rainbow plate with roasted chickpeas and citrus garlic tahini sauce (vegan, gluten free)


As a food blogger, I want to believe that everyone will absolutely love what I create and share. One hundred percent. All the time.

This, of course, is not realistic…as my family frequently reminds me.

Take this rainbow plate, for example. Yum, right?!

Except if you don’t like red peppers, sweet potato, chickpeas, kale and/or eggplant, roasted, seasoned or dressed but not disguised in a soup or sauce. Since I happen to love all these veggies, this is a plate I want to dive into on repeat. I was hoping my family would want to do the same.

My youngest, however, “didn’t like that dinner” and it was like pulling teeth to get my other three to finish (they ate their favorite veggies first, but that is different for each of them)). Even my husband didn’t give it glowing reviews, because, well, right now I’m the only die-hard veggie lover in my family.

But despite the ho-hum, yuck reviews from my dearest ones, I’m still sharing this rainbow plate because I loved it and I know there are other veggie-lovers out there that will love it too.

It’s simple to make and balanced with protein from the chickpeas plus it gives you all the vitamins and antioxidants your body is really craving. It’s simply dressed with a citrus garlic tahini sauce (more protein +tang) and the veggies could be roasted up on the weekend to prep for a busy week ahead.

If you absolutely dislike one or more of the veggies I’ve included on this plate, just switch it up for a different vegetable of the same color. Because that’s the beauty of cooking and recipe sharing.


rainbow plate with roasted chickpeas
Prep Time
15 mins
Cook Time
35 mins
Total Time
50 mins

An easy, delicious way to "eat all the colors," this rainbow plate combines roasted veggies with raw kale to give you all the nutrients and is dressed with a tangy garlic tahini sauce.

Course: Entree, Main Course
Servings: 2 people
Author: Andrea Anderson
For the Rainbow Plate
  • 1-2 red pepper, cut in strips
  • 2 large sweet potato, cubed
  • 2 15-oz can chickpeas
  • kale, rinsed and chopped
  • 1 medium eggplant, diced
  • 2 tsp avocado oil
  • 1/8 tsp turmeric
  • 1/4 tsp paprika
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • freshly ground pepper
For the Citrus Garlic-Tahini Dressing
  • 1/4 cup lemon juice
  • 1/4 cup orange juice
  • 1/4 cup unsweetened almond milk
  • 1/4 cup tahini
  • 1/4 tsp salt
  • 1 garlic clove
  • 1/2 tsp nutritional yeast
For the veggies:
  1. Preheat the oven to 375 as you prepare the veggies. Add sweet potato and eggplant cubes to a baking sheet lined with parchment paper. Sprinkle with salt and pepper if desired.

  2. Meanwhile, prepare the chickpeas by combining them in a bowl with the seasonings and toss to coat well. Spread on a baking sheet.

  3. When the sweet potatoes have cooked for 15 minutes, remove from oven and rotate for even cooking. Add the eggplant and red peppers to the baking sheet, sprinkle with salt and pepper if desired and return to the oven for another 25-30 minutes or until all the veggies are tender and roasted.

  4. At the same time, add the pan of chickpeas to a different rack in the oven and roast for 20-25 minutes or until they are slightly crispy. It's helpful to stir them a couple times during baking for even crisping.

For the dressing:
  1. While the veggies are roasting, mix all the dressing ingredients in a blender or small food processor, blending until thoroughly combined. Dressing can be stored in an air tight jar in the fridge for one week.

To assemble the rainbow plate:
  1. Add veggies and chickpeas in rainbow order to each plate, using as much kale as desired. Drizzle dressing over each serving.


chia cherry goji berry energy bites (vegan, gluten free, paleo)


Whether you need a quick pick-me-up as you’re on the go or a little something to hold those sugar cravings at bay, these chia cherry goji berry energy bites are just the thing. Fortunately, they are much easier to whip up than they are to say (LOL) with just seven ingredients.

Since the name is kinds of a mouthful, I decided to shorten it to “Bing-Go Bites” for the bing cherries and goji berries. So much easier – and fun! – to say.

I created this recipe while I was packing for our mission trip to the Dominican Republic last month. I wanted something that would travel well, include both healthy servings of plant protein and fruit and provide extra nutritional benefits like antioxidants (cacao nibs, goji berries and cherries) and omega-3 fatty acids (chia seeds). Oh, and free of added sugars of course.

That sounds like a tall order, doesn’t it?

I had been dreaming up energy bites like this for awhile but hadn’t pinned myself to actually pull something together and what better time than the day you have to leave the country? Let me tell you, I was praying these would turn out the way I had imagined since I left myself zero time to test multiple batches. So grateful God answered that prayer with a speedy “yes.”




Let me tell you, I’m extra grateful I had these chia cherry goji berry energy bites (a.k.a. Bing-Go bites) on hand as we encountered a two hour wait to get through the airport in Santo Domingo and the virus I ended up coming down with was starting to kick into gear. They got the stamp of approval from other team members too.

If you try these, or the other recipes on my site, I would love to hear your feedback too! Good and not-so-good. Your comments are extremely helpful as I continue to both develop and improve on the recipes I share with you.

chia cherry goji berry (Bing-Go) bites
Total Time
15 mins

Whether you need a quick pick-me-up as you're on the go or a little something to hold those sugar cravings at bay, these chia cherry goji berry energy bites are just the thing.

Course: Dessert, Snack
Author: Andrea Anderson
  • 1 cup date paste*
  • 1/2 cup peanut butter
  • 1/4 cup cocoa powder
  • 1 T chia
  • 1 T goji berries
  • 1 t cacoa nibs
  • 1/4 cup dried bing cherries
  1. Add first four ingredients to a food processor and mix until thoroughly combined and smooth. Add the goji berries, cacao nibs and dried cherries and pulse until just combined.

  2. Scoop out mixture with a spoon and roll in your hands to form 1" balls. Place in an airtight container. Should be eaten within 1-2 days if stored in the cupboard or 5-7 days in the fridge.

Recipe Notes

RECIPE NOTES: If you can't find date paste, you can make your own by soaking 3/4 cup of Medjool dates in warm water for 1-2 hours and then blending until smooth. In this case, it's best to buy Medjool dates with the pits still in them and simply remove the pits just before using.




(contains affiliate links which help fund this blog at no cost to you 🙂 )

  • Click here for my favorite food processor
  • Date paste: I usually buy mine at a local Mediterranean/middle eastern store. If you don’t have one near by, you can make your own using Medjool dates (see Recipe Notes) Happily, Aldi has been carrying Medjool dates lately, but you can also find them here.
  • I used the Navitas brand of cacao nibs which I bought online at vitacost.com. But you also can find them here.
  • I found the dried Bing cherries at Trader Joe’s. You can get them online here if you don’t have a Trader Joe’s near you. Make sure they are free of added sugar and sulfur!
  • The goji berries were from the bulk section at Whole Foods, but you can get them online here.

herbed spelt pizza crust (vegan, whole grain)

Pizza night around our home is a weekly event. Usually I plan it for Friday nights, but have been known to mix things up occasionally.

For awhile, this recipe was my go to for the crust (clearly I’ve been working on my food photography) since I wanted to cut the carbs and boost the nutrition, but truth be told, it takes a little more work than the traditional dough. I still love it, but with everything I have going on…keeping up with this food blog, starting a new business and life…I needed an “in a pinch” pizza crust solution that was easier to whip up, but still packed a solid good-for-you punch.

I hit on this herbed spelt pizza crust as the solution.


While it’s not gluten-free (sorry, GFers), it is whole grain and flavored with plenty of herbs and garlic to get your anti-oxidant fix in.


Why whole grain spelt flour?

While it’s related to wheat, it’s an ancient grain which is considered to be healthier and more nutrition than modern varieties. It contains more protein and zinc than wheat, and overall, I find it to be lighter in texture and prefer the flavor over whole wheat.

(I’m still working on my family to convert them from white flour to whole grains, but Rome wasn’t built in a day and changing your families flavor preferences can take time and patience. But they absolutely love when I add all these herbs and garlic to their crust!)


For the pizza itself, here’s how I put it together:

  • crust
  • hummus (cheese replacer)
  • sauce (here’s my recipe that I make monthly)
  • sliced onion rounds
  • red pepper, sometimes green and sometimes mushrooms
  • greens (extra nutritional booster and yummy too!)
  • cashew parm (recipe here) or nutritional yeast for extra cheesy flavor


And here’s the herbed spelt crust recipe…

herbed spelt pizza crust

Bursting with flavor, antioxidants and whole grains, this herbed spelt pizza crust transforms pizza night!

Course: Entree, Main Course
Servings: 4
Author: Andrea Anderson @wildberrypress
  • 1 7g package quick-rise yeast
  • drizzle sweetener of choice
  • 3/4 cup warm water
  • 1/8 cup avocado oil
  • 1 3/4 cups whole grain spelt flour
  • 1/2 tsp salt
  • 3/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/2 tsp oregano, dried
  • 1/2 tsp parsley, dried
  1. Add very warm (but not hot!) water to a glass bowl along with the sweetener and yeast. Stir to combine and let the yeast proof (about 5 minutes). Water that is too hot will kill the yeast, so this proofing is important! You know the yeast is active when bubbles form and a foam develops on top of the water.

  2. Pour in oil, then the flour and remaining ingredients. Stir to loosely combine, then work the flour in by hand. Knead the dough for 3-5 minutes or until the dough is smooth and elastic, adding more flour as needed and a little at a time if the dough is sticky.

  3. Cover with a damp cloth and set in a warm place to rise until doubled (about 45-60 minutes with quick rise yeast)

  4. To form the crust, lightly flour the counter and rolling pin with flour. Gather the dough into a ball and place on the counter, flattening the dough with your palm. Roll the dough into a circle or rectangle (or whatever shape you desire!), making sure it will fit your pan.

  5. Place on a pan lightly greased with avocado oil and add your toppings (with the exception of greens). If you choose NOT to use hummus, lightly coat the top of the pizza crust with oil to prevent it from sogging up.

  6. Bake for 15-20 minutes in a 400 F oven or until the crust and toppings are lightly browned. If topping with greens, add them after removing the pizza from the oven.




(contains affiliate links which help fund this blog at no cost to you 🙂 )

  • I used Bob’s Red Mill whole grain spelt flour in this crust which you should be able to find where ever Bob’s Red Mill products are sold. Or you can get it online here.
  • I get my avocado oil at BJ’s (a wholesale club), but if you don’t have a club near you, many stores are now carrying avocado oil which is better for high heat cooking. Or you can get it online here. If you aren’t a member of BJs and want to check it out, use this link to sign up for a BJs membership and we’ll both get $25!

vegan nut Parmesan (vegan, dairy free, gluten free)

(this post contains affiliate links which help fund this blog but at no cost to you)


I think one of the hardest things about going “all in” with a plant-based diet is giving up the dairy…especially cheese. It’s one of the foods I thought I could never live without and believed it would be easier for me to be a vegetarian than a vegan.

Thankfully, we’ve entered an era where it’s easier than ever to give up our “could never live without” foods, especially when our health is at stake.

So today I’m sharing with you one of my favorite “cheese hacks” for salads, soups, stews or where ever you might like a sprinkle of savory cheesy flavor (but without the dairy): vegan nut Parmesan. Three kinds to be exact.



I was first introduced to the idea of a vegan nut Parmesan in Angela Liddon’s first cookbook…her recipes were a life-saver to this vegan newbie! Besides the cheezy flavor they add to a dish, I also love that they add a pop of plant-based protein, especially to leafy green salads which have a lower protein content than other dishes.

Since trying that first vegan nut Parmesan, I’ve experimented with other nuts and seeds and found the three that I’m sharing with you today to be my favorites…

Pecan Parmesan: This is the one directly inspired by The Oh She Glows Cookbook. I love it on salads and roasted vegetables or even snacking on it right from the jar when I’m craving something salty.

Cashew Parmesan: I love this best with almost everything…pasta, pizza, soups, salads and stews and believe it most closely resembles the real thing in both texture and flavor.

Pistachio Parmesan: Sprinkling it over sweet potatoes is my favorite way to enjoy it, but it’s lovely on salads too.


And here are the recipes for each:

vegan nut Parmesan

A trio of nut Parmesans to get your cheese fix even without the dairy.

Course: Topping
Author: Andrea Anderson
Pecan Parmesan
  • 1 c. pecans, toasted
  • 4 tsp. nutritional yeast
  • 3 tsp. avocado or olive oil
  • ¼ tsp salt
Cashew Parmesan
  • 1 cup cashews
  • 8 tsp nutritional yeast
  • 1/2 tsp salt
  • 1 tsp garlic powder
  • 1 tsp avocado or olive oil
Pistachio Parmesan
  • 1 c shelled pistachios
  • 9 tsp nutritional yeast
  • 1/4 tsp salt
  • 1/2 tsp garlic powder
  • 2 tsp avocado or olive oil
  1. For each Parmesan (separately)...add the ingredients to a food processor or blender and pulse or mix until the nuts are finely chopped. Do not over mix or the nuts will begin to release their oils and stick together.

Store in an airtight jar in the fridge for up to two weeks.

ode to chocolate: a valentine’s day recipe roundup

Ahhhh, chocolate!

Food in general may win men over, but you, chocolate, are definitely the way to a woman’s heart. God knew what He was doing when He made you a super-fruit and then gave us things like coffee and chili and peanut butter and dates to mix with you and make our taste buds swoon.

The only thing, chocolate, is that you’re often paired with sugar and dairy milk and other sketchy ingredients which totally drags your healthy vibe down. So not cool.

But I’m here for you, chocolate, and created this Valentine’s Day recipe round up which gives you the starring role supported by a cast of ingredients that plays to your superfood talents and lets your antioxidant superpowers shine.

Ready? Roll recipes!


Chocolate, you make a surprising appearance in this comfort food staple…


His ‘n Hers Black Bean Chili




And with the main meal out of the way, here are all the desserts and snacks you were made for..


Mocha Hazelnut Torte


Nanaimo Bars


Rockier Road Brownies




Chocolate Doughnuts with Milk Chocolate Glaze + Pink Sprinkles


German Chocolate Cake



Chocolate Zucchini Muffins



Pistachio Wrapped Chocolate Truffles


Dark Chocolate Pudding Mousse



So there you have it, chocolate! Your Valentine’s Day recipe round up in a nutshell.

So many recipes you were simply made for. I can’t to see what other combinations we come up with this year. Looking back, I see we haven’t made nearly enough of pairing you with peanut butter or fresh fruit or even finding ways to sneak you in where people least expect to see you. We’ll have to remedy that, you and I.



P.S. In the comments, tell me which recipe you absolutely have to try and/or what kinds of flavor combinations you might like to see me team up with chocolate in future recipes. I have a few ideas up my sleeve, but I always love to hear from you!

mocha hazelnut torte (vegan, added sugar free, no bake, gluten free, paleo)

I can’t decide which I like better: chocolate + coffee or chocolate + hazelnuts. Hmmmm….

If you had to pick one, what would you choose? (Tell me in the comments.)

Fortunately, we don’t have to choose one over the other because I’ve brought both together is this mocha hazelnut torte! It’s a dessert that looks decadent, but contains only whole food, added sugar free ingredients, so it’s a recipe that loves your body back.

Ever since I detoxed from sugar a few years ago, I’ve been on a mission to have my cake and eat it too…just without the added sugars which keep you hooked on the very thing that brings your energy levels down and anxiety up. Thanks to dates, stevia and few other tricks, it’s made this mission much easier and I’m excited to share the results with you in my recipes.

This mocha hazelnut torte is incredibly easy to whip up and I even have a pro tip for you for easily removing those pesky hazelnut skins which would make the crust bitter. Check out the tip here over at Will Cook for Friends. It’s seriously so ridiculously easy that you’ll probably do a happy dance in your kitchen. Or at least in your head.

Because my husband and I aren’t dedicated coffee drinkers, I’ve never learned to make a good pot of coffee and don’t keep coffee in the house (shocking, I know), so I relied on Trader Joe’s Coconut Cold Brewed Coffee Concentrate for the body of the torte. If you don’t have a Trader Joe’s near you and can’t find an equivalent, here’s a cold brew coffee recipe by Wellness Mama or see the “Shop the Recipe” section at the end of the post for a link on where you can buy it online.

But let’s dig in to the recipe, shall we?


Mocha Hazelnut Torte

Chocolate, coffee and hazelnuts come together in this easy, no bake dessert recipe that is free of added sugars so it loves your body back whether you have one slice...or two

Course: Dessert
Author: Andrea Anderson
For the crust:
  • 1 cup hazelnuts, skins removed
  • 1/4 + 2T cup cocoa powder (fair trade is best)
  • 2 scoop 100% pure stevia powder
  • 1/4 tsp salt
  • 1/2 cup date paste*
For the filling:
  • 2 avocados, peeled and pitted
  • 1.5 cups cocoa powder (fair trade is best)
  • 1.5 cups date paste*
  • 2 15 oz. cans full fat coconut milk
  • 1/2 cup cold brew coffee concentrate
  • 4 tsp vanilla
  • 6 scoops 100% pure stevia powder
  • 1/4 tsp salt
For the crust:
  1. Add all ingredients to a food processor or blender and mix until thoroughly combined and the mixture easily holds together when pinched between your fingers. Pour into a 9" spring form pan and press firmly to form the crust.

For the filling:
  1. For one of the cans of coconut milk, make sure the fat has separated from the liquid by chilling it in the fridge overnight.

  2. Depending on the size of the bowl of your food processor or blender size, you may need to do the filling in two equal batches  to ensure everything mixes thoroughly.

  3. First combine the avocado, cocoa powder, date paste, vanilla, stevia, salt and one can of coconut milk.

  4. With the other can, remove the fat and then add it to the other filling ingredients along with the coffee concentrate. Mix until thoroughly combined, scraping the bowl a couple times to make sure everything is well blended and very smooth.

  5. Pour the filling onto the crust, cover with foil and chill for at least four hours before serving. It's best if kept refrigerated. Decorate with hazelnuts or fresh fruit if desired.

Recipe Notes

RECIPE NOTES: *If you can't find date paste, you can make your own by soaking 3/4 cup of Medjool dates in warm water for 1-2 hours and then blending until smooth to make about 1/2 cup of date paste. In this case, it's best to buy Medjool dates with the pits still in them and simply remove the pits just before using. Multiply quantities of dates as needed to make enough date paste for your recipe.




(contains affiliate links which help fund this blog at no cost to you 🙂 )

  • Click here for my favorite food processor
  • Date paste: I usually buy mine at a local Mediterranean/middle eastern store. If you don’t have one near by, you can make your own using Medjool dates (see Recipe Notes) Happily, Aldi has been carrying Medjool dates lately, but you can also find them here.
  • Cocoa powder: for fair trade cocoa powder which helps support farmers at fair wages, Equal Exchange is an excellent brand with a very rich cocoa flavor. I got mine at Whole Foods, but you can also find it online here.
  • Trader Joe’s coconut cold-brew coffee concentrate can also be found online here.
  • Pure stevia: It’s critical to use 100% pure stevia with no additives or fillers (see this post). I get mine at Trader Joe’s, but try the NOW BetterStevia™ Organic Zero Calorie Powdered Sweetener — 1 oz brand here. Even though it appears pricey, a little goes a looong way, and my container lasted me for several years! This link will save you $5 on your order…comment or message me if you want to know which products I stock up on to get the free shipping

south-of-the-border party dip (vegan, oil free, added sugar free)


I could happily eat Mexican-style foods most days of the week. It’s one of the few cuisines that easily adapts to a plant-based diet without extraordinary effort or feeling like something is missing. Meat- and cheese-lovers might disagree, but as a former meat- and cheese-lover, this is my story and I’m sticking to it.

While this dip is made for the party scene, I also love it as a main, side or lunch any day of the week. It’s best when eaten within the first day, but can hold up in the fridge for a couple of days, although the avocado isn’t too happy about that.

This south-of-the-border party dip was inspired by one shared at a friend’s, but I “beefed” the recipe up with the addition of chickpeas plus a couple south-of-the-border ingredients: jalapenos and jicama.




If you’ve never tried jicama (pronounced hee-cama), it’s a root vegetable that has a pleasant crunchy texture and the flavor reminds me of apples, although not as sweet or pungent. To prepare it, all you do is peel it and slice as desired – for this recipe, I diced it. See the “Shop the Recipe” guide under the recipe for where you can find it.

This is a recipe where you can play with the ratios of ingredients and choose what to include and what to leave out, but of course, I recommend trying the whole kit and caboodle first as suggested in the recipe below. Since most of my family like foods on the mild side, I kept the jalapeno peppers to a minimum – really just enough to hint at some heat, but if you like things spicy, you’ll want to toss in more.


South-of-the-Border Party Dip
Prep Time
15 mins

A hearty, refreshing dip that is easy to pull together especially for large gatherings or when you want to whip up a quick meal.

Course: Appetizer
Cuisine: Mexican
  • 1 15 oz can black beans, drained and rinsed
  • 1 15 oz can chickpeas, drained and rinsed
  • 12-14 green onions, diced
  • 1-1.5 cups corn kernals
  • 1-1.5 cups diced cherry tomatoes
  • 3 cloves garlic, minced
  • 1-2 avocados, diced
  • 1 cup, packed cilantro
  • 2 jalapeno peppers, diced fine (optional)
  • 3/4-1 cup jicama, diced (optional)
Dressing Ingredients
  • 2-3 T veggie stock
  • 1-2 limes, juiced
  • 1/2 tsp salt
  • ground pepper to taste
  1. With the exception of the avocado, add all the dip ingredients in a large bowl and mix thoroughly to combine. Add the avocado just before serving, coating it with extra lime juice to slow the browning.

  2. Combine the dressing ingredients, pour over the dip and stir to coat.

Serve with organic tortilla chips or combine it with lettuce for a hearty salad.




(contains affiliate links which help fund this blog at no cost to you 🙂 )

  • I used Eden Organics black beans and chickpeas for this recipe. I love that they are unsalted! If you can’t find them in your local store, you can get them here.
  • I always buy my corn organically because of GMOs in conventional corn. I get mine in bulk at BJs (a wholesale club), but Trader Joe’s also carries it. You also could look for the Woodstock brand in your local grocery store if they cater to an organic market. If you aren’t a member of BJs and want to check it out, use this link to sign up for a BJs membership and we’ll both get $25!
  • I bought my jicama at Whole Foods, but you could also look for it at Mexican grocery stores or larger grocery stores with an expanded selection of fruits and veggies may carry it.

buffalo cauliflower wings (vegan, gluten free, dairy free)

I cannot tell you how excited I am by how these buffalo cauliflower wings turned out! I’ve made them before, but experimented with a slightly different technique and voila! Beautiful plant-based buffalo wings just in time for the “Big Game” coming up in a couple of weeks.

While I’m not exactly a football fan, I do excited for the Super Bowl because it’s an excuse to make fun party foods to snack on. Kind of like how people look forward to Cinco de Mayo even though they aren’t Mexican. LOL

Anyway…these wings and the sauce are incredibly easy to make and are kept low in fat and gluten free by baking instead of frying and using rice flour over wheat. The inspiration came from the Lean Clean Eating Machine. I’ll even make these occasionally as my “main” dish with sides of veggies. Interestingly, my daughter, who typically loathes cauliflower, will actually eat these because of the spice, but my husband and sons won’t because of it. Go figure, right?!

You may be tempted to skip making the sauce and buying it instead but don’t!! It’s extremely easy to make and spares the icky preservatives and strange ingredients typically found in most hot wing sauces.

I prefer to pull the cauliflower florets apart to form the “wings” in roughly bite-sized bites and then chop up any stalk that’s left over.

To help your buffalo cauliflower wings crisp up faster, you’ll want to move them around on the parchment paper each time you go to turn them…that way they don’t stay in the same soggy spot. While I like them best fresh, they hold up quite well overnight so you can make them ahead of time…just crisp them up in a 350 F oven for about 10 minutes before eating.


Buffalo Cauliflower Wings
Prep Time
15 mins
Cook Time
40 mins
Total Time
55 mins

Easy to make, these buffalo cauliflower wings are low in fat and gluten free since they are baked, not fried and use rice flour instead of wheat.

Course: Appetizer
For the sauce
  • 1 cup red pepper sauce
  • 1 cup water
  • 1 tsp paprika
  • 2 T vegan butter
  • 1 tsp garlic powder
  • 2 tsp tapicoa starch or 1/4 tsp xantham gum
For the cauliflower wings
  • 1 head medium cauliflower
  • 1 cup brown rice flour
  • 1 cup water
  • 1 tspsalt garlic powder
For the sauce
  1. Add all ingredients to a small saucepan and whisk constantly over high heat until it thickens up. Turn off heat. Extra can be frozen.

For the wings
  1. Preheat oven to 450 F. Rinse the cauliflower and then pull of the florets in bite-sized pieces. Chop up the stalk into bite-sized pieces.

  2. In a medium bowl, mix together the remaining ingredients for the coating until thoroughly combined. Add the cauliflower florets and mix by hand until the cauliflower is coated with the brown rice mixture.

  3. Place cauliflower on a large baking sheet lined with parchment paper. Drizzle any remaining rice mixture over the larger cauli pieces. Bake for 10 minutes, remove from oven and rotate the florets, then return for another 10 minutes or until the coating on the wings is dried and crispy. It's best to slightly shift the wings on the parchment to a drier spot to help with the crisping.

  4. Pour some wing sauce in a clean bowl and begin dipping the baked cauliflower florets in it one by one, coating thoroughly and returning the coated cauli wings to the baking sheet. Repeat with all the cauli wings added more sauce as needed. Reserve any spare sauce for extra spicy dipping.

  5. When all the wings are coated in the sauce, return the baking sheet to the oven and cook 10 minutes. Remove from oven, turn the wings as before and bake another 10 minutes or until the wings start to crisp up.

  6. Serve immediately or let cool on the baking sheet before storing in the fridge so they don't sog up. Extra sauce can be frozen.



warming indian mulligatawny soup (vegan, dairy free, oil free, no added sugar, gluten free)

As someone who prefers to use medication as an absolute last resort, I’m always on the lookout for food and recipes that give the body a fighting chance against infection before medication is needed.

And this warming Indian mulligatawny soup is just what the homeopathic doctor ordered.

Chock full of spices, vegetables and a kick of plant-based protein from red lentils, this soup comes together easily even if the ingredient list looks intimidating. Actually, it’s exactly because of all these ingredients (which are mostly spices) that makes this soup an excellent meal especially during cold and flu season.

For example:

  • Ginger strengthens the immune system, helps with digestion and helps with respiratory health
  • Turmeric and cinnamon are antioxidants and anti inflammatory
  • Cardamon helps with digestion problems
  • Thyme soothes sore throats and coughs and also helps with digestion



One of the reasons I also love this soup is that it’s one of the few soup recipes my husband also enjoys.  Without meats and cheese, he jokingly refers to most soups as “tea with vegetables” i.e. they don’t feel filling enough. The kids, on the other hand give it a mixed review. LOL

This warming Indian mulligatawny soup is a plant-based and oil-free version of a recipe from The Wanderlust Kitchen and I’m grateful for the friend who passed it along. While the rice isn’t strictly necessary, it rounds out the recipe as a hearty meal. Quinoa would also work well as substitute.


warming indian mulligatawny soup
Prep Time
25 mins
Cook Time
30 mins
Total Time
55 mins
Course: Entree, Soup
Cuisine: Indian
Servings: 6
Author: Andrea Anderson
  • 1 yellow onion, chopped fine
  • 1 carrot
  • 4 garlic cloves, minced
  • 2 small apples, diced
  • 1 14.5 can diced tomatoes
  • 1 lime, juiced
  • 1 tsp powdered ginger
  • 1.5 T curry powder
  • 1.5 tsp cumin
  • 1 tsp paprika
  • 1/2 tsp cinnamon
  • 3/4 tsp turmeric
  • 1/4 tsp cardamom
  • 1 tsp thyme
  • 1 tsp salt
  • freshly ground pepper
  • 3 cups water
  • 1/2 cup red lentils, uncooked
  • 1 14 oz can full fat coconut milk
  • 1/4 cup fresh cilatro, chopped
  1. Add a little water to cover the bottom of a large soup or stock pot and saute the onions, garlic and carrots over medium-high heat for about 5 minutes. Add remaining ingredients except the fresh cilantro and bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are cooked thoroughly.

  2. Add fresh cilantro and serve over rice or quinoa if desired.


my favorite hot drinks for cold weather + fighting viruses naturally


Cold weather and “cold” weather call for hot drinks, don’t they?

So far, we’ve managed to avoid the worst of the flu bug that’s going around and I’m praying it stays that way – or at least doesn’t happen around the time I’m supposed to head to the Dominican Republic on a mission trip with two of my children.

Today I’m sharing three of my favorite hot drinks that are frequently in rotation plus at the end of the post, two of my favorite ways of fighting cold and flu viruses naturally.



Hot Lemon Ginger Cleansing Tea

For upset stomach or to help with detox, this lemon ginger cleansing tea is refreshing and soothing. I shared the recipe here in this post. Lemon boosts immunity, reduces indigestion and heartburn and soothes nerves. Ginger is inflammatory, encourages circulation and relaxes the intestinal tract which is why it helps with nausea.




Irish or English Breakfast Tea with Cinnamon

I’m a huge tea drinker, thanks to my English roots, and love flavored as well as black teas. But it wasn’t until I visited one of our local bakery and coffee shops that I was reminded that cinnamon with black tea is a rockstar combination. Cinnamon is inflammatory and contains antioxidants and also helps fight diseases and viruses.

There are two ways to make this: If you have loose leaf black tea, add a stick of cinnamon bark with the tea leaves while it is steeping. Or, if you’re using a tea bag, add a few dashes of cinnamon to your mug after removing the tea and stir thoroughly.




Green Matcha Tea

If you’ve never had matcha, it tastes like green tea (which it is!). But I like drinking it for its antioxidant, calming properties, yet it also improve energy and concentration. Occasionally, I’ll add in a splash of lime or lemon juice, but usually drink it straight up.

You can find matcha at Whole Foods or natural foods stores or you can get it here.


Besides these hot drinks, my favorite go to products for boosting my immunity and fighting virus are:

  • apple cider vinegar (ACV) Though I’ll occasionally sip a drink of diluted apple cider vinegar, I typically use it for sore throats by gargling with it. It’s most effective when used at the first sign of infection. If you’ve never tried apple cider vinegar before, it’s best to buy organic, raw ACV (Bragg’s is one of the brands I recommend). Cheaper, processed versions don’t have the same healing properties (and I think taste even worse LOL).


  • elderberry capsules Similar to ACV, elderberry capsules are best taken at the first sign of illness and are a natural way of boosting the immune system. I get mine through vitacost.com. If you want to see my other favorite products I buy at vitacost, click here to have it sent to your inbox.


  • essential oils My number one favorite is Thieves oil by Young Living which I get through a friend and my second favorite is Purification. I use both of these in our diffuser or apply to our skin. Another favorite for congestion is Olbas oil which usually can be found in natural foods stores. It contains a blend of oils including eucalyptus and I put it on our feet to suppress coughing, especially at night.