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Sweet Potato Tortillas: (click to expand) Sweet Potato Tortillas
  • Author:
  • This low sodium, low fat tortilla recipe contains whole grains and good sources of omega-3!
  • 1 1/3 cup (158g) Unbleached, All-purpose Flour
  • 1/2 cup (55g) Oats, Ground into Flour
  • 1 Tbs Ground Flax Seed
  • 1/2 tsp Baking Powder (220mg sodium / 124mg potassium)
  • 1 cup (250g) Sweet Potato, mashed & hot
  • 1 tsp expeller-pressed Organic Canola Oil
  • Extra flour for dusting as needed
  1. Peel medium sweet potato, cut into quarters. Place into casserole dish with 1/2 inch water & cover. Microwave until very soft, about 12 minutes.
  2. Transfer to bowl & mash thoroughly with fork, combining w/ Canola oil.
  3. In mixing bowl, combine flour, oat flour, baking powder & flax.
  4. Add sweet potato mixture & combine until cool enough to continue mixing by hand. Work into dough.
  5. Flour working surface & place dough on it. Roll it into thick log & cut into 4 equal portions.
  6. Roll dough segments into balls & lightly coat with flour. Flatten each ball into hockey puck shape.
  7. Place flattened ball onto work surface. Partially roll it out, then flip & continue to roll out. Lightly dust with flour as needed. Roll out until tortilla is 11 inches in diameter.
  8. Heat large skillet on medium heat. When pan is hot, add tortilla. Cook for 1 1/2 minutes then flip. Remove tortilla after 2 1/2 minutes total cooking time.
  9. Store tortilla in dish lined with clean tea towel. Keep covered with towel to maintain softness.
  10. Brush off loose flour from pan. Repeat process. Reduce heat if skillet gets too hot.
  11. Occasionally, flip tortillas in dish so last one is sandwiched between other tortillas to enhance softness.
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  • Yield: 4 Tortillas (2 servings)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 110mg (per serving)
Chickpea Dosa: (click to expand) Gluten Free Chickpea Dosa
  • Author:
  • This low sodium, chickpea dosa is a delicious curried pancake that goes great with your favorite chutney!
  • 1/2 cup Chickpea Flour
  • 1 cup Filtered Water
  • 1/4 tsp Ground Cumin
  • 1/4 tsp Ground Coriander
  • 1/4 tsp Turmeric
  • 1/4 tsp Onion Powder
  • 1/8 tsp Chili Powder
  • 1/8 tsp Iodized Salt
  • 1/8 tsp Ginger Powder
  1. Mix chickpea flour with salt, spices & water in Nutra-Ninja blender. Blend until mixture is perfectly smooth.
  2. Pour heaping 1/2 cup of batter into heated, flat non-stick skillet.
  3. Cook on medium flame until top is no longer runny. Then flip & cook 2nd side as well.
  4. Proceed to cook 2nd dosa.
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  • Yield: 2 Dosa (2 servings)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 145mg (per serving)
GF Banana Bread (Non-refined + Vegan): (click to expand) Gluten Free GF Banana Bread (Non-refined + Vegan)
  • Author:
  • This gluten free, healthy banana bread recipe made without refined grains or sugars and it's vegan!
  • 1/3 cup Soy Milk Unsweetened
  • 1/2 Tbs Apple Cider Vinegar
  • 1/2 cup Maple Syrup
  • 1 cup Ripe Bananas, mashed (2 to 3 bananas) (240g)
  • 3 Tbs Creamy Almond Butter
  • 1 tsp Vanilla Extract
  • 2 Tbs Ground Flax
  • 1 cup Garbanzo Flour (120g)
  • 1/2 cup Oat Flour (46g)
  • 2 tsp Cinnamon
  • 1/2 tsp rounded Potassium Baking Soda [Potassium Bicarbonate]
  • 2 tsp Baking Powder
  • 1/4 tsp Iodized Salt (575mg sodium)
  • 1/2 cup chopped Walnuts
  1. Preheat oven to 375° F. Line glass or ceramic bread pan with parchment paper.
  2. Combine soy milk & apple cider vinegar. Set aside for 2 minutes.
  3. In large bowl combine wet ingredients: maple syrup, mashed banana, nut butter, vanilla, soy milk mixture. Mix in ground flax.
  4. In 2nd bowl, combine dry ingredients.
  5. Mix into wet ingredients just enough to form batter. Do not overwork.
  6. Fold in walnuts.
  7. Quickly transfer into bread pan & bake 45 minutes.
  8. Once baked, allow to rest in bread pan for 10 minutes. Then cool for 20 minutes in rack before slicing.
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  • Yield: 8 Servings
  • Fat: 1g (Sat Fat per serving)
    Sodium: 192.4mg (per serving)
    Calories: 259 (per serving)
    Fiber: 5g (per serving)
Plant-based Drop Biscuits: (click to expand) Whole Wheat Biscuits
  • Author:
  • This is a reduced sodium, partially whole grain biscuit recipe, prepared from scratch to include oats and almond flour.
  • 1 cup Unbleached All Purpose Flour (115g)
  • 1 cup Oat Flour (123g)
  • 1 cup Almond Flour (107g)
  • 1 Tbs Baking Powder (1320mg sodium)
  • 1/2 tsp (rounded) Potassium Baking Soda [Potassium Bicarbonate]
  • 2/3 cup Soy Milk Unsweetened (50mg sodium)
  • 1 1/2 Tbs Maple Syrup
  • 1/2 Tbs Apple Cider Vinegar
  • 1/4 cup Unsweetened Apple Sauce (10mg sodium / 45mg potassium)
  • 1 Tbs Almond Butter
  1. Preheat oven to 425° F.
  2. Mix vinegar, maple syrup, almond butter & applesauce into soy milk. Set aside.
  3. Mix all dry ingredients in large bowl.
  4. Pour into liquid ingredients into bowl & combine. Be careful not to overwork dough.
  5. Transfer dough to baking sheet, lined with silicone liner.
  6. Divide into 8 portions then slightly flatten them into 3 inch wide disc shapes.
  7. Bake 15 minutes & serve warm.
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  • Yield: 2 Biscuits (4 servings)
  • Fat: 1.7g (Sat Fat per serving)
    Sodium: 347mg (per serving)
    Calories: 446 (per serving)
    Fiber: 7.7g (per serving)
Whole Grain, Gluten-Free Cornbread: (click to expand) Gluten Free Whole Grain, Gluten-Free Cornbread
  • Author:
  • This low sodium, healthy cornbread recipe made from whole grains and it's gluten free!
  1. Preheat oven to 375° F. Grease an 8-inch x 8-inch pan or line with parchment paper.
  2. Measure out & grind flax seeds.
  3. Stir together milk & vinegar. Let mixture sit for 10 minutes.
  4. In mixing bowl, combine oat flour, corn flour, baking soda, baking powder & ground flax.
  5. In small bowl, add milk mixture, applesauce, maple syrup, & oil. Whisk to combine.
  6. Slowly pour wet ingredients into dry ingredients. Stir until just combined, but do not over-mix.
  7. Pour batter into prepared pan. Bake for 22 minutes. Remove from oven.
  8. Let bread cool in pan for several minutes before cutting.
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  • Yield: 4 Servings
  • Fat: 0.8g (Sat Fat per serving)
    Sodium: 149mg (per serving)
    Calories: 367 (per serving)
    Fiber: 10.4g (per serving)
Cornbread Muffins: (click to expand) Gluten Free Cornbread Muffins
  • Adapted by
  • This quick recipe makes a whole grain corn bread. Drop in some sweet corn pieces for added flavor!
  • 1 1/4 cup Corn Meal
  • 1 1/4 cup Oats, Ground into Flour
  • 1/2 tsp Potassium Baking Soda [Potassium Bicarbonate] (800mg potassium)
  • 1/2 tsp Baking Powder (220mg sodium / 124mg potassium)
  • 1.5 Tbs Flax Seeds, ground
  • 1/4 cup Maple Syrup
  • 1 1/4 Cup Filtered Water
  • OPTIONAL: 1/2 cup Sweet Corn
  1. Preheat oven to 350° F.
  2. Measure out & grind flax seeds.
  3. In mixing bowl, combine oat flour, corn flour, baking soda, baking powder & ground flax.
  4. OPTIONAL: Add sweet corn.
  5. Pour in water & maple syrup, mixing well until combined.
  6. Scoop batter into cups of 12 cup muffin pan, lined with silicone baking cups.
  7. Bake for 18 minutes until lightly browned.
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  • Yield: 12 Muffins (4 servings)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 158mg (per serving)
Blueberry Muffins (Vegan + Gluten Free): (click to expand) Gluten Free Blueberry Muffins (Vegan + Gluten Free)
  • Author:
  • These gluten free muffins are vegan, low in fat and quite healthy, compared conventional recipes!
  1. Preheat oven to 350˚F.
  2. Prepare cupcake pan with silicone liners.
  3. Place dry ingredients in bowl. Mix well.
  4. Add liquid ingredients & mix until combined.
  5. Fold in blueberries.
  6. Spoon into cupcake pan.
  7. Bake for 35 minutes.
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  • Yield: 12 Servings (12 Muffins)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
Whole Grain Soft Pretzels: (click to expand) Whole Grain Soft Pretzels
  • Adapted by
  • These whole grain soft pretzels are a delicious snack to get you through the day!
  • 1.5 cup + 1 Tbs Warm Filtered Water (110° to 115° F)
  • 2 tsp Active Dry Yeast
  • 1/4 cup Maple Syrup
  • 4 cups White Whole Wheat Flour
  • 1 cup Oat Flour
  • 3 Tbs Sodium Bicarbonate
  • 1 Tbs (heaping) Potassium Bicarbonate
  1. Mix flours together with whisk. In large bowl.
  2. Separately, mix maple syrup into water. Mix in yeast.
  3. Pour liquid into flour bowl. Mix well, adding extra water if needed. But dough should not be very wet.
  4. Knead dough by hand. Cut dough into 12 pieces & roll into balls.
  5. Cover & allow to rest for 25 minutes.
  6. Preheat oven to 400° F.
  7. Fill medium pot 3/4 full with water (8 cups). Bring to boil then slowly add baking sodas.
  8. Roll out pretzels. Place on baking sheet lined with silicone liner.
  9. With slotted spoon, lower each pretzel into boiling water & cook 10 seconds.
  10. Remove pretzel from pot, draining off water & place back onto baking sheet.
  11. Sprinkle on toppings and proceed to next pretzel.
  12. Once all are done, place into oven & bake at 400° F for 12 - 15 minutes.
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  • Yield: 12 Pretzels
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)


Vegan Pumpkin Pancakes: (click to expand) Gluten Free Vegan Pumpkin Pancakes
  • Adapted by
  • These plant based pancakes are simple, delicious and very healthy!
  1. Add vinegar to soy milk & set aside.
  2. Grind oatmeal in blender to create flour.
  3. Mix remaining dry ingredients into oats.
  4. Mix in remaining wet ingredients until well blended, scraping down sides as needed.
  5. Heat large pan. When moderately hot, pour on oil & pour approximately 1/3 cup of batter onto pan, forming 4 pancakes. Batter is a little sticky & can be tricky to spread.
  6. Cook for 1 to 2 minutes.
  7. When edges start to look dry, flip & cook until lightly firm to touch.
  • Notes: Batter thickens as oats absorb liquid. Cook pancakes soon after the batter is formed. As it thickens, pancakes will still be fine, but harder to spread on pan.
  • If outside is cooking faster than inside, turn down heat.
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    • Yield: 2 Servings (8 Pancakes, 4 Per Serving)
    • Fat: XXg (Sat Fat per serving)
      Sodium: XXXmg (per serving)
Orange Oatmeal Pancakes: (click to expand) Gluten Free Orange Oatmeal Pancakes
  • Author:
  • These plant based pancakes are simple, delicious and very healthy!
  1. Combine oat flour, ground flax, baking powder & baking soda in mixing bowl.
  2. In 2nd bowl, combine soy milk, maple syrup, blended orange & zest.
  3. Add wet ingredients to dry & stir to form batter.
  4. Coat large non-stick skillet with 1/2 tsp oil & heat at medium-high.
  5. Ladle pancake batter into pan using 1/3 measuring cup.
  6. Cook until bottoms are golden, adjusting heat as needed. Cook 2nd side briefly, just until golden brown.
  7. Add light coating of oil between each batch to avoid sticking.
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  • Yield: 2 Servings (8 Pancakes, 4 Per Serving)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 322mg (per serving)
Whole Food Plant Based Waffles: (click to expand) Gluten Free Whole Food Plant Based Waffles
  • Adapted by [source]
  • This whole grain, super healthy waffle recipe is full of healthy fruit, nuts & seeds!
  • 2 Tbs Flax Seeds (ground)
  • 2 Tbs Sunflower Seeds (ground)
  • 1 3/4 cups Water
  • 1/2 medium Apple
  • 2 Jumbo Medjool Dates
  • 1 cup Oats
  • 1/4 cup Cornmeal
  • 1/3 cup Whole Pecans and/or Walnuts
  • 1 tsp Cinnamon
  • 1/2 tsp Vanilla Extract (optional)
  • 1/4 tsp Iodized Salt
  1. Blend all ingredients in high speed blender until smooth. It should fit into a 32 oz Nutri Ninja cup.
  2. Heat up waffle iron & cook waffles according to waffle iron's instructions. For Cuisinart waffle iron (WAF-300) use 1/2 cup batter per square.
  3. Cooking time should be at least 6 minutes. With Cuisinart waffle iron (WAF-300), a setting of "4.5" requires cooking for 8-10 minutes. The minimum cooking time is required to prevent waffle insides from becoming goopy.
  4. Serve waffles with fruit sauce (made from fruit, date sugar & water).
  • Note: Place uneaten waffles on an oven rack to avoid sogginess caused by moisture build up.
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  • Yield: 6 Servings (6 Waffles)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)


Peanut Granola Bar: (click to expand) Gluten Free Peanut Granola Bar
  • Author:
  • This is a nutrition packed peanut granola bar is low in sodium & loaded with vitamin A & protein!
  • 3 cups Roasted Peanuts, chopped (15.4oz)
  • 2 1/2 cup Rolled Oats (8oz)
  • 1/2 cup Oats, ground
  • 1/4 cup Ground Flax
  • 1/4 cup Garbanzo Flour
  • 1 1/2 tsp Baking Powder
  • 1/2 tsp Cinnamon
  • 1/2 cup (126g) Sweet Potato, finely grated
  • 1/2 cup Peanut Butter
  • 2/3 cup Maple Syrup (7.4oz)
  • 1/4 cup expeller-pressed Organic Canola Oil
  • 1/4 cup Filtered Water
  • 4 tsp Vanilla Extract
  1. Preheat oven 350° F.
  2. Mix maple syrup, sweet potato, peanut butter, canola oil, water & vanilla in mixing bowl.
  3. Add ground oats, garbanzo flour, flax & baking powder. Mix well.
  4. Add oats, mixing thoroughly.
  5. Mix peanuts into bowl, stirring until well coated.
  6. Line 13"x9" baking pan with parchment paper. Firmly spread mixture evenly & press up to edges of pan.
  7. Bake 25 minutes. Remove from oven & allow to cool completely.
  8. Cut into pieces & store in airtight container in fridge or freezer.
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  • Yield: 16 Servings (16 Bars)
  • Fat: 3.2g (Sat Fat per serving)
    Sodium: 52mg (per serving)
    Calories: 360 (per serving)
    Fiber: 5g (per serving)