Oven Roasted Zucchini and Asparagus with Whole Grain pasta

By Ti-An DeMartines

Serves 2.

*Make this recipe gluten-free by using brown rice pasta.


  1. -2 cups of raw zucchini, cut into small cubes

  2. -1 cup of raw asparagus, cut into small pieces

  3. -2 teaspoons of extra virgin olive oil

  4. -1 clove minced garlic

  5. -1/2 teaspoon of dried ground oregano

  6. -1/2 teaspoon of red chili flakes

  7. -2 tablespoons of tomato puree

  8. -2 tablespoons of fresh parsley, finely chopped

  9. -2 cups of whole grain pasta, cooked

  10. -salt and black pepper to taste

In a large oven pan, place chopped zucchini, asparagus, oregano, garlic and

1 teaspoon of olive oil inside and mix together. Spread the vegetables evenly

to cover the pan. In a preheated 350 degrees F oven, roast the

vegetables for 30 minutes, or until tender and slightly browned, with the

first 20 minutes covered by foil. Cook pasta until desired texture is

obtained. In a large bowl, mix pasta and roasted vegetables together.

Add 1 teaspoon of olive oil chopped parsley and salt and pepper to taste and

  1. mix.Serve hot.

"Field of Greens" Wilted Spinach With Lemon and Pine Nuts

Serves 1


1/4 large bunch spinach OR about 3 cups spinach

1/4 tablespoons Extra virgin olive oil

1/4 clove to 2 cloves garlic; peeled & finely chopped

1/2 teaspoon Fresh lemon juice

1/4 tablespoon Pine nuts; toasted

Sort through spinach, discarding stems and bruised or yellow leaves.Wash spinach in plenty of cold water; if sandy, wash the second time,then spin dry. (or dry on paper towel).  And water left on the leaves will help it to wilt quickly.) Heat oil in large saute pan over medium-heat.  Add garlic and lemon juice. Saute for 1 minute.Turn heat to high. Add spinach, 1/4 tsp. salt and a few pinches of pepper. Wilt spinach, tossing with tongs to coat leaves with hot oil and garlic. Toss in pine nuts.  Add more salt and pepper if desired. Serve immediately.


TO TOAST PINE NUTS:  The nuts can burn quickly, so keep eye on the pan. Place nuts in dry skillet and toast them over very low dry skillet and toast them over very low heat, stirring or shaking the pan as needed until they're golden and fragrant, about 5 minutes.


Source: "Fields of Greens" Cookbook. Brought to you and yours via Nancy O'Brion and her Meal-Master.

Lemony Chickpea Salad with Avocado

By Ti-An DeMartines

Serves 2.


  1. -2 cups of chickpeas, soaked and drained

  2. -1 ripe avocado, diced

  3. -2 green onions, chopped

  4. -1 ½  tablespoons of Dijon mustard

  5. -1 ½ tablespoons of chopped parsley

  6. -1 tablespoon of extra virgin olive oil

  7. -Juice of 1 lemon

Mix lemon, olive oil, and mustard. Pour onto chickpeas and avocado. Add onions and parsley. Stir and serve.

Tasty Pureed Vegetable and Bean Soup

By Ti-An DeMartines

Serves 6.


-1 Pacific Foods low sodium organic vegetable broth

-2 cups of water, or enough to cover vegetables

-5 celery stalks, chopped into large chunks

-1 medium sized white onion, chopped into large chunks

-1 clove of garlic, peeled

-2 cups carrots, chopped into large chunks

-2 green zucchini, chopped into large chunks

-2 cups dried or canned navy beans

-2 tablespoons dried parsley flakes

-2 tablespoons dried oregano flakes

-¼ cup fresh basil

-1 teaspoon dried rosemary

-½ cup tomato puree

-4 tablespoons of extra-virgin olive oil

-2 tablespoons of Tamari

-1 tablespoon of rice vinegar or apple cider vinegar

-Salt and black pepper to taste

In a large pot over medium high-high heat, sautee 3 tablespoons of extra-virgin olive oil with garlic, onion, celery, oregano, parsley, basil, and rosemary for approx. 3 minutes. Do not let herbs burn. Turn heat down to medium and add tomato puree, Tamari, vinegar, zucchini, and carrots. Stir to coat all the vegetables with the tomato puree. Pour in vegetable broth, water, and beans, and stir. Partially cover the pot, stirring occasionally. Cook soup for about 45 minutes, or until vegetables are tender. Remove pot from heat and let cool for 10 minutes. Using a blender, food processor, or hand-held blender, puree the soup until completely smooth. For a very smooth texture, strain soup in a fine sieve. Portion out soup into bowls, and drizzle approximately ¼ of a tablespoon of olive oil in each bowl. Serve immediately.

Coco Cocoa Banana Bites

By Ti-An DeMartines

These little bites of heaven are a coconut and chocolate lover’s dream! Full of good-for-you fats and low glycemic, you’ll only need one or two of these to satisfy your sweets craving, and as a bonus - you won’t have to deal with the sugar crash later on! They are no-bake and so easy to make - a perfect treat to whip up with your kids. Naturally gluten free, these can also be made nut free by replacing the walnuts with shredded coconut instead.

Makes approximately 30 bites.


- 1 cup coconut manna

- 1/3 cup coconut oil

- 2 tbsp cocoa powder

- 1 tbsp coconut jam

- 1 teaspoon coconut sugar

- 1 banana, mashed

- 1/4 cup walnut pieces or shredded coconut

- mini candy cup wrappers

  1. 1.Fill a large bowl with hot water from the tap and submerge your jars of coconut oil, coconut jam, and coconut manna for 10-20 minutes or until melted.

  2. 2.In another large bowl, combine the coconut manna, coconut oil, coconut jam, banana, cocoa powder and coconut sugar and mix until smooth.

  3. 3.On a cookie sheet, place your candy wrappers in rows.

  4. 4.Spoon the mixture into the wrappers, filling them to the brim.

  5. 5.Top off with walnuts or shredded coconut.

6. Cool in the fridge or freezer for at least 20 minutes before serving. During the   summer months, keep the bites in a container in the refrigerator or freezer to prevent melting.

7. Enjoy!


Recipe Legend






Refined sugar-Free


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