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 dayūüėú


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!

Juicy spiced baked chicken and veggies.

I love to experiment with spices. They add flavor, health benefits, and replace harmful chemicals like MSG. My spice crack of choice is rosemary, because it goes well on almost anything to me. This recipe was made from my experiment with thyme. I didn’t know thyme went so well on chicken until I had a good friend make it for dinner at which decided thyme needed to be in my spice collection as soon as possible. This recipe is very easy for the days I want to keep my healthy living but have no energy to cook. The combination of the spices I chose to make this dish made it the kind you may burn your mouth with from impatience of eating it, yes it’s that good.



~Organic chicken breast w/ rib meat. I buy Publix’s Green wise two pack chicken.
~Organic olive oil
~Organic stew tomatoes ( 1 or 2)
~Organic or regular yellow onions (1 or 2)
~Organic fresh cilantro
~Organic dried basil
~Organic garlic granules
~Organic dried thyme
~Kosher salt
~1/4 cup water


First simply find a dish like shown above and add olive oil to the bottom just enough to keep things from sticking. Diced up the onions and tomatoes to your desired size. Place the diced veggies around the edge of the pan leaving room in the middle. Dash your desired amount of salt, garlic, and basil on the veggies. Then spice both sides of the chicken with salt, garlic, and thyme. Place the chicken in the middle, then add some of the fresh cilantro as a finishing touch. Drizzle olive oil over the veggies and add about 1/4 cup of water to the pan. You just want enough to keep the chicken juicy but not an inch of water. Cover and cook 30-40 minutes at 350 degrees. Once cooked, add some fresh cilantro on top and Wha La! A healthy, easy meal that I promise you’ll make again.

Here’s to Upgrading your Food Game and Keeping it Real!

Make your house smell like Apple Strudel from scratch!

There is this caf√©’ 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 ~ https://www.youtube.com/watch?v=ST59IaiCUdA ~ 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 ūüėČ 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!

Pastries are like a piece of heaven to me so….Cinnamon roll time!

Hello! My name is Shawna and I have a pastry addiction. The smell and thought of a fresh baked good takes me back to some fairy tale land were there is endless turnovers, pies, and donuts. But wait! I’m a foodie now and bleached flour and refined sugar is no longer welcomed. That’s okay because there are plenty of healthy alternatives that contain the real stuff that makes a pastry, a pastry! It’s those little things you don’t notice until you become aware like the long list of ingredients on those store bought cinnamon rolls. I’m not condoning any company or person who chooses to eat the F.A.D. (failed American diet) I’m just sharing my experience for those who want to make a change, but feel overwhelmed at not being able to eat their favorite foods. Like I’m going to give up cinnamon rolls haha…No…So first option is to make your own in which I would just use organic ingredients and unrefined sugar. The other option is buying already made cinnamon rolls from a whole foods store. I just want to show the difference in making healthy choices to give awareness. When eating healthy you have to constantly check ingredients that you have listed as bad for your health and scan every list for those ingredients. The longer the list the better chance for me to just give up and put it down because a cinnamon roll should not have over 30 ingredients! The ones to look out for in pastries for example could be ADA, refined sugar, bleached flour, hydrogen oils, MSG(modified anything), and artificial flavors. Really is it that hard to just to use real cinnamon than artificial flavor!? Don’t forget the FDA is approving all this ingredients even though they are not used in the same brand of stuff in other countries. Research yourself to see what I mean. Anyways I take a healthy fresh baked cinnamon roll over a cold processed one any day.

Here is an example of a processed cinnamon roll¬†ingredients list…..
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Can you read all that?! I know it is not the best picture but really why does a cinnamon roll need all those ingredients especially when half of them are not even real food? I can already spot the ADA listed. Start looking at ingredient lists to see what you can find the FDA trying to poison you with seriously I shouldn’t have to worry about these things when in another country those harmful ingredients are not allowed or used in the same exact brand name company products. Yet some how they are added into our food supply?!

Here is a real cinnamon roll compared to what is offered above….

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Do you see how big of a difference in length of ingredient lists that is? I’m giving props to this company for not using unnecessary ingredients.

You can research yourself to see the difference or just start reading labels.  Just like the can says, these were immaculately delicious!


I’m glad to enjoy a healthy¬†pastry that isn’t linked to disease later because that really is a piece of heaven and peace of mind.

Here’s to Keeping it real!