Stephanie’s Morning Energy Smoothie


1 cup baby kale or other leafy greens

1 1/2 TBSP flax seeds

Handful uncooked steel-cut oats (the amount you can hold in your hand)

½  cup frozen strawberries

½  cup frozen raspberries

½ cup frozen peaches 

¼  cup broccoli sprouts* 

½ date if needed for sweetening

Almond milk, unsweetened

fresh lemon juice to taste (don’t leave this out!)


*available from Stephanie, Natural State Microgreens, Scott, AR   See for Farmer’s Market locations and times.  You can also sprout your own in a jar!  If you don't have broccoli sprouts,  just add more leafy greens.


​Combine first 3 ingredients in a smoothie maker ( I use a Nutribullet) with about 1 inch of almond milk.  Blend to combine. Add remaining ingredients, adding more almond milk if needed to obtain desired consistency.  Enjoy with toasted sprouted grain bread with no-sugar fruit spread or nut butter. (Contains 16 Gm of fiber with sprouted grain bread). 

Note:  Diabetics should drink smoothies slowly-over the course of an hour or so.

Stephanie’s Hummus


I ran out of garbanzo beans one day and had to use half cannellini beans and realized that I liked it better that way!  Cannellini beans are creamier than garbanzo beans and you may be able to use less tahini (for those limiting fat for disease reversal) because of the creaminess in the cannellini beans.


1 can garbanzo beans, rinsed and drained

1 can cannellini beans, rinsed and drained

1 clove garlic peeled

2 TBSP tahini (may add more for desired consistency or less, or omit if limiting fat)

Zest of one lemon

Juice of one lemon

⅓  cup jarred roasted red pepper in water (or to taste)

¼ tsp. Smoked paprika

Salt to taste


Blend all ingredients in a food processor, scraping down sides as needed.  May add 1-2 TBSP water as needed for desired consistency.  Enjoy with quinoa, whole wheat pita, Wasa crackers, or sprouted grain toast.  I always eat hummus in ½ cup increments, which is 2 legume servings and has 10 Gm of fiber. 

Cashew Parmesan


  • 3/4 cup raw cashews

  • 3 Tbsp nutritional yeast

  • 3/4 tsp sea salt

  • 1/4 tsp garlic powder


  1. Add all ingredients to a food processor and minimally mix/pulse until a fine meal is achieved. Do not puree on high speed or you will have cashew butter! Store sealed in the refrigerator to keep fresh. Lasts for several weeks.

Cashew Ranch Dressing


  • 2/3 cup raw cashews (soaked in hot water 30 minutes, or overnight in cool water)

  • 2/3 cup unsweetened almond milk

  • 2 tsp lemon juice (plus more to taste)

  • 1 clove garlic, peeled

  • 1/2 tsp sea salt (plus more to taste)

  • 1 pinch black pepper

  • 1/4 tsp onion powder

  • 2-3 tsp apple cider vinegar (to taste)


  • 1 Tbsp fresh minced dill (or 2 tsp dried)

  • 1 Tbsp fresh minced parsley (optional)

  • 1 tsp fresh chives (or 1/2 the amount dried chives // optional)

Note:  To make Chipotle Ranch, omit dill, parsley, and chives.  Add ½ tsp. Cumin powder and ¼ tsp. Chipotle powder.


  1. Soak cashews in very hot water for 30 minutes -1 hour (or overnight in cool water). While cashews are soaking, combine almond milk and lemon juice and set aside to curdle (this makes your vegan “buttermilk”). 

  2. Drain and rinse soaked cashews several times and drain again.  Transfer cashews to a small blender and add almond “buttermilk”, salt, pepper, garlic, onion powder, and vinegar. Blend on high for 1-2 minutes until very creamy and smooth. 

  3. Add herbs and pulse several times to incorporate (you don’t want them fully puréed). 

  4. Taste and adjust flavor, as needed by adding more salt,  lemon juice, or vinegar for increased tanginess if desired.

  5. Use immediately at room temperature or refrigerate for 3-4 hours to chill. It will thicken in the refrigerator.  You may need to add more almond milk or water later to thin as needed. 

  6. Store covered in the refrigerator for up to 7-10 days. 

Stephanie’s favorite No-Oil, No-Nut Mango/Lime Dressing

Blend all ingredients until smooth:

1 cup chopped mango, fresh or frozen

¼ cup water

¼ cup lime juice

¼ cup maple syrup

1 TBSP rice wine vinegar

1 ½ tsp grated fresh ginger

1 TBSP chia seeds


Drizzle over salads, power bowls, or anything that needs some extra flavor.


Once you’ve made up the Mango-Lime Vinaigrette, you can also make the below recipe for dinner!


Easy-Peasy Weeknight Mexican Rice Bowl

This is a tasty Essylstyn compliant (heart disease reversal) meal.




15 oz. can low-sodium black beans, rinsed and drained *

1 cup low-sodium Rotel (canned diced tomatoes and green chilies), drained

½ cup water

4 cups cooked brown rice


Mango Pico de Gallo


Note: you can really throw together a pico de gallo (loose term for delicious fresh crunchy stuff that goes on top of Mexican dishes) from any combination you like of the below or similar ingredients


½ fresh mango, peeled and diced

⅓ cup diced red onion

½ fresh tomato, diced

1 TBSP diced jalapeno, or ⅓ cup diced green pepper if you want less heat

1 TBSP minced fresh cilantro

2 TBSP fresh lime juice


Mango Lime Vinaigrette (recipe above)


*Remember for any canned food, select items that have a sodium content that is similar to the  calorie content to keep daily sodium intake between 1500-2000mg/day




Prepare Mango Pico de Gallo by combining first 5 ingredients and then toss with lime juice. Cover and place in refrigerator until ready to serve. Heat black beans and canned diced tomatoes/green chilies over medium heat on stovetop with ½ cup water. Serve heated black bean mixture over warmed brown rice.  Top with Mango Pico de Gallo and drizzle with Mango Lime Vinaigrette.  Garnish with cilantro and serve with lime wedges.