dairy free

Raw Chocolate Chip Cookie Dough Bars (made from almond milk pulp)

cookie dough bars Raw chocolate chip cookie dough is one of those things that will forever make me happy and will always bring out the child in me. I still remember my mom making chocolate chip cookies and us begging for some of the dough. Such a treat.  Original recipe from Tasty Yummies

raw cookie dough bars

I add a whole vanilla bean to my almond milk, so my pulp has these beautiful tasty flecks of the vanilla bean in it, that makes these cookie dough bars all the more better. If you don’t use vanilla bean in your almond milk, consider adding another teaspoon or two of the vanilla extract to your dough. Additionally, I found the secret to really getting these bars to taste like the real thing, is a pinch or two of baking soda, found in most traditional chocolate chip cookie doughs. That is one of those subtle nuances to this recipe that to me, takes it to that next level and really has this tasting like the traditional cookie dough you remember from being kid.

almond flour


Dehydrating Almond Milk Pulp Into Flour:

In a dehydrator:

Arrange the almond milk pulp in a single layer in your dehydrator. Set the temperature to around 115ºF or so. Dehydrate until hard and dry. Approximately 8-12 hours.

In the oven:

Line a baking sheet with parchment paper and arrange the pulp in a even layer. Set the oven to it’s lowest temperature (preferably somewhere around 100ºF) 4-8 hours, checking every so often, especially if your temperature is a bit higher. Alternatively you can just leave the pulp day or two in the oven, with it turned off.


Add the dehydrated almond pulp flour to your food processor or blender and process until it is finely ground powder.


Store in an airtight jar or container in the refrigerator

PLEASE NOTE: I am sure this isn’t a truly “raw” recipe, given some of the various ingredients used. This description is more referring to the dough being unbaked and mimicking traditional “raw” cookie dough.


Red Curry Vegetable Soup (Slow Cooker)

The best part about this vegetable soup is that you can easily customize it with whatever veggies you have on hand. Opt for carrots or rutabaga instead of parsnips. Potatoes, sweet potato or another squash rather than the butternut, try fennel instead of leeks, go with kale or spinach instead of the Swiss chard. You could go with green beans instead of peas or maybe some fresh broccoli. Try sliced mushrooms if you’ve got them. If you are a meat or seafood eater, this soup would be delicious served with some cooked chicken breast or maybe shrimp at the end. red curry veggie soup

Red Curry Vegetable Soup (Gluten-free + Vegan) serves 6-8 this is the slow cooker that I use

  • 1 onion, diced
  • 2 leeks, cleaned and trimmed, white and light green parts only, halved and thinly sliced
  • 4 cloves garlic, minced
  • 1 3-inch piece of ginger, peeled and minced
  • 1 small butternut squash, peeled, seeded and diced into 1-inch cubes (about 1 1/2 lbs)
  • 1 lb parsnips, peeled and diced into 1-inch cubes
  • 6 cubs low sodium vegetable broth or stock (chicken broth will also work great)
  • 1/4 cup red curry paste
  • 1 tablespoon gluten-free tamari or coconut aminos (or fish sauce)
  • 1 cup frozen peas
  • 1 bunch swiss chard, stems removed and roughly chopped
  • 1 can full fat organic coconut milk
  • juice from 1 lime
  • sea salt, to taste
  • red pepper flakes, optional

Optional Toppings:

  • fresh cilantro
  • green onions
  • sprouts


Add all up the ingredients up to and including the gluten-free tamari (or fish sauce) to your slow cooker. If you wish to saute the onion, leeks, garlic and ginger first in a separate pan with some olive or coconut oil, you absolutely can do that. I personally prefer to make crock-pot cooking as simple and quick as possible – so I go all in.

Give it all a good stir, to dissolve the red curry paste. Cook on high for 4 to 6 hours, or on low for 8 hours. Just before serving add the frozen peas, the roughly chopped swiss chard, the coconut milk and the fresh lime juice. Give it all a good stir to combine the coconut milk. Put the lid back on and give it a few minutes to cook the peas and wilt the swiss chard. Taste just before serving and adjust your seasonings, as necessary.  Serve topped with fresh cilantro, green onions and or sprouts. Enjoy!


Roasted Potato, White Carrot, and Garlic Soup

roasted white potato soup {This recipe is gluten-free, grain-free, dairy-free and with vegan options}

serves 4-6

  • 2 lbs potatoes, peeled and diced (I used Russian banana fingerlings)
  • 1 1/2 lbs white carrots, peeled and diced
  • 1 head garlic (entire bulb)
  • 2 tablespoons olive oil
  • 2 sprigs fresh rosemary, stem removed and roughly chopped
  • sea salt and freshly cracked black pepper, to taste
  • 4 – 6 cups chicken stock/broth (or vegetable broth)
  • 1/2 cup non dairy milk, I used cashew milk (optional)

For garnish:

  • crispy bacon or coconut bacon
  • fresh chives, chopped (or other fresh herbs)
  • fresh ground pepper

Preheat the oven to 425ºF.

Add the diced and peeled potatoes and carrots to a large rimmed baking sheet or roasting pan. Drizzle with the olive oil, add the fresh rosemary and a little salt and pepper. Toss it all around to evenly coat and spread into an even layer. Take the head of garlic and peel off the loose outer skin, leave the head itself in tact. Trim about 1/4 inch off the top of the head of garlic to expose the tops of the garlic cloves. Place the bulb inside a small amount of foil and make a pouch. Drizzle just a small amount of olive oil over the garlic and close the foil pouch around it, pinching it at the top.

Place the tray of vegetables and the foil wrapped garlic into the oven. Roast for about 30-45 minutes, tossing the potatoes and carrots occasionally. The vegetables should be golden brown and tender. Check the garlic around 30 minutes. The garlic is done when the center is super soft when pierced with a knife. Remove from the oven, open the foil pouch and set aside to cool.

While the vegetables are nearly done roasting, over a medium heat add the broth to a large saucepan and bring to a boil, then reduce the heat to a simmer until the vegetables are done.

Once the vegetables are done, add the roasted potatoes and carrots plus the rosemary to the stock and remove from the heat. Squeeze all of the garlic cloves out from their skin and add them to the soup as well. If you are adding the non-dairy milk, add this now, as well.

Puree the soup. Using an immersion blender puree the soup until perfectly smooth, with no lumps remaining or working in batches use a high speed blender. (I used my Vitamix) Taking half of the veggies and broth and adding it to the pitcher of your blender (or less depending on the size of your pitcher), blend the soup until smooth and creamy, then pour this into a large serving bowl and blend the remaining soup. Be careful not to blend too much soup at once and put a towel over the lid when you are blending so the hot soup doesn’t explode out. Adjust seasonings to taste, adding a little sea salt and black pepper, if necessary.

Serve hot garnished with fresh chives and maybe a little bacon (or vegan bacon).


  • if you don’t have white carrots, try any variety of carrots or even parsnips
  • the varying measurement of the broth allows you to make your soup as thick or as thin as you’d like
  • the non-dairy milk isn’t at all integral to the recipe, just brings a little extra creaminess


Clean Burn Shape Friendly: Recipe #2

BeFunky_image (15).jpgContinuing with the recipe theme, I am going to share with you another Clean Burn Shape friendly recipe. This is my own recipe I’ve tested out and adapted a few too many times till it was perfect. I’ve noticed the reason why most people cheat on their cleanse or nutritional goals is because they feel deprived and as though they’re missing out. The chickpea pizza recipe I have for you will have you fooled into thinking you’re not even on a cleanse anymore! You’ll feel as though you’re cheating with this meal, that’s how delicious it really is. This pizza crust is made simply from garbanzo (chickpea) flour. I buy the Bob’s Red Mill brand it is strictly just beans no gluten or sugars added. On the cleanse vegetables and legumes are allowed, so that will be the only thing we will use when making this pizza. The crust is packed with tons of fiber that is actually easier to digest since the beans are already broken down into such tiny particles, making it easier to digest and absorb the nutrients. If you’d like to make this pizza after your Clean Burn Shape experience then feel free to use an organic pizza sauce, and add on some cheese or veggie mozzarella!

Chickpea Pizza1260C164_GarbanzoBeanFlour_f_750 Crust Ingredients: Serving: One Personal Pizza ½ cup garbanzo bean flour ¼ cup of water 1 tsp salt and ½ tsp pepper 1 Tablespoon melted coconut oil or olive oil

Topping ingredients: 1 Tablespoon of Olive Oil or Non-stick cooking spray can be used 1 Zucchini Sliced ¼ Onion chopped ½ cup Spinach ¼ cup Mushrooms ½ Cup of Tomatoes or Roasted Red Peppers Any other vegetable toppings of your choice: olives, artichokes, kale, broccoli etc….

Directions 1.Preheat the oven to 400. 2.Add all of the crust ingredients into a bowl and stir until a ball forms. 3.Pour the dough onto a pizza stone and shape into a pizza round with your hands. Extra oil and flour can be used if it feels too sticky. 4.Bake for 12 minutes and then remove from the oven. While it is baking you can prep the toppings. 5.Sauté the vegetables with the oil or non-stick cooking spray in a pan at medium heat. Add any seasonings such as sea salt, pepper or oregano for a pizza taste. If you want a pasta sauce taste then blend your tomatoes separately in a blender and season with salt pepper and oregano. 6.Assemble your pizza. If you made a sauce out of the tomatoes then spread the sauce down first and top with sautéed vegetables. 7.Turn the oven down to 375 and bake for 10-15 minutes longer, until the bottom of the crust is a golden brown. 8.Enjoy!

Crust Recipe is Adapted From: www.ashleyharperevans.com

Dairy - Good, Better, Best

Lisa Garon 2 I get asked all the time about dairy, and the mythical benefits it supposedly has. While we do not advocate including dairy on a regular basis in your diet, for reasons mentioned in the video, it seems virtually unrealistic to live EVERY DAY without having the delicious dairy goodnesses like cheeses and yogurts. Watch below and leave me a comment about what you think!

~Girya Runner (Lisa Garon)

Osteoporosis, Old, Doesn't Mean Squat!!

dairyOsteoporosis is a big issue among, mostly women, here in the United States. In fact, we are a country who consumes more dairy than most; however we have more cases with this bone effecting health issue. Studies show that the countries who consume the least amount, or no, dairy have the lowest occurrences of Osteoporosis among their populations.

What we know about how to control or prevent osteoporosis can be pretty misleading when it comes to the advice most doctors and health advisers provide. Often times they simply say to consume more dairy and take some calcium pills. That advice right there couldn't be further from what can actually help you.

New studies show that the leading cause of osteoporosis is directly related to grain and dairy consumption. Sounds backwards I know and the drugs that doctors prescribe can actually cause bone fractures is even more crazy to consider, but according to the latest studies it's true.

Some things that help is, first of all, not taking those drugs. They are just not needed; however discontinuing and changing the dietary habits that are the cause is what needs to be the first step.

Second step is working toward completely giving up grains and dairy from our diets and replacing that with green leafy vegetables such as kale, chard, arugula, spinach, collards, etc.

Third step is starting a routine that includes weight bearing exercises, such as Kettlebell training, which is another excellent habit that greatly helps keep bones dense with calcium. True story! Here's a success story from one of my clients who actually increased her bone density through my weight training program.

Over 60 Bone Density Increases, Doc Says "Keep Doing What You're Doing!"

"It is not often that people get any substantial gains in bone density. Smaller people are way more prone than bigger people around age 60 - 65. It was the reason I joined the gym and discovered your program."

[Sandy had her bone density tested and the results were not very good. So she decided to try exercise per her doctor’s recommendation. After just over a year of working with my program Sandy had her bone density tested again. The results are provided below.]

Sandy_Darling_runner"On the spine, my bone density is back to normal and a little above the average for a person my age (mid 60’s). The change is considered "statistically significant with a 95% confidence given differences in positioning since last scan." On the hip, it improved, but just slightly (2.1%), and is still slightly below normal. Doc recommendation is to keep doing what you're doing. It's working. Many, many old people die because they fall and break a hip and don't recover. I'm going to die a different way, thank you Bob & Synergy Kettlebell Training." -Sandy D., Phd. (President of Learning Bridges)

Sandy is such an inspiration to me! Over the years she has worked very hard and fell into love with fitness to condition her body to become an avid marathon and recreational runner.