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Vegan Smashed Pea and Avocado Toast

Vegan Smashed Pea and Avocado Toast

First, there was Avocado Toast. And then…there was Smashed Pea and Avocado Toast! I’m a huge avocado toast fan, not gonna lie. It’s fast, satisfying and you can jazz it up in so many different ways. My recent new favorite version of avocado toast is 

The Best Vegan Caesar Kale Salad Recipe

The Best Vegan Caesar Kale Salad Recipe

Are you ready for the best Vegan Caesar salad you’ve ever had? Before I went vegan and before I ventured on to following a plant-based lifestyle, I used to LOVE a good Caesar Salad. I loved the flavor of the dressing and loved that it 

SOSH 24: Joyce Hale

SOSH 24: Joyce Hale

Click the play button below to listen to Nurse Kristin’s interview with Joyce:

In the episode of Stories of Self-Healing, you are going to hear Joyce Hale share her story about overcoming Lupus. Just a few years ago, Joyce’s Lupus had advanced to the point where her medications were not stopping the progression of her illness and almost every organ in her body attacked by this disease. She was having daily seizures which were causing her to face the reality that soon, she would no longer be able to work.

Joyce already had a titanium plate holding one side of her jaw together and was recently informed that she would need to get another plate to hold the other side of her jaw together. Doctors told her that the only way avoid this was to get her Lupus under control.

But after years of struggling with this disease, her health started to improve. In a last ditch effort to “try anything”, Joyce decided to try eating a Whole Food Plant Based Diet. After only a couple of weeks, her seizures lessened, she was able to reduce the doses on some medications.

Over the next couple of years, Joyce dug deeper into plant based nutrition and today, Joyce is Lupus Free and 100% Medication Free. And today, she is here to share her journey and story with you.

Subscribe to Stories of Self-Healing!

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Warm Spring Salad

Warm Spring Salad

When coming up with new recipes to make, one of my favorite things to do is to find what is local and what is in season. Not only does shopping and cooking this way provide a higher nutritional value in the food you eat, but 

Vegan Scalloped Potatoes with Mushrooms and Collard Greens

Vegan Scalloped Potatoes with Mushrooms and Collard Greens

These vegan scalloped potatoes are a perfect example of a classic comfort food.  What’s not to love about potatoes in a casserole dish, covered with a creamy cheesy sauce? Comfort foods can leave you feeling nostalgic and remind you of happy times with family and 

Hearty Detox Salad

Hearty Detox Salad

Eat the rainbow. This has been something that I’ve been working on lately. Eating foods that have a variety of colors and a variety of nutritional benefits.

And this salad is just that. It is created with a rainbow of colors and delicious ingredients that you can feel great about and enjoy eating.

I’m still on this kick where I am working on eating one really big salad every day. A salad a day, that’s what I call it. I generally like to have the salad for lunch and then have a little more of a savory meal for dinner.

One thing that I love about this hearty detox salad, is that you can make a big batch of it and eat it throughout the week.

You can really use a wider variety of ingredients for this salad if you’d like, but try to make sure that you include the red cabbage for some crunch and the parsley to get in some fresh herbs. They also happen to be good detoxifying foods and this is a detox salad.

For this salad, you can either chop everything up by hand or use a food processor to do the work. It’s up to you.

I like to drizzle some lemony tahini dressing on this salad at the end.

This salad is fresh, it’s filling, it’s simple, it’s plant based, it’s oil free, and it’s full of flavor. Enjoy.

Hearty Detox Salad

Total Time 15 mins


  • 2 Cups Chopped Red Cabbage
  • 3 Cups Chopped Kale
  • 6-8 Large Chopped Brussel Sprouts
  • 1 Cup Shredded Carrots
  • 1/2 Cup Chopped Parsley
  • 1/2 Cup Chopped Green Onions
  • 1/2 Cup Chopped Almonds
  • 1 Chopped Avocado optional
  • 1 Cup Chopped Cherry Tomatoes optional
  • Tahini Dressing


  • Add all ingredients to a large bowl and stir to combine. Serve immediately. If this won't be eaten immediately, add avocado and tomatoes right before serving (if using) along with dressing. This salad can be stored in an airtight container in your refrigerator for up to 2 days with the dressing and up to 3 days without. 
Smashed Potato Nachos

Smashed Potato Nachos

  What kind of cheese isn’t yours? Nacho Cheese! (Not yo cheese)  I’ve always loved that joke, regardless of how cheesy it is… LOL!   When I was in nursing school, I used to go out for nachos A LOT. I’d take nursing classes during 

Plant Based Pad Thai Salad

Plant Based Pad Thai Salad

A Salad a Day. That’s been my jam lately. Eating one big ole’ salad each and every day. Well, when you eat the same type of dish everyday, you need a little variety right? So, I got to thinking, what is my favorite kind of 

5 Healthy Plant Based Snacks to Satisfy Your Food Cravings

5 Healthy Plant Based Snacks to Satisfy Your Food Cravings

Let’s face it, most of us deal with food cravings from time to time. Whether we crave potato chips, pizza, chocolate or cheese, there is something out there that the majority of us crave and want on occasion.

But guess what? There’s good news. There will come a day when you no longer crave these foods.

There will come a day when you drive past a fast food restaurant without even thinking about pulling into the drive-through. There will come a day when you no longer choose your grocery store based on whether or not there is a Starbucks in it so you can get your Caramel Macchiato.

There will come a day when you for real crave salads and hummus. There will even come a day when you realize that you’ve gone an entire month without eating cheese and you no longer miss it. And yes, there will also come a day when you choose a piece of fruit over ice cream because you honestly wanted that fruit more than you wanted ice cream.

It might seem far fetched but here’s the deal…

When you eat healthy food, you crave healthy food. When you eat crap food, you crave crappy food.

And once you really start to enjoy healthy plant based foods, these foods that you used to crave, the potato chips and candy bars, they are going to taste too sweet. It’s going to be too much and they will start to taste overstimulating. They won’t bring you the pleasure that they used to. It won’t taste how you remember it.

So how do you start craving healthy foods over crappy foods?

Well, eating healthy foods is a great way to begin.

“If you start eating healthy foods, will you start craving healthy foods overnight?” Probably not. But that’s okay.

It might suck at first when you give up these foods that used to give you a bit of a rush, but those foods aren’t serving you. They aren’t serving your health and I have a sneaky suspicion that when you cave into the craving, that you might not feel so great about yourself.

But here’s the good news. Each and every bit you take is a new chance. It’s a new beginning on your journey towards health.

So while your last bite might leave you feeling a little disappointed, your next bite is your next chance to feel like a rock star.

So what are some healthy snacks that you can start incorporating into your day? I’m so glad you asked.

Here is a list of My Top 5 Healthy Plant Based Snacks to Satisfy Your Food Cravings. And, there may or may not be a desert recipe added in at the end as a bonus…


Veggies and Dip:

One of my favorite snacks is veggies and dip. The secret to having veggies and dip actually satisfy you is to have a bad ass dip. Here are my 3 favorite dips for veggies:

Roasted Beet Hummus






Sweet Onion Dressing






Ranch Dip








A Cup of Soup:

A cup of soup is one of my personal favorite snacks. There’s just something about warm food that is so satisfying. But when having soup as a snack, it’s important to remember to have a cup of soup, not and entire bowl. I often make a big batch of soup at the start of the week so I have a pot in the fridge, ready to get heated up on those busy days. Here is one of my favorite soup’s to make:

Everyday Lentil Soup







Tu-No Salad Wrap

This is another common meal for me to make at the start of the week. I love adding this Tu-No to salads or even wrapping it up in a nice piece of Romaine Lettuce to have a Tu-No Salad Lettuce Wrap. A Tu-No Salad Lettuce Wrap makes a great little snack. You could even put about 1/4-1/3 cup of this on a piece of toast.

Tu-No Salad







Loaded Avocado Toast

A piece of avocado toast can make a great snack. Just pop a piece of bread into the toaster and when it’s done, put a couple slices of avocado on there and your good to go! I like to jazz mine up a little and put some of the roasted beet hummus on the toast, then add the avocado, maybe a few slices of cucumber and a pinch of oregano. There are so many ways to make avocado toast. It’s kind of amazing.









A Piece of Fruit

Did you know that the USDA recommends that we eat at least 2 pieces of fruit each day and that according to the CDC, on average, only about 1 in 10 of American’s actually eat that much fruit each day? So, the next time you have a sweet tooth, grab an apple, grab an orange or a mango, some melon or pineapple. Bottom line, give fruit a try. Not only is it naturally sweet, but it’s also really hydrating, it’s packed with fiber and fruit is loaded with phytonutrients.  You really can’t go wrong with grabbing a piece of fruit.



And as promised, here is a desert for those days when you do just want a sweet little indulgence. Nice Cream is my go to for such occasions. The trick to this is to always have ripe bananas in your freezer. The riper the banana, the sweeter the nice cream. Don’t freeze them when the peel is still a little green. Wait until there are brown spots on the peel, then peel and chop the banana into quarters, put it in a freezer bag and you will be ready to make nice cream on the fly.

Cherry Garcia








To Your Health and Happiness,

Nurse Kristin

Oil Free Roasted Beet Hummus

Oil Free Roasted Beet Hummus

When I was in my early 20’s, I used to have “Girls Night” all the time with my girlfriends and there was one girl in the group who was vegan. One week, we decided to have a potluck and guess what everyone brought… Veggies and