Flourless Chocolate Chip Chickpea Blondies with Sea Salt {vegan, gluten-free & healthy}

Posted by Wendy Lucas on September 5, 2015 at 4:05 PM Comments comments (0)

Flourless Chocolate Chip Chickpea Blondies with Sea Salt

{vegan, gluten-free & healthy}


this is a re-post of the blog / recipe by

Plant-Based Frappucino

Posted by Wendy Lucas on July 7, 2014 at 4:40 PM Comments comments (0)

Plant-Based Frappucino Recipe

Homemade * Guilt-Free * Dairy-Free * Vegan * Refined-Sugar Free * High in Protein

  • 8-10 ounces strongly brewed Decaf Coffee. Why decaf? Because I'm super sensitive to caffeine!
  • 1 scoop @plantfusion vanilla protein powder
  • 3-4 dates
  • 1 frozen banana
  • 2-3 ounces unsweetened coconut milk (or you could use almond or hemp milk)
  • 6-10 ice cubes

         Blend and enjoy!



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Ginger Molasses Cookies (GF, Vegan)

Posted by Wendy Lucas on April 11, 2014 at 2:35 AM Comments comments (0)



Made with protein-rich almond flour and blackstrap molasses, these cookies are surprisingly loaded with iron, calcium, copper, magnesium, and potassium. Naturally sweetened with pure maple syrup, they are also free of the most common allergens --> eggs, dairy, peanuts and gluten.

Blackstrap molasses is a sweetener that is low on the glycemic index, making it safe for diabetics.  It's high mineral content is thought to help improve menstural cramping.  Read more about the benefits of blackstrap molasses here.

Ginger Molasses Cookies

makes 12 cookies

Inspired by this recipe



1 1/2 cups almond flour (almond meal)

2 Tablespoons coconut oil, softened

1/4 cup pure maple syrup

1 Tablespoon blackstrap molasses

2 teaspoons ground ginger

1/8 teaspoon fine sea salt

1/4 teaspoon baking soda



  1. Combine all of the ingredients in a medium bowl, and mix until a thick batter is formed.
  2. Chill the batter for 30 minutes in the fridge, to make sure it’s nice and firm before scooping.
  3. Preheat the oven to 350F and drop the batter by rounded tablespoons onto a baking sheet lined with a Silpat, or parchment paper.
  4. Use a wet fork to flatten each dough mound, into your desired cookie thickness. If you’d like a sugar topping, try sprinkling a bit of low-glycemic coconut crystals over the tops before baking.


Bake for 8-10 minutes, until firm around the edges, but still soft in the center.

Allow to cool on the pan for 10 minutes before transferring to a wire rack to cool completely. 

Serve with a cold glass of homemade almond milk, and enjoy!


Creamy Green Smoothie

Posted by Wendy Lucas on January 31, 2013 at 4:05 PM Comments comments (0)

I am a big fan of Green Smoothies! Drinking Green Smoothies are a great way to boost your daily nutrition, especially if you don't eat enough leafy greens (kale, spinach, red leaf lettuce, romaine, etc.)  

The basic ingredients for a good green smoothie.... a blender (I use the cuisinart smart power and it works great), I have yet to invest in a VitaMix (one day!) .... fresh, raw leafy greans, fresh or frozen fruit (I like to use a creamy fruit like mango or banana along with berries or acai), hemp/chia/flax seeds for added proteins and healthy omega's, and some almond milk or juice! That's it!  You could always add other superfoods in like maca root powder, cacao nibs, or protein powder (Sun Warrior Raw Vegan - classic protein - is my fave!).

Here is the recipe for my Creamy Green Smoothie! Enjoy! 

Green Smoothie Recipe

Posted by Wendy Lucas on June 18, 2012 at 12:25 AM Comments comments (0)

Green Smoothie Recipe (see picture for ingredients): 

This delicious, creamy green smoothie is packed with many nutrient-rich ingredients including vitamins, minerals, fiber, flavanoids, and of course water for hydration. Here is a breakdown of just some of the benefits of what's in this nutritious, delicious drink;

Apples help with diabetes management, cancer prevention, weight loss, asthma help, lower cholesterol, and more.

Romaine lettuce is an excellent source of vitamin A, vitamin K, folate, and vitamin C. In addition, romaine lettuce is a very good source of dietary fiber, molybdenum, manganese, potassium, and iron. It is also a good source of vitamin B1, vitamin B2, vitamin B6, omega-3 fatty acids, magnesium, calcium, phosphorus, and copper. 

Cucumbers are full of anti-oxidants and are nature's anti-inflammatory.

Bananas provide you with lots of energy. Bananas are a great alternative to energy drinks and coffee when you need an afternoon "pick-me-up". Bananas help restore and maintain regular bowel function. Bananas help the body deliver oxygen to the brain, as well as helping balance water in the body. Bananas as a hangover cure, blended with yogurt and honey, can help balance blood sugar levels and restore lost vitamins from a night of partying! 

Lemons not only smell fresh, clean, and amazing, but they fight bloat when added to water, they add flavor to chicken, veggies, and lemons increase concentration and alertness.  Lemons help fight acne. Lemon mixed with hot water and honey help to fight a fever or the chills. 

Almond Milk is a great alternative to cow's milk, as it is has a surprisingly rich and creamy taste. Rich in Vitamin's A, E and D. Low in calories. Although low in protein, the unsweetened version has 0 g of sugar compared to over 10g of sugar in cow's milk. Higher in calcium than cow's milk (almond milk contains around 475mg per 1 cup compared to cow's milk 1 cup has only 290mg of calcium!). Original, unsweetened almond milk is low in calories which is good for dieters! Only 40 calories for 1 cup! The original will have higher calories (60-70).  If you haven't switched from cow's milk to almond, I highly recommend making the switch! 


<3 Wendy

Yummy (Protein) Balls

Posted by Wendy Lucas on April 15, 2012 at 6:15 PM Comments comments (0)
I like to spend my weekends creating delicious high-protein snacks.
Today, I came up with these delicious Dark Chocolate Peanut Butter Coconut Protein Balls.  They are very delicious, high in protein, low in carbs, easy to make, and very addicting

Couple Sprinkles of Slivered and then Crushed up Raw Almonds
About 10-15 dried cranberries or golden raisins (optional)
Almond Coconut Milk Blend (just enough to mix everything together in bowl).
Shredded Coconut (unsweetened)

Mix everything except shredded coconut together in a bowl with a spoon. 
Form into balls.
This recipe made 4 balls (I already ate one) =) 
Top with Shredded Coconut.

Refrigerate to harden a bit.

Recommended Serving:
Women: 1 Ball
Men: 2 Balls (no pun intended)

Enjoy your Balls!