Physical Therapy Associates Celebrating its 40th Anniversary in November with Deals & Surprises


Starting November 13th, Physical Therapy Associates will be celebrating 40 years of serving the Spokane community. Monday through Friday that week, a different treat will be available for anyone who visits Physical Therapy Associates. All week long there will be deals on classes, including sessions with Elevation Fitness.

On Friday November 17th, Physical Therapy Associates will host a birthday bash from 5:30-8:00 PM with Glassybaby. It’ll be an evening of fun and shopping and a celebration of 40 years of business while benefiting The Freeman Strong Fund. Glassybaby is a Seattle based company with a passion for giving and giving back. 10% of proceeds from each hand blown glass tea light sold during the bash goes to The Freeman Strong Fund.

“It’s hard to believe Physical Therapy Associates has forty years under its belt,” says owner Kelly Risse. “We started with a passion to help our community, and that drive is stronger than ever. We invite everyone to join us each day the week of November 13th, and especially for our Big Birthday Bash!”

Water vs. Electrolyte Drinks

As a universal rule, water is the primary source for rehydration for any athlete during a workout, event, or everyday life. However, When the revolutionary drink Gatorade was created for the Florida Gators football team, how to hydrate has become a seeming rivalry between the trusted water and the up and coming electrolyte drink. To answer the question which drink is better for an athletes body during intense spans of activity, a comparison of the overall goals and benefits of each must be examined.

Water has been used as a tool for survival since humans have existed, mostly because it offers no serious nutritional setbacks. This, along with the fact that the majority of the human body is comprised of water and uses water to maintain body temperature, transport oxygen and nutrients, and dispose of waste, serves as a serious argument that water is the most necessary natural element for humans. Water offers a no calorie, easily absorbed solution to thirstiness and dehydration, and is a perfect source of hydration for athletes enduring extremely intense, shorter workouts.

However, the invention of electrolyte drinks wasn’t just a marketing ploy to make quick cash. There are noticeable benefits to these drinks that water cannot provide. Sports drinks contain certain electrolytes and carbohydrates that need to be replaced in a long endurance workout. These drinks can replace these electrolytes and carbs that are naturally lost during a workout more effectively than water. Additionally, sports drinks are generally a more appealing taste to athletes, which in turn could lead to more consumption, which then leads to a quicker replenishing of the electrolytes and carbohydrates. Yet with these benefits, sports drinks also has some problems. The primary concern is the extra calories in every drink. Some drinks contain over 150 calories per drink, equivalent to 10 teaspoons of sugar, which can counteract the benefits gained.

However, a serious concern that must be noted is hyponatremia– the rapid loss of sodium in the blood caused by over hydration. Yes, it is possible to over drink during workouts or athletic events. This can be done by drinking too much water and too much of a sports drink.

Overall, because sports drinks cannot defend against hyponatremia and also add unnecessary calories for a normal athlete, the general rule should be to stick with water, with the possible exceptions to long, high endurance activities. Yet even then water is still a very acceptable tool for rehydration.

Sources: and

The Benefit of Arthroscopy

Stemming from the Greek arthro (joint), and skopein (to look), arthroscopic surgery redefines the conventional definition of surgery by making a small incision and inserting “pencil–sized instruments” to expose the structures inside the joint. This allows surgeons to not only finalize a diagnosis, but operate with little collateral damage to other areas of the body. By maximizing efficiency and minimizing unnecessary steps, arthroscopic surgery has become the best form of surgery for joint injuries and diseases.

The necessity of arthroscopy speaks for itself. It is stored as the final piece in an arsenal of medical tools used for diagnosing injuries and diseases. Following a “thorough medical history”, a physical examination, occasionally X-rays, with the usual MRI or CT scan, arthroscopic surgery seals a diagnosis with more accuracy than “open” surgery or X-ray, MRI, and CT studies.

Because of the noticeably reduced physical wear and tear on the body, arthroscopic patients are almost always treated as outpatients and are home within hours of the surgery. The overall healing process and rehabilitation is reduced favorably for patients. As opposed to “open” surgery, the tiny incision and the work that takes place inside that incision minimizes bleeding and shows a sizable reduction in complications, physical pain and infections, proving that arthroscopy should be considered a standard.

For patients searching for a path that reduces unfavorable complications and increases efficiency and accuracy, arthroscopic surgery is the obvious road to travel.

Sources: and

Gluten Free Recipes



  • 1 cup brown rice flour or millet flour
  • 1/4 cup almond meal
  • 3/4 cup oat bran
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt
  • 1/8 tsp cloves
  • 1/2 cup sugar
  • 1/4 cup brown sugar
  • 2 Tbs molasses or agave
  • 1/4 cup ground flaxseed
  • 1 cup pumpkin puree
  • 1 egg
  • ¼ cup unsweetened almond milk
  • 1 1/2 tsp vanilla
  • 3 cups oats
  • 3/4 cup dried cranberries or cherries
  • 3/4 cup chocolate chips


Heat oven to 350F. Lightly grease a deep baking sheet.

In a medium bowl mix brown rice flour, oat bran, baking powder, cinnamon, nutmeg, salt, and cloves. In a large bowl blend sugar, brown sugar, molasses, flax, egg, pumpkin, almond milk and vanilla. Add flour mix into sugar mix, stir in oats, cranberries or cherries and chocolate chips.

Drop and spread dough evenly into the baking sheet, baking until golden, about 20 minutes. Allow bars to cool in pan. Cut bars into 16 pieces.

Yield: 16 bars

Quinoa Salads


1 cup quinoa
2 cups water
1/4 cup extra-virgin olive oil
2 limes, juiced
2 teaspoons ground cumin
1 teaspoon salt
1/2 teaspoon red pepper flakes, or more to taste
1 1/2 cups halved cherry tomatoes
1 (15 ounce) can black beans, drained and rinsed
5 green onions, finely chopped
1/4 cup chopped fresh cilantro
salt and ground black pepper to taste
  • 1 Avocado

Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool.

Whisk olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes together in a bowl.

Combine quinoa, tomatoes, black beans, avocado, and green onions together in a bowl. Pour dressing over quinoa mixture; toss to coat. Stir in cilantro; season with salt and black pepper. Serve immediately or chill in refrigerator.

Makes 6 servings




  • 1/2 cup quinoa
  • 1 1/4 cups water, plus 2 cups
  • 1/2 cup lentils
  • 1 teaspoon Dijon mustard
  • 2 tablespoons red wine vinegar
  • 1/4 cup olive oil
  • 1/4 teaspoon garlic powder
  • 1 lime, zested
  • Kosher salt and freshly ground black pepper
  • 2 green onions, chopped
  • 1 tablespoon chopped fresh cilantro leaves


Put the quinoa in a sieve and rinse in cold water. In a large microwave-proof bowl with a cover, add the rinsed quinoa and 1 1/4 cups water. Cover and microwave on high for 9 minutes. Let it sit for 2 minutes then stir. Quinoa should be tender enough to eat, but with a little “pop” upon biting.

Put the lentils in a sieve and rinse in cold water. In a saucepan, simmer the lentils in 2 cups water until the lentils are tender, but not mushy, about 30 minutes. Drain and cool.

In a small bowl, whisk the mustard and vinegar together, and drizzle in the oil to make an emulsion. Add the garlic powder, lime zest, and salt, and pepper, to taste.

To assemble the salad: In a medium salad bowl, mix the quinoa, lentils, green onions, and chopped cilantro. Top the salad with the dressing, toss to coat and serve.




  • 2 cups quinoa
  • 2 1/2 cups chicken broth, homemade or canned low-sodium broth
  • 4 scallions, light and white green part only, thinly sliced
  • 1/2 cup chopped golden raisins
  • 2 tablespoons rice vinegar
  • 1/2 cup fresh orange juice
  • 1 teaspoon grated orange zest
  • 2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon ground cumin
  • 1 cucumber, peeled, halved, seeded and chopped
  • 1/2 cup chopped flat-leaf parsley
  • Salt
  • Freshly ground black pepper


Place the quinoa in a fine-mesh sieve and rinse under cold water until the water runs clear. Bring the chicken stock to a boil in a medium saucepan over medium-high heat. Add the quinoa and return to a boil. Reduce the heat to low, cover, and simmer the quinoa until it has expanded fully, about 20 to 25 minutes. Uncover, fluff with a fork and set aside to cool.

Place the cooled quinoa in a large bowl. Add the scallions, raisins, rice vinegar, orange juice and zest, olive oil, cumin, cucumber and parsley and toss to combine. Season with salt and pepper, to taste, cover with plastic wrap and refrigerate until cold, then serve.

Serving Size: 3/4 Cup


Quinoa Avocado



  • 1 1/2 cups quinoa
  • 5 pickling cucumbers, peeled and cut into 1/4-inch dice
  • 1 small red onion, cut into 1/4-inch dice
  • 1 bunch Italian parsley, leaves only, chopped
  • 2 bunches mint, leaves only, chopped
  • 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • Juice of 1 lemon
  • 1 1/2 teaspoons salt
  • 3/4 teaspoon freshly ground black pepper
  • 6 romaine lettuce leaves
  • 1 avocado, peeled, seeded and sliced, for garnish
  • Cracked Black Pepper Garnish, (optional)


Bring 3 quarts of water to a boil in a large saucepan. Add the quinoa, stir once and return to a boil. Cook, uncovered, over moderate heat 10 minutes. Strain and rinse well with cold water. Shake the sieve well to remove all moisture.

When dry, transfer the quinoa to a large bowl. Add the remaining salad ingredients and toss well. Serve on lettuce-lined plates, topped with avocado slices and optional cracked pepper garnish.




  • 3-4 cups water or vegetable broth
  • 1 1/2 cups quinoa, uncooked
  • 1/4 cup apple cider vinegar (you may use any flavor you prefer)
  • 2 cloves garlic, minced
  • juice from one lemon
  • 3 tbsp olive oil
  • 1/2 cup kalamata olives, sliced if desired
  • 1/3 cup fresh parsley, chopped
  • 1/3 cup fresh cilantro, chopped
  • 1 red onion, diced
  • 1 cup cherry tomatoes, sliced in half
  • 1/2 cup chopped artichoke hearts (optional)
  • salt and pepper to taste
  • 1/2 cup crumbled feta cheese


In a medium-large saucepan, cook the quinoa in vegetable broth for 15-20 minutes, until tender, stirring occasionally. Allow to cool.In a small bowl, whisk together the vinegar, lemon juice, garlic, and olive oil.

Gently toss the quinoa together with the remaining ingredients, except feta. Pour the olive oil mixture over the quinoa.

Add more salt and pepper to taste and gently stir in the feta cheese.

You may also add any additional vegetables that you like, such as lightly steamed broccoli, snap peas or diced bell pepper.



Delicious Salad Collection



  • 1 can, 14 ounces, black beans, rinsed and drained
  • 2 cups frozen corn kernels
  • 1 small red bell pepper, seeded and chopped
  • 1/2 red onion, chopped
  • 1 1/2 teaspoons ground cumin, half a palm full
  • 2 teaspoons hot sauce, just eyeball the amount (recommended: Tabasco)
  • 1 lime, juiced
  • 2 tablespoons vegetable or olive oil, eyeball it
  • Salt and pepper




  • 2 cups cooked corn, fresh or frozen
  • 1 avocado, cut into 1/2-inch cubes
  • 1 pint cherry tomatoes, halved
  • 1/2 cup finely diced red onion


  • 2 tablespoons olive oil
  • 1/2 teaspoon grated lime zest
  • 1 tablespoon fresh lime juice
  • 1/4 cup chopped cilantro
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper


Combine the corn, avocado, tomatoes and onion in a large glass bowl. Mix together the dressing ingredients in another bowl, pour over the salad, and gently toss to mix.






  • 3 tablespoons extra-virgin olive oil, plus 1/4 cup
  • 2 cloves garlic, minced
  • 1 (1-pound)box Israeli couscous (or any small pasta)
  • 3 cups chicken stock
  • 2 lemons, juiced
  • 1 lemon, zested
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup chopped fresh basil leaves
  • 1/2 cup chopped fresh mint leaves
  • 1/4 cup dried cranberries
  • 1/4 cup slivered almonds, toasted


In a medium saucepan, warm 3 tablespoons of the olive oil over medium heat. Add the garlic and cook for 1 minute. Add the couscous and cook until toasted and lightly browned, stirring often, about 5 minutes. Carefully add the stock, and the juice of 1 lemon, and bring to a boil. Reduce the heat and simmer, covered, until the couscous is tender, but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain the couscous.

In a large bowl, toss the cooked couscous with the remaining olive oil, remaining lemon juice, zest, salt, and pepper and let cool.

Once the couscous is room temperature, add the fresh herbs, dried cranberries, and almonds. Toss to combine and serve.




  • 1 hothouse cucumber, unpeeled, seeded, and sliced 1/4-inch thick
  • 1 red bell pepper, large-diced
  • 1 yellow bell pepper, large-diced
  • 1 pint cherry or grape tomatoes, halved
  • 1/2 red onion, sliced in half-rounds
  • 1/2 pound feta cheese, 1/2-inch diced (not crumbled)
  • 1/2 cup calamata olives, pitted
  • For the vinaigrette:
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoonDijon mustard
  • 1/4 cup good red wine vinegar
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup good olive oil


Place the cucumber, peppers, tomatoes and red onion in a large bowl.

For the vinaigrette, whisk together the garlic, oregano, mustard, vinegar, salt and pepper in a small bowl. Still whisking, slowly add the olive oil to make an emulsion. Pour the vinaigrette over the vegetables. Add the feta andolives and toss lightly. Set aside for 30 minutes to allow the flavors to blend. Serve at room temperature.




  • Coarse salt
  • 1 package fresh mushroom or chicken prosciutto or spinach filled tortellini (recommended: Contadina or Buitoni brands) available on dairy aisle in most markets
  • 1/2 pound fresh baby spinach
  • 1 (15-ounce) can baby artichoke hearts in water, drained and chopped
  • 1 red roasted pepper, drained and chopped
  • 1/2 small red onion, chopped
  • 1 clove garlic, cracked from skin
  • 1 lemon, zested
  • 2 teaspoons lemon juice, the juice of 1 wedge
  • 2 tablespoons red wine vinegar, a couple of splashes
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon fresh thyme leaves, chopped or 1/2 teaspoon dried leaves, eyeball it
  • Black pepper
  • A handful sun-dried tomatoes packed in oil, coarsely chopped


Bring 5 or 6 inches of water to a boil in a large pot. Salt boiling water and add pasta. Cook for 3 to 4 minutes, until pasta is just tender and the tortellini are floating like buoys. Drain tortellini, then cool the cooked pasta by spreading them out on a large plate or a cookie sheet in a single layer.


Coarsely chop baby spinach. Combine with artichoke pieces, roasted red pepper and red onion. Chop garlic, then add salt to it and mash it into a paste with the flat of your knife. Transfer garlic paste to a small bowl and add lemon zest, lemon juice and vinegar to it. Whisk in oil, thyme and pepper. Add pasta and sun-dried tomatoes to the salad. Dress salad and gently toss. Serve or refrigerate.



curried chicken salad


  • 3 whole (6 split) chicken breasts, bone-in, skin-on
  • Olive oil
  • Kosher salt and freshly ground black pepper
  • 1 1/2 cups good mayonnaise (recommended: Hellman’s)
  • 1/3 cup dry white wine
  • 1/4 cup chutney (recommended: Major Grey’s)
  • 3 tablespoons curry powder
  • 1 cup medium-diced celery (2 large stalks)
  • 1/4 cup chopped scallions, white and green parts (2 scallions)
  • 1/4 cup raisins
  • 1 cup whole roasted, salted cashews


Preheat the oven to 350 degrees F.

Place the chicken breasts on a sheet pan and rub the skin with olive oil. Sprinkle liberally with salt and pepper. Roast for 35 to 40 minutes, until the chicken is just cooked. Set aside until cool enough to handle. Remove the meat from the bones, discard the skin, and dice the chicken into large bite-size pieces.

For the dressing, combine the mayonnaise, wine, chutney, curry powder, and 1 1/2 teaspoons salt in the bowl of a food processor fitted with the steel blade. Process until smooth.

Combine the chicken with enough dressing to moisten well. Add the celery, scallions, and raisins, and mix well. Refrigerate for a few hours to allow the flavors to blend. Add the cashews and serve at room temperature.




  • 10 cups coarsely shredded cooked chicken (from about 3 purchased roasted whole chickens)
  • 2 cups roasted red and yellow bell peppers, drained, patted dry, and coarsely chopped
  • 1 1/4 cups paper-thin slices red onion
  • 3/4 cup chopped fresh Italian parsley leaves
  • 3/4 cup slivered almonds, toasted
  • 1/2 cup drained capers
  • 1 1/2 cups (about) Red Wine Vinaigrette, recipe follows
  • Salt and freshly ground black pepper
  • 24 butter lettuce leaves (from about 3 large heads)
  • 1 (4-ounce) piece Parmesan, shaved with vegetable peeler


Toss the chicken, bell peppers, onion, parsley, almonds, and capers in a large bowl with enough vinaigrette to moisten. Season the chicken salad with salt and pepper, to taste.

Place salad into large leaves of lettuce. Drizzle more vinaigrette over the salads. Sprinkle with the Parmesan and serve.

Red Wine Vinaigrette:

  • 1/2 cup red wine vinegar
  • 1/4 cup lemon juice
  • 2 teaspoons honey
  • 2 teaspoons salt
  • Freshly ground black pepper
  • 1 cup olive oil

Combine the vinegar, lemon juice, honey, salt, and pepper in a blender. With the machine running, gradually add the oil and blend until emulsified.


Physical Therapy Associates Recipe Collection


Master Recipe

  • ¾ cup nonfat Greek yogurt
  • 3 Tbsp light coconut milk
  • 3 Tbsp water
  • 2 tsp honey
  • ½ tsp vanilla extract
  • 1 Tbsp Chia seeds or flaxseed
  • 4 ice cubes

Fruit/fiber (choose 1)

  • 1 banana
  • 1 apple
  • 8 strawberries
  • 4 ounces mixed frozen berries
  • ¾ cu seedless red grapes
  • 1 tangerine or small orange

Healthy fats (choose 1)

  • ¼ avocado
  • 1 tsp natural peanut butter or almond butter
  • 1 tsp tahini
  • 1 tsp sunflower seed butter

Flavorings (choose none, 1, or both)

  • 1 tsp unsweetened cocoa powder
  • ¼ tsp ground cinnamon

A typical shake:

  • 320 calories * 15g protein * 11g fat * 7 g fiber




Recipe from

  • 2 tbsp paprika
  • 2 tbsp oregano
  • 1 tsp garlic powder
  • 1/2 tsp cayenne pepper
  • Pinch of salt
  • Pinch of pepper
  • Pinch of onion powder

1 pkg of chicken strips (or 2 breasts sliced)

Sprinkle the chicken with spice. Grill over medium high heat until cooked to an internal temperature of 165F.




Recipe adapted from

Yield: 12 large muffins


  • 1 tablespoon Chia seeds
  • 1 1/2 cups gluten free baking flour
  • 1 1/4 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 2 small to medium ripe bananas, mashed
  • 1 teaspoon canola oil
  • 1/4 cup honey
  • 1 teaspoon vanilla
  • 1 cup shredded zucchini (about 1 medium zucchini)
  • 2 tablespoons unsweetened applesauce
  • 1/3 cup nonfat plain greek yogurt
  • 1/2 cup mini or regular chocolate chips


  1. In a small bowl, mix Chia seeds with 3 tablespoons of water. Allow to sit for 10-15 minutes, until Chia seeds have absorbed the water and become gelatinous.
  2. Preheat oven to 375 degrees F. Line 12-cup muffin tin with cupcake liners.
  3. Squeeze shredded zucchini of excess water with a paper towel! This is an important step.
  4. In medium bowl combine flour, baking powder, baking soda, cinnamon and nutmeg; set aside.
  5. In bowl of an electric mixer, add mashed banana, oil, honey, vanilla and Chia seed mixture; mix until smooth. Add in zucchini, applesauce, and yogurt and beat again until well combined. Slowly mix in dry ingredients until just combined. Do not overmix the batter. Gently fold in 1/2 cup of chocolate chips.
  6. Evenly divide batter into muffin cups. The batter will reach the top of each muffin liner. Bake for 20-25 minutes or until toothpick inserted into the middle comes out clean. Enjoy!

Nutrition Information

Serving size: 1 muffin  Calories: 156  Fat: 4.4g  Carbohydrates: 28g  Sugar: 14g  Fiber: 3.0g  Protein: 4.3g



Yield: 8 cups

Total Time: 30 minutes


  • 6 large cloves garlic, thinly sliced
  • ½ tsp red pepper flakes
  • 2 Tbsp olive oil
  • 1 lb kale, center ribs discarded, leaves finely chopped
  • 3 cups low-sodium chicken broth
  • 3 cups water
  • 2 cans no-salt-added chickpeas, rinsed and dreained
  • ½ tsp black pepper
  • 2 Tbsp red-wine vinegar
  • ¼ cup crumble reduced-fat feta cheese


  1. In a 5-6 qt pot, cook the garlic and pepper lackes in the oil over medium heat, stirring occasionally, just until the garlic begins to color, about 3 minutes. Stir in the kale and ocok, stirring frequently, until wilted, about 5 minutes.
  2. Add the broth, water, chickpeas, and black pepper. Cover and simmer until the kale is very tender, about 20 minutes.
  3. Stir in the vinegar. Sprinkle each serving with ½ Tbsp feta cheese



Makes: 4 servings

Total Time: 29 minutes


  • ¾ pound kale, ribs removed and leaves cut up
  • ¼ cup hulled pumpkin seeds
  • 1 ½ Tbsp olive oil
  • 1 ½ Tbsp red-wine vinegar
  • 1 ½ cups halved red grapes
  • 5 ounces crumbled feta cheese


  1. Add the pumpkin seeds, red grapes and feta cheese to the kale and top with the olive oil and red wine vinegar.



Makes: 6 servings

Total Time: 50 minutes


  • 1 ½ pounds sweet potatoes, peeled and cut crosswise into 1-inch-thick slices
  • ¼ cup fresh orange juice
  • 1 ½ tsp olive oil
  • 1 tsp honey
  • ¼ tsp fine sea salt
  • 1 ½ tsp grated fresh ginger
  • 1 scallion, finely chopped
  • 3-4 TBSP hot water
  • 1 TBSP chopped fresh cilantro


  1. Preheat the oven to 400
  2. Arrange the sweet potatoes, slightly overlapping, in a 7 x 11-inch baking dish.
  3. In a small bowl, mix together the orange juice, oil, honey, and 1/8 tsp of the salt. Drizzle the mixture over the sweet potatoes, cover the dish with foil, and bake until the sweet potatoes are tender, about 30 minutes.
  4. Meanwhile, in a small bowl, stir together the peanut butter, giver, half of the scallions, the remaining 1/8 tsp salt, and the hot water until blended.
  5. Serve the sweet potatoes drizzled with the peanut sauce and sprinkled with the cilantro and remaining scallions.

Nutrition Information:

Per Serving:

167 calories * 3g protein * 5g fat * 4g fiber

Vegan Recipes



  • 1 cup thinly sliced carrots
  • 1 cup frozen green peas
  • 1 cup small diced potatoes
  • 1/2 cup thinly sliced celery
  • 1/3 cup finely chopped onion
  • 1/2 cup butter substitute, such as Earth Balance
  • 1/3 cup unbleached, all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon celery seed
  • 1/4 teaspoon garlic powder
  • 1 3/4 cups vegetable broth
  • 2/3 cup almond or soy milk
  • Two 9-inch deep dish, unbaked pie crusts, lard free

Preheat the oven to 425 degrees F.
In a medium saucepan, combine the carrots, peas, potatoes and celery. Cover with water, bring to a boil and cook until the potatoes are tender, about 15 minutes. Remove from the heat, drain and set aside.
In a large skillet over medium heat, cook the onions in the butter substitute until they are soft and translucent, about 5 minutes. Stir in the flour, salt, pepper, celery seed and garlic powder. Cook for 2 minutes to get the flour taste out. Slowly stir in the broth and then add the milk. Reduce the heat to medium-low and simmer until thick, about 5 minutes. Remove from the heat and stir in the drained vegetables.
Roll out one of the unbaked crusts and place in a 9-inch-deep pie plate. Pour the mixture into the bottom crust. Roll out the second pie crust and place on top. Seal the edges and cut small slits in the top to allow steam to escape. Bake until the pastry is golden brown and the filling is bubbly, 30 to 35 minutes. Cool for 10 minutes before serving.

Yield: 8 servings

Cook’s Note: Line a jelly-roll pan or baking sheet with foil and place the pie on that before cooking. It will keep any filling from dripping into the oven and burning





  • 1 cup dry white quinoa, rinsed
  • ¼ cup extra-virgin olive oil
  • 2 Tablespoons lemon juice
  • 1 ¼ Tablespoon agave nectar
  • 2 cups sun-dried tomatoes, soaked in water for 2 hours (1 cup soaking water reserved)
  • 2 large Roma or heirloom tomatoes, diced
  • ½ small yellow onion, chopped
  • 3 to 4 cloves garlic, crushed
  • 1 handful fresh basil leaves
  • 2 teaspoons dried oregano
  • 1 teaspoon salt
  • Pinch hot pepper flakes
  • ¼ cup pine nuts


For the quinoa: Thoroughly rinse the dry quinoa in a fine mesh colander. Combine the rinsed quinoa with 2 cups filtered water in a medium saucepan. Bring to a full boil, then reduce the heat to low and simmer. Cover the pan and cook until all the water is absorbed and the quinoa is fluffy and tender, 15 to 20 minutes.

For the marinara: Add the olive oil, lemon juice, agave nectar to a high-speed blender. Then add the sun-dried tomatoes, Roma tomatoes, onions, garlic, basil, oregano, salt and hot pepper flakes to the blender. Blend until smooth, 30 to 45 seconds. Use a tamper if necessary to support the proper blending of the sauce. If necessary, add additional tomato soaking water to thin.

Serve as is or simmer at a low temperature in a medium saucepan for 25 to 30 minutes. Spoon the marinara sauce over the cooked quinoa in a serving bowl and top with the pine nuts and reserved fresh basil leaves. Serve immediately.

Yield: 4-6 servings

Cook’s Note: Keep the quinoa and marinara sauce stored separately. They will stay fresh for up to 5 days in sealed containers in the refrigerator.





  • 2 tablespoons black sesame seeds
  • Pinch sea salt
  • Pinch black pepper
  • Pinch ground cumin
  • 4 fresh scallions, thinly sliced on a bias
  • 3 Roma tomatoes, diced
  • 1 large avocado, pitted and diced
  • One 15-ounce can (about 1 3/4 cups) black beans, drained and rinsed
  • One 15-ounce can (about 1 cup) chickpeas, drained and rinsed
  • 1 large ear sweet corn, kernels cut off
  • 1 small jalapeno, minced
  • 1 lime, juiced
  • 1 red bell pepper, seeded and diced
  • One medium jicama root, peeled and sliced into flat rounds or half moons


Cook’s Note: If you can’t find fresh jicama root, substitute organic corn chips or your favorite healthy cracker for scooping this delicious and


Combine the sesame seeds, salt pepper, cumin, scallions, tomatoes, avocado, black beans, chickpeas, corn, jalapeno, lime juice and pepper in a medium mixing bowl. Serve immediately, with fresh jicama rounds.

Yield: 4-6 servings





  • 7 ounces unsalted walnuts
  • 7 ounces unsalted cashews
  • 1 cup cooked long-grain brown rice
  • 1 tablespoon chili powder
  • 3/4 teaspoon dried oregano
  • 3/4 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • Olive oil

Preheat theoven to 350 degrees F.

Grind the nuts in a food processor to a fine meal consistency. Add the ground nuts, rice, chili powder, oregano, paprika, cayenne, salt and pepper into a mixing bowl and incorporate thoroughly. Form 8 to 10 patties with the mixture.

Sear the patties in olive oil and flip. Then put the patties into an oven-safe pan and place in the oven to brown the other side, 4 minutes.

Yield: 8-10 patties