Chia Pudding, Iced Tea and Cold Strawberry Soup


Hey there! I know it has been almost 2 weeks since my last post and I apologize for that. My life has been non stop and crazy booked, I haven’t had time to sit, or even have a glass of wine. Some may not think that’s a bad thing 🤗 teehee. Between picking up extra shifts at work (oh I don’t know why!) and the everyday life of being Noah, Abagail and Liam’s mom, and Levi’s wife, I have been working on my admissions essay for a graduate program I am applying to. And it has had my brain all over the place! Trying to get my brain back into “school, paper writing and homework” mode has been taxing! But, also it just seems perfect. I always joke that if being a student was ever a profession, I’d be employee of the month every month. I love school. I love the organization that comes with it, the deadlines and creating papers that have my voice, thoughts and ideas all over them. I love making my brain work. Not that being a mom doesn’t make my brain work, believe me it does! But there’s something about learning that always leaves me wanting more, hungry and thirsty for whatever is out there in the world.

Speaking of being hungry and thirsty, and making my brain work, I had the privilege to provide the food for a women’s retreat at my church this past weekend. I cannot tell you how excited I was to be asked! The retreat fell between two shifts at work (and anyone who knows me knows that I work those lovely 12 hour shifts through the night at a hospital), so sleep was hard to come by this week, but that’s ok! I got to create a menu, put a schedule together on how to get all of the food made during the craziness that is my life! I was able to cook, chop, dice, stir, blend and bake, and write out name tags for the food and share what’s in it (do I sound like a nerd yet??). But most importantly, I got to share the kind of food that I love to cook the most, while (hopefully) blessing 30 women/moms on a day retreat. I’ve mentioned before that food brings us together, it allows for fellowship while nourishing and fueling us. It opens us up somehow, gives us comfort, and helps us feel connected with those sitting with us around the table. And I got to be there and witness the new friendships being planted or old ones being fed (figuratively and literally!). As I sat down for a meal with the ladies of my church, I was so thankful to be there, to be present with such amazing, wise, loving people. And the yummy noises were pretty cool too! It was such an honor to provide the food for this retreat.

The Menu

This was the first time I’ve catered an event or party that I made everything. And let me tell you, it felt so good to do that! Although, my kitchen looked like a bomb hit it…..sacrifices right? 😝 I was asked to make the morning break snacks and lunch. The snacks were easy to come up with: fruits and vegetables were the obvious choice. But I also wanted a special treat for the ladies, something that hits the spot but would also provide them with energy and not drag them down. That’s where chocolate chia pudding with coconut whipped cream comes in. Loaded with omega-3’s, it was the perfect treat to accompany the morning snack.


I had a lot of fun creating the lunch menu, and by fun I mean wracking my brain for the perfect lunch, trying recipe after recipe, searching for the perfect combination. And course, I wanted the menu to be plant based. I went back and forth on making casseroles, lasagne, or soups, food that is made in bulk and can easily feed a crowd. But, I settled on something a little more simple, something that wasn’t as complex as my multi ingredient cowboy lasagne. While reading through a delightful, easy mom recipe cookbook I recently downloaded onto my kindle, I saw a recipe for cold cucumber soup and it hit me: finger sandwiches, salads and soup. Not to mention chocolatey treats! Such a perfect pairing for a Saturday retreat lunch. Simple. Nummy. And not too heavy, like any casserole would have been. And the prep work for a menu like this, was manageable with my hectic week. I was super excited!

the craziness of organization

I made two different kinds of finger sandwiches: cucumber dill with a vegan mayonnaise. Who can go wrong with those!?? And carmelized onion with humus sandwiches. A couple of years ago, I had a tea party themed party for my daughter’s birthday, and I discovered these hummus sandwiches. They are so simple to make but so full of flavor! Everyone at the retreat loved them and were as astonished as I was that carmelized onions and hummus paired so well together. I made the sandwiches with Sprouts’ whole wheat bread. I also had a gluten-free option made with Canyon Bakehouse Bread. I like to know going in what food allergies people have, so I can make sure I have something that they can eat.

I made two huge, nummy salads: my shredded kale salad , and a lemon herb quinoa salad, made with 3 different kinds of herbs, white beans, kalamata olives, tomatoes, cucumber, onion, quinoa and arugula with a lemon balsamic dressing. I looovvveeee that salad. It’s becoming my go to for parties and gatherings.

For the soup. Oh the soup. By far, my favorite thing that I made. I wrote a blog about Manna Restaurant and in that blog, I talked about a cold strawberry soup I tried there. I absolutely loved that soup, and the concept of it. So, I decided to make it! Made with creamy coconut milk, and a hint of orange juice and cinnamon, the soup was a perfect start (or middle or end!) to lunch. I had the soup waiting for the women at the table, served in individual portions, topped with a little orange zest.

I transported the soup to the church in a tea pitcher 😝

Now, for the chocolate. Every women’s retreat needs a plethora of chocolate, right? Or any Tuesday? 😂 I chose to make two vegan chocolate banana applesauce cakes, one with a fudgy date frosting. I love this cake because the ingredients are simple, and it’s clean: no oil, dairy or eggs.


For a gluten free option, I made rich chocolate brownie bites, coated with melted vegan dark chocolate. The secret to those bad boys? They are made with black beans 😋

I walked into the kitchen of the church Saturday morning, hauling in all of the food I prepped. It took me a couple of hours to put it all together, but I had so much fun doing it! The kitchen was quiet, and I was able to take my time. There was no need to rush. Against all odds, I pulled it off. And the women really enjoyed my food, saying that they really love food that makes them feel good and doesn’t bring them down or make them sleepy. To them, it was delicious! And I was able to make it without any animal products, refined sugar and oil (well, mayo excluded!). I will try to get those recipes up in the Vault recipes page soon.

Until next time….

Bon Appetit! 

BBQ Tofu and mushroom Sandwiches

About 9 years ago, before kids were in the picture, Levi and I were in a season of life where I was trying to get healthy. Just getting out of treatment for an eating disorder and getting over c-diff, food had become so foreign and terrifying to me, and the list of foods I could eat without messing up my tummy was, well, short. But, Levi, the wonderful man that he is, searched for places he could take me out to, places with food that was clean and of course, no meat. We lived in downtown Denver at the time, and there is no shortage of places to eat that were organic and had meatless options. For my birthday that year, Levi found a place that had BBQ Tofu sandwiches, a small little place called Wolfe’s BBQ. I remember that place as if it were yesterday. It was in the Capital Hill neighborhood, right on Colfax Ave and Logan Street. It was definition “hole in the wall”, but a diamond in the rough. It was one of those places you’re afraid to try,  yet you walk in and see awards on the wall for voted Denver’s best BBQ 2003. Many Yelp reviewers dubbed Wolfe’s “the best BBQ tofu in Denver”, and “there’s more to this place than meets the eye”. You could smell the fragrance of smoky, sweet, home made BBQ sauce on the street, outside of the restaurant. You walk in to a maybe 500 square foot store, with a rather large menu hanging on the wall right above the open kitchen. And maybe, 10 tables occupied the establishment. We ate there, of course. And it was a place in need of serious redecorating, with red and white checkered picnic table clothes stapled onto the tables, and walls needing to be painted. With that said, it matched the culture of Colfax Avenue perfectly! 😝One man took our order, and brought us our food, while one other person was in the kitchen making orders. I had their BBQ tofu sandwich, and for a hole in the wall place, it was the best BBQ that wasn’t meat that I had ever had. It was smoky, spicy and messy! Everything a BBQ sandwich requires. Wolfe’s shut their doors in 2010, after 25 years. So sad to hear that! But, years later, I still crave a good BBQ sandwich. And that’s where these bad boys come in. Louis Wolfe, former owner of Wolfe’s BBQ, this sandwich is for you. 

All that goes in to these sandwiches is tofu, mushrooms, BBQ sauce, garlic, pepper and fresh sage. That’s it. And they are really easy to make. And if cooked right, with patience and enough sauce, you may not even miss the fact that these aren’t made of pork or beef. 

Start by sautéing your mushrooms first, be patient and let the water cook out of them. Salt and pepper to taste, and add the BBQ sauce at the end and let the mushrooms simmer a couple of minutes in the sauce. It’s important you don’t add the BBQ sauce too soon, as you will most likely need to drain the excess water out of the pan from the mushrooms and you don’t want to lose your sauce. Set the mushrooms aside when done cooking.

NOTE: this sandwich is NOT the time to use a store brand, cheap BBQ sauce. Splurge for the good kind! I like Rib Rack BBQ sauce, and I buy it at Sprouts Farmer’s Market. It’s loaded with flavor and doesn’t have any added “junk” in it. 

Next, open your extra firm tofu and press it as firm as you can between two paper towels. Try and get as much water out of the tofu as you can. I use extra firm tofu because personally, I don’t like a soft, mushy sandwich. Slice the tofu length wise and start browning it in the pan. Let it cook for about 5 minutes on each side.

After you have a good brown going on the tofu, start scrambling it with a spatula, trying to get the look and consistency of scrambled eggs. This would be the point where you may need to drain excess water out of the pan. After you drain your tofu, add your pressed garlic cloves, and let them make their way to the bottom of the pan so their aroma comes alive and your kitchen smells of garlic…and tofu. Wake that garlic up! But just for a few minutes, then add your BBQ sauce and let it simmer until the sauce thickens. 


Lastly, add your freshly chopped sage. Let it cook for a few minutes, and incorporate your mushrooms, then remove tofu from heat. 

Top a bun with a heaping spoon full of tofu  and mushrooms. The only difference between this sandwich and the one I had years ago at Wolfe’s BBQ, is I scrambled my tofu. Wolfe’s served his tofu length wise on the bun. Oh and he made his own BBQ sauce, but that’s neither here or there. Teehee. Enjoy this sandwich any night of the week. Bring it to your next BBQ potluck. You won’t even miss the meat! 

BBQ Tofu and Mushroom Sandwiches 

Serves 6-8

Ingredients: 

  • 2 -8 oz packages of button mushrooms
  • 1-2 jars quality BBQ sauce, depending on how much sauce you prefer 
  • 2 packages of extra firm tofu
  • 3 garlic cloves, pressed 
  • 1-2 TBS fresh chopped sage
  • Salt and pepper to taste 

Make it! 

  1. First sauté your mushrooms with a 1/4 cup vegetable broth or water if you don’t have broth. Be patient, let all of the water cook out of the mushrooms. Drain any excess water. Set aside when done. 
  2. Open up your tofu, and press it between two paper towels, pushing firmly to remove as much water from the tofu as possible. Slice length wise and cook over medium heat in large pan to brown, about five minutes on each side. 
  3. With a spatula, scramble your tofu, much like the consistency of scrambled eggs. Let the tofu cook a few minutes more to cook out as much water as possible. Drain any excess water.
  4. Add your pressed garlic cloves, letting garlic cook a few minutes to become aromatic. Then add your BBQ sauce and let the tofu simmer until the sauce becomes thick.
  5. Add your fresh chopped sage and cook only a few minutes more. Add mushrooms and stir to combine. Remove from heat. Serve on whole wheat buns. And with coleslaw…..enjoy! 

Until next time….

Bon Appetit! 

Joyfully Sweet and Savory Pecan “Meatballs”


Chef Thomas Keller, an American Chef who is known at the French Laundry in Napa Valley, says that when making a recipe, follow the instructions to a “t” the first time. The second time, write down the recipe in your own terms, adjusting to your taste, cutting out or adding steps according to what makes sense to you. The third time, Keller says to make the recipe without any recipe at all, just by memory and tastes and hands. And at that point, Keller says, “The recipe is yours”. That is what I have done with a recipe I received from someone at church. Over the summer, our church had these “dinner for 8” groups, where 8 potential strangers in the congregation would get together for dinner three times over the course of the summer. One of those meals, a lovely lady brought what she calls “Pecan Nutballs”. They were phenomenal! Meatball sized nutballs, cooked in an apricot BBQ sauce. They were smoky and a little sweet. So tasty! And they had the exact texture of a meatball. I immediately asked for the recipe. I am not totally sure if this is “her” recipe, though it was typed out for me, and had corrections in her handwriting. I could not wait to make these for my family and make them a weekly staple in the Friedly home. Looking over the recipe, though vegetarian, they weren’t vegan. As Tom Hanks says in “You’ve Got Mail” (which is arguably the best movie of all time), this recipe needed some “tweaking”. 

After making it to a “t” the first time, and tasting how they were meant to taste, I started “tweaking” the ingredients and proportions. By the third time of making these tasty bites, this recipe had become mine. 🤗

Don’t be intimidated by the list of ingredients, these pecan balls are actually quite simple to make! First, combine all of your ball ingredients into a food processor and pulse until a “dough” has formed.

NOTE: The original recipe called for cheddar cheese and egg in the recipe. I used brown rice (instead of cheese) and flax egg for the eggs. If you would rather use egg and cheese, use the same measurements I did for their substitutions! 

Roll dough, a little larger than a tablespoon (I just guesstimated), into balls and place in a 9×13 Pyrex pan. 

Now, make your BBQ sauce. Add all of your sauce ingredients into a sauce pan and bring to a boil. Let the sauce simmer until it thickens . This step is important because it won’t thicken in the oven and you’ll end up with a thin sauce that doesn’t stick to your pecan balls.

NOTE: the original recipe called for 1/4 cup of oil in the sauce. I don’t mind using oil so much when I cook, but I kinda draw the line when the measurements add up to “cup” measures. You can use water if you like (if so, use 1/8 cup) or just add 2 TBS of oil, which is what I did. 

Once your sauce has thickened, pour over your pecan balls.

Cook in the oven at 350 degrees for about 30 minutes. 

Top with Sriracha sauce (this step is not optional!) Serve over brown rice or egg noodles or eat them by themselves! Either way, you won’t be able to eat just one 😜. My hubby snacked on these while cleaning up after dinner! He just kept popping these in his mouth. 

Pecan “Meatballs”

Makes approximately 24 balls

Ingredients: 

  • 1 1/4 cup breadcrumbs
  • 3/4 cup whole pecans
  • 1 cup chopped onion
  • 1 1/2 tsp fresh chopped sage
  • 3/4 cup cooked brown rice 
  • 3 cloves of garlic
  • 3 TBS fresh chopped parsley
  • 3 flax eggs

Apricot BBQ Sauce Ingredients

  • 2 TBS oil of choice
  • 1/4 cup balsamic vinegar
  • 3/4 apricot preserves
  • 1/2 cup ketchup
  • 2 TBS brown sugar or maple syrup
  • 2TBS grated onion
  • 1/2 oregano 

Sriracha for topping

Make it! 

  1. Preheat oven to 350 degrees
  2. Combine all pecan ball ingredients in a food processor and pulse til a dough forms.
  3. Roll TBS size (or slightly larger) portions into balls. Place in a 9×13 Pyrex pan. 
  4. Combine sauce ingredients in a medium sauce pan. Bring to a boil and simmer until sauce thickens. 
  5. Pour sauce over pecan balls, cover and cook for 30 minutes. 
  6. Serve over rice or egg noodles. Or enjoy them by themselves! 

Until next time…

Bon Appetit! 

Vegan(ish) ☕️ Tea Party ☕️

I was going thru the archives of my other blog, www.beautifullyorganic.wordpress.com, and found this post from the beginning of last summer. I hosted a tea party for some very important ladies in my life. I just love having people over, although I’m not sure how much I’m going to host things going forward, as lives change, and people change, and it’s been difficult for me lately hosting people in my home. My heart and mind have been going through some battles over the past several months. But going through my thoughts and experiences from the past year or so, made me really appreciate where I’ve come, and what I have. So, please give this a read….there are some really great ideas in here if you’re hosting a tea party yourself! 

Afternoon Tea Party
Until Next Time….

Bon Appetit! 


BBQ Chickpea Quinoa 

Our church has been hosting some international business students the past couple of weeks, and some of the congregation have been helping in providing meals for them. I signed up to provide them with lunch after church on Sunday. And of course, given my passion to please everyone’s tummy, I couldn’t just bring them sandwiches. Nope. And I also wanted to show them that American food doesn’t have to be fried, salty and processed. So I put my thinking cap on and thru this bad boy salad together. And in the process, I created another recipe for my recipe vault….that can be viewed by anyone on the World Wide Web. Huh, I may need to think about changing the name….

SIDE NOTE: I also made this group my homemade no bake cookie balls check em out!

Any who, everyone knows that BBQ pairs well with all types of meat, but what about beans? And quinoa? You bet it does!! Paired with cilantro, avocado and scallions, you have a wonderful, fiber and protein packed salad that’s sure to keep you full, and of course make your tummy happy! Mmmhmmmm! I love this recipe: it’s simple, clean (especially if you want make your own BBQ sauce!) This salad works great as a potluck addition, or as a nice Sunday afternoon lunch. I hope you enjoy it! 

First, toss quinoa, corn, black beans, chickpeas, chopped cilantro, and scallions in a large bowl and toss well to combine. If you’re making this salad ahead of time (day before), and if you’re like me and you worry about ingredients spoiling too soon, hold off on adding your scallions until you serve the salad.





When ready to serve the salad, mix BBQ sauce into the entire salad or per serving, it’s up to you. I add it per serving if I’m eating it at home, but obviously at a potluck it may be a good idea to toss the salad with the BBQ sauce, unless you want to stand there while everyone goes thru the line and give instructions. That may be fun 😉. Top the salad with scallions (if made ahead of time), avocado and dairy free white cheddar cheese. 


BBQ Chickpea Quinoa Salad

Serves 4-6

Ingredients: 

  • 3 cups cooked quinoa
  • 2 avocados 
  • 1 cup cooked black beans
  • 1 cup fresh corn 
  • 4 scallions
  • 1-2 cups cooked chickpeas (amount to taste)
  • Your Fave BBQ sauce
  • 1 bunch cilantro
  • Optional: dairy free shredded white cheddar cheese for topping 

Make it! 

  1. In a large bowl, toss together all of the ingredients except BBQ sauce and avocado 
  2. When ready to serve salad, toss with BBQ or add sauce per serving. Top with avocado and dairy free cheese, if using. Eat up! 

Go then, eat your bread in happiness and drink your wine with a cheerful heart.

Until Next time….

Bon Appetit! 

No Bake Cookie Balls-Secretly Healthy! 


I came across a recipe from Happy Mothering about 4 years ago for no bake cookie balls. My life hasn’t been the same since! They are that good. I have come across other versions of cookie balls, disguised as energy bites, or no bake cookie heavens. But, I always come back to these. Whenever I need a quick, nutrient dense snack, dessert or potluck dish, I make these little bites of nutty, chocolatey goodness. I have used the idea from the recipe above to create my own. I hope you like it!

 

You will need almond butter, peanut butter, honey, ground flax seed, gluten free quick oats, and chocolate chips. Mix ingredients and any optional add-ins in a large bowl. Mix well, and make sure all oats are mixed. If dough is crumbling, add more honey or nut butter. Cover and chill in refrigerator for one hour. 

Remove from fridge and roll tablespoon sized portions into balls. Store cookies in an air tight m container in the fridge. And try not to eat them all at once!! Enjoy! 

No Bake Healthy Cookie Balls
Makes 16-20 balls

Ingredients: 

  • 2 cups gluten free quick oats
  • 1/2 cup peanut butter, creamy
  • 1/2 cup almond butter, creamy
  • 1 cup ground flaxseed 
  • 3/4 cup raw honey (maple syrup will work if need it to be vegan)
  • 1 cup dark chocolate chips (not optional!)
  • 2/3 cup Optional Add-ins: raisins, shredded unsweetened coconut

Make it! 

  1. Mix all ingredients in a medium sized bowl, make sure all of the oats are mixed in. If using maple syrup, you may need to adjust amount because of the difference in consistency. If mixture seems dry and crumbly, add more nut butter. Mixture should stick together. Cover and chill in the fridge for up to 1 hour. 
  2. Roll TBS sized portions of mix into balls. Store in an air tight container in the fridge. 

Go then, eat your bread in happiness and drink your wine with a cheerful heart.

Until next time…

Bon Appetit!