1.Maple-Nut Granola
Makes: 10 cups

Nutrition Facts - 1/2-cup serving contain: 
255 calories
12 g fat (3 g sat, 4 g mono)
0 mg cholesterol
32 g carbohydrates
6 g protein
4 g fiber
15 mg sodium
92 mg potassium


5 cups old-fashioned rolled oats
1 cup unsweetened coconut chips (Large thin flakes of dried coconut called coconut chips) 
1/2 cup sliced almonds
1/2 cup coarsely chopped pecans
1/2 cup light brown sugar
1/3 cup unsalted pumpkin seeds
1/3 cup unsalted sunflower seeds
1/2 cup pure maple syrup
1/2 cup water
1/4 cup canola oil
1/2 cup dried cranberries
1/2 cup raisins


  1. Preheat oven to 275°F.
  2. Put the oats, coconut, almonds, pecans, brown sugar, pumpkin seeds and sunflower seeds in a large bowl and mix them, another measure cup or bowl pour the syrup, water and oil, then pour this late mixture in the first large bowl containing the prime mixture, stir until you all the ingredients are well mixed, then spread it into a big roasting pan, 
  3. Enter it in the over to get baked for 45 minutes, remove from oven, stir  again, put it back in the oven for 5 minutes, so on so forth until the color turns into a golden brown, and the mixture is crispy.

Makes 2 servings

Nutrition Facts - 
155 g contain:

0.4 g fat (0.3 g sat, poly 0.1, 0 g mono)
0 mg cholesterol
10 g carbohydrates
1 g protein
2.2 g fiber
28 mg sodium
181 mg potassium


1 spaghetti squash
2 Tbs. extra-virgin olive oil
1/2 red onion, chopped
3 garlic cloves, minced
1 jalapeno pepper, minced (leave seeds in for more heat)
1 red bell pepper, chopped
1 Tbs. ground cumin
1 Tbs. Mexican oregano
1 Tbs. chili powder
1 can black beans (drained and rinsed)
1 cup frozen corn, thawed
coarse salt and freshly ground pepper
1/2 cup freshly torn cilantro, plus more for garnish
1 lime

  1. Preheat oven to 375.
  2. Remove the seeds with a spoon then roast the squash on a baking sheet for 50 minutes. let it's temperature get back to normal for 30 minutes.  Then take a fork, and proceed scraping the flesh, ergo you will make the “spaghetti.” 
  3. Heat the oil in a pan. For 2 minutes saute the onion, garlic, jalapeno pepper and red bell pepper. The add cumin, Mexican oregano, chili powder and a good pinch of salt and pepper, and saute for 1 minute. While stirring the mixture add the beans, corn and cilantro. Pour the lime juice (not too much) while still stirring. At the end add half of the "spaghetti" to the final mixture and stir for one last time.
  4. Enter it to the oven until the color turn slightly golden brown

3.Spinach & Sun-Dried Tomato Stuffed Pizza
Makes: 6 servings
Nutrition facts - Per serving: 
291 calories
7 g fat (3 g sat, 2 g mono)
10 mg cholesterol
36 g carbohydrates
1 g added sugars
18 g protein
4 g fiber
607 mg sodium
419 mg potassium


  • olive oil
  • 1 14-ounce package firm water-packed tofu, drained
  • 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
  • 1/2 cup chopped soft or reconstituted sun-dried tomatoes (soft sun-dried tomatoes, not packed in oil)
  • 1/4 cup chopped fresh basil
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 pound prepared pizza dough, preferably whole-wheat (or you can prepare your own homemade version)


  1. preheat oven to 475°F. Pour the olive oil on a large baking sheet .
  2. Crumble the tofu gently and mix it with spinach, tomatoes, Parmesan, mozzarella, basil, onion powder, salt and pepper, use your hands.
  3. Flour a surface and roll the dough on it, make the dough as a baking sheet, allow the extra dough hanging from the oven cooking pan, the length equal the same as the base length. Spread the filling on the dough, then fold the overhanging dough over the filling. Seal the edges with a fork by pressing downwards. Don't forget to make tiny holes on the top for steam venting purposes.
  4. Pour some olive oil on the top, and black olives for decoration as you wish, bake it in the oven for 18 to 20 minutes, until it's well browned, let it cool before you cut it.