Chocolate Peanut Butter Rice Crispy Treats (Gluten free, dairy free, refined sugar free)


prep 5 mins   inactive 30 mins

total 35 mins

yield 12 squares


3/4 cups raw honey

1 heaping cup creamy natural peanut butter

1/2 tsp pure vanilla extract

1/2 tsp sea salt

2 Tbsp raw cacao powder

6 cups (1 8-oz box) Sprouted Brown Rice Crisps cereal*


  1. Bring the honey to a boil for 2 minutes in a small saucepan. (Don’t skip this step! It’s the key to getting the treats to hold their square shape and not crumble!)
  2. While honey is heating, pour cereal into a large mixing bowl and set aside.
  3. Line a medium casserole dish with parchment and set aside.
  4. Remove boiled honey from heat and stir in peanut butter, vanilla, sea salt, and raw cacao powder. Pour mixture over the cereal and use a spatula to combine. Transfer mixture to prepared pan and press down firmly with the back of the spatula. Allow to rest 30 minutes before slicing.




Sweet fresh corn, grated carrot and lightly toasted almonds combine with couscous in this fabulous salad. It can be made up to 4 hours ahead of time and travels well, so it’s ideal for a barbecue or pot-luck dinner or camping!


Prep time: 10 mins / Serves: 8-10 as a side

  • 2 cups pearl couscous / israeli couscous
  • 4 cobs corn
  • 1 carrot, coarsely grated
  • ½ cup sliced almonds, toasted
  • 2 tbsp coriander leaves / cilantro leaves
  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 tsp ground cumin

Cook the couscous according to the instructions on the packet. Drain and allow to cool.

Boil corn in salted water for 3 minutes until tender. Slice the kernels off the corn cobs and place in a serving bowl with the couscous, carrot, almonds and coriander leaves / cilantro leaves.

In a small jar shake together the oil, lemon juice and cumin with salt and ground black pepper to taste. Pour over the salad, toss, serve, Enjoy!

Watermelon-Pineapple-Blueberry Popsicles



  • 3 cups organic watermelon, cut into small pieces
  • 1/2 cup organic pineapple, cut into small pieces
  • 1-2 tablespoons raw honey
  • 1/2 cup coconut water
  • 1/2 cup organic blueberries


  1. Add all ingredients except blueberries to a blender or food processor.
  2. Purée until ingredients are blended (purée longer for a smooth consistency, or for less time if you prefer a chunkier fruit consistency.)
  3. Stir in the blueberries.
  4. Pour into molds and add popsicle sticks
  5. Place molds in the freezer for a couple of hours, or until mixture is frozen all the way through.
  6. Run molds under warm water for a few seconds to release the popsicles, and serve.


Serves 2
Measurements are rough and don’t need to be followed precisely.

1 clove of garlic, crushed

One large pinch of salt, coarse sea salt is preferable, or Himalayan pink salt

1 cup dandelion heads, with the green bits pulled off as they are bitter

½ cup pine nuts

¼ – ½ cup olive oil

¼ cup Parmesan cheese, grated.

Salt and Pepper to taste

  • Using a blender or a pestle and mortar, crush the garlic with the coarse sea salt and add the dandelion heads to make a paste.
  • Add the ½ cup pine nuts (which can be lightly roasted before hand if you prefer) and blend into a paste again.
  • Add ¼ cup olive oil, blending all the time, then add additional olive oil a little at a time until you reach the right consistency: like a sauce, but not too runny.
  • Add the Parmesan cheese, then salt and pepper to taste.
  • Pour over fresh cooked pasta, and serve immediately.

The pesto will keep in the fridge for a couple of weeks, but make sure to add about a half-inch of olive oil to the top of the jar to stop air from getting in and make sure there aren’t bubbles in the jar.

Pour leftover pesto into ice-cube trays and freeze for months. Dandelion Pesto is actually a beautiful, bright yellow. It’ll keep the flavor fresh and the color bright.

barbsnflowrs 016

Oatmeal Toasting & Sandwich Bread


Like so many other skills bread making has become a lost art that is making a big come back. For us bread making is just one of those things that increases our self sufficiency and allows us to control the ingredients in our food. I prefer to use honey and organic flour as well as butter and milk from grass-fed cows. If you’re looking to keep preservatives and chemicals out of your diet baking your own bread is a great way to do it. Keep in mind because there are no preservatives in this bread its shelf life will be decreased and probably will not last past a few days. Baking your own bread is less expensive than opting for store-bought and it becomes just another item I do not have to buy at the store. So if you’re looking for a healthy alternative for your family, cutting costs, and continuing to become more self-sufficient in your living then baking your own bread might be for you. Nothing smells quite so good as the aroma of baking bread in the oven, and the incomparable taste and texture of a loaf of wholesome, homemade, preservative free bread always leaves you wanting more. You will not be disappointed it is well worth the effort. This bread is tender and just slightly sweet. Here is the recipe, give it a try!


3 cups Organic Bread Flour (wheat or white)

1 cup rolled oats (old-fashioned oats)

2 Tablespoons butter (grass-fed)

1-1/2 teaspoons salt

3 Tablespoons brown sugar or honey (2 Tbs less sweet)

2 teaspoons instant yeast OR 1 packet active dry yeast*

1-1/4 cups lukewarm milk

3/4 cup raisins or currants (optional)
*If you use active dry yeast, dissolve it in the warm milk before combining with the remaining ingredients.
Manual Method: In a large mixing bowl, or in the bowl of an electric mixer, combine all of the ingredients, mixing to form a shaggy dough. Knead dough, by hand (10 minutes) or by machine (5 minutes) till it’s smooth. Place dough in a lightly greased bowl, cover and allow it to rest for 1 hour; it’ll become quite puffy, though it may not double in bulk. Shape as directed below.

Bread Machine Method: Place all of the ingredients (except the fruit) into the pan of your machine, program machine for manual or dough, and press Start. About 10 minutes before the end of the second kneading cycle, check dough and adjust its consistency as necessary with additional flour or water; finished dough should be soft and supple. Add the raisins or currants about 3 minutes before the end of the final kneading cycle. Shape as directed below.

Shaping: Transfer the dough to a lightly oiled surface, and shape it into a log. Place the log in a lightly greased 9″ x 5″ loaf pan, cover the pan (with an acrylic proof cover, or with lightly greased plastic wrap), and allow the dough to rise for 60 to 90 minutes, till it’s crested 1″ to 2″ over the rim of the pan.

Baking: Bake the bread in a preheated 350°F oven for 35 to 40 minutes, until an instant-read thermometer inserted into the center registers 190°F. If the bread appears to be browning too quickly, tent it with aluminum foil for the final 10 minutes of baking. Yield: 1 loaf.

Pan-Roasted Cauliflower Steaks Recipe with Tomatoes and Capers

Pan-Roasted-Cauliflower-Steak jpg


Cauliflower “steaks”—cauliflower cut crosswise into 1⁄2-inch pieces—brown well in olive oil. A scattering of cherry tomatoes, capers, garlic, and red chile flakes adds a southern Italian flavor that belies cauliflower’s usual bland identity. The leaves, which you’re more likely to get from cauliflower purchased at the farmers’ market, are particularly delicious in this dish. If your cauliflower doesn’t have any leaves, Italian parsley can add some green to the plate.

• 2 tablespoons olive oil
• 2 cloves garlic, thinly sliced
• 1/4 teaspoon red chile flakes
• 1/2 head cauliflower, cut 
into steaks, plus any leaves
• Kosher salt • 1 cup cherry tomatoes, halved
• 2 tablespoons capers (soaked in water if salted), drained
• 1 tablespoon chopped Italian parsley (optional)

1. Heat the olive oil in a large cast-iron frying pan over medium heat. Add the garlic and red chile flakes and swirl until fragrant. Add the cauliflower steaks, which should fit in the pan in a single layer, and any extra cauliflower pieces, making sure they are all touching the pan. Season to taste with salt.

2. Cook the steaks without turning until caramelized, about 8 minutes, then flip and cook until browned on the bottom and tender, another 8 to 10 minutes. During the last few minutes, add the cauliflower leaves, tomatoes, and capers and cook until the tomatoes and leaves wilt.

3. Adjust the seasoning with salt, scatter with parsley, and serve immediately. Serves 2.


Roasted Chickpeas

This recipe is so different and so good I just had to share it! It is simple, full of flavor and such a healthy snack.  These little things are crunchy, a bit salty and packed with all kinds of flavor!  Chickpeas are oven roasted and seasoned to taste for a delicious high fiber snack. I can see putting these on salads, packing them in lunch, putting them in a healthy trail mix, great alternative to potato chips…the possibilities are endless!




  • 1 can chick peas (aka garbanzo beans) that’s about 1 2/3 cups
  • 1 1/2 tablespoons extra virgin olive oil
  • 1/2 teaspoon real salt
  • 1/2 teaspoon paprika
  • dash of cayenne
  • 1/4 teaspoon cumin
  • 1/2 teaspoon garlic powder


  1. Preheat oven to 400.
  2. Mix all ingredients in a bowl and stir until well coated.
  3. Spread chickpeas on a baking pan and bake at 400 for about 20 minutes. Stir and continue baking for another 10-15 minutes, or until chickpeas are crispy.

  Simply toss your chick peas with butter and spices.  Put on a baking sheet and roast for 30-35 minutes.

 Once they are roasted they become crunchy and absolutely delicious!!