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    • Roasted Sweet Potato Mushroom Leek Soup

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    •  7/31/2014 6:29:56 PM

      We have had some cooler rainy days here in Utah and with the addition of a slight head cold (sick in the summer?  Crazy I know!)  This vegetable soup recipe hit the spot!  I had a yellow sweet potato (not a yam) that has been sitting on my counter waiting to be used.  And my absolute FAVORITE way to eat this vegetable is when it's ROASTED in my oven!  It made this fantastic soup that much yummier!

      I had a hard time naming this soup, trying to include all the yummy ingredients...but you have to know what's in it right?


      I made this batch in my electric pressure cooker, but it can definitely be made on the stove top.  Both recipes are below.  


      Here is to more rainy days and great plant-based recipes!  Hope you enjoy!

      Roasted Sweet Potato, Mushroom Leek Soup (with Green Beans)



      1 Large Yellow Sweet Potato, peeled and cut into bite sized pieces

      2 tsp Olive oil & Salt to taste

      1 TBS Coconut Oil or Vegan Butter or Olive Oil

      1 medium Red Onion, diced

      2 Large Carrots, sliced

      5 1/2 cups Veggie Broth (I used Better Than Bouillon paste)

      2 lbs russet potatoes, peeled cut into bite sized pieces

      1 tsp salt

      3 tsp dried dill

      3 bay leaves

      1/4 cup water

      3 TBS cornstarch

      1 lb mushrooms, chopped (any kind of mushroom work, I used baby portabellos)

      1/2 lb fresh green beans, cut in half


      First prepare and roast the sweet potato by mixing it with the oil and salt and roasting it at 425 for 20 minutes (last few minutes on high broil to get that browned look).

      *Have these potatoes ready for when the 3 minute cooking time is finished (look below).

      Pressure Cooker instructions:

      Saute carrot & onion in the coconut oil for 5 minutes.

      Add the broth, potatoes, salt, dill and bay leaves.

      Cook on HIGH pressure for 3 minutes.

      *The sweet potatoes will hopefully be done by the time this 3 minutes is up.

      Quick pressure release the soup...then mix the 3 TBS cornstarch with the 1/4 cup water and add to the soup.

      Add the mushrooms, green beans and the ROASTED SWEET POTATOES.

      Set your pressure cooker for LOW pressure for 1 minute.  Once the cooker reaches pressure, QUICK PRESSURE release.  This is all you need to cook those mushrooms & green beans (so you don't have the wait the 1 minute).

      Stir the soup, allow to cool slightly (it will be very HOT), and ENJOY!



      Stove-Top Instructions:

      Saute carrot & onion in the coconut oil for 5 minutes in a soup pan on your stove-top.

      Add the broth, potatoes, salt, dill and bay leaves.

      Cook on MEDIUM-HIGH until potatoes are getting soft (about 20 minutes).

      *The sweet potatoes will hopefully be done by the time the potatoes in the soup are ready.

      Then mix the 3 TBS cornstarch with the 1/4 cup water and add to the soup.

      Add the mushrooms, green beans and the ROASTED SWEET POTATOES.

      Cook on Medium-High until the green beans are cooked.

      Stir the soup, allow to cool slightly (it will be very HOT), and ENJOY!

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    • Whole Food Mommies Reunite!

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    •  7/29/2014 11:06:57 PM
    • Whole Food Mommies live 19 hours apart...

      but this past weekend we got to spend sometime together! It was so rejuvenating!

      We went to Spiral Diner Dallas Texas...LOVE those famous NACHOS!

      Spent hours in the pool.

      Even found sometime to exercise. {L} taught a yoga class that was AMAZING!

      And of course we cooked some wonderful PLANT BASED food (Can't get enough carrot dogs!)


      There is nothing better than being with a friend that truly knows the real you. We are business partners, but first and foremost we are friends!

      Aren't Plant Based friends the BEST!

      much ♡, WFM


      Spiral Diner Order:

      Nachos Supremo (cashew cheese to die for!)

      El Paso Burger made from Cashew-Quinoa

      Dessert~ Vegan Chocolate Peanut Butter Pretzel Shake.

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    • Vegan Carrot HOT DOGS

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    •  7/24/2014 6:06:13 PM
    • Yes- this is not your typical hot dog!  This is a VEGAN CARROT DOG!  Made from a carrot that has been marinated over night and cooked to perfection!  I got this recipe off but changed it slightly with what I had on hand.  Seriously, the weirdness recipe I have made in a long time, but to be honest- one of the BEST!  You will love this!



      Servings: 6 "hot dogs"



      6 large carrots, peeled, with the ends cut off (Cut to the size of a hot dog)
      1/2 cup Bragg’s Liquid Aminos (you could also use soy sauce)
      1/2 cup water
      2 TBS seasoned rice vinegar
      3 TBS sesame oil
      1 TBS apple cider vinegar
      1 tsp liquid smoke
      3 cloves garlic, minced
      1/2 tsp black pepper
      1 TBS onion flakes
      6 whole wheat hot dog buns
      Toppings:  Ketchup, Mustard, Relish, etc.


      Boil carrots for approximately for 8 minutes, or until fork tender but not mushy.  Remove the carrots and run them under cold water to stop them from cooking more.

      While the carrots are cooking, mix all the ingredients together to create the marinade.

      Combine the carrots and the marinade in a tupperware container with a lid or a zip lock bag.  Make sure the carrots are covered as much as possible in the marinade.  Place the carrots in the refrigerator and shoot for 24 hours (I did 20 and it worked great).  The longer in the marinade the better.

      To cook the carrots, place them in a skillet with about a half a cup of the marinade.  Heat the carrots for approximately 8 to 10 minutes, or until warm.  You will notice that they will begin to turn dark (the marinade will somewhat burn on the bottom of the pan) which will give the carrots such a wonderful flavor!  Continue to turn over the carrots throughout this process to brown them on all sides.

      Serve on a whole wheat bun with all your favorite hot dog fixings.  SO GOOD!  Seriously weird...but so good!

      Baked (YELLOW) Sweet Potato Fries


      2 sweet potatoes (not yams)

      1-2 TBS Olive Oil

      Salt & Pepper to taste


      Slice the sweet potatoes into "fries".  Cover with oil, salt & pepper and BAKE at 425 for 15 minutes...then broil (high) for 4 minutes.

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    • Cool Summer Treats

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    •  7/22/2014 7:55:28 PM


      Beat the HEAT with these

      FUN & HEALTHY Summer TREATS!


      It’s getting hot outside and the kids are starting to ask for those typical summer treats like popsicles, Otter Pops and ice cream. While we know these treats are fun to have, we also know they are NOT the most healthy option to have every day. Most frozen treats are made with large amounts of sugar and some have large amounts of unhealthy fat.  We have created a few fun treats that are full of healthy nutrients made from fresh organic and locally grown produce.  They have no added sugars and supply healthy fats for your growing children.  They are actually so healthy, they even work great for breakfast!


      When we create plant-based recipes we always have the kids in mind.  These treats will please both parents and kiddos alike. Give them a try and cool off Whole Food Mommies style!



      Watermelon Strawberry Sipper

      (makes approx. 6 one cup servings)



      5 cups Fresh cut Watermelon

      3 cups Frozen Strawberries

      Juice of 1 Lime (2 Tbsp)



      Place all ingredients in a blender.


      Blend until smooth or desired texture.  Enjoy!!


      Harmons Grocery in Utah is having a sale on locally grown WATERMELON - That is the best tasting watermelon I have had all season!  Check them out at any of their locations! 


      Popsicles are a great summer treat to help your family cool down and making homemade popsicles are easier than you think.  The key is to make them using healthy whole ingredients AND have a taste that is kid-approved.  Here are 3 simple recipes that not only taste fabulous but are made with nutrient-dense ingredients. 


      All you need to make these is a high-powered blender and some popsicle molds.  No matter what your budget, Harmons kitchenware departments have a great selection of some of the best molds!


      Coconut Berry Pops

      (Makes approx. 12 small popsicles)



      This recipe has no added sugar and is dairy-free.  It is made with berries which are superfruits!  They are high in antioxidants which help fight all major diseases.


      Combine the following ingredients in a high-powered blender, and blend until smooth:

      ·         1 14oz. can Coconut Milk (this can be found in Harmons ethnic food isle, also light Coconut Milk is a healthier option if desired.)

      ·         1 cup Berries (Strawberries, Raspberries, Blueberries, etc.  These can be fresh or frozen)

      ·         2 Bananas, sliced (fresh or frozen)

      ·         4 Dates, chopped OR 3 TBS Pure Maple Syrup



      Pour into popsicle molds and freeze for at least 3-4 hours.  Serve as desired.


      Mango Coconut Popsicles

      (Makes approx. 12 small popsicles)


      This recipe is also sugar-free and dairy-free.  It uses the sweetness of mangos and maple syrup to give it an incredible tropical taste.

      Combine the following ingredients in a high-powered blender, and blend until smooth:


      ·         1 14oz. can Coconut Milk (this can be found in Harmons ethnic food isle, also light Coconut Milk is a healthier option if desired.)

      ·         ½ cup Almond Milk

      ·         2 cups Frozen Mango Chunks

      ·         ¼ cup Pure Maple Syrup

      ·         ¼ cup unsweetened Shredded Coconut (this ingredient is optional, but definitely worth it!)



      Pour into popsicle molds and freeze for at least 3-4 hours.  Serve as desired.



      Chocolate Almond Popsicles

      (Makes approx. 12 small popsicles)


      Combine the following ingredients in a high-powered blender, and blend until smooth:

      1 ¼ cups Almond Milk (Plain, Vanilla or Chocolate)

      2 TBS Almond Butter

      2 Bananas, sliced (fresh or frozen)

      4 Dates chopped OR 3 TBS Pure Maple Syrup



      Pour into popsicle molds and freeze for at least 3-4 hours.  Serve as desired.

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    • 5 Minute Fruit & Oatmeal Breakfast (Soaked)

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    •  7/17/2014 1:52:17 PM
    • My overall health and well-being always seems to be a little better when I eat a RAW breakfast.

      Starting off the day with easily digestible food makes my belly happy!

      And most of the time my kids love eating this way!  Here is my 2 year old trying to steal a strawberry!


      But to be honest, sometimes fruit just doesn't cut it, especially when I work-out in the mornings.

      And when my children eat, for example, a bowl of strawberries for breakfast they are usually hungry again before lunch.

      These are the reasons why I love homemade MUESLI cereal (overnight soaked grains nuts & seeds).

      Recipe found HERE.


      But what happens when you forget the night before to soak the cereal?




      Or when you want something quicker?

      This recipe below is the answer!  In 5 minutes you'll have a raw breakfast that will sure to please everyone!



      5 Minute Fruit & Oatmeal Breakfast (Soaked)

      About 5 servings


      2 cups Rolled Oats

      3 TBS Sunflower Seeds

      2 TBS Flax Seed

      1 TBS Chia Seed

      3 TBS Wheat Bran

      3 TBS Hemp Seeds

      1 tsp Salt

      3 tsp Cinnamon

      3 TBS Coconut Sugar (optional*)

      Dried Fruit (to be added at the end)

      Options: Dried Blueberries, Cranberries, Strawberries, etc.  And/or Raisins


      Place all the ingredients (except dried fruit)  together in a high-powered blender, and pulse a few times to just begin chopping up the oats.  BUT don't chop too much, you still want to see the oat flakes.

      *A sweetener is optional.  This cereal can become the most sweet with a sliced banana on top.  But my kids will eat this more when I add the sugar.


      Place all together in an airtight container and store in your refrigerator OR you can make single servings (I use small glass jars) that make it super easy for your children to make their own soaked cereal.  They can eat it right out of the jar!

      When you are ready to eat:

      Pour 1/2 cup non-dairy milk on top of 1 cup cereal and let soak for about 5 minutes.


      Top your cereal with FRESH FRUIT like sliced bananas, raspberries, blueberries, strawberries, apples, peaches, mangos, grapes...etc.  What ever your children love.  This cereal is an excellent way to consume not only whole grains, but raw seeds which provide essential fatty acids.  Those nutrients that help your childrens BRAINS the most!

      Hope you enjoy!

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    • Watermelon Green Juice

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    •  7/14/2014 10:37:30 AM


      Watermelon GREEN Juice

      This is such a fun recipe to make and is beneficial for multiple reasons:


      • 1.  It's super easy to make.

        2.  It has HUGE amounts of Spinach, which is one of the 

        3.  It is a great transition drink for those people who have trouble drinking those thick green smoothies.

        4.  Babies, kids and teenagers love this sweet and refreshing drink.

        5.  You will never waste any watermelon is a great way to use any watermelon that might be too soft for some people's liking.  And also a great way to use spinach that might be going bad soon.

        BUT...if you choose to strain the pulp (you DEFINITELY DON'T HAVE TO), the amount of fiber is decreased.  I still prepare this for my family when we are in the mood for a cool, refreshing drink (and I have a lot of watermelon).


        **You can also substitute APPLES when watermelon is not in season.


      • most nutrient dense foods on the planet.


        Watermelon GREEN Juice



        2 cups watermelon

        1 slice lime or lemon, 1/4 of an inch thick

        2 large handfuls of spinach


        Fill your blender with your watermelon and slice of lime.  Pulse until smooth.  Begin adding your spinach and blend until smooth.  I have added up to a pound of spinach to really make this a power GREEN DRINK.



        If you want to STRAIN some of the pulp:

        Using a food grade CHEESE CLOTH, pour your drink into the cloth and strain the juice into a bowl.  You can strain as much as you want with as little or as much pulp as you like.


        Serve over ice and enjoy!





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    • Healthy & Simple Banana Muffins

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    •  7/11/2014 9:27:58 AM

    • Healthy & Simple Banana Muffins

      These are basic muffins, but surprisingly super delicious and moist.  We love making these in our home.  My kids especially love when I add chocolate chips to the recipe.  You can store these in your freezer for later use, but they tend to not last that long!  Hope you enjoy!


      1 1/2 cups Whole Wheat Pastry Flour (or gluten-free flour)

      1 1/2 teaspoons Baking Soda

      1/2 teaspoon Salt

      3 Very Ripe Bananas

      1/2 cup Coconut Sugar (brown sugar works as well)

      2 Tablespoons Vegan Butter, melted

      3 Flax Eggs for Vegan muffins Or just 1 real Egg for non-vegan

      1 1/2 teaspoons Vanilla Extract

      Chocolate Chips or Walnuts, optional


      Prepare Flax Eggs by combining 1 1/2 TBS ground Flaxseed and 3 TBS Water, and set aside.

      In a large bowl, mash the banana, leaving some texture.  Add sugar, baking soda, salt and mix together well.  Stir in flax eggs, vanilla, melted butter and stir.  Add flour and stir until combined.  Then mix in chocolate chips or walnuts, optional.  Divide batter evenly into a regular muffin pan - about 1/2 full.  Bake at 375 for about 20 minutes or until tops are golden brown and a toothpick or knife comes out clean.  Let cool for a few minutes, remove from pan and serve warm is best.


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    • Summer Recipe Ideas

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    •  7/2/2014 5:29:37 PM

    • Here is an update on a few AMAZING recipes we have been sharing on Instagram!



      Vegan Cheesy Pesto Melts



      Sun-Dried Cashew Cheese*

      Sauted Mushrooms & Onions

      Thin Whole Wheat Buns

      Cherry Tomatoes

       *Found in Pizza Download



      Breakfast Almond Butter Oats


      Rolled Oats

      Chia Seeds


      Topped with:  Almond Butter, Walnuts and Vanilla Almond Milk.
      Combine all the ingredients and let soak for 10 minutes.



      Loaded VEGGIE Hummus Burrito

      A great way to get your RAW Veggies in for the day!


      Fresh Green Beans, cut

      Red Cabbage, Chopped

      Bell Pepper, sliced


      Whole Wheat Tortilla Wrap

      Spread your favorite hummus generously on your tortilla shell (we love Trader Joe's Cilantro Jalapeno!).  Stuff as many veggies as you can and roll up!  May need toothpicks to hold everything in place.


      Strawberries and CREAM

      Slice strawberries and top with Coconut Cream, Mini Chocolate Chips and HEMP Seeds


      Irish Tacos with Corn Salsa

      I love that I can freeze my Irish Taco recipe and use it for a quick lunch!


      Red Cabbage, chopped

      Irish Tacos

      Trader Joe's Corn Tomato-Less Salsa


      Corn Tortilla Shell

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