Double Chocolate Beet Muffins Recipe (refined sugar free)

Double Chocolate Beet Muffins Recipe (refined sugar free)

Double Chocolate Beet Muffins Recipe (refined sugar free)



  • 1/2 cup cooked beets (1 medium or 2 small)
  • 1/2 cup unsweetened applesauce
  • 1 small banana
  • 1/4 cup coconut oil
  • 1 egg
  • 1 1/2 cups whole wheat pastry flour (soft white wheat)
  • 1/2 cup cocoa (unsweetened)
  • 1 tsp. baking soda
  • 1/4 tsp. baking powder
  • 1/2 tsp. salt
  • 1 tsp vanilla
  • 1/2 bag dark or semi-sweet chocolate chips

*These aren’t very sweet, if you prefer more sweetness, add 1/2 cup honey or an extra banana.



    1. Place cooked (I prefer roasted) and peeled beets in a food processor and process until broken down, but not smooth yet. Add applesauce, banana, and oil and process until smooth. If you’ve used red beets, you’ll have a beautiful bright magenta puree. Golden beets are also fine to use, but you’ll lack the color.
    2. In a large bowl, combine flour, cocoa, baking soda, salt, and baking powder. Use a whisk and stir to combine. 
    3. Make well in the center of the flour mixture and add puree and one lightly beaten egg. Mix until there are no flour pockets left, but do not over-mix. Once mixed add vanilla and stir gently. Fold in chocolate chips.
    4. Scoop out batter into 12 sprayed or lined muffins cups. Muffin cups should be 3/4 full. Place in 400 degree oven, and bake for 18-20 minutes. 
    5. Allow muffins to cool in the pan for several minutes, then remove them and finish cooling on a rack. They lose some of their bright red color in baking, but the subtle hint of beet compliments the chocolate muffin with the melty chocolate chips. Perfect for breakfast or any time of day, really!


Charity Godwin
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Orange Chicken w Cilantro Ginger Lime Quinoa & Brussel Sprouts Recipe

Orange Chicken w Cilantro Ginger Lime Quinoa & Brussel Sprouts Recipe

Orange Chicken Recipe:



  • 1 pound ground chicken
  • 1 tablespoons ginger root minced
  • 2 teaspoons garlic minced
  • 1/4 tsp hot red chili pepper crushed

         1 tablespoon coconut vinegar

  • 2 tablespoons water
  • 1/2 teaspoon sesame oil
  • 4 teaspoons coconut aminos
  • 5 tablespoons honey
  • 5 tablespoons white vinegar
  • zest of ½ orange
  • 1 tablespoon water
  • 1 tablespoon arrowroot starch
  • Green onions, chopped (optl garnish)



  • To make the sauce combine the coconut vinegar, 2 tablespoons water, sesame oil, coconut aminos, honey, white vinegar, and orange zest.
  • To make the starch mixture, dissolve 1 tablespoon arrowroot starch in the remaining 1 tablespoon of water and set aside.
  • To a large pan add 1 tablespoon oil and ground chicken.
  • Cook until a good crust forms before breaking apart, then finish cooking by breaking it apart with a spatula and cooking for an additional 2-3 minutes.
  • Once the chicken is cooked add the ginger, garlic and crushed red pepper and cook for about 10 seconds.
  • Add the orange sauce and bring to boil.
  • Add the starch mixture to the pan and cook for just a few seconds, stirring until it thickens.
  • Top with the green onions/sesame garnish



Ginger Lime Cilantro Quinoa Recipe



1 cup quinoa, cooked

4 Tbsp cilantro

2 limes, juiced

1 tsp salt

1 tsp Fresh ginger, grated


Quinoa Instructions:

Cook quinoa according to instructions. Add the rest of ingredients after it’s cooked. Enjoy!


Air Fryer Brussel Sprouts Recipe



3 tablespoons tamari sauce

1 1/5 tablespoon honey

1 teaspoon toasted sesame oil

1 teaspoon coconut vinegar

1/2 teaspoon sriracha sauce

1 teaspoon fresh ginger, minced

1 garlic clove, minced


Brussel Sprouts Instructions:

  1. To a small bowl add tamari sauce, honey, sesame oil, rice wine vinegar, sriracha sauce, fresh ginger and garlic. Whisk together until combined and set aside.
  2. Next, season the brussel sprouts with olive oil and salt. Using a spoon, toss to make sure everything is coated.
  3. Heat air fryer to 380°F.
  4. Add brussel sprouts to the air fryer and spread out in a single layer. Cook for 6 minutes. Pull the basket out and give it a good shake. Cook brussel sprouts for an additional 6 minutes.
  5. Once nice and crispy add to a medium bowl and pour the spicy asian sauce over top. Toss the brussel sprouts until they are completely coated.
Charity Godwin
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Crunchy Romaine Edamame Toss

Crunchy Romaine Edamame Toss


  • 1 cup walnuts
  • 1 (3-oz) package ramen noodles, uncooked and broken up (discard flavor packet)
  • 4 Tbsp butter
  • 1 bunch broccoli, coarsely chopped
  • 1 head romaine lettuce, washed and chopped
  • Watercress
  • Edamame


  • ½ cup olive oil
  • ½ cup honey
  • ¼ cup red wine vinegar
  • 1½ tsp coconut aminos
  • Salt & pepper to taste



  • In a small skillet, melt butter. Add broken ramen noodles and walnuts. Cook on medium-low heat until brown. Cool on paper towel.
  • Combine browned ramen noodles and walnuts with chopped broccoli, edamame, watercress, and romaine.
  • Whisk together red wine vinegar, honey, coconut aminos and olive oil. Add salt and pepper to taste.
  • Pour dressing over romaine mixture and toss.
Charity Godwin
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Truvani Pumpkin Spice Protein Oatmeal

Truvani Pumpkin Spice Protein Oatmeal

Truvani Pumpkin Spice Protein Oatmeal


  • 1 ripened banana or 2/3 cup fruit of choice
  • ¾ cup rolled oats
  • ¼ teaspoon ground cinnamon (optional)
  • 1 ½ cups milk of choice
  • 1 scoop Truvani Pumpkin Spice Protein Powder
  • 1–2 teaspoons pure maple syrup
  • Pinch of salt (optional)
  • 2–4 tablespoons walnuts or nuts/seeds of choice, chopped (optional) I used chia seeds and walnuts



  1. In a small mixing bowl, add fruit. Mash until mostly smooth. Fold in oats and cinnamon, if using.
  2. Set a medium saucepan over medium heat.
  3. Add milk and pumpkin spice protein powder and whisk until thoroughly mixed and nearly no clumps remain.
  4. Add oat mixture. Using a wooden spoon or heatproof spatula, stir out any clumps of mixture that have formed.
  5. Add maple syrup, and optionally, salt and chopped walnuts.
  6. Stir until well mixed.
  7. Reduce the heat to medium-low or low when your oatmeal starts to bubble.
  8. Stir occasionally, until thickened to desired texture. I like to cook the oatmeal until most of the milk is gone, but with just a bit too much left. Remember, the oats will continue to thicken and soak up the milk as it sits there and waits to be served and eaten! You want to leave a bit of extra milk in the pot to be absorbed so that the oatmeal doesn’t dry out.
  9. Remove from heat and transfer to a bowl or two.
  10. Serve topped with fruit slices and optionally, a drizzle of maple syrup—it’s soooo good!
Charity Godwin
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Smoky Turkey Shepherd’s Pie

Smoky Turkey Shepherd’s Pie

Smoky Turkey Shepherd’s Pie


Yukon gold potatoes-2 lbs , peeled and cubed

Coarse salt

2 tablespoons extra-virgin olive oil

1/4 pound smoky bacon or turkey bacon, chopped

1 1/3 pound ground turkey breast

1 tablespoon smoked paprika (You may substitute 1 1/2 teaspoons each sweet paprika and cumin combined)

Coarse black pepper

2 tablespoons, 5 or 6 sprigs, fresh thyme leaves

1 medium onion, chopped

2 carrots, peeled and diced

3 ribs celery from the heart, chopped

1 small red bell pepper, seeded and chopped

2 cups frozen peas

2 tablespoons all-purpose flour

2 cups chicken broth

1 cup sour cream, divided

3 tablespoons butter

1 large egg, beaten

10 to 12 blades fresh chives, chopped or snipped



  • Bring a medium pot of water to a boil, salt it, and cook the potatoes until tender, 12 to 15 minutes.
  • Heat a deep, large skillet over medium-high heat. Add olive oil to the skillet. Add bacon and brown it up, then add ground turkey to the pan and break it up. Season the turkey with smoked paprika, salt and pepper, and thyme. When turkey browns up, add: onions, carrots, celery. Season the veggies with salt and pepper. Cook 5 minutes, then add red pepper and peas cook another 2 minutes. Stir in flour and cook flour 2 minutes. Whisk in broth and combine. Add 1/2 cup of sour cream and combine. Simmer mixture over low heat.
  • Preheat your broiler to high.
  • When potatoes are tender, add a ladle of cooking water to the egg. Drain potatoes and return to the warm pot to dry them out a little. Add remaining 1/2 cup sour cream, butter, half of the chives, and salt and pepper. Smash and mash the potatoes, mashing in the beaten, tempered egg. If the potatoes are too tight, mix in a splash of milk.
  • Pour turkey mixture into a medium flameproof casserole dish. Top turkey with an even layer of smashed potatoes and place casserole 5 inches from hot broiler. Broil the potatoes until golden at edges and remove the casserole from the oven. Garnish the casserole with the remaining chives and a sprinkle of smoked paprika.
Charity Godwin
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Green Chard Tropical Smoothie

Green Chard Tropical Smoothie

Green Chard Tropical Smoothie


1 banana, frozen

2 cups chard, loosely packed leaves

1 cup mango

1 cup milk of your choice

3 tbs unsweetened coconut

2 tbsp chia seeds

1 cup water


Mix all ingredients in blender until smooth and enjoy!

Charity Godwin
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Caesar Pasta Salad

Caesar Pasta Salad


  • 8 oz. Organic uncooked pasta, such as rotini or penne
  • 2 hearts of organic Romaine
  • Shredded rotisserie chicken or chopped chicken breasts (optional I did mine without)
  • Organic Caesar Croutons (optional)
  • Parmesan cheese, for serving
  • Whole black olives
  • Organic Caesar dressing (I used half an 8 oz bottle)


  • Bring a large pot of salted water to a boil. Add the pasta and cook until al dente, about 10 minutes. Drain the pasta and transfer it to a large serving bowl.
  • Cut the Romaine hearts into 1-inch pieces then add them and your protein of choice to the bowl with the pasta.
  • Add the prepared dressing and toss to combine. Add the croutons (optional) and garnish with Parmesan cheese. Serve immediately or refrigerate, covered, until ready to serve. 
Charity Godwin
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Greek Yogurt Poolside Dip

Greek Yogurt Poolside Dip

Greek Yogurt Poolside Dip


2 cups Greek yogurt

Cucumbers, diced small

2 cloves Garlic, minced

2 tsp, Dill

Green onions, sliced small

Salt & Pepper, to taste


*Serve with jalapeño chips or fresh veggies

Charity Godwin
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Cuban Black Beans 🫘

Cuban Black Beans 🫘

Cuban Black Beans 🫘



  • 2 tablespoons olive oil
  • ½ onion minced
  • 1 large green bell pepper minced
  • 1 large red bell pepper minced
  • 4 cloves garlic minced
  • 2 pieces celery, chopped
  • 2 15 ounce cans black beans liquid and all
  • 1 bay leaf
  • ⅓ cup chopped fresh cilantro
  • 2 teaspoons cumin
  • 1 tablespoon red wine vinegar
  • 1 teaspoon salt more to taste
  • ½ teaspoon pepper more to taste
  • 1 avocado 🥑
  • 1 4 oz can green chilies
  • 1 lime, juices over avocado
  • Naan bread pieces or crackers for serving, optional





  • Prepare your onion, bell peppers and garlic by washing and mincing them.
  • Heat a medium saucepan over medium high heat and add your oil, minced onion and minced bell peppers. Saute for about 5-8 minutes, until they have become tender.
  • Add in your garlic and saute for another 2-3 minutes.
  • To your saucepan, add your black beans, bay leaf, cilantro, cumin, red wine vinegar, salt and pepper and bring it to boil over high heat
  • Once your beans start to boil, reduce the heat to low, cover and simmer for about 15 minutes.
  • Uncover and stir your beans. Add any additional salt or pepper, top w avocado and lime, and serve!
Charity Godwin
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Cheesy Ground Beef, Spinach, and Cauliflower Rice Casserole

Cheesy Ground Beef, Spinach, and Cauliflower Rice Casserole

Cheesy Ground Beef, Spinach, and Cauliflower Rice Casserole






  • 1 tablespoon olive oil
  • 1 small yellow onion, diced
  • 3 cloves garlic, minced
  • 1 pound lean ground beef
  • 1 teaspoon Italian Seasoning
  • ½ teaspoon sweet paprika
  • Salt and pepper, to taste
  • 6 ounces fresh baby spinach
  • 10 ounces frozen cauliflower rice, cooked according to the directions on the bag
  • 1 cup Greek yogurt or sour cream
  • 1 tablespoon butter, room temperature
  • ½ teaspoon dried basil
  • 2 to 3 tablespoons milk, if needed
  • 8 ounces shredded Italian blend cheese, or any other shredded cheese that you have/prefer






  • Preheat oven to 375˚F.
  • Heat olive oil in a large 12-inch skillet over medium-high heat.
  • Add onions and cook for 2 minutes.
  • Stir in garlic and cook for 20 seconds.
  • Add ground beef; season with Italian Seasoning, paprika, salt, and pepper.
  • Continue to cook, breaking up the meat with a wooden spoon, and cook until beef is completely browned.
  • Add in spinach – you might have to do this in batches, depending on the size of your skillet – cook, stirring frequently, for 1 more minute or until spinach is wilted.
  • Remove from heat, drain liquid from the skillet, and set aside.
  • In a 9×13-inch baking dish, combine cooked cauliflower rice, Greek yogurt or sour cream, butter, and dried basil; stir and mix until completely combined and creamy. If sour cream and butter aren’t melting completely, stir in some milk. The cauliflower rice should be warm enough to melt the butter.
  • Add prepared beef mixture to the baking dish; stir until everything is completely incorporated.
  • Top with shredded cheese.
  • Bake for 22 to 25 minutes, or until bubbly and cheese is melted.
  • Remove from oven and let stand for 7 to 10 minutes before cutting and serving.
Charity Godwin
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Thai Chicken Salad w homemade lime-ginger dressing

Thai Chicken Salad w homemade lime-ginger dressing

Thai Chicken Salad w homemade lime-ginger dressing


Ingredients (Salad)

-4 cups shredded cabbage and carrots

-1/2 red or yellow bell pepper, sliced thin

-1 cup shredded cooked chicken breast, optional omit for vegan

-1/2 cup cashews

-6 Tbsp green onions, sliced

-2 jalapeños, sliced thin

-1/4 cup cilantro, chopped


Ingredients (dressing)

-2 limes, juices

-1/4 cup coconut aminos

-1/4 tsp red pepper flakes

-2 Tbsp coconut vinegar

-2 Tbsp olive oil

-2 cloves garlic, minced

-1/2 inch piece grated fresh ginger

-1/4 tsp garlic powder

-salt & pepper, to taste


Recipe Directions

  1. Place all salad ingredients in large bowl and mix.
  2. Make dressing in a small bowl by mixing all ingredients.
  3. Pour dressing on top of salad, mix altogether, and enjoy!!


Charity Godwin
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Italian Pasta Salad Recipe

Italian Pasta Salad Recipe

Italian Pasta Salad Recipe


Italian Dressing INGREDIENTS (or buy a bottle of premade if you prefer)


  • ¾ cup extra virgin olive oil
  • ¼ cup red wine vinegar, or white wine vinegar
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 1 teaspoon dried oregano
  • ¾ teaspoon garlic powder
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 teaspoons honey, or more, to taste (can substitute sugar)
  • 2 tablespoons grated Parmesan cheese, optional


Italian Dressing INSTRUCTIONS



  • Combine all ingredients in a jar with a lid (you can also mix in a bowl with a whisk). Seal the lid tightly and shake vigorously until well combined.
  • Use dressing immediately or store in the sealed jar in the refrigerator for up to 2 weeks.


Pasta Salad Ingredients

1 -16 oz box rotini pasta (I used tri color)

1 pkg grape tomatoes

1 pkg turkey pepperoni, slice into fourths

1 can sliced black olives

1 yellow bell pepper (or any color)

1 pkg mozzarella cheese slices, cut into small squares

1 bottle of Italian dressing (or make from scratch - recipe) above

Sliced Peperoncini peppers (optional if u like a little spice)


Pasta salad Instructions

  1. Cook pasta according to pkg instructions.
  2. While pasta cooks start cutting up all other ingredients and put in large bowl.
  3. When pasta is finished, drain it and add it to the large bowl with the other ingredients.
  4. Add dressing and mix! Enjoy warm or cold!


Charity Godwin
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