Coconut Honey Almond Granola



This coconut maple almond granola makes a delicious snack, yogurt topper or cereal with your choice of milk.  This granola is better than store bought granola because you are using wholesome, lactose free, gluten free, and heart smart ingredients.


  • Vegetable Oil Spray
  • 4 cups old-fashioned or rolled oats
  • 1 cup oat bran
  • 1 cup unsalted dry roasted almond slivers (Trader Joe’s)
  • 3/4 cup of organic virgin coconut oil (Costco)
  • 3/4 cup of 100% pure honey or maple syrup
  • 1 TBSP pure vanilla extract
  • 2 cups of Vanilla Protein Powder (substitute with your preference)
  • 1 cup of unsweetened golden raisins (omit for diabetics)
  • 1 cup of dried cranberries (Trader Joe’s)



  1. Preheat the over to 375 F
  2. Position racks in the upper and lower thirds of the oven
  3.  Spray the baking pan with spray oil
  4.  In a large bowl mix oats, oat flour, almond, raisins and vanilla protein powder.
  5.  In a small bowl mix all wet ingredients (melted coconut oil, honey or maple syrup, and vanilla)
  6. Pour the mixed wet ingredients on the dried ingredients and stir with your hands until well combined.
  7.   Divide your mixture between two oiled pans and spread in an even layer.  Bake for 20 minutes, stir the granola, and switch the positions of the pans.  Bake for another 10 minutes until the oats are golden brown and the almonds look well toasted. Do not overcook.
  8. Let the granola cool completely in the pans.   The granola may feel soft but will get crisp as they cool.  When completely cool, mix in the cranberries.


  •  For my protein powder, I use Vi-Shape.  Vi-Shape, is a nutritious and filing meal replacement designed to help you lose weight, maintain your shape, and support lean muscle.  It is enriched with 25 additional health promoting vitamins and minerals to support your lean muscle mass, dietary fiber for colon health.  It has a perfect blend of whey and Non-GMO soy protein without soy isoflavones.  Vi Shape is lactose-free, gluten-free, heart smart, certified Kosher and with only <1 gram of sugar it is friendly toward those watching their sugar intake.  Vi-Shape is the “shake mix that tastes like cake mix”.

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Baked Buffalo Sirachi Wings

sirachi buffalo wings 2

Baked Buffalo Sirachi Wings

1 Family Pack of Chicken
2 TBSP Tone’s Cajun Seasoning
2 TBSP garlic powder
2 TBSP McCormick’s Grill Mates Montreal Chicken
2 TBSP Italian Garlic Seasoning
2 tsp of smoked paprika
1 tsp dried thyme
1 tsp McCormick’s chipotle chili powder
1/2 cup 365 Wholefoods organic butter milk dressing
1/4 cup sirachi sauce
1/2 cup apple cider
1/2 fresh lemon juice
sea salt to taste

1. Preheat your oven to 350 degrees F.
2.  Marinate the wings in the apple cider vinegar, lemon juice and sea salt
3. Season both sides of your chicken wings with your spices
4. Place the wings a gallon zip lock bag then add your sirachi sauce and buttermilk.  Of course if you are on a dairy free diet then omit the buttermilk.  I imagine you could replace the buttermilk with coconut milk.
4. Place the wings in a baking pan, add about 1/2 cup of water.
5. Cover the pan with aluminum foil then bake the chicken for 1 hour for 60 minutes.
6.  Pour off the juice.  You may want to save the juice in a mason jar with the lid and store in the freezer.  This juice may be used for a soup dish later on in the week.  You could eat the wings like this but  I like my wings well done with a slight crisp.  I bake then broil my wings to dry out some of the juice and to get a slight crispy texture.
7. Bake your chicken for another 30 minutes at 375 degrees F.
8.  Broil your chicken for another 5-10 minutes at 450 degrees F.

If you are cooking more than a family pack of wings you will need to cook bake the wings longer.  Start with 20 minutes for every pound of meat then bake until the chicken is done.  Then proceed with step 7 then 8.  If you just love sauce, then add more sirachi and buttemilk ranch dressing right before you broil the chicken.



Spicy Sweet Potato Fries


spicy sweet potato fries

SPICY SWEET POTATO FRIES (serving size 1-2)


1 large sweet potato cut into fries
1 TBSP Olive Oil
1/8 tsp salt
1/8 tsp Mc Cormick Chipotle Powder
1/4 tsp Smoked Paprika
1/4 tsp Cumin powder
2 Fresh Garlic gloves minced
1 TBSP Maple Syrup (omit for diabetics)
2 TBSP of Fresh Cilantro minced

1. Drizzle Olive onto fries. Massage the olive oil onto all the fries.
2. Add sea salt then bake the fries for 10 minutes at 450 degrees F
3. Add half of minsed garlic, chipotle powder, cumin, and paprika
4. Finish Baking the fries for 15 minutes at 450 degrees F
5. Drizzle maple syrup onto the fries
6. Mix the fresh cilantro and the other half of the fresh garlic onto the fries
7. Garnish the fries with the cilantro and garlic mixture

*This recipe was inspired by the Terra spicy sweet potato chips and the Tastemade’s video*

Tropical Smoothie


tropical smoothie

Tropical Fruit Smoothie

1/2 cup Not from concentrate tropicana orange juice
1/2 cup chia pudding (see below)
3/4 cup frozen fruit medley (strawberries, peaches, mangoes, grapes, pineapple)
1/2 frozen ripe banana


  1.  Add juice and chia pudding to the blender.
  2. Turn on the blender to smoothie mode.
  3. Slowly add frozen fruit and blend.

meal prep tip: you can package your frozen fruit in qt size ziplock bags making it easier for you to make your smoothie in the morning or evening.


Chia pudding:  Add 24oz of SILK coconut milk into a mason jar, then add 1-2 tbsp of chia seeds.  Allow the chia pudding to soak overnight.