Join our Membership
and get Healthy
Today! JOIN NOW!

Mission Statement

Three down to earth MOMMIES striving to eat aWHOLE FOOD PLANT-BASED diet... JOIN US!

Search for Recipes/Blogs/Topics

Powered by Google

Copy this code on your blog or website to spread the word.

Inspirational Links

Whole Food Mommies' Blogs

    • Recipe Highlight! Creamy Broccoli Soup

    • Bookmark and Share
    •  11/11/2014 11:37:32 AM


      Cream of Broccoli Soup
      3 medium potatoes, diced
      2 medium celery stalks, sliced
      6 cups broccoli florets
      1/2 onion, diced
      2 cloves of garlic, minced
      2 cups water
      CASHEW CREAM SAUCE (see recipe below)
      1 tablespoon dried basil (I sometimes add more- depending on taste)
      1/4 teaspoon black pepper
      3-4 tablespoons SESAME SEASONING- OPTIONAL (see recipe below)


      Place potatoes, celery, broccoli, onion, garlic and water in a large pot.  Bring to a simmer.  Cover and cook over medium heat for about 10 minutes, or until potato chunks are tender and pierced with a fork (do not overcook).
      Make CASHEW CREAM SAUCE in a blender.  Pour cream sauce into the pot with the vegetables and stir together (don't forget to add the additional 1 1/2 cups of water...see recipe below).  Add basil and black pepper.  Begin transferring mixture to the blender - 3 cups at a time.  Blend mixture until the vegetables are completely smooth OR leave them slightly chunky, depending on your taste.  Pour blended mixture into a clean pot. Keep warm on low to medium heat, stirring frequently, until steamy.

      Top with diced red peppers or fresh tomatoes.

      *My kids will eat this soup with fish crackers on top :)
      1 cup raw cashew nuts
      2 cups water
      1 teaspoon salt
      2 teaspoons onion powder
      1-2 Tablespoons Chicken-Like Seasoning (or Chicken Paste/Bouillon)
      1/2 teaspoon garlic powder
      2 Tablespoons cornstarch, flour or Clear Jel
      1 1/2 cups more water (to be added after blending)

      Place all ingredients in blender and blend on high for about 2 minutes until smooth (make sure mixture is smooth- not gritty).  Pour into pot with vegetables.  Add the 1 1/2 cups more water to the blender, swish it around, and add to the mixture in the pot.

    • Leave Comment
    • Twice Cooked Golden Potatoes (with dill & garlic)

    • Bookmark and Share
    •  10/27/2014 4:55:03 PM
    • Twice Cooked Golden Potatoes (with Dill &Garlic)




      12-14 Small Golden Potatoes

      1-2 TBSP Olive Oil *optional 

      1 TBSP Dried Dill

      1/2 TBSP Onion powder

      1-2 tsp Garlic Powder

      Salt and pepper to taste



      Boil the potatoes in a large pot of water for about 15 minutes or until tender. I like to do the "poke with a fork" test. Once tender, remove from water. Cut in half and place skin side down on a baking sheet covered with parchment paper.  Use a fork to smash the halves more open. There is no art to this and it doesn't matter how flat it becomes, the more potato exposed the more crispy it gets. YUM! Next Drizzle with olive oil. Then mix together the spices and sprinkle on top of the potatoes. Place in oven and broil on high for 10-15 minutes, until the tops are golden crispy brown. Remove from oven and serve warm. They will smell so good you will want to chow down immediately, but be careful not to burn your mouth! Enjoy. These are going on my holiday meal tradition list for sure!



    • Leave Comment
    • I am the boss!

    • Bookmark and Share
    •  10/27/2014 12:16:36 PM
    • I posted a picture of the lunch I made the other day on instagram. It was a very simple meal. See pic below. I received a few comments that got me thinking. People are amazed that my kids eat this way or they wished their kids would eat something similar. 



      Veggie Sandwich (avocados, hummus, spicy mustard, cucumbers, tomatoes, sprouts, toasted whole grain bread)

      Strawberries, peppers, cucumbers, baby tomatoes

      We have written posts on here about helping kids make healthier choices or way to get them on board, but what it really comes down to for me is this: I am in charge! I know for some that may seem too simple or maybe too harsh. And believe me, I know that doesn't work on all children.  The reality is I am buying the groceries so I am the one making the choice for them on what they can and will eat. I also have to be willing to eat the same way I expect them to eat.

      Meal time at my house usually sounds like this, "what's for dinner?" I reply explaining what I am making. Most of the time I get a positive response from a few of my kids, but we have our fair share of  "why?" Or "We had that last week" maybe even a pouty "Do I have to eat it?".  To all of these responses I will say something along the lines of explaining what is in the meal and asking them to pitch in with part of the cooking process (which they LOVE), and then on days where that doesn't work. I will remind them we do not have whining or complaining about food at our table and my kids know it. It is not something new.  I tell them we eat and are grateful to have food on our table, even if its not our favorite food. They know I am not backing down. Some nights we play the numbers game, 3 pieces of steamed broccoli or 10 big bites of your meal. Eat as many bites as your current age. There are little tricks here and there that I will use to help them along, but my kids know that I am in charge and I am not going to let them complain until they get to make something else. I had the opportunity to spend several months in a third world country when I was younger, I know what starving looks like. I have seen kids more than grateful for one meal a day. I have a hard time seeing my own children complain about a healthy home cooked meal made with love.  So my approach has very little room for compromise and my kids have been raised that way. They have some liberties to swap this veggie for that one, or pick their fave toppings for the salad.   When all is said and done, I am the boss! I am the one who is responsible for these little people and helping them to grow up happy, healthy, and grateful. 

      I am not saying this is how everyone needs to do it! I know that when first starting out on this path, it is so hard to get kids to appreciate any new food. Be patient with them and yourself. Baby steps, but set some rules and stick to them. (one bite of each new food, or only add one new veggie a week and make it each night. Those little taste buds will soon appreciate the new flavors).

      How do you get your kids to eat healthy??

      • I started of early on offering them a variety of veggies and fruits so I actually have the opposite problem of getting them to eat the
    • Leave Comment
    • Roasted Butternut Squash Soup

    • Bookmark and Share
    •  9/16/2014 9:43:36 PM
    •  This is by far my favorite fall soup. It is so simple, so delicious, and my kids all like it! I have been waiting for the weather to cool off enough here in Texas to make soup. We finally got rain, " a cold front" someone called it. It got down to almost 60 degrees for a day (we are back up in the 90's already). So I had to act fast and make this soup. Luckily most ingredients are usually on hand. Just had to pick up the squash!

      Soup is one my favorite ways to load in a bunch a veggies, second to green smoothies, of course!


      If you have ever been intimidated by fancy soups look no further than this no fail, make your house smell like heaven, simple to create recipe! 


      Roasted Butternut Squash Soup





      1 Butternut Squash

      1 Large Yellow Onion

      1 TBSP Olive Oil

      1 Head of Garlic (the entire head)

      3 Celery Stalks, chopped

      2 Medium sized Red Potatoes, chopped

      6-8 Large Carrots, chopped

      3 Cup Water (approx)*

      2 Heaping TBSP Better than Bullion "No-Chicken Base"*

      *Option to use 4 cups Veggie Broth in place of the water if you do not have access to the bullion. 



      Roasting the veggies:


      Preheat oven to 400 degrees. Line baking sheet with parchment paper. Cut Butternut Squash in half lengthwise, leaving the seeds in for now. Place facing up seeds exposed on the baking sheet. Quarter the onion and separate the pieces. Spread evenly on baking sheet. Drizzle both the squash and onions with olive oil. Cut the top off of the head of garlic so the top of the cloves are exposed. Wrap the garlic in foil and place on the pan. . Place in oven for about an hour or until the squash is soft. The onions will blacken on the edges and your house should smell pretty amazing. Remove and allow to cool while working on the next step.



      Creating the soup:


      Place the carrots, celery, and red potatoes in a large pot and cover with water (about 3 cups). Bring to a boil and allow it simmer for about 15 minutes or until the carrots and potatoes are soft. The roasted veggies should be cool enough by now. Scoop the seeds out of the squash. Then scoop the squash out of the skin and into the soup. It should come out fairly easy. Add the onions and garlic to the soup as well. Add garlic by squeezing from the bottom directly into the pot. It should also come out pretty easy and smell so nice! Add the bullion and stir all the veggie together, to mix the bullion evenly.  If you have an immersion hand held blender then use that to blend the soup until its thick and creamy. Otherwise, scoop the soup into a food processor or a high powered blender and blend until smooth. Returning it to the pot to keep warm, serve immediately. 



      It's her favorite soup, she begged for a photo with it!








      • Soup i love it mostly the one with the carrots, but this looks awesome as well. Also I love the website, it's very stable! Can i ask you which provider do you use? I have heard about and that they have very professional services but still thinking about it, Thanks Nina
    • Leave Comment
    • White Bean Pesto Dip

    • Bookmark and Share
    •  8/16/2014 8:55:26 AM
    •  We have so many basil plants that keep popping up in our garden. We have had to start getting a little creative with recipes! My daughter and I are having a lot of fun!! YUM!

      This bean dip came about as a twist on our amazing Lemon Walnut Pesto recipe (found here with our pizza recipes). We made a pesto pasta dish and topped it with white beans and fresh tomatoes. The white beans with the pesto was just too yummy not to try blending them together. Voila, another recipe is born. 


      White Bean Pesto Dip





      1 can White Beans, drained and rinsed

      1-1/2 cups fresh Basil

      1/3 cup raw Walnuts

      1/3 cup raw Almonds

      1/4 cup Olive Oil

      1 Tbsp fresh Lemon Juice

      4 small Garlic Cloves, minced

      1 Tbsp Hemp Seeds -optional

      1 Tbsp Nutritional Yeast



      Combine all ingredients in a food processor and blend until desired texture. Add salt and pepper to taste. Enjoy with fresh sliced veggies or pita chips/crackers. We have even been known to use it as a sandwich spread and with our pasta. It has a more mild pesto flavor and my kids love it!



      PS. Don't forget to download our Legume Family Challenge for August (found here).

    • Leave Comment
    • TOFU "Egg" Scramble

    • Bookmark and Share
    •  8/15/2014 1:18:02 PM

      How about BEANS for breakfast?


      As part of our BEAN/LEGUME Family Challenge month we wanted to

      highlight our favorite TOFU SCRAMBLE recipe!


      Yes- scrambled "eggs" made out of tofu...crazy I know,

      but this recipe is seriously good!


      And by replacing eggs with TOFU you significantly reduce your cholesterol & saturated fat intake which reduces your risk of HEART DISEASE (the leading killer in the US).


      We have made prettier, fluffier tofu scrambles, that look gorgeous but taste bland and the texture is spongy.  This recipe might not look as pretty, but has great texture AND great flavor.  The secret is cooking the tofu and browning it before you start adding other ingredients (instead of adding everything at once and letting it cook).  This allows the tofu to get extra firm and crispy on the edges.  It takes about 10-15 minutes for the water to cook off and the tofu to get nicely browned.



      There is also a SPECIAL ingredient that is optional, but makes this scramble that much better!  

      BLACK SALT (kala namak)

      This is a special type of Indian mineral salt. It is actually pinkish grey rather than black and has a very distinctive sulfurous mineral taste (like hard boiled egg yolks).  How cool is that!

      I found mine at a specialty market in Salt Lake City, Utah called Tony Caputo's.



      TOFU "Egg" Scramble

      Servings: 4 



      12 ounce package extra-firm tofu, crumbled

      2 tsp Olive Oil

      3/4 cup red onion, diced

      1/4 teaspoon turmeric

      1 Tablespoon nutritional yeast

      3/4 cup black beans

      1 cup pico salsa or diced tomato

      1/2 cup cilantro, finely chopped

      Black Salt (Kala Namak), to taste 




      1.  Open the package of tofu and drain all the liquid.  Use a tofu press if you have one or use paper towels and a weighted plate on top to drain as much liquid as you can.  Let sit and drain for 10 minutes or so.

      2.  Heat a frying pan to medium-high and add a little oil (or use a non-stick pan, which means you don't really need the oil). I only needed 1 tsp to coat the pan. Then add the tofu and cook for 10-15 minutes or until browned and cooked throughout.

      3.  Remove the cooked tofu from the pan and set aside.  With the 2 teaspoons of oil added to the pan, begin sauteing the onion.  Cook until soft (about 4-5 minutes).  Add the turmeric and nutritional yeast, and cook for about a minute.

      4.  Then add the BLACK BEANS and Cooked TOFU to the mixture.  Mix and heat the mixture for about 1 minute.

      5.  Lastly, add the PICO Salsa (or tomato) and cook for just a minute or so, not overcooking the tomato.

      6.  Remove from hit and toss in the cilantro.  Add the BLACK salt to taste.

      7.  Serve with AVOCADO and toast or wrapped in a tortilla shell.



      For more information on why WHOLE FOOD MOMMIES promotes eating EGGS sparingly...check out this excellent VIDEO by


    • Leave Comment
    • Recipe Highlight: Sweet Potato & Bean Quesadillas

    • Bookmark and Share
    •  8/13/2014 2:02:37 PM

      Just recently we had dinner with some old friends that we haven't seen in a while.  When they found out that we don't eat a lot of meat, they were curious as to what we ate for dinner every night?

      If MEAT wasn't an option for the menu,

      what in the world did we eat every night?

      I'm sure there are many people out there who are

      interested in EATING MORE PLANTS...

      but have no idea what they would make for dinner.

      So what in the WORLD do we eat every night?

      My QUICK, one word answer to this question is:  BEANS

      So we really don't eat these EVERY NIGHT...but they are very common in our homes.

      LEGUMES/BEANS are one of the world's most healthiest foods.  Once you start cooking with them, you will see the possibilities are endless!  Here is another one of our recipes we wanted to highlight this month (August is our EAT MORE BEANS month!).  This is another recipe you can use for the BEAN FAMILY CHALLENGE (found here).

      Sweet Potato & Bean Quesadillas


      This is great for lunch, for a snack for even for DINNER!  Add some corn on the cob and guacamole, and you have yourself a wonderful meal!


      Servings:  Makes an extra large batch approx 6 cups filling (great for freezing and using later!)


      1 medium sized sweet potato, cut into bite sized pieces

      1/2 red onion, chopped

      2 teaspoons Olive Oil

      1-2 teaspoons salt

      1/2 cup Salsa (use your favorite brand) 

      ¼ teaspoon onion powder

      ¼ teaspoon chili powder

      ¼ teaspoon cumin

      3 Large Kale Leaves, chopped very fine

      1 can of black beans (I used my favorite S&W brand Cuban recipe)

      1 cup cooked quinoa

      1 can refried beans

      Whole Wheat Tortilla Shells or Tortilla chips


      1.  Roasted Sweet Potatoes:

      Preheat oven to 400 degrees F.  Toss potatoes, onion, oil and salt together in a mixing bowl.  Spread in an even layer on a baking sheet.  Roast the mixture until potatoes are tender and browned in spots, tossing once or twice, about 20-24 minutes. (The last 3 minutes I change my oven to BROIL to help get those brown spots on the potatoes).


      2.  Let the potatoes cool slightly and place in a medium sized bowl.  Mash up the potatoes and onions till you reach a slightly chunky texture.


      3.  Add your salsa, seasonings, kale, black beans (drained) and quinoa.  Mix thoroughly.


      4.  Place your potato mixture in a large skillet and begin heating it thoroughly.  Add your can of refried beans and mix everything up until your mixture is very warm.


      5.  Place one whole wheat tortilla on a very warm frying pan.  Add 2 heaping spoonfuls of your potato & bean mixture, spread to cover the entire shell.  Place another shell on top and warm on both sides by flipping.


      Once both sides are slightly browned, remove from skillet, cut into and enjoy!


      Serve with guacamole, salsa and corn on the cob.

    • Leave Comment
    • Chickpea Mock Tuna Salad

    • Bookmark and Share
    •  8/12/2014 8:56:13 AM

    • This is one of our all-time FAVORITE Chickpea Recipes!




      This is also a great recipe to highlight during our EAT MORE LEGUMES Challenge.

      Challenge found HERE


      1 can 15 oz Chickpeas/garbonzos, drained

      2 celery ribs, diced
      1/4 red onion, diced
      2 TBS mayo (veganaise works great!)
      2 TBS mustard (dijon is our favorite!)
      1-2 teaspoons dried DILL or FRESH Dill, chopped
      Dill Pickles, diced (optional)
      Salt to taste

      Mash the Chickpeas in a medium sized bowl using a potato masher or fork.
      You can also pulse them in a food processor.
      Combine all of the ingredients and mix well.

      There are so many ways to serve this fabulous salad!

      You can use it as a vegetable dip.  It works awesome with cut up celery sticks!

      You can eat it on top of a RICE CAKE!

      You can use it for incredible LETTUCE WRAPS!

      And of course- it makes a GREAT sandwich!
    • Leave Comment
    • WFM Family Challenge FRIDAY- Eat some LEGUMES!

    • Bookmark and Share
    •  8/9/2014 8:38:35 AM




      WE are SO SUPER excited to share our next



      Today's Challenge: EAT SOME LEGUMES!*




      (*** This link will only work for the month of August!  So make sure to download quick!)

      Legumes/Beans are one of the most nutrient dense foods, relatively low in calorie density and one 

      of the foods that is most common to many of the long-lived populations around the world.  “Legumes are among the world's most perfect foods. They stabilize blood sugar, blunt your desire for sweets, and prevent midafternoon cravings. Even a small portion can help you feel full. They can be flavored and spiced in interesting ways, and you can eat an unlimited quantity of them.” Joel Fuhrman, M.D.







      Details of our CHALLENGES:

      Many Friday's during the year, we will share with you one of our popular FAMILY CHALLENGES!


      Eating healthy can be hard...especially for our children who are bombarded with disease-promoting foods at every turn.  We have found that our children eat far healthier when they know the reason "WHY" they should, and just as important, they participate in a CHALLENGE (complete with check boxes!) 




      They get the "WHY"

      AND the fun and motivating CHECK BOXES!

      (Bonus:  They also give you recipe ideas to help you achieve success)


      These have been life-changing in our families!  We have had children who gag when we ask them to eat a piece of celery to seeing the same child eat a whole english cucumber with not a single complaint.

      You can also create special rewards for the children who complete the works wonders!


      Just picture it, your whole family...


      working together to eat MORE PLANTS and GET HEALTHY!


         We can't wait for you to try this!

      much love,

      Whole Food Mommies

    • Leave Comment
    • WATERMELON Birthday Cake

    • Bookmark and Share
    •  8/14/2014 12:33:48 PM

      I finally did it...I made a WATERMELON CAKE!

      This is a Gluten-Free, Sugar-Free, Dairy-Free, Oil-Free, All Natural, Real Ingredients (only 4),



      My son just turned 2 and thought it would be a great time to try making this.  It turned out prettier than I thought.


      There are 2 TRICKS to making this work better:


      1.  Purchase a high quality COCONUT CREAM.  I have found many different brands and some are better than others!  If you can't find COCONUT CREAM, Coconut Milk will work, just make sure it is high-quality (this usually means a little more expensive).


      I used TRADER JOE's Coconut CREAM and it turned out pretty good.


      TRICK #2:  Leave this can in your refrigerator for as long as possible before using.  A good 2-3 days works great.

      Here is what I did to make this fun cake!



      1 can COCONUT CREAM

      1 TBS Maple Syrup

      1 Watermelon

      Berries (any variety)



      Step 2:  Carve Watermelon into desired Shape.

      Step 3:  Make Coconut cream by scraping the cream from the top of the can into a bowl and mixing in the maple syrup (or any desired sweetener).  Depending on your cream, it might already be thick enough, but if not, you can whip your cream with an electric beater until it thickens more (3 minutes)

      Step 4:  I placed both the watermelon and cream into my freezer for about 30 minutes, just to allow them both to chill.

      Step 5:  Slowly covered the cream on to the watermelon cake, starting at the top and working the sides.  I placed the cake back in the freezer when I needed it to set a little more.

      Step 6:  Once covered, decorate with blueberries, strawberries, raspberries, even kiwi would be fabulous.

      Chill in the fridge until it's time to enjoy!

    • Leave Comment

Featured Favorites



Triple Threat Salad

Lunch Box Solutions

Applesauce Muffins



Staying Motivated

Go check out cooking classes by The Cancer Project

Maintenance Mommy teaches the ones in Utah!



Whole Food Mommies' Recipes

The Whole Food Mommies Community