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Hi guys!

On Monday I did a segment for “Meatless Monday” on ABC News Good Morning Washington (Washington D.C)

You can check out the segment here.

And here are the 4 recipes I made, I showed a breakfast, lunch, dinner and dessert options that are totally plant based but also super delicious and most importantly… simple to make!

These are the recipes that helped me cross that bridge from junk food – fast food – processed food lifestyle, to healthy natural wholesome foods. After my major wake up call after my visit to the hospital, I decided every time I had a craving for something unhealthy, I would make a healthy version of it using better ingredients. Now what I call the “upgrade system”. And you can too! These are 10 minutes to prepare.

Breakfast: Gluten-Free Pancakes

Total time: 10 minutes | Serves 2 (makes 4 large pancakes)


Coconut oil, for cooking (I use the refined Nutiva Coconut Oil)

⅓ cup Organic Gemini /tigernut flour/almond flour

⅓ cup gluten free flour mix I use King Arthur etc potato starch, brown rice flour

1 large organic egg (for vegan option use 1 teaspoon flaxseed meal with 3 teaspoons water set for 10 minutes to make a gummy like egg alternative.)

¼ teaspoon sea salt

½ teaspoon baking soda

½ tablespoon Nutiva Buttery coconut oil

1 tablespoon Vitacost maple syrup

1/2 cup Milkadamia


•      Heat a griddle on medium with oil. Sift the flours, egg, salt, and baking soda into a bowl and form a well. Pour the Milkadamia and olive oil into the well, then mix until smooth. Add the maple syrup and stir.

•      Pour pancake batter onto the griddle, and flip when the tops are bubbly. Cook until both sides are golden brown.


Lunch: Bean Wraps

Bean wraps are a light, plant-based alternative to beef wraps. These vegan wraps are a hit even with meat lovers because the herbs and spices make them so flavorful. Make a batch to store in the freezer and just pull one out whenever you need to fulfill a craving.

Total time: 10 minutes | Serves 4


2 tablespoons extra-virgin

coconut oil, for cooking

One 15-ounce can organic beans,

drained (butter, kidney, or

black beans work best)

½ cup Organic Gemini TigerNut flour (this gives it the “beef” consistency.)

1 small yellow onion, chopped

¼ cup nutritional yeast

½ teaspoon cumin

¼ teaspoon garlic powder

¼ teaspoon fennel

¼ teaspoon thyme

¼ teaspoon sage

¼ teaspoon salt

¼ teaspoon black pepper

Pinch of cayenne pepper

1 teaspoon flax meal


•      Heat the oil in a large pan over medium heat.

•      Mash the beans with the rest of the ingredients. Taste and add more spices to your liking.

•      Divide mixture into 4 equal parts, then shape into patties.

•      Fry the patties until golden, about 4 minutes on each side.

• Serve in a lettuce or collard wrap.


•      Top these wraps with fresh parsley, cilantro, and basil.

•      Serve on gluten-free rolls, kale, collard greens, lettuce, or Gluten-Free Tortillas.

•      Nonvegans can use one egg in this recipe instead of Flax Egg Alternative.

•      Replace the nutritional yeast with more almond meal for a less cheesy flavor.


•      Bean Balls: Roll the mixture into 10 balls and serve on brown rice pasta or Zucchini Pasta.

•      Nut-Free Bean Wraps: Replace the almond meal with pumpkin seed, sunflower seed, or hemp seed meal.

•      Spicy Bean Wraps: Add extra cayenne pepper.

•      Lentil Wraps: Use lentils instead of beans.

•      Tigernut Bean Wraps: Replace the brown rice flour and flax meal with ½ cup tigernut flour.

Dinner: Walnut “Meatballs”

Served on a bed of organic gluten free edamame spaghetti by Explore Cuisine, making this a 40 gram of protein dinner! How’s that for plant based protein?! The edamame spaghetti alone has 24 grams of protein per serving!

Total time: 10 minutes | Serves 4 to 6


1½ cups walnuts

1 box of Explore Cuisine gluten free edamame spaghetti

1 cup sun-dried tomatoes

2 tablespoons extra-virgin olive oil

1 tablespoon Sunbutter

1 teaspoon dried sage

1 teaspoon fennel seeds

1 teaspoon dried thyme

1 teaspoon dried rosemary

1 teaspoon dried oregano

1 pinch black pepper

1 pinch cayenne pepper

1 pinch salt


•      Add all ingredients to your blender and mix for 5 minutes or until well combined. The mixture should be moist and stick together. Roll the mixture with your hands to make “meatballs.”


Dessert: Chocolate Sunbutter Cups

Total time: 35 minutes | Makes 13 Sunbutter cups


¾ cup Nutiva refined coconut oil or cacao butter

3 tablespoons Phresh products cacao powder

½ cup almond meal or Organic Gemini TigerNut Flour

3 tablespoons maple syrup

1 tablespoon Milkadamia macadamia nut milk

13 teaspoons Sunbutter (just over ¼ cup)

13 mini-sized paper baking cups (1 ⅝-inch diameter)


1.     Melt the cacao butter in the sun or over very low heat on the stove. Once melted, add the cacao powder, almond meal, and maple syrup, mixing well. Taste, and then add more cacao if you prefer richer chocolate, and more maple syrup if you prefer a sweeter taste.

2.     Spoon 1 teaspoon of the chocolate mixture into the baking cups, filling one-third of the way. Reserve the other half of the mixture for the top of the cups.

3.     Put the baking cups in the freezer for 5 minutes to set.

4.     Remove the cups from the freezer and add 1 teaspoon Sunbutter to each one. Each cup should now be two-thirds full.

5.     Add 1 ½ teaspoons of the remainder of the chocolate mixture into the baking cups.

6.     Place the cups in the freezer again, and allow to set for 15 minutes.


1.     Use your favorite nut butter.

2.     Add salt to the nut butter, to taste.


1.     Substitute almonds for Sunbutter for Chocolate Almond Butter Cups.

Enjoy guys! Let me know if you make these and pls tag me on social media if you do, would love to see it! Very exciting! Xx

P.S. Get a discount on all your organic and natural foods and products on Vitacost.com and use my code: EARTHDIET for an extra 10% off your order – every time!