Save time by using raw beets (instead of baked). Puree them in a high-speed blender.


1 cooked beet, peeled and quartered
1 cup frozen blueberries
1 small frozen banana
1 cup unsweetened almond milk or other milk of choice
1 cup coconut water
1-inch knob fresh ginger, peeled
1 Tbsp. almond butter


Place the beet, blueberries, banana, milk, coconut water, ginger, and almond butter in a blender. Blend on high speed for several minutes until smooth. Makes 2 servings.

Superhero Muffins

These muffins are packed full of veggies, and are sweetened with maple syrup instead of refined sugar. In addition, almond flour and whole-grain oats replace nutrient-stripped white flour. These are Shalane’s go-to muffins—nourishing and sweetly satisfying for an easy grab-n-run breakfast.

And don’t fear the butter. Fueling up with healthy fats is a great way to start your day. Fat helps transport important vitamins throughout your hardworking body and will help keep you satisfied longer.

As a bonus, these muffins are gluten-free.


2 cups almond meal
1 cup old-fashioned rolled oats (use gluten-free if sensitive
1/2 cup chopped walnuts 1/2 cup currants or raisins, optional
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1 teaspoon baking soda
1/2 teaspoon fine sea salt
3 eggs, beaten
1 cup grated zucchini (about 1 zucchini)
1 cup grated carrot (about 2 carrots)
6 tablespoons unsalted butter, melted
1/2 cup Grade B maple syrup
1 teaspoon vanilla
paper muffin cups


Arrange a rack in the center of the oven and preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups. 

In a large bowl, combine the almond meal, oats, walnuts, currants or raisins, if using, cinnamon, nutmeg, baking soda, and salt.  

In a separate bowl, mix together the eggs, zucchini, carrot, butter, maple syrup, and vanilla.

Add the wet ingredients to the dry ingredients, mixing until just combined.

Spoon the batter into the muffin cups filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, about 25 to 35 minutes.  

Hearty Minestrone with Spicy Sausage and Beans

Minestrone, in all its veggie-loaded glory, is one of our favorites. This soup can be made with whatever veggies, beans, and meat you have on hand. Option to make gluten free-substitute regular pasta for rice, quinoa or chick pea variations. To make vegetarian, skip the sausage and season with additional oregano, garlic and crushed red pepper. 


3/4 pound spicy sausage
3 ribs celery
3 carrots
1 yellow onion
3 cloves garlic
1 tablespoon oregeno
1 1/2 teaspoon fine sea salt
8 cups vegetable broth
3 zucchini
1 can diced tomatoes
1 can cannellini beans drained
3 cups dried pasta
Freshly grated Parmesan cheese to taste


Heat a large heavy-bottomed pot over medium-high heat. Add the sausage and cook, using a wooden spoon to break apart the sausage, until the meat is browned. Usually about 3 minutes.

Transfer the sausage to a small bowl and set aside. Pour of all but a tablespoon of the rendered fat. Add the celery, carrots, onion, garlic, oregano, and sea salt and cook, stirring occasionally, until the vegetables are soft. 

Add the broth, zucchini, tomatoes, beans, cooked sausage and the remaining salt — bring to boil. Reduce heat and simmer, covered, 25 to 30 minutes. 

Meanwhile, cook the past in a separate pot according to directions on package.

Place a small serving of past in each soup bowl. Lade the soup on top and sprinkle with Parmesan cheese.

Oregon Berry Cobbler

This wholesome recipe is free of cane sugar, flour and dairy. 


3 cups strawberries 3 cups blueberries 1 tablespoon lemon juice 2 tablespoons tapioca flour 3/4 cup old-fashioned rolled oats 1/2 cup almond meal 1/2 cup raw walnuts chopped 1/2 teaspoon cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon fine sea salt 1/3 cup maple syrup 1/4 cup coconut oil



Preheat the oven to 400F. Place an 8×8-inch baking dish aside.

In a large bowl, toss together the strawberries, blueberries, lemon juice and tapioca four. Spread the mixture in the baking dish. In the same bowl, whisk together the oats, almond meal, nuts, cinnamon, ginger and salt. Add the maple syrup and oil — stir until combined.

Spread the oat topping evenly over the berry mixture.

Place in the center of the oven. Bake until the topping is golden brown and the fruit is bubbling – 25 to 30 minutes.

Serve warm with a scoop of vanilla ice cream.