Sep 282012

You know when you come across something that is so good you just want to eat it all the time?  For me it is still that salad I told you about a few posts ago- the simple purple cabbage and creamy avocado.  But last night I was looking for a bit more protein, so I came up with this super satisfying salad that has all the great textures; the crunch of the cabbage, creaminess of avocado and light crisp cucumbers, but also has some heartiness from the falafel burger.  This salad will really stick with ya. 

Falafel Salad

 If you are like me, your life is super busy; between my day job, running a business, writing recipes, working out, camping and having fun with my family and friends, there isn’t much time left for elaborate dinners – especially during the week – so I love to use time saving shortcuts like these Sunshine Burger pre-made falafel burgers.  Not only are they DELICOUS, but you can actually pronounce each and every ingredient; such as, sunflower seeds, brown rice etc. 

Falafel Salad

 For the dressing, I used my favorite Annie’s dressing, totally vegan and another one of those amazing all natural products that you can feel good about eating. The goddess dressing has tahini, lemon, garlic and a bit of soy which makes for the perfect compliment to the falafel burger.

Falafel Salad

Crisp Cabbage and Creamy Avocado Salad with Falafel “Croutons” and Annie’s Goddess Dressing

Serves 1
Vegan, Gluten Free
Printable Recipe


1 cup sliced red cabbage
1 cup chopped cucumber
1/4 avocado, chopped
1 slice red onion, chopped
1 falafel burger, I used Sunshine Burger 
1 Tbsp Annie’s Goddess Dressing 
Salt and pepper, to taste
Optional – 4 Slices Bell Pepper or Mild Pepper of Choice


1. Heat burger in toaster oven until just warmed through.

2. Layer cabbage, cucumber, avocado and onion in a large bowl; tear heated falafel burger gently and add to salad; top with Goddess dressing, salt and pepper, to taste and bell pepper if using.

Nutrition Facts
1 Serving
Amount Per Serving

Calories 416.4
Total Fat 25.5 g
Saturated Fat 3.0 g
Polyunsaturated Fat 1.0
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 421.8 mg
Potassium 602.1 mg
Total Carbohydrate 39.2 g
Dietary Fiber 15.0 g
Sugars 2.1 g
Protein 9.5 g

Vitamin A 58.1 %
Vitamin B-12 0.0 %
Vitamin B-6 13.2 %
Vitamin C 64.2 %
Vitamin D 0.0 %
Vitamin E 3.8 %
Calcium 8.4 %
Copper 6.7 %
Folate 23.0 %
Iron 8.0 %
Magnesium 9.6 %
Manganese 14.9 %
Niacin 6.7 %
Pantothenic Acid 9.5 %
Phosphorus 6.8 %
Riboflavin 7.2 %
Selenium 1.5 %
Thiamin 7.0 %
Zinc 4.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

May 162012
I’ve got some good news and some bad news.
Let’s start with the good news.
If you have sleep problems, lack of energy, elimination and digestion problems, depression, excess weight, joint problems, skin issues and a host of other ailments, I have found something that can help!
Even better, it’s not some pill or potion, shake or powder.  It’s simply a whole raw food.
The bad news is you’re going to be mad that I kept this to myself for over a month.  I waited to tell you guys because after I tried it and loved it within the first week, I researched more and wanted to test it out on my skeptical self to see if eating it really did anything.
I was already eating seeds – ground flax and chia – every morning and never really noticed anything.  I just ate it because I knew it was good for me.
After a month of eating this food, I am so excited. I know this is going to help so many people in so many different ways.  As you may already know, I’m all about promoting health and nutrition – hence all the CSA/farm share events I do.  I volunteer to do that because I LOVE it and I want to make not only my family, but your family healthier too. 
Supporting the small farmer is what it’s all about.  REAL FOOD is what it’s all about.
Have you heard of Mila?
It’s mymost favorite food find yet. I came across it through Megan, my mom’s nurse practitioner at her neurologist.  (My mom has Multiple Sclerosis and is now eating Mila daily!) After talking back and forth about some recipes involving chia, she sent me a sample. After the first week , I liked it so much that I asked her for more info on it and she sent it over to me.  I’m now backing it and have even started a business that revolves around it!
Mila and Weight loss
So what is Mila?
 It’s a special blend of raw seeds that are sliced to make them super easy for your body to suck up all the nutrients.
This seed blend has 2x the potassium of bananas
6x more calcium than milk
More antioxidants then blueberries
2x the fiber of bran flakes
15x more magnesium than broccoli
4x more selenium than flax seed
6x more protein than kidney beans
9x more phosphorous than whole milk
8x more omega 3s than salmon
3x more iron than spinach
Mila is Heart Healthy
Talk about a PERFECT food to get tons of nutrition into our kids. Especially for busy moms like myself.
Mila has perfect nutrition for kids.

I’ve been eating it every morning now for a month and feel amazing – I have better sleep and way better digestion (and all aspects of digestion and elimination).  It also awesome for weight loss, is an anti-inflammatory and is the perfect fuel for workouts.Two of my friends, Sarah and Sandra, sampled it for me this past week had a dramatic increase in energy.


It’s got lots of backing from the medical world -
Dr. Bob Arnot, Dr. Gutierrez, Dr. Clement, Dr. Ford, Dr. Lamm are all behind this seed.

In comparison to other grains and the standard chia it wins out, hands down, every time. I did a bunch of research to convince me of this but the reason I’m so confident is that I used myself as the guinea pig. In fact, I had been eating both flax and bulk bin chia daily and never noticed a difference until I began eating this seed blend.

Want to try some for yourself?
Click here.

I am looking for positive people with an entreprenurial spirit to join my team. If this is something you feel you embody, please get in touch with me to dicuss this opportunity.

For more info on these amazing seeds and the business opportunity, please contact me at

Nutrient Packed Mila Cereal

Serves 1
Vegan, Gluten Free
1 cup kamut puffs, I use Natures Path
1 scoop Mila (2 Tbsp)
2 Tbsp chopped walnuts
2 Tbsp raisins
1 cup unsweet vanilla almond milk

Fresh berries

1. Mix all the ingredients in bowl.
Nutrition Information
1 bowl
Amount Per Serving
Calories 274.6
Total Fat 12.3 g
Saturated Fat 0.5 g
Polyunsaturated Fat 6.7 g
Monounsaturated Fat 0.7 g
Cholesterol 0.0 mg
Sodium 181.2 mg
Potassium 522.3 mg
Total Carbohydrate 34.4 g
Dietary Fiber 12.6 g
Sugars 5.6 g
Protein 8.0 g
Vitamin A 12.50%
Vitamin B-12 0.00%
Vitamin B-6 5.20%
Vitamin C 33.90%
Vitamin D 25.00%
Vitamin E 53.90%
Calcium 23.50%
Copper 12.40%
Folate 8.00%
Iron 14.50%
Magnesium 22.30%
Manganese 60.70%
Niacin 2.60%
Pantothenic Acid     2.20%
Phosphorus     20.00%
Riboflavin 2.80%
Selenium 1.20%
Thiamin 4.10%
Zinc 3.00%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
May 052012
A Giveaway!

5-12-2012 – The giveaway is now closed.  Thanks so much to all who participated.

have been working on my logo for weeks and finally came up with this grouping of photos of veggies from “my” farm (KYV Farm) and some fresh carrots behind it.  I think it really embodies the essence of my website.  I promote healthy, plant based food and CSA (community supported agriculture).


I’ve put together a little survival pack of four of my favorite items just to say thanks to everyone who visits and supports me.

Thank you!  

Bob’s Red Mill Rolled Oats
For breakfast Try Baked Monkey Oats

Justin’s Nut Butter 
Chocolate Almond Nut Butter
for when a chocolate craving hits.
Red Star Nutritional Yeast
DELICIOUS source of B vitamins, protein and fiber.  We put it on everything from popcorn to pasta.  Try it in Roasted Spaghetti Squash with Pumpkin “Cream” Sauce.
Harvest Bay Coconut Water
Simply drink it out of the fridge on a hot day.  Really refreshing.


The Rules –  The winner will be drawn on
May 12th, 2012

For one entry – Leave me a comment telling me what your favorite products are.
For a second entryLike Florida Coastal Cooking on facebook and share with your friends about the giveaway.  Leave a separate comment here telling me that you did so.
For a third entryFollow Florida Coastal Cooking on twitter and tweet about the giveaway. Leave a separate comment here telling me you did so.

Good Luck!!!

**I am not affiliated with any of these companies.
***Sorry, no shipping outside US
 Posted by at 11:26 am
Mar 222012
Even kids with lots of food allergies want a pizza part every now and then, so last night we had one!  This made my daughter very happy.
We used brown rice tortillas and some AMAZING garlic marinara we picked up at the farmers market, Joy’s Gourmet, Garlic Joy.  I don’t even think all caps can convey how good this stuff is.  Fresh like I just made it, a bit chunky and the perfect amount of garlic.  This made momma very happy, and in fact, I even had to make a dressing out of it by simply adding a touch of agave.  To top it off we used Daiya shredded mozzarella.  It’s vegan, dairy and soy free and made with a mixture of rice.  We don’t use too much because we like to stay towards whole foods, but every now and then it’s ok. 
To munch on we made a fresh salad of bok choy from KYV Farm and then we took it all out to the back porch for a picnic.  While we were out there we saw a small brown bunny munching on clover!  This made it much easier to get my daughter to eat bok choy.  We pretended we were bunnies.
Tortilla Pizza
Serves 2
Vegan, Gluten Free, Dairy Free
2 Brown Rice Tortillas, we used Food For Life
Enough gluten free sauce to cover the base of each pizza, we used Joy’s Gourmet
Non-dairy cheese, we used Daiya mozzarella shreds, to cover
1. Preheat oven to 400F.  Spray one side of tortilla with cooking spray, flip and spray the second side.  Place on baking sheet and top with sauce and cheese.  Bake for about five minutes or until cooked through.
Nutrition Facts

2 Servings
Amount Per Pizza

Calories 244.0
Total Fat 9.6 g
Saturated Fat 2.5 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 2.5 mg
Sodium 668.0 mg
Potassium 95.0 mg
Total Carbohydrate 33.2 g
Dietary Fiber 4.1 g
Sugars 2.5 g
Protein 4.1 g

 Marinara Dressing
Serves 2
Vegan, Gluten Free, Dairy Free
About 1/2 cup sauce
1 Tbsp agave
1. Mix ingredients together and top fresh bok choy or salad of choice.

Mar 072012

I have written several posts featuring Justin’s Nut butter; Peanut Butter Cup Toast, Baked Monkey Oats and Chocolate Hazelnut and Peanut Butter Baked Oats but there was one more version that was calling my name. The idea was suggested in a comment on my peanut butter cup toast post by Lynn at The Actor’s Diet.

Chocolate with sea salt – brilliant!

I have a feeling no one will be too mad at me.  I just love simple recipe ideas, and tweaking them just a bit can make things fresh and exciting, even when using similar ingredients.

Chocolate and sea salt is my favorite dessert flavor by far, so to make it for breakfast feels sinful.  And at 6 grams of dietary fiber, 8 grams of protein and no cholesterol, it’s actually good for you too!

Chocolate with Sea Salt Toast

Serves 1
Vegan, Dairy Free
1 slice Ezekiel Bread
2 Tbsp chocolate hazelnut butter, I used Justin’s Nut Butter
Sprinkle of coarse sea salt
1. Toast bread; spread hazelnut butter over evenly, sprinkle with sea salt.
Nutrition Facts
1 Serving
Amount Per Serving
Calories            270
Total Fat          16.5 g
Saturated Fat    2.5 g
Polyunsat. Fat   0.0 g
Monounsat Fat  0.0 g
Cholesterol       0.0 mg
Sodium             310.0 mg
Potassium         75.0 mg
Total Carbs       25.0 g
Dietary Fiber    6.0 g
Sugars               7.0 g
Protein              8.0 g
Sep 072011
Last night I was at yoga and was talking to a couple about my upcoming trip to San Francisco and Sonoma. They were telling me what wineries to check out etc. when my friend Jodi came over to talk about how she just watched Forks Over Knives (great documentary about food and health and it’s now on Netflix!) and then we started discussing cow and goat products; specifically about casein, the protein found in dairy/cow’s milk. Casein is the main animal protein discussed in the China Study in relation to cancer growth, heart disease and a whole other host of diseases that Dr Colin Campbell believes are caused by the Western diet of animal foods.  When I looked up information on goat milk I found this interesting write up on it on the Worlds Healthiest Foods website that I trust when it comes to most nutrition info.
Perhaps the greatest benefit of goat’s milk, however, is that some people who cannot tolerate cow’s milk are able to drink goat’s milk without any problems. It is not clear from scientific research studies exactly why some people can better tolerate goat’s milk. Some initial studies suggested that specific proteins known to cause allergic reactions may have been present in cow’s milk in significant quantities yet largely absent in goat’s milk. The alpha-casein proteins, including alpha s1-casein, and the beta-casein proteins were both considered in this regard. However, more recent studies suggest that the genetic wiring for these casein proteins is highly variable in both cows and goats and that more study is needed to determine the exact role these proteins might play in the tolerability of goat’s milk versus cow’s milk.
 I take this to mean that there is some form of casein in goat milk but not at the same levels as cow milk.
I went further to look up additional information on dairy allergies/intolerance and found that, according to WHF, people who have full fledged dairy allergies that initiate an autoimmune response are typically caused by casein which is the dairy protein. Dairy intolerance being most typically caused by the milk sugar which is lactose.  They may not have enough of the enzyme called lactase to break this sugar down and this can cause uncomfortable bloating, flatulence and other unpleasant things. 
If an allergy or intolerance is present, then one must be careful about eating processed foods as well!  Look at this table where they show other foods that might contain hidden casein.
Processed foods that may contain casein:

Bakery glazes
Breath mints
Coffee whiteners
Fortified cereals
High-protein beverage powders
Ice cream
Infant formulas
Nutrition bars
Processed meats
Salad dressings
Whipped toppings

How does all this cow and goat talk tie in with the couple I was discussing my trip with?
When they overheard us talking about cow and goat they asked why we were talking about this, with an amused look.  I told her I write a food blog and Jodi and I eat similar meatless diets so Jodi and I are always talking about food.  
Then I found myself almost apologizing for/defending my choice, and after class I thought about it more.  I need to stop apologizing for this choice. When I started cutting most animal foods out I decided to just take one day at a time and not take an all or nothing approach and so far it has been a wonderful experience. Up to now, I have made an exception of the occasional honey, chocolate, fish and goat cheese.  In fact, I did splurge on some goat milk feta with olive oil, basil and garlic from Sharon from Terks Goat Farm at the St Augustine Farmers Market and it is delicious.  But, going forward, I think I might start cutting back on these even more too. 
The fact is that the plant foods have been so tasty that I haven’t wanted to allocate many calories to meats and cheeses.  No one really seems to believe me, especially about the cheese, but it’s true!

I promise that you can make these plant based foods taste so delicious on their own with just a little desire, planning and creativity. I love chickpeas smashed with seasonings, I love roasted veggies, I love nut and nut butters and I love my coconut-banana-chocolate Ice Cake and I love these Sunshine Falafel Burgers with Spicy Lime Tahini Sauce…..they are the perfect convenience food for those of us that need a quick fix!

I liked mine wrapped in lettuce but feel free to try it out with a whole wheat or gluten free bun.  It’s so much fun to experiment and play with recipes and variations. If you don’t consider yourself a great cook but want to try out the plant based diet this is a great way to start.  Roast yourself up a couple trays of veggies and grab some burgers and you’ll be on your way in no time!


Sunshine Falafel Burgers with Spicy Lime Tahini Sauce
Tahini Sauce inspired by Carol’s Falafel Sauce
Vegan, Gluten Free
Serves 4


4 Sunshine Falafel burgers
8 large leaves romaine lettuce

Spicy Lime Tahini Sauce
1 clove garlic
3 Tbsp tahini
3 Tbsp agave
3 Tbsp water
Juice 1 lime (about 3 Tbsp)
1/4 tsp cayenne
Dash coarse sea salt

Tomato slices
Onion slices 


1. Cook burgers to package directions.

2. Blend sauce ingredients in Magic Bullet or small blender. 

3. Pour about 1 to 2 Tbsp sauce per burger.  (There will be some sauce left over.) Serve burger wrapped with 2 romaine lettuce leaves and additional toppings if desired.

Per Burger with Lettuce, tomato, onion and sprouts
Nutrition Facts

4 Servings
Amount Per Serving

Calories 243.1
Total Fat 11.2 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 264.5 mg
Potassium 135.3 mg
Total Carbohydrate 27.7 g
Dietary Fiber 6.9 g
Sugars 1.0 g
Protein 10.8 g

Vitamin A 13.9 %
Vitamin B-12 0.0 %
Vitamin B-6 2.1 %
Vitamin C 14.0 %
Vitamin D 0.0 %
Vitamin E 1.0 %
Calcium 7.2 %
Copper 2.0 %
Folate 8.6 %
Iron 17.2 %
Magnesium 1.5 %
Manganese 8.8 %
Niacin 1.5 %
Pantothenic Acid 1.3 %
Phosphorus 2.1 %
Riboflavin 2.4 %
Selenium 0.3 %
Thiamin 2.9 %
Zinc 0.9 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Spicy Lime Tahini Sauce
Nutrition Facts

About 12 Tbsp
Amount Per Tbsp
Calories 28.6
Total Fat 2.0 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.8 g
Cholesterol 0.0 mg
Sodium 17.3 mg
Potassium 21.0 mg
Total Carbohydrate 2.4 g
Dietary Fiber 0.4 g
Sugars 1.3 g
Protein 0.7 g

Aug 212011
Could I be the next Food Network Star with my Breakfast Burger with Fresh Tomato, Sprouts and Carrot Mustard Sauce? Something along the lines of a plant-based Sandra Lee Perhaps?

At first I was a little guilty.  It’s not like I was actually going to be making these burgers from scratch.  But after my first recipe-free veggie/bean burger attempt came out more like brown burger mush I realized I needed some help.  Hey, I’m sort of new to this totally meat-free thing. So when I came across these Sunshine Burger samples at Native Sun that don’t have soy or wheat in them (so my daughter can eat them) it was like the heavens opened up and light shone down.  I believe I heard angels singing. 

Why the excitement? 

Let’s just say my new way of eating is taking a bit of an adjustment period for the family, which is understandable.  My husband Chris grew up in Jacksonville Florida.  Now mind you, I love it here, but the main staple is meat.  Let’s see, we have Bono’s BBQ, Sonny’s BBQ, Longhorn Steakhouse, Roadh0use, Texas Roadhouse, Ted’s Montana Grill and on and on, all based solely on meat.  Ten years back my new husband and I got married and in the back of his mind he was probably thinking I was already a bit weird as it was, if you’ve read my background, but whatever,  we were shiny new newlyweds, young and in love so it could be overlooked.  Little did he know…..there was more (or shall I say less) to come. 
In 2008 we had a beautiful baby girl who happened to have some SERIOUS eczema issues that we were paying $300 a tube each month for steroid cream not approved for her age so she wouldn’t scratch her eyelids until they bled.  Against the recommendation of the pediatrician I had her allergy tested and sure enough she tested positive for food allergies out the wazoo.  I immediately announced we can’t feed our, at the time, one year old daughter, wheat, eggs, dairy, soy, cod fish, peanuts, tree nuts, seeds (she can eat moderately) and all those synthetic dyes like red 40.  At first no one really believed me.  After all, the doctors said it’s not food related and you can’t eliminate all that from her diet, right?  I just say give me a chance and let me try.  And it worked.  So we got used to that and switched her to all free range organic meats, organic veggies and fruits and few snacks that come from Native Sun. 
And then I read the China Study. 
And then I made some seriously mushy bean burgers.  
My poor hubby doesn’t know what hit him.

So there you go.  That’s why the excitement over finding some seriously delicious, convenient burgers we can all eat. I needed an easy and tasty and cheap option.  Another bonus was that these were on SALE so they came to just over $1 per burger and with working full time the convenience factor won out.  Hellooo it’s like my very own dollar value menu or whatever they call it. Normally I  make most everything else from scratch so I had to let go of the guilt. 

And buy eight boxes.

Here is what I bought

Two breakfast:
Organic sunflower seeds
organic brown rice
organic adzuki beans
organic hemp seeds
organic onion
organic bell pepper
organic herbs
organic paprika
organic black pepper
sea salt

Two Falafel
Organic raw ground sunflower seeds
organic brown rice
organic chick peas
organic split peas
organic tahini(ground toasted organic sesame seeds)
organic sesame seed paste
organic parsley
organic cumin powder
organic garlic

Two Southwest
Organic ground raw sun-flower seeds
Organic Brown Rice
Organic Carrots
Organic Black Beans
Organic Bell Peppers
Organic Cilantro
Organic Garlic
Organic Jalapeño Peppers
Organic Ground Cumin Seeds
Organic Onion
Sea Salt

Two Garden Herb
Organic Ground Raw Sun-flower Seeds
Organic Brown Rice
Organic Carrots
Organic Herbs
Sea Salt
The first one I tried out was the morning after my purchase…the breakfast burgers.  I paired it with a slice of toasted sesame Ezekiel bread, some juicy fresh tomato, sprouts and I thought about what I used to like on my breakfast sandwiches in the mornings.  Typically a slice of Kraft yellow American cheese that I promptly threw out once I read the ingredients on the low fat slices I had, way back when.  I wanted to create a nice substitute, but I have a hard time calling something “vegan cheese” that doesn’t have cheese in it.  This sauce is made with carrots, nutritional yeast, spices and mustard but it just happens to taste a bit like cheddar and is delicious in it’s own way.  I’m reminded of my friend Cara when she talks about spaghetti squash.  Don’t eat it as a replacement for spaghetti.  You’ll have a hard time loving it.  Love it for the delicious squash that it is.  As for the burger, in every bite I could taste the perfectly seasoned brown rice, nutty sunflower and hearty hemp seeds.  It was the burger I had set out to make after the last perfection I ate at Cafe Karibo in Fernandina, but the best part about this is I can have it every day for just over a buck. 
Another option is to add some roasted veggies which would be delicious. For those of you new to my blog I roast four trays of veggies every weekend and sometimes more during the week and add them to everything.  But that’s another post.  This time I just wanted to keep it simple.

Breakfast Burger with Fresh Tomato, Sprouts and Carrot Mustard Sauce
Serves 1


1 Sunshine Burger, Breakfast Burger (or bean burger of choice)
1 slice sesame Ezekiel bread, toasted, or bread of choice
1 slice fresh, organic, ripe tomato
1 leaf fresh organic romaine
Drizzle of Carrot Mustard Sauce (will make lots of extra for later)

Carrot Mustard Sauce (blends and cooks down to about a cup)
Inspired by this recipe
1/2 cup shredded carrot
1/2 cup water
4 Tbsp non-GMO cornstarch
4 Tbsp nutritional yeast
1 Tbsp fresh lemon juice
1 tsp each onion powder, garlic powder, ground mustard
1/4 tsp sea salt


1. Blend carrot mustard sauce in a magic bullet or blender; heat in a small sauce pan over medium high heat, stirring constantly, to just gently boiling, reduce heat and simmer until thickened, about three minutes.  If too thick add a bit of additional water.

2. Cook burger to package directions; top toast with lettuce, burger, tomato, drizzle of sauce and sprouts.

****I did the nutrition info separate as you may have other bean burgers on hand or different bread.


Nutrition Information
Per Tbsp Carrot Mustard Sauce
Amount Per Serving
Calories 10.6
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 39.6 mg
Potassium 55.4 mg
Total Carbohydrate 1.7 g
Dietary Fiber 0.6 g
Sugars 0.3 g
Protein 1.8 g
Vitamin B-12 16.6 %
Vitamin B-6 60.6 %
Niacin 35.2 %
Riboflavin 70.8 %
Thiamin 80.3 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition Information
Breakfast Hemp Burger
Amount Per Serving
Calories 210
Total Fat 9 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 300 mg
Total Carbohydrate 26 g
Dietary Fiber 5.0 g
Sugars 1.0 g
Protein 8.0 g

Nutrition Information
1 slice Ezekiel Bread
Amount Per Serving
Calories 80
Total Fat 0.5 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 80.0 mg
Potassium 75.0 mg
Total Carbohydrate 15.0 g
Dietary Fiber 3.0 g
Sugars 0.0 g
Protein 4.0 g
Aug 052011
Recently Grandma Hoerner’s got in touch with me to do a product review.  I will start by saying that a lot of companies get in touch with me, however, I typically decline because I do not wish to represent their products due to the ingredient list.  Grandma Hoerner’s is an exception.  I have already done a review on their fabulous Pumpkin Butter and I use their reduced sugar jelly for my daughter.  I was so excited to try this Big Slice Apple Sauce.  The website states:
*USA Apples
*All Natural
* No Preservatives
*No Sugar Added
The main thing I look for in apple sauce is for no sugar added but frankly, when you taste a lot of them, you can tell there is no sugar added; bland, tasteless, sort of…boiled.  This is an exception.  When I took a bite it tasted like pie filling!  I can’t wait to make a pie with the next jar. I immediately added it to my grocery list to buy some more and make an open faced pie or crumble (recipe to be posted).  And guess how many calories in half cup.  Only 50 with 3 grams of fiber! 
I’m a huge fan of the texture of the big, tender slices as opposed to the pureed applesauce version. And being the cinnamon lover that I am, that hint of cinnamon is what does it for me.  The whole jar is already gone!  I highly suggest getting your hands on some of this yummy goodness and trying some for yourself.
Thank you to Grandma Hoerner’s for the samples (and another jar of my beloved pumpkin butter too!) I can’t wait to try a recipe with Big Slice Apple Sauce and try out the other samples as well.
What kind of applesauce do YOU like?
Happy Friday loves and have a fabulous weekend.
 Posted by at 1:52 pm
May 252011
St Augustine is a veritable treasure trove of good restaurants, history, music, learning, beaches and fabulous local products that can usually be obtained at the local St Augustine Farmers market.

Two weekends ago, while strolling at the market on an early Saturday morning I came across a booth with some sauces in martini glasses behind a bowl of testing crackers.  The sauces were lined up from spicy to mild and, of course, I had to taste them all.  The spice lover in me chose the Jamaican Jerk Sauce and only a few days later I tried it out.
Being pressed for time I used this versatile sauce in two ways; I poured some over chicken thighs in the morning that I planned on grilling that evening and I used it to make a creamy and flavorful 2-ingredient dressing.  A few tablespoons of Vegenaise and a few tablespoons of the Jerk Sauce.  I have been eating this dressing on everything from salad to meats and even eggs every day since the first time I made it.
Ooo baby this is good.  Garlic, onion, 16 spices and a spicy finish from a bit of cayenne pepper.  Even though this is shelf stable until opened it doesn’t have any of that preservative aftertaste as it is all natural.  It will need to be refrigerated after opening, but trust me, it won’t last very long anyway.

Curious about the background of this great product, I clicked the “about” page at their website:
It all started in 1969 when Errol and Dianna Bishop first met in Washington, D.C. After showing Dianna his culinary skills, the two decided to try the restaurant business. 1971 “Dianna’s West Indian Foods” opened its doors in northwest D.C. Three years later a second location by the same name opened in the Howard University area as well as “Dianna’s Caribbean Cooking” in the Baltimore Inner Harbor.
After moving to Charleston, West Virginia in 1986 they took a break from the 24/7 grind of running a restaurant(s) and did other things. However, after being in the area for a while and feeling out the market, they decided it was time to rekindle that food service fire. So in 1991 they opened the “Calypso Restaurant” in Dunbar, W.V. Because Caribbean-American cuisine was pretty much non-existent in the area, the curiosity of trying something new really brought the people out. So much so that they opened up three more restaurants around the Charleston area in the following years.
When Errol and Dianna moved to Florida in 2000, they felt it was time to leave the restaurant business. However, cooking was in their blood. So the next best thing to do was to take the “flavor of the Caribbean” on the road. By getting involved with the various trade shows, state fairs, flea markets, and other social or civic events throughout the eastern part of the U.S., these two started exposing the “cooking magic” to countless people who may have never tried or prepared Caribbean food.
Errol and Dianna Bishop may not have changed the world, but they sure have made its food taste better.

I agree!!!
Jamaican Jerk Salad with Cool Spiced Dressing
Serves 4
4 organic bone-in, skinless chicken thighs**
1 cup Jamaican Jerk Sauce, divided
Olive oil spray
1/4 cup Reduced fat Vegenaise or light mayonnaise***
4 cups baby lettuce
2 cubanelle peppers, seeded and chopped
1 large tomato, chopped
1/2 sweet onion, diced
1 avocado, peeled, seeded and diced
Sea salt, fresh ground pepper and garlic powder, to taste
1. Marinate chicken thighs in 3/4 cup Jamaican Jerk Sauce about 12 hours. Turn several times to coat.
2. Preheat grill to medium high.  Bring chicken to room temperature; spray both sides with cooking spray.  Grill about 7 to 9 minutes per side or until chicken is cooked through to 165F.
3. Whisk 1/4 cup Jamaican Jerk Sauce with 1/4 cup Vegenaise in a small bowl as chicken grills.  Divide the lettuce, pepper, beans, tomato, onion and avocado evenly over four plates.  Season with sea salt, fresh ground pepper and garlic powder. Top with 1 piece of chicken and 2 Tbsp dressing.
**Boneless skinless chicken thighs can be used here, I like the bone in as they stay really juicy.
***I love the reduced fat Vegenaise simply for the taste; creamy and subtly sweet, but you can use reduced fat or full fat mayo if you prefer.
Estimated Nutrition Info
4 Servings

Amount Per Serving

Calories 403.9
Total Fat 15.2 g
Saturated Fat 1.8 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 8.6 g
Cholesterol 57.3 mg
Sodium 1,277.1 mg
Potassium 1,008.7 mg
Total Carbohydrate 46.1 g
Dietary Fiber 12.3 g
Sugars 13.8 g
Protein 23.8 g

Vitamin A 35.2 %
Vitamin B-12 4.0 %
Vitamin B-6 23.9 %
Vitamin C 35.3 %
Vitamin E 5.9 %
Calcium 6.0 %
Copper 17.6 %
Folate 64.2 %
Iron 19.8 %
Magnesium 24.4 %
Manganese 43.4 %
Niacin 30.6 %
Pantothenic Acid 18.8 %
Phosphorus 29.7 %
Riboflavin 18.6 %
Selenium 15.5 %
Thiamin 25.0 %
Zinc 18.5 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 Posted by at 11:13 am
Apr 122011
I happened to come across this product while stocking up for my upcoming detox program in May.  One of the things I will be doing is cutting back on caffeine. I was checking for flavored decaf coffees at Native Sun but nothing was catching my eye. I turned the corner and happened to glance up.  Above the jars of spices was teeccino! It looked like it would fit the bill perfectly.  I bought Hazelnut and the Vanilla Nut. 
They are caffeine free and are actual a tea made to taste like coffee.  The website states “a new herbal beverage that brews, looks and tastes like coffee although it’s made from naturally caffeine-free herbs”.
I brewed a cup the very next morning and it was fabulous.  The hazelnut is pictured here but I have been drinking the Vanilla Nut and it is delicious.  It is just like vanilla coffee but smoother and with a slight aftertaste of sweet dates that reminds me of the smell when I walk into a natural food store.  Natural, slightly sweet, earthy.  I am planning on making the switch to this completely it is so tasty.
The additional benefits are that you can drink it when you are pregnant, it is non-acidic so it shouldn’t cause heartburn (I got that so badly when I was pregnant with even decaf), and even children can drink it!
The next flavors I want to try are the chocolate mint, almond amaretto, pumpkin spice, southern pecan and caramel nut.  If you prefer non-flavored there is French roast, java and original.  And these are just a few of the flavors. There are quite a few more.
 Posted by at 1:24 pm