). Season lightly with SALT and ground BLACK PEPPER.
4. Bring to a simmer, then turn down the heat and simmer 45 minutes, stirring occasionally.
5. Test the seasoning, add the roughly-torn BASIL LEAVES before serving.

RECIPES

Almond Milk

Posted on August 29, 2024February 22, 2026 by Mary Ann Lesh

Almond Milk is a tasty vegan beverage that can be substituted for animal milk in most recipes

PREP 10 min / need BLENDER / MAKES 2 cups

INGREDIENTS
- 1 c raw ALMONDS
- 2 c WATER
INSTRUCTIONS
1. Soak ALMONDS overnight
2. Drain and rinse thoroughly
3. Remove skins (optional)
4. Add WATER and blend until smooth
5. Drain and squeeze through a cheesecloth
6. Save the pulp for other uses if desired

RECIPES

How to Cook Quinoa

Posted on August 29, 2024January 18, 2026 by Mary Ann Lesh

The secret for fluffy cooked quinoa is to cook it UNCOVERED, then steam it COVERED.

PREP 5 min / LOW HEAT AFTER BOIL / COOK 10 min / COVER AND STEAM 5 MINUTES / SERVES 4

INGREDIENTS
- 1 c QUINOA
- 1 3/4 c WATER
- SALT to taste
INSTRUCTIONS
1. Wash QUINOA thoroughly under running water to eliminate bitter taste
2. Combine 1 cup QUINOA, 1 3/4 cup WATER, and SALT to taste; stir lightly
3. Bring to a boil and cook Uncovered for 10 minutes or until water is absorbed
4. Cover and steam 5 minutes more
5. Fluff with a fork

RECIPES

Granola

Posted on August 10, 2024February 22, 2026 by Mary Ann Lesh

This basic granola recipe can BE VARIED to suit your taste, your nutritional needs, and to use what you have on hand.

PREP 15 min / 300 F/ BAKE 30 min / MAKES 3 cups

INGREDIENTS
- 2 cups WHOLE ROLLED OATS
- 1/2 cup CHOPPED NUTS (WALNUTS, ALMONDS, PECANS)
- 2 tsp CINNAMON
- 1/2 tsp SALT
- 2 Tbsp OLIVE OIL
- 1/4 cup MAPLE SYRUP
INSTRUCTIONS
1. Preheat oven to 300 F and line a baking sheet with parchment paper
2. Combine OATS, NUTS, CINNAMON, and SALT
3. Drizzle in OLIVE OIL and MAPLE SYRUP
4. Stir until combined
5. Scoop th mixture onto baking sheet and press to about 1 inch thick
6. Bake 15 minutes, then gentle break apart just a bit. Bake 15 minutes more until golden brown
7. Sprinkle with 1/3 cup of RAISINS if desired

RECIPES

Broccoli Steamed with Garlic

Posted on May 6, 2024February 22, 2026 by Mary Ann Lesh

Roasted sweet potatoes can be served as they are or scooped out and used in a variety of dishes.

PREP	COOK	TEMP	SERVES
30 min	5 min	MEDIUM HEAT	4

INGREDIENTS
- 1 lb FRESH BROCCOLI
- 1/4 c COLD WATER
- 1 Tbsp extra-virgin OLIVE OIL
- 4-6 cloves GARLIC, finely chopped
- SALT, to taste
INSTRUCTIONS
1. Trim off the bottoms from the broccoli stalks and cut off the main stem of each stalk; peel away the fibrous layer and cut into small pieces. Break the broccoli into bite-size pieces.
2. Rinse and drain the BROCCOLI. Place in a pot with ¼ cup cold water, 1 Tbsp OLIVE OIL, SALT to taste, and 4-6 cloves of GARLIC. Add RED PEPPER FLAKES (optional) if you wish
3. Bring to a boil, cover tightly, and steam until the broccoli is bright green and crisp-tender, no more than 5 minutes. Remove with a slotted spoon and serve at once.

ABOUT BROCCOLI

Broccoli Facts

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

Garlic Facts

RECIPES, Soups

Lentil and Potato Soup

Posted on January 14, 2024February 22, 2026 by Mary Ann Lesh

Simple vegan ingredients with Spanish flair.

PREP 20 min / STOVETOP medium, then low / COOK 20-25 min / MAKES 8 servings

INGREDIENTS
- 3 Tbsp OLIVE OIL
- 1 SMALL ONION, finely chopped
- 4 GARLIC CLOVES, roughly chopped
- 2 tsp SMOKED SPANISH PAPRIKA
- 1 tsp CUMIN
- 1/2 c TOMATO SAUCE
- 2 MEDIUM POTATOES, cut into bite-sized pieces
- 1 c DRY LENTILS, rinsed
- 5 c VEGETABLE BROTH
- 1 BAY LEAF
- SALT to taste
- FRESH GROUND PEPPER to taste
- 2 BAGUETTE SLICES
- 4 GARLIC CLOVES, whole, peeled
- 1/4 c FRESH PARSLEY, chopped
- SALT, to taste
- FRESHLY CRACKED BLACK PEPPER, to taste
INSTRUCTIONS
1. Saute the chopped ONION in the OLIVE OIL until transparent; add chopped GARLIC and continue to saute, taking care not to burn it
2. Add the SMOKED PAPRIKA and CUMIN; stir lightly
3. Add the TOMATO SAUCE, stir the mixture well, and continue cooking about 5 minutes until the sauce starts to thicken
4. Stir in the chopped POTATOES and DRY LENTILS and give it all a quick mix
5. Add the VEGETABLE BROTH and the BAY LEAF, bring the mixture to a boil, lower the heat and continue cooking over low heat for about 20 minutes until the LENTILS and the POTATOES are tender
6. Make a paste of the BAGUETTE SLICES, GARLIC CLOVES, and PARSLEY and stir it into the soup while it is still cooking
7. Season the soup to taste with SALT and PEPPER just before turning off the heat

RECIPES, Salads

Easy Salad Dressings

Posted on October 25, 2023February 22, 2026 by Mary Ann Lesh

Salad dressings are healthy and easy to make with just a few simple ingredients. Add or subtract ingredients to your taste. If it tastes good to you, it’s a win! Here are some ideas to get you started.

Whisk, shake, or blend: Citrus Basil / Cilantro Lime / Maple Mustard / Lemon Poppy Seed / Greek Yogurt / Peanut / Vinaigrette

PREP TIME

15 min or less

CITRUS BASIL
- BLEND UNTIL SMOOTH
  - 1 cup BASIL LEAVES
  - 1 Tbsp DIJON MUSTARD
  - 3 Tbsp FLAVORLESS OIL (SUCH AS AVOCADO)
  - 1 ORANGE
  - 1 LIME
  - SALT TO TASTE
  - PEPPER TO TASTE

CILANTRO LIME
- BLEND UNTIL SMOOTH
  - 1 small AVOCADO
  - 1 handful CILANTRO
  - 1 LIME
  - 1-2 Tbsp WATER

MAPLE MUSTARD
- PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
  - 1 Tbsp MAPLE SYRUP
  - 1 Tbsp DIJON MUSTARD
  - 1 Tbsp BALSAMIC VINEGAR
  - 6 Tbsp FLAVORLESS OIL (SUCH AS AVOCADO)

LEMON POPPY SEED
- PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
  - 6 Tbsp EXTRA VIRGIN OLIVE OIL
  - 1 Tbsp DIJON MUSTARD
  - 1 Tbsp BALSAMIC VINEGAR
  - 1 Tbsp POPPY SEEDS
  - 1 Tbsp HONEY
  - 1 LEMON
  - SALT TO TASTE

GREEK YOGURT
- PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
  - 2 Tbsp MAYONNAISE
  - 1 Tbsp PLAIN GREEK YOGURT
  - 1 tsp DIJON MUSTARD
  - 2 Tbsp WATER
  - SALT TO TASTE
  - PEPPER TO TASTE
  - 1/4 c FRESH HERBS (SUCH AS BASIL, PARSLEY, CILANTRO, DILL or a mix of any or all of them)

PEANUT
- PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
  - 2 Tbsp SMOOTH PEANUT BUTTER
  - 1 tsp GRATED GINGER
  - 1 tsp GRATED GARLIC
  - 1 Tbsp SOY SAUCE
  - 1 tsp SESAME OIL
  - 1 LIME
  - 1-2 Tbsp WATER

VINAIGRETTE
- PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
  - 2 Tbsp LEMON JUICE
  - 1/2 tsp DIJON MUSTARD
  - 3 Tbsp OLIVE OIL
  - 1 Tbsp HHONEY

RECIPES

Crusty Bread

Posted on August 12, 2023February 22, 2026 by Mary Ann Lesh

The secret of extra-crusty bread is to place a small pan of boiling water in the oven with the bread. I was skeptical about putting the dry yeast in with the flour and not proofing it in warm water first, but the results have been good every time I have tried it.

PREP 15 min

LET RISE 3 hrs / then 30 min

TEMP 450 F

BAKE 30 min

MAKES 1 loaf

INGREDIENTS
- 2 1/2 c FLOUR
- 1/4 tsp DRY YEAST
- 1 tsp SALT
- 1 c LUKEWARM WATER (about 110 F)

DIRECTIONS
1. Whisk FLOUR to aereate
2. Add YEAST and continue whisking
3. Add WATER and blend to make a sticky dough
4. Cover and let rise until double, about 3 hours
5. On a floured surface, fold the dough 10-12 times
6. Shape into a loaf
7. Bake in a preheated oven at 450 F until crust is brown, about 30 minutes For extra crusty bread, place in the oven a small baking ddish containing 1 cup of boiling water

RECIPES

Huitlacoche Tacos

Posted on July 27, 2023February 22, 2026 by Mary Ann Lesh

This basic taco mix is quick, easy, and delicious! Huitlacoche is rich in potassium, which reduces blood pressure and protects against stroke, osteoporosis, and kidney stones.

PREP

20 min

TEMP

medium

COOK

11 min

SERVES

INGREDIENTS
- 2 Tbsps OIL
- 1 lb HUITLACOCHE, rinsed and cut into bite-sized pieces
- 1/4 MEDIUM ONION, finely chopped
- 2 cloves GARLIC, finely chopped
- 4 EPAZOTE leaves (optional)
- SALT to taste
- 8 CORN TORTILLAS
- SALSA to taste

DIRECTIONS
1. Lightly saute the ONION until transparent
2. Add the GARLIC and continue to saute for 1 minute
3. Add the HUITLACOCHE and EPAZOTE. Continue to cook for 5 minutes. Do not overcook
4. Add SALT to taste
5. Serve the mixture in a warm TORTILLA
6. Add your favorite SALSA

RECIPES

How to Cook Brown Rice

Posted on July 5, 2023January 18, 2026 by Mary Ann Lesh

The secret of fluffy brown rice is rinse before cooking and boil uncovered for a full 30 minutes.

PREP 20 min

NEED large pot

TEMP medium

COOK 30 min

MAKES 3 cups

INGREDIENTS

1 c BROWN RICE
6 c WATER
SALT to taste

INSTRUCTIONS
1. Rinse RICE under running water to remove excess starch
2. Bring WATER to a boil
3. Add RICE to boiling WATER
4. Reduce temperature as needed to prevent overflow but maintain a steady boil. Boil uncovered for 30 minutes.
5. Drain off remaining cooking water and return RICE to the pot
6. Remove from heat and let rest for 10 minutes
7. Fluff and season as desired

RECIPES

Lentil Meatballs

Posted on October 1, 2022February 22, 2026 by Mary Ann Lesh

This tasty dish with Italian flavor is a dekucious entree for a vegetarian meal

PREP 15 min

MEDIUM HEAT

COOK 10 min

SERVES 4

INGREDIENTS
- 1 c cooked LENTILS
- 1/4 c cooked QUINOA
- 1/2 c CORN MEAL
- 1/4 c chopped ONION
- 1 clove GARLIC
- 1 Tbsp ITALIAN SEASONING
- 1 1/2 c MARINARA SAUCE

DIRECTIONS
1. Combine all ingredients in a food processor and blend.
2. Form into balls of the desired size
3. Sear the balls for 5 minutes in small amount of oil
4. Add marinara sauce and simmer for 5 minutes