This is a smooth and satisfying bisque that will long be remembered. The blend of both sweet and savory flavors is in perfect harmony with one another like a symphony dancing across your tastebuds. Healthy never tasted so warm and wonderful.

Today would have been my mother’s 87th birthday, I’m posting this recipe in her memory and look forward to the time when I will see her and my father again on the other side. I hope she understood how much I cared about her, I love you mom.


Sweet Potatoes high fiber content helps create a feeling of satiety for hours yet is very low in calories. This makes them excellent for digestion and they are soothing to the stomach and intestines too. Their beta-carotene content is vey high, rivaling that of carrots. This makes sweet potatoes perfect for fighting some chronic diseases such as cancer, heart disease, asthma, rheumatoid arthritis and more. The beta-carotene in sweet potatoes will also help achieve clear skin with a healthy glow. Eating a meal with some oil along with the sweet potatoes helps to unlock the full benefit of the beta-carotene. The coconut oil in the bisque provides the necessary oil to reap the full benefit of the sweet potatoes. Don’t be fooled by the word “sweet” in the name, they are clearly beneficial for diabetics. They have proven themselves to be effective in regulating blood sugar levels by helping maintain proper secretion of insulin.



5 large sweet potatoes
1 large red onion, sliced
1 T coconut oil
4 to 5 garlic cloves, minced
1 chipotle pepper in adobo sauce, minced
1 t Himalayan sea salt
1/2 t freshly ground black pepper
1 1/2 cups chardonnay white wine
2 T red miso
1 can (13.66 oz.) coconut milk
6 cups vegetable broth
1 T freshly squeezed lemon juice

Wrap the sweet potatoes in foil and bake at 375°F for approximately 45 to 50 minutes or until cooked all the way through. Remove from oven, unwrap and allow to cool enough to easily peel the skin away and discard. Slice the sweet potatoes in large chunks and set aside. Combine the sliced onion and coconut oil in a large pot and sauté on medium heat, season with 1/8 teaspoon of Himalayan sea salt. Stir constantly until caramelized and a deep golden brown color. Remove from pot and set aside. Turn the heat to medium-low and add the garlic, chipotle pepper, Himalayan sea salt and black pepper to the pot and stir to lightly toast the garlic for about 1 minute. Add the chardonnay white wine and heat to a simmer. Stir in the red miso and allow the flavors to blend. Add the chopped sweet potatoes, coconut milk and vegetable broth. Blend everything together with a hand held or stick blender right in the pot. Heat through. Remove from heat and stir in the lemon juice. Taste to adjust flavors if necessary. Serve in bowls garnished with the caramelized onions on top.  ©Janice Moreland

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Many years ago my father planted a small peach tree along the driveway of his and mom’s home in St. George, Utah. He cared for it and after a time, from year to year, it began to produce a few peaches. Dad passed away about 4 years ago and mom left the peach tree to fend for itself and this year it produced bunches of peaches! I had the chance to pick some fresh organic peaches right off that tree! The peaches were so incredibly sweet and delicious. Now that the home is being sold, I’m grateful I had one last chance to eat a few peaches from my father’s sweet little peach tree. Here is a wonderful way to eat this fresh fruit in a beautiful combination that will keep you coming back for more!


Quinoa  (pronounced keen-wah) is unique in that it is the only plant based source of complete protein. “Complete” means that it contains all of the essential amino acids that are crucial to human function and health. Quinoa is a good source of magnesium which helps relax the blood vessels which in turn improves cardiovascular health, improves blood pressure and may provide relief for migraine headache sufferers. Quinoa contains manganese and copper both of which are needed to protect oxidative damage to cells and guard cells from damage caused by free radicals. Quinoa is high in fiber which can positively affect the condition of the gall bladder, the colon, protect against asthma and several cancers. The fiber, the minerals and other nutrients in quinoa can help regulate cholesterol, reduce the risk of type 2 diabetes, protect against stroke, obesity and many other degenerative diseases. Quinoa is thought to be a “good bacteria” for the gut, the intestines and the colon.

Cucumbers are about 95% water, keeping the body hydrated while helping eliminate toxins. Cucumbers contain phytochemicals which kill the bacteria in your mouth responsible for causing bad breath. Due to the low calorie and high water content, cucumber is an ideal diet food for people who are looking for weight loss. They help cure diabetes, reduce cholesterol and control blood pressure. They are also good for promoting joint health and relieving gout and arthritis pain.

Peaches are a rich source of beta carotene that improves vision health by increasing blood circulation. They are a great source of vitamin C which is good for the skin and supports immune function. Peaches contain a high amount of fiber as well as  potassium.  They may reduce the risk of getting an ulcer, and help support digestive function. The antioxidants in peaches help reduce inflammation and work against cancer. The lutein in peaches may help prevent macular degeneration, an eye disease that causes blindness.

The walnuts contribute protein and they contain significant amounts of omega 3 fatty acids as well as manganese, copper, phosphorus, iron calcium and other minerals.  Plus, the antioxidant activity in walnuts is extremely potent which provides the body protection against damaging free radicals.



2 cups quinoa
4 cups water
1 t Himalayan sea salt
1 lg. English cucumber, diced
1 cup chopped walnuts
4 lg. peaches, pitted and chopped
juice of 1/2 lemon
1/3 cup chopped basil leaves, about 25-30 leaves
Balsamic vinegar
Fresh ground black pepper
Peach slices and basil leaves for garnishing

Place the quinoa in a fine mesh strainer and rinse thoroughly under running water. Combine the quinoa, water and Himalayan sea salt in a medium saucepan, bring to a boil and turn down to a simmer for 15 minutes until cooked through. Remove from heat and fluff with a fork. Set aside. In a large bowl combine the diced cucumber and chopped walnuts. Toss the chopped peaches with the lemon juice and add to the cucumber mixture. Mix in the chopped basil leaves. Lay quinoa on individual serving dishes or a large platter and layer the peach cucumber mixture over the top. Drizzle with balsamic vinegar as desired and freshly ground black pepper. Garnish with sliced peaches and basil leaves. Serves 6. ©Janice Moreland

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These are simply incredibly satisfying. My son Joshua and his wife Ashley make these regularly and just rave about how delicious they taste. They have asked me on occasion to post this recipe, so this is for them! Make a big pan of these and enjoy the leftovers too!


A portobello belongs to the crimini family of mushrooms. What separates this from other criminis is its large stature. Portobellos are allowed to grow as large as 4 or more inches in diameter. These mushrooms are commonly marinated, then broiled or baked. A portobello has multiple bright spots when it comes to nutrient value. This makes them a welcome addition to any diet plan. Portobellos have a balance of protein and carbs, and they are low in fat. A 100-gram grilled serving contains just over 3 grams of protein, about 4 1/2 grams of carbs and just over a 1/2 gram of total fat. The recommended intake of protein is 46 grams a day for women and 56 grams a day for men. Both men and women should strive for at least 130 grams of carbs daily. Portobello mushrooms have a moderately high amount of fiber. A 100-gram serving contains just over 2 grams. Fiber is a key substance for controlling cholesterol and blood-sugar levels. It also has a filling effect on the body, which is beneficial for weight maintenance. Portobellos take up a lot of space, but they do not contain many calories. This makes them low energy-density foods. A 100-gram serving contains just under 30 calories. Eating these kinds of foods will spare you calories and help you lose weight. Potassium is an important electrolyte mineral needed for muscle contractions, protein synthesis, nerve function and acid-alkaline balance. Portobello mushrooms have moderate amounts of potassium. A 100-gram serving contains 437 milligrams. The B vitamins help with red blood cell formation, energy production and nervous system function. Portobello mushrooms contain moderate amounts of both niacin and folate. Having portobellos with whole grains, and leafy green vegetables will boost the B vitamin content.


1 red bell pepper, sliced
2 jalapeños, minced
I large onion, sliced
2 cloves garlic, minced
3 to 4 portobello mushrooms, sliced
1/4 t Himalayan sea salt
1 can (16 oz.) black beans, drained
1 cup cooked quinoa
1/2 cup chopped cilantro
1 T ground cumin
1 t ground coriander
Vegan Cheese sauce (recipe follows)
12 to 18 whole wheat tortillas
1 jar (16 oz.) salsa (I use Arriba brand)
Pico de gallo with avocado (recipe follows)

Preheat oven to 400°F. Line a baking sheet or pan with foil and lightly coat with coconut oil. I a large and deep skillet set on medium-high heat, sauté pepper and onion until beginning to brown. Add the garlic, mushrooms and salt and stir constantly for 3 to 5 minutes then remove from heat. Add the beans, quinoa, cilantro, cumin and coriander and stir into the mixture. Place a few tablespoons of the vegetable mixture on each tortilla and add a tablespoon or so of vegan cheese sauce. Fold in the ends of each tortilla and roll the opposite ends together placing seam side down on the foil lined baking sheet. Cover the burritos with the salsa and bake 20 minutes. Serve garnished with the pico de gallo with avocado. ©Janice Moreland

Vegan Cheese Sauce

1 cup raw cashews
2 cups water
1 cup nutritional yeast
1/4 cup arrowroot powder
1 T carrot powder
1 t beet powder
1 t paprika
1/2 t turmeric
1/2 t kelp powder
1/2 t Himalayan sea salt
1/4 t freshly ground black pepper
1 can (4 oz.) chopped green chiles

Combine all the ingredients except the green chiles in a blendtec blender and blend until smooth. Pour into a skillet set over medium-low heat, add the green chile peppers and while stirring it will thicken to a nice cheesy consistency. Use in Portobello Mushroom Burritos. ©Janice Moreland

Pico de Gallo with Avocado

2 Roma tomatoes, diced small
4 green onions, finely chopped
1 cup finely chopped cilantro
1 avocado, diced
Juice of 1 large lime

Combine all ingredients together in a small bowl. Use to garnish the Portobello Mushroom Burritos. ©Janice Moreland

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Wheat-free, soy-free, dairy-free, corn-free, gmo-free, gluten-free, refined sugar free….. How free can we be! Here is the freest brownie recipe I could create. Leave the walnuts out and these would be nut-free as well! Enjoy the newest free recipe at The Kitchen Twist!


It turns out that all the bad things commonly attributed to non-raw chocolate bars, such as cavities, weight gain and diabetes, are actually caused by the dairy, sugar and others fillers added to the dark chocolate. Health benefits of chocolate when it is in the form of raw cacao beans, butter, nibs and/or the powder include; weight loss (because of its high chromium and coumarin content), prevention of cavities (theobromine actually kills streptococci mutans one of the strains of bacteria that cause tooth decay) and regulation of blood sugar which is beneficial for diabetes (chromium can naturally regulate blood sugar). Also raw cacao benefits the heart and the entire cardiovascular system as a whole.

Cacao is one of the highest whole food source of magnesium, which also happens to be the most deficient mineral in the diet of modern cultures. Magnesium relaxes muscles, improves peristalsis in the bowels and relaxes the heart and cardiovascular system. The dark chocolate antioxidants have been clinically proven to literally dissolve plaque built up in the arteries which helps in reversing heart disease and causes naturally lower blood pressure.

Adukis are one of the highest protein and lowest fat varieties of bean. Full of fiber they are perfect for making smooth brownies.  Hemp seeds contain all the essential amino acids making them a complete protein and an amazing addition for people on a vegan diet.

Flourless Fudgey Brownies with Frosting

1 can (15 oz.) aduki beans, undrained  (Eden brand)
1 small apple, cored
1 small avocado, pitted and flesh scooped out of the peel
1 cup raw cacao powder
1 cup hemp hearts (shelled hemp seeds)
1 cup coconut sugar
1/4 cup chia seeds
2 t vanilla extract
1 T baking powder
1/2 t baking soda
1/2 t Himalayan sea salt
1 cup walnut halves (optional but very yummy)

Preheat oven to 350° F.  Grease a 9″x13″ pan with coconut oil, set aside. In a food processor, purée aduki beans and apple. Add the avocado and process. Add the remaining ingredients, except the walnuts, to the food processor and blend well scraping down the sides occasionally. Add walnuts to the mixture and pulse a few times into the mix. Spread mixture into prepared pan and bake for 60 minutes. Let cool completely. Frost with the following recipe to finish. ©Janice Moreland

This frosting recipe was inspired by something I found online and decided to share my version of it here.


1- 2 ripe avocados
1/4 cup raw cacao powder
1/4 cup raw honey or agave nectar
1/8 t Himalayan sea salt
1 t vanilla extract
4 drops orange, lemon, cinnamon, clove or other pure essential oil*

Whirl all together in a Blendtec* Blender until smooth. Use to frost the brownies after they have cooled.

*Note: Use a pure essential oil that is safe to take internally.

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Key lime pie used to be one of my favorite desserts. These days I don’t tend to eat much dessert but I certainly remember key lime pie with fondness. I gathered all the creative juices I have and came up with a parfait version that is health promoting and delicious! As it turns out, chia lime parfaits are not only dairy free and egg free it is also wheat free, soy free, gluten free and absolutely wonderful! These makes up very fast and easy, it is delicious food with a nutritious twist at its best.


Chia lime parfaits have a ton of health benefits, more than I could possible mention here but here are a few healthy reasons to make these the next time you crave a fun and sweet treat.

The lime is famous for being a cure of scurvy, the disease which is caused due to a vitamin C deficiency and characterized by frequent infections with cough and cold; cracked lips, ulcers in tongue and mouth with swollen and bleeding gums. Other benefits of this little green citrus fruit are that it keeps the skin shining and reduces body odor, it aids digestion and helps solve constipation. Limes contain special compounds with detoxifying properties which help heal peptic and oral ulcers. Limes can help heal gout through its antioxidants and detoxifiers. They can assist in weight loss if enough are eaten. Since they are very high in potassium they are very effective in removing toxic substances throughout the urinary system, stopping prostate growth in men and clearing calcium deposits in the urinary tract system. They also assist in curing arthritis, rheumatism, prostate and colon cancer, diabetes, fatigue, heart disease and more.

Chia seeds were an important energy source for Mayans, Incas and other ancient cultures, and remain a dietary staple in  many South and Central American countries. Just 1 tablespoon of chia seeds contains 5 grams of fiber, 3 grams of protein, 2282 mg of Omega 3 and 752 mg of Omega 6 fatty acids! A significant concentration of fiber combined with their ability to absorb 10 times their weight in water also makes chia seeds excellent for maintaining regularity. This fiber content also helps normalize blood glucose levels by slowing the conversion of carbohydrates into sugar. Chia seeds contain respectable concentrations of potassium, calcium, iron, phosphorus and manganese. Chia seeds are extremely nutrient-dense, with one of the highest antioxidant concentrations of any known food! With an amazing nutritional profile, mild flavor, and impressive versatility, it’s hard to think of a reason NOT to incorporate more of these super seeds into your diet!


For the Crumble:

1 1/2 cups almond meal
3/4 cup walnuts
9 Medjool dates, pitted
1 1/2 t vanilla extract
1 t stevia (Sweet Leaf)
1/8 t Himalayan sea salt

Combine all the ingredients in a food processor fitted with the “S” shaped chopping blade. Pulse and process until crumbly. Set aside

For the filling:

1 large avocado, pitted and peeled
1 (13.5 oz.) can coconut milk
Zest of 1 large lime
3/4 cup freshly squeezed key lime juice (or juice of about 3 large limes)
1/2 cup xylitol
4 drops lime essential oil
1 t stevia (Sweet Leaf)
1/3 cup chia seeds
1 large mango, diced

Combine all except the chia seeds and mango in a blender and whirl until smooth. Add the chia seeds and pulse the blender enough to just incorporate the seeds into the mix. Pour a small amount into parfait glasses, top with a little of the crumble and then some mangoes. Repeat. Chill 1 or more hours. Serves 8. ©Janice Moreland

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