BBC Salad

Buckwheat Beets Cranberry salad


For the salad:

1 cup buckwheat groats

1 bunch of golden beets plus green tops

1/4 cup dried cranberries plus more for garnish

Feta cheese for garnish (optional)

For the dressing:

2 tablespoons olive oil

2 tablespoons plus 1 teaspoon cranberry balsamic vinegar

Juice from 1/2 lemon

1 teaspoon dijon mustard

1 teaspoon Italian seasoning

1/2 teaspoon salt (or more to taste)

Pepper to taste

To make

Cut beets at the stem and reserve greens. Rinse beets and place them in a large enough pot to fully submerge in water. Boil for about 35-40 minutes or until beets can be pierced easily with a knife. Remove beet greens from stems and rinse under cold water. Toss them in the salad spinner or pat dry. Thinly slice greens till you get 1 heaping cup. I added any leftover greens to my salad mix in the fridge. 

In another pot, bring 2 cups water to a boil. Add buckwheat, cover, and reduce to a simmer for 10 minutes. There may still be water after 10 minutes of cooking. Pour buckwheat into a fine mesh sieve, rinse with cold water, and set aside.

To make the dressing, add all ingredients to a bowl and whisk to combine. Set aside until ready to prepare the salad. 

Once the beets have been cooked and cooled, rub them with your thumbs to remove skins. Dice beets. From my bunch, I got 1 heaping cup. More or less won’t make a big difference. 

Place buckwheat in a large bowl. Add cranberries, beet greens and dressing. Gently toss to combine. Top with diced beets, a small handful of cranberries, and feta if desired. Enjoy this salad on its own or serve as a side dish with roasted chicken and a nice glass of white wine.

Buckwheat Beets Cranberry Salad

Turmeric Chia Bites

These Turmeric Chia Bites are easy to make and can be a great on-the-go breakfast or snack. 

Turmeric Chia Bites


1 cup roasted and salted cashews

1 cup coconut date rolls, sliced

2 tablespoons chia seeds

1 teaspoon turmeric

1 teaspoon cinnamon

1 tablespoon water


To Make:

In a food processor, blend cashews until they reach a sand-like consistency. Add sliced date rolls, chia seeds, turmeric, cinnamon, and water. Blend until the mixture forms a dough. Scoop and roll into balls. Store in an air-tight container in the refrigerator.  

Coconut Cashew Date Bark


A healthy alternative for those on restricted diets who still need to satisfy their sweet tooth. This recipe uses carob as a replacement for cocoa. Carob is alkaline, free of caffeine, and rich in vitamins and minerals. It also has a naturally sweet taste so no sugars are added to this recipe. If you would like to make it sweeter, try adding just a pinch of stevia powder. This recipe is also free of gluten and dairy. 

Coconut Cashew Date Bark


1/2 cup melted coconut butter**

1 tablespoon plus 2 teaspoons carob powder

1 tablespoon chia seeds

1/4 cup roasted and salted cashews, roughly chopped

2 coconut date rolls, sliced and quartered


To make:

In a bowl add the melted coconut butter and carob powder. Gently whisk together. Fold in chia seeds and mix well. Pour onto a parchment lined baking sheet and spread out mixture. Top with coconut date roll pieces and cashews. Place in the freezer for at least 10 minutes. Break apart and serve. Store uneaten bark in an airtight container in the refrigerator or freezer. 


** There are a few ways you can melt coconut butter. Place it in the microwave for 30-second intervals, submerge the bottom half of the jar into a bowl of hot water, or if you have the oven on, you can place the jar inside for a few minutes.

Pumpkin "Cheesecake" Bars

1 can garbanzo beans
1 can pumpkin puree
½ cup peanut butter (you can use crunchy or smooth)
½ cup melted coconut butter
2 teaspoons cinnamon
¾ teaspoon clove
¾ teaspoon nutmeg
½ teaspoon ginger
¼ teaspoon sea salt
1 packet stevia (NuNaturals brand)

To make:

Add rinsed and drained garbanzo beans to your food processor. Blend until you get a sandy-like consistency. Add the rest of the ingredients and process until smooth. Transfer the mixture into a parchment lined 8x8 baking pan. Let set in the refrigerator for at least two hours. Cut into squares and store in an airtight container in the fridge.

Turkey & Veggie Patties


1.25-1.5 lbs ground turkey 

1 zucchini, grated with excess juices squeezed out

2 handfuls spinach, chopped 

1 tablespoon olive oil

1 teaspoon garlic powder

1 teaspoon dried oregano

1/2 teaspoon salt


To make:

Preheat oven to 400 degrees F. In a bowl add ground turkey, grated zucchini, chopped spinach, garlic, oregano, salt and olive oil. With your hands, mix all ingredients until evenly distributed. Use a 1/4 size measuring cup to scoop out turkey mixture. Form into a patty shape and place on a greased, foil-lined baking sheet. Bake for 15 minutes flipping halfway through. Let sit for 5 minutes before eating. If you made these as prep for the week, allow to cool a bit longer before storing in an airtight container in the fridge. Recipe makes 12 patties. 

Turkey & Veggie Patties

Simple Cashew "Cream Cheese"


1 cup roasted and salted cashews* (soak for at least 1 hour)**
1/4 cup water
2 medjool dates, pits removed

*If you prefer you can use raw cashews. Just add a pinch of salt to the recipe.
**In a bowl, add 1 cup cashews and one cup water. Make sure all cashews are submerged. Drain soaking water before adding nuts to your food processor.

To make:
Add soaked cashews, water and dates to a food processor and blend. You may have to scrape down the sides a few times. That's all it takes to make this simple cashew "cream cheese". Use it as a topping on toast, pancakes, or fruit.


Mixed Fruit Sorbet With Turmeric & Cayenne


1/2 cup frozen blueberries
1/2 cup frozen pineapple
1/2 cup frozen mango
1/2 cup frozen sweet cherries
1/8-1/4 teaspoon turmeric powder
Pinch - 1/8 teaspoon cayenne*

Add all ingredients to a food processor and blend till you have a smooth consistency. You may need to stop and scrape down the sides a few times.

*If you are sensitive and worried how your bladder will react to cayenne please start with a tiny pinch. I came across an article the other day that said if you were a spicy pepper eater before being diagnosed then you will most likely be able to tolerate spicy peppers now. If you were a moderate spicy pepper eater you may have difficulty with it. 

Mixed Fruit Sorbet