Paradise Pizza:Healthy Alternative

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This Dessert Pizza is healthy, dairy free, and great for summer events. I always get great comments on this one because it’s different and not full of sugar so more than one piece is okay, plus I dare you to only eat one piece. 


  • 16″ pizza pan or smaller
  • rolling pin
  • wire strainer
  • med. bowl
  • 2 rolls of sugar cookie dough (organic if possible) *1 roll may be enough if your pan is less than 16″
  • 2-3 ripe kiwis
  • 1 container of strawberries (fresh)(organic if possible)
  • 1 container of blue blueberries(fresh) (organic if possible)
  • 1 can of crushed pineapple in juice
  • 1 vanilla or banana flavor yogurt 16oz. total (I use so delicious non- dairy unsweetened vanilla) always use carrageenan free as well. 
  • 1/2 to 1 cup of coconut flakes, sweetened or unsweetened to preference. 

Preheat oven to 350 degrees, and have the cookie dough already thawed out in the refrigerator. Then place the dough on top of the oven while it heats up for easy kneading  and rolling. You may use some flour to keep the dough from sticking to hands and rolling pin. Use rolling pin for even covering of pizza pan. You can cut off the extra dough around the edges and add to any weak spots. 

Place in oven 14-16 minutes long, you want to watch and make sure the edges do not burn but the dough is not raw either. 

Next wash off all fresh fruit. Dice strawberries on their side to make a dollar coin cut to mimic pepperoni, peel kiwi’s and cut in half long ways, then cut on angle to mimic green bell peppers. Blue berries can be tossed on as is. View picture above for reference. 

After crust is done cooking, let cool on rack. We want the dough cooled off enough to put the cold yogurt on. Next empty the can of pineapple into a wire strainer with a bowl underneath to catch juice. Once drained, put drained pineapple in med. mixing bowl. Add the yogurt and mix together. 

Once crust is completely cooled off, spoon yogurt mix over the crust as a pizza sauce. Place strawberries, blue berries, and kiwi slices all over. Keep the coconut on the side or sprinkle on Paradise Pizza. (for non coconut lovers) Finally slice into squares or into pizza slice and enjoy! Comment if you have any questions!

Here’s to keeping it real-Ms. Shawna










Dairy free Ranch Chicken & Rice

Yet another dish you don’t have to do without if your trying to eat more nutrientous or on a dairy free  food life. This was actually inspired by my mini me aka sister that could pass as my daughter and yes as of now she is my favorite as much as we get along we have very different talents and cooking is not hers…but this dish she wanted from having a friend make it for her. I listened to her description of it and off we went to the store! 


  • 1 organic ranch packet
  • Salt
  • Organic parsley 
  • White rice
  • Organic Ville Dairy free ranch dressing
  • 2 packets of organic chicken breasts (4-6 slices) 
  • Coconut or olive oil
  • I was able to buy everything at Publix #lovePublix 
  • pictures are below

All depending on how many you are cooking for…I would do 1 cup rice per 2 people.

  • Start boiling water for rice
  • Preheat oven to 350 
  • Coat a baking pan with oil
  • Spice the chicken lightly with salt then the whole package of ranch evenly as possible on the chicken
  • Place in oven for 35-45 minutes depending on cut
  • Place cook rice in big enough mixing bowl 
  • Add dairy free ranch dressing into of the rice and stir
  • Start light then add to taste
  • Chopp cooked chicken in pan then pour on top of rice 
  • Mix together adding parsley To your desire 

So this new recipe was win! On the first try and why give up ranch right?! Please comment if you have any questions.

Hope you enjoy and here’s to #Keepingitreal

Cooked with love -Ms. Shawna

Bean and Kale, Spices Galore Dish

I have been told this dish is one of the best smelling dishes I make and have made it so much over this past year. I love it because it is an easy, filling, healthy dish that does not cost a lot of time or money.

A close up of the Glory.

A close up of the Glory.

I always advise using organic greens and spices, but use what you have already because we want to keep it simple. I always have my organic beans, spices, and kale from regular shopping trips.  Thank you ALDI……You can create many recipes from these ingredients if your willing to be adventurous in the kitchen!

TIP: If you buy the huge bag of organic kale for savings, then store in zip-lock bags in the freezer for separate recipes in the future. Kale does not stay fresh for long unless it is kept in the freezer. 


1 can of black beans

1 can of chick peas

1 hand full or zip lock bag of kale

olive oil


Sea salt





Cayenne pepper

Instructions for Deliciousness: 

Heat your fry pan to medium with a small amount of olive oil. 1- 2 TBS. Open and pour in your can of black beans and chick peas. Have all spices ready and while your pan starts to warm the beans try dashes of all spices into the pan. This will depend on much you like each spice, while creating a balance and not letting any spice over power the dish. For example, 5 dashes of salt, rosemary, basil, and parley. Then 7 dashes of garlic if that is your spice of choice. I would advise starting out with only 1/4 teaspoon of cayenne pepper and not going over 1/2 teaspoon unless you can take the heat. These spices work well together and add much needed flavor to the beans and kale. Keep the pan on a medium or low heat so not to dry out all the juice from the beans. You may add water if this happens or if you add too much salt. A cap full of white vinegar gives a nice taste and balances out the spices as well. Remember to taste test to find the right amount to your desire! It is simple with just a few dashes and stirs!  Add kale and stir allowing it to simmer and soak up the flavor of the spices. Turn off heat and enjoy!

You may also want to replace the chickpeas with your favorite bean. You could even add other greens such as spinach. Get creative and enjoy this simple tasty dish!

Here’s to Keeping it Real

~Ms. Shawna

Dairy free lean lasagna


I haven’t had lasagna for years because of all the cheese. Figuring out I was allergic to dairy meant giving up a lot of foods but I’m slowly enjoying them again and of course making them with health in mind. This recipe is easy and delicious. I ate that whole pan above in one day😜


whole grain lasagna noodles

1 jar of organic roasted tomato pasta sauce

2 organic tomatoes, zucchini, and onions

1 pack of turkey meat (preservative/antibiotic/hormone free)

organic olive oil

organic parsley


start boiling a pot of water and set noodles in long enough to cook only halfway. Oil a fry pan and add onions to brown, add zucchini and tomatoes. These only need to be cooked halfway as well right before they start to really carmalize. Set these aside on another dish and add oil if necessary for the turkey meat. You want to cook the turkey meat all the way but not over done as it will cook in the oven as well. Set your oven to 350 degrees. Add a lil salt and as much parsley as you want to the turkey meat. In a glass pan pour a small amount of oil to prevent sticking. Pour a thin layer of the roasted tomato sauce in glass pan. Lay three noodles into the sauce and spread more sauce over the noodles.

Next spread cooked turkey meat over sauced noodles.


Then add another layer of sauce and other ingredients.

Finally add the rest of the sauce and lay three more noodles on top.

Cover the glass pan with aluminum foil. Cook for 30-40 minutes in oven.
The turkey meat is not only lean but juicy and flavorful in this dish. It was such a hit with the fam that I made it twice in the week. They never complained it needs cheese either because the ingredients satisfy those taste buds and hunger!
Here’s to #keepingitreal
Made with love-MissShawna

Organic dairy free fluffy hotcakes!


Yum! Hot cakes! Pancakes! Fluffy golden discs! Most just get a box of bisquick but for us foodies its all natural baby and here’s the recipe I approve of that taste great too.

1 cup King Arthur self rising flour or organic flour

2 TBS cane sugar

1 TBS aluminum free baking powder

1 organic egg beaten

1 cup water

2 tsp organic vanilla extract

First mix the dry ingredients, flour, sugar, and baking powder into a medium size bowl with a pastery cutter if handy. Mix in the beaten egg with dry ingredients. Add the water and vanilla extract. Mix by hand with a large spoon until most clumps are gone.

Grease a fry pan with coconut oil or an organic GMO free oil of your choice. Pour slowly until desired shape of pancake on medium heat. You know the rest.

To keep it healthy you can add honey as syrup or make a fruit topping. For the strawberry topping use about 2 cups of strawberries and cut in half with 1/2 cup water and 1/4 cup cane sugar in another fry pan. Keep stirring on medium heat till a nice strawberry like soup appears. Get creative with your topping in adding nuts or dairy free chocolate chips! This recipe makes about 8 small pancakes. It’s a keeper for me. Next I’m going to try and master pastries with coconut flour. Any ideas? Here’s to Keeping it Real!

Make your house smell like Apple Strudel from scratch!

There is this café’ that serves apple strudel that I’ve made a tradition of getting every time I visit, but I want to have this more than once a month, without the processed ingredients. So I put on some Mumford and Sons ~ ~ and did some late night baking. The best thing about late night baking is the joy of having your baked treat for breakfast the next morning with your coffee or tea.

This recipe uses healthier alternative ingredients and its Vegan. Bake at 375 degrees for 30 min.

Ingredients for pastry:
1 cup all-purpose flour (I use King Arthur GMO free)

1/4 teaspoon sea salt

3 tablespoons sugar (Use unrefined cane sugar)

1/4 cup cold unsalted butter, diced (I use Earth Balance Vegan butter)

4 to 6 tablespoons ice water

Ingredients for Apple filling:

1 1/4 pound apples (such as Granny Smith or Macintosh), peeled and sliced
(I used two organic red delicious & one green apple) *Note I had enough apples left over that another batch of dough was needed so just two apples is plenty.

1/3 cup sugar (Unrefined cane sugar of course)

1/8 teaspoon ground cinnamon (organic)

1/4 cup all-purpose flour (K.A.)

1 teaspoon pure vanilla extract (simple organic brand)

Use a medium size bowl to mix flour, sugar, and salt in. Use a pastry cutter to mixed chopped cold butter into the mixed until it clumps together. I like how these turned out but truthfully I wanted a more flaky texture. To do this I would just use the whole block of butter which is only two more Tablespoons than required in the recipe. The key is to just lay off the water if the dough is moist and gathered together already. You should have a nice rough ball of dough to set aside on a floured surface.

For the Apple filing just add diced apples to a smaller bowl with sugar, flour, and vanilla extract. I just sprinkled the cinnamon around all the apple pieces until I was satisfied. Mix with a wooden spoon until most of the flour is sticking to the apples.

Now comes the fun part of rolling out the dough and making your own pastry designs.

I made two rectangles and some circles from star like shapes.

Roll out the dough as thin as you can without it becoming too fragile and cut out a rectangle with added width for the top. On the extra side, slice out the tops of triangles to lap over the apple filling. Place some of the apple filling on the solid side and wrap the other side over pinching the dough together. Place on a cookie sheet with some type of oil (coconut oil) spread out. Another design is using a star shape to put a smaller amount of filling in. Just pull all the star points to the top pinching together. Lastly brush some butter on the tops of the dough, then place in the oven at 375 for 20 to 30 minutes. Keep on an eye on the Apple strudel until the tops start to turn brown but make sure the bottom doesn’t burn either. Finally enjoy! Comments of questions welcomed.

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Upgrade your Food Game!
~Love Miss Shawna~

Vegan Chocolate cupcakes with strawberry surprise!

Hello fellow vegans and those just trying to eat healthy! I made these for the 4th of July and had no complaints:) I’m not vegan, but baking vegan is ideal when your dairy free and want a healthier alternative to processed goods. I have the recipe posted with just a few tips….

Going down the ingredients list, I used King Author’s unbleached all purpose flour(GMO free). This could easily be turned Gluten free with the choice of flour too.
I used Ghirardelli Cocoa powder (GMO free) *You can check these companies sites to see their non GMO claims.
Unrefined sugar of course is needing, and I used light brown sugar since the recipe didn’t specify.
The choice of oil would probably make a difference in taste. I used coconut oil and the cupcakes didn’t even have a coconut flavor so not to be worried.
Now for the filling…I either like to stuff my cupcake with lots of filling or the recipe doesn’t give an accurate amount to use. I recommend having more than just 2 cups of strawberries. With this recipe I made 2 1/5 pans of full cupcakes and had to make the filling twice. The second time I added bananas to the mix. Yum! I also didn’t see the point of cornstarch as it just clumps up into white chunks in the mix. A simple simmer of organic strawberries with cane sugar added is perfect.

Finally cut out the middle of the cupcakes carefully and set the left overs aside for another creative dessert. You could even make cake balls with them! I ended up getting creative with my soul sister and making a mini peach cobbler. We simple mixed the cupcake crumbs in some water and honey then made a layer at the bottom of a baking pan. She then simmered peaches on the stove, could add cane sugar, cinnamon, or vanilla extract. We added the peaches on top of the chocolate layer and heated in the oven 350 degrees for about 15 minutes. It was donut good, and the crumbs weren’t wasted. Get creative!

Hope you enjoy this recipe! These are nice and rich. A little heavy without the egg but feel free to add one if your not vegan and let me know how it turns out.

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Vegan Chocolate cupcake recipe:

Upgrade your Food Game!

Anti-Inflammation smoothie that works with evidence!

This shake has saved me from having awful pain all day to hey I can bare this pain. Inflammation is the result of your body trying to heal itself and is part of the healing process, but its painful and annoying. I’m no stranger to inflammation, but after being hit at 60 MPH a new level of inflammation happens. I got this recipe from food babe and then found an article explaining why the ingredients will help with inflammation. At first I thought what so special about these ingredients? which is why I’m sharing this gem of smoothies because my daily levels of pain is the proof of its effectiveness. I now start my day after lemon in warm water of course with this smoothie! I make ginger root tea and let it set to cool. You can add honey if you want a sweet taste to the smoothie. Pour ginger tea in blender. I chop up a whole leaf of kale stalk and all into the blender. I add organic blueberries and strawberries. Add some chopped celery and blend well. Last add Hemp seeds as the recipe says. Only add later after everything is blended and use the pulse setting carefully to have less of a mess in your blender. We want all the ingredients in our glass not the sides of the blender.

Hemps seeds after berries are blended with everything else.

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Here is the original recipe from food babe using ginger root instead of tea.

Much like food babe I didn’t want to turn to anti-inflammatory drugs, but not treating the inflammation wasn’t an option. I’ve found this smoothie to be very effective on days I can’t get out of bed from pain. Healing is a process. This smoothie helps ease the pain for me. Ginger root just by itself is helpful. Do your own research on anti-inflammation ingredients to help improve your health!

The article explaining anti-inflammation foods is from Mother Nature Network and have great posts on healthy living.

According to MNN, One strawberry shake can balance the inflammation out caused by a Western style breakfast meal. This makes feel better when adding my strawberries. I love food science!  And as always….

Up Grade Your Food Game!

Easy Pasta Olive Garden style

Hi! Welcome to another easy healthy recipe that I made up while in the kitchen. Since on my health journey for real whole foods, I’ve keep some things, while tossed other ingredients out of my life forever! One ingredient that can go either way for me is wheat, but wait I love pasta! So I’m creating recipes with alternative pastas or ones with the main ingredient being something besides wheat. There are bean pastas I have tried and will hopefully be able to share later. I picked up some new items on my last Earth Fare trip. One was fettuccine with ingredients being: Unbleached flour, parsley, garlic, and water. Pretty simple and although I was afraid this wouldn’t taste anything like the Olive Garden fettuccine my taste buds imagined I was luckily wrong. The texture was perfect and cooked just like the stuff in the box. Most pasta’s main ingredient is semolina, which is wheat and actually healthy if your not going gluten free. Organic is ideal in that less preservatives are added. Unbleached flour isn’t gluten free, and is usually just a wheat that is ground more fine than wheat grains made for pasta. The desired texture and experience of trying new food products is the goal here. So here is a pic of the ingredients I used to make this recipe as seen below.
pasta chicken

Choose your favorite organic pasta sauce or get crazy and make your own, but I’m trying to keep this easy 😉 I like the garlic roasted version the best. Chop up some organic chicken tenders to cook in the pasta sauce with a little amount of olive oil to help keep the chicken and sauce from sticking. While that is cooking in a skillet have water already boiled to add your pasta.


Simple pour chicken and sauce over pasta and your taste buds will thank you and so will your wallet on not spending money at Olive Garden.


I enjoyed the flavors and taste so much that I made this recipe three days in a row.  Talk about needed a pasta fix.

Upgrade Your Food Game!