Viewing entries tagged
vegetarian recipes


Baked Veggie Soup


Our bodies need fast and easy nourishment and this recipe provides just that - check it out below!

1 Kobacha squash
1 Sweet potato or yam
1 onion (sweet yellow are best)
4 gloves of garlic
1-2 tbsp olive oil
16 oz broth: veggie, chicken, or beef (you could use water as well)

Depending on the flavor of the squash and potato you may not need any seasoning at all. But, in case you do want to bump up the flavors, try some of these:

  • Salt

  • Pepper

  • Cumin

  • Cayenne

Maybe a splash of curry and/or cinnamon. Sometimes, just one teaspoon of tamari can turn up the notch of the flavor without it tasting like tamari. Balsamic vinegar will do the same – just ½ tsp, and possibly 1 tsp if a large amount.  

Preheat oven to 350 degrees. Chop veggies and arrange them on a baking sheet. Leave the garlic cloves in their skin. Sprinkle a little olive oil on the chopped onion and the garlic.

Bake until all the ingredients until they are tender.

*Note: The garlic usually cooks much faster than the rest of the vegetables. So check it after about 20 minutes. When it is tender remove it from the oven and cook the remainder of the veggies.

When the veggies are tender blend them with the broth.    



Hemp Coconut Supreme


Hemp Coconut Supreme

OK, so I am not the best photographer. But, I make up for it by making food that is easy and nourishing and tastes good.

My method is often just finding the best products that can be turned into quick and easy meals. Coconut Butter is a must to have in your pantry. If you have not tried it, let me tell you a few things you will want to know about it, and then give you some ideas on how to enjoy it.

1. It is made up of sun dried coconut ground up into a butter. Simple. Just like peanut butter or almond butter.

2. You do not need to refrigerate it after opening, but you must be careful not to contaminate it with any food particles. If you do refrigerate it, it gets as hard as a rock and is not as easy to use.

3. When you first open it, the oils might have separated from the meat, like many nut butters do after sitting for a period of time. Just stir it up with a butter knife or spoon and blend until creamy.

4. Now for the good part. Try eating one teaspoon of this rich yummy on it's own. Amazing, right? For many this is a quick fix for a satiating sweet fatty dessert or bite to give them extra energy or just a thrill.  It works great for anyone wanting to get off sugar as it can substitute for sweet and creamy and is so very satisfying. I dare anyone to eat more than two teaspoons at a time, although you may want to. Take it slow and savor it. 

5. Uses may include spreading on it toast, adding to smoothies or adding some water to make a creamy sauce. I use this ingredient in my cocoa truffles. It is what sets them apart from others. Yum. You can also blend some with water for a sweet sauce over your fruit.

6. In the recipe above, I blended about a cup + of water to a heaping tbsp of coconut butter. I added about 1/4 cup of Hemp Hearts and a a tablespoon of flax meal. The result is a thick and creamy sauce. I pour it over my papaya (shown here with a sliced banana and cinnamon) for pure enjoyment and nourishment. Refrigerate the remaining for the next day or later in the afternoon. Play with these ingredients as they can be turned into a variety of beverages and sauces.

7. The Hemp Hearts can be used alone to make a quick hemp milk for smoothies or just a refreshing drink.

8. The flax seeds can also be used to sprinkle on top of the fruit salad. Remember they create a thickening to whatever liquid you add them to, so be prepared if you store some for a time, because it will be much thicker after it has sat for awhile. This is why I often just sprinkle them on just before I eat my meal.


Try it out, tell me how you like it. What amazing concoction did you come up with?





The Best Way To Eat Carrots

This may just seem so simple and trivial for a post, but, let me tell you that making carrots this way is a huge benefit, particularly for kids. 

When the carrots are grated on the very small (slanted) element of the grater, the carrot pieces fall into nice little pile that kind of sticks together. Put a pile on the side of a bowl of soup, on salads, top on avocado toast, in a wrap, or just on the side of a plate as a garnish. 

Grating it in this way makes the carrot juicy. This is the key. It will juice up a sandwich or wrap with sweet flavor. The reason it works so well with kids, is that the carrots are juicy, which means sweeter. It is also easier for them to chew.

In a salad, you might think that the little pieces will spread around, but they don't. They seem to stick together in a clump. If you use a delicious dressing like the The Golden Elixir, or the Maple Lemon Miso, you will delight in the way that you will get a bite of juicy carrot with the dressing infused in. Try it! 

If you use them on a sandwich, wrap or toast, add a little salt, perhaps some Tamari, olive oil, or any salad dressing you want to top them with for another flavorful dimension. You can also grate a beet in the same way.

If you want more handy hints of how to eat some foods raw, get my Raw Food Basics course. This course it great for learning how to make sauces and dressing, and use nuts and seeds in the most healthy way. Some have called it the best Raw Food Course available.

Visit my Indigogo Campaign if you would love to support my upcoming book, Eating As A Spiritual Practice. Support offers perks for courses, private coaching, and so much more. Go HERE for more info.



Sunflower Cocoa Ashwagandha Smoothie with Barlean's Chocolate Silk

Barlean's Chocolate Silk Smoothie

This morning our sunflower milk, made with fresh sunflower seeds soaking over night, was turned into a rich powerhouse of a smoothie with Barlean's Chocolate Silk Greens. Whoa! Many of you know that I am a huge fan of making your own seed milks. They are so simple and provide you with so many nutrients when made fresh. Here is how we brought this smoothie together. Make your own version if you like!



1/2 cup sunflower seeds soaked and rinsed.

1 quart of filtered water

1 scoop of Barleans's Greens (Chocolate Silk flavor). This is Barlean's antioxidant blend of cocoa, fruits and vegetables, probiotics and enzymes to aid in digestion. Can you belief all this in one scoop of delicious flavor. No wonder they call it slik!

2 tbsp of cacao powder

1/2 tsp of Ashwagandha powder

1 tsp Maca

1 tbsp of coconut cream/butter (you could use coconut oil as well)

The above ingredients made a great foundation. From here we added:

1/3 cup of organic cold pressed coffee concentrate (if you don't have concentrate, which I believe is rather scarce now) and you really want caffeine, just cut down on the water and add some strong coffee.

2 dates

sprinkle of cayenne

Blend all of the ingredients. Add ice if you want it thicker and cold.

Basically, the Barlean's Greens will give you the base of flavor and sweetness. We merely wanted to get more decadent, and wished to add the Ashwagandha powder and Maca. Along with the cacao powder, Ashwagandha powder and coffee concentrate, which added extra bitterness, we were able to get away with adding the dates. If you are sugar sensitive you may want to use more stevia or perhaps it will be sweet enough.




Vegan Gluten Free Banana Bread - Radically Good!

Vegan Banana Bread

Are you ready for the bread of a lifetime? This vegan banana with millet is what makes this moist bread have a nice crunch to it. Make this for your friends for the holiday. Or, just for you. Hide it somewhere you can find it for a late night snack, or first thing in the morning. Such a yummy!


3 ripe bananas (about 1 1/2 cup)

3/4 tsp vanilla

1 tbsp chia seeds soaked in 2 1/2 cups water for about 20 minutes (use flax as well)

3 tbsp melted coconut oil

1/2 cup of brown sugar

3 1/2 tsp double acting baking powder

3/4 tsp Celtic Sea Salt

1/2 tsp cinnamon

3/4 cup sesame milk (blend 1 heaping tbsp of hulled sesame seeds with 3/4 cup water)

1 1/4 cup almond meal

1 1/4 cup gluten free flour or gluten free pancake mix (organic, of course)

1 1/4 cup millet (un-cooked)

Began Banana Bread


Preheat oven to 350 degrees. Line pan with a little coconut oil, the a sprinkle of flour of choice.

Mash bananas and combine all ingredients together, and blend thoroughly. Bake for one hour and 12 minutes, depending on your oven. Cool slightly before serving.

When ever I make this, I can hardly stand waiting till it cools. I go for it as long it is not too hot to hold. Notice it may be very moist at first, but it firms up after it cools. Yum, Yum, Yum

Vegan Banana Bread

Happy Holidays! Chef Teton




Maui Retreat - Awaken, Move, Eat, Explore & Relax

We have one space open for Maui Moon Retreat - January 18-27th. That's 10 whole days on the ocean front Maui estate with Chef Teton and, the Maui moon phase, the stars, ocean, tropical breezes, and of course, great food.

This is a small private retreat where we will customize an experience and lifestyle plan for just YOU!

Start 2017 with your dreams planted firmly for awakening your success, health and vitality.

What do you want? Why? Is there something getting in your way or stopping you? If so, what?

Let's over come whatever is stopping you. Together we will free you from your limitations, load you up with inspiration, and a have a lot of fun. Let's:

.......fill you with just the right food for YOU, and empower you with the knowledge and skills to put good food into your body forever. the right movement for YOU to keep your spine straight, your muscles toned and your joints flexible.

.......uncover old beliefs that no longer serve you, and plant new seeds of thought to support the fulfillment of your dreams.

During your ten days on Maui, with the Maui moon cycle we will cook, study, move and explore the gorgeous island of Maui.  We will hike to water falls, laze in the hammock, circle up and explore our inner fabric. We will experience some rituals on the beach where you will be able to discover deeper aspects of your body and soul, and discover your purpose in YOU. Along with some powerful medicine rituals, like the "chocolate scrub" you will cleanse your mind, and awaken to the incredible body you live in, and your purpose here together.

We all have very different bodies that thrive with our own special dietary needs. We have unique preferences for movement, whether it be yoga, cycling, spin classes, or walking. We also have unique lifestyles, finances, responsibilities, likes and dislikes. What works for one does not work for another. Let's find the right fit for YOU.

That being said, we all need food that nourishes us, movement that keeps us flexible and strong, and a vibrant mental focus and attitude. I have lived in this body for 71 years and have accomplished excellent health through years of study, and practice with every diet that exists, various yoga and movement practices, and consciousness and spiritual training's. Success with my health has come with tons of experimental study, and getting to know my own body and what works for me. I get that we are not cookie cutter. We are individuals with unique bodies and souls. For this reason, I am calling in just a few individuals at a time who want to come and experience a lifestyle plan designed to fit YOU. It is a retreat experience customized to fulfill your needs.

Let's cook together, study together, hang out together, learn, discover, practice and grow.

Here is what is included:

* Delicious meals - all organic food from the Earth and not the factory.

* Cooking & non-cooking classes (fermentation, vegetables, healing foods -  what would you love to learn?)

* Private room & bath (1 shared bath).

* Transportation to and from the airport.

* 3 Maui Excursions (options: Trip to Hana, Lavender Farm & The Maui Winery, Haleakala Crater, Up Country Farm Tour & Lunch, Chocolate Scrub Ritual, 5 Rhythms Ecstatic Dance).

* 2 Free days to explore Maui, rest, write or play in the kitchen.

* Yoga and movement every day. Learn simple new meditations to empower and strengthen your mind.

* Free time to rest, contemplate, journal, talk, and share.

* One on one coaching consultations in the areas important to You.

* Chef Teton's Dietary Makeover Course, The Ayurvedic Course, and Cultured Superfoods Course.

* Copy of my new book, "Eating As A Spiritual Practice".


My vision for you is to: what "Eating As A Spiritual Practice" means to you.

.........create full control and skills to nourish you all the time - easily.

........a plan to strengthen your physical body that fits your needs for growth and maintenance.

........create skills to continue to strengthen your mental muscle to support YOU.

........create a foundation for "soulful living & eating".

........go home with a treasure chest of tools for optimal health and vitality, and an awakened state of consciousness so that you can continue to grow and blossom.

..........have a lot of fun.


Come, join me in the kitchen, on the mat, in the waterfalls, and on beach. Let's together explore YOU and Maui.

Cost: $3,500 All Inclusive

Email me NOW: or CALL 808-250-1535 so we can discuss options for you, and book your stay.

There may be space for other full moon gatherings in February, March & April.

Questions? Need more info? Call or write.





Support My Campaign on Indiegogo to Publish Eating As A Spiritual Practice!

Help publish my book by supporting me on indiegogo HERE

If you want to truly awaken, alleviate stress, prevent disease, live your purpose and dreams, become healthy and vibrant, all while making a meaningful contribution to the world and your communities, you must start making Eating a Spiritual Practice.

That’s a tall order. Yet, one of the single most powerful things you can do to create a better world, and a better you, is to become aligned with your source, the Earth, and your plate.

Eating As a Spiritual Practice will awaken you to:

  • the profound global repercussions of your food choices.
  • the power food has to reverse almost any condition.
  • why now, more than ever, we must love ourselves enough to become our own purpose.
  • the incentive for abandoning diets, and eating from the Earth and not the factory.

Contribute Now on indiegogo!

Today, we know more about health than ever. We have the most advanced medical systems as well, and yet, we have alarming rates of chronic illnesses. We also have problems with feeding the world, and sustainable food security. What is really going on here?
Author and chef, Susan Teton, says, “It’s all about the food,” but not about diets, proteins, carbohydrates or fats. Eating As a Spiritual Practice inspires a brave new way of eating: dropping diets, and enjoying the bounty of food from the Earth (and not the factory). Adopting a “spiritual practice around food” provides profound personal and global benefit for our present and future generations. Plus, Susan’s story will touch your heart and soul, in ways you may have never considered, as she inspires you with a lively, mouthwatering combination of raw, cooked and cultured foods.

Out in April!  Contribute


Veggies a la Ayurvedic Style - Raita


Veggies a la Ayurvedic Style - Raita

Everyone always asks me, "What do I do with vegetables?". Well, here is the answer. Cook the Ayurvedic way. It seems everyone loves Indian food, and many think it is difficult to make. But, truly, it is so easy and you use the same spices and herbs over and over again in different veggie combinations. Once you have your herbs on hand, and try a few recipes, you will be on your way to making veggies the most delicious way possible. You will never get bored with them, and they will nourish and satisfy you at the same time. Plus, I think they are fun to make. 

Watch this short video and then give it a whirl. If you are interested in the Ayurvedic Healing Foods Course, check it out HERE.

Here is a short video showing you how to make a dish named "Raita" from my Ayurvedic Healing Foods Course. Raita can be made as a condiment or just a delicious side dish. Trust me when I say you should make this dish because you will swoon over it's amazing flavors. It will light up any and every dish you make. If you are a person who likes to eat dairy free, then use coconut yogurt.

Raita Recipe

2 cucumbers

3 tbsp Ghee

1/2 tsp cumin, black mustard and fennel seeds

1 pinch hing (optional)

1 pinch cayenne or chili flakes

1 handful of cilantro (about 1/2 cup)

1/2 cup plain organic whole milk yogurt

Skin and grate the cucumbers. Pour off excess juice (drink if you like). Mix with yogurt and set aside.

Heat the ghee in a saucepan over a medium heat. When the ghee is hot add the herbs and hing, cook a moment until the seeds sizzle and pop. Add cayenne or chili.

Remove from heat and add in the cilantro. Let cool and add in the yogurt/cucumber mixture. Serve as a side dish. 808-250-1535



Grilled Cheese with Cultured Vegetables & Soup

Grilled Cheese & Cultured Veggies

One day I had hardly any food in my fridge, but there was a loaf of Dave's Bread in the freezer. I seldom eat much bread, or cheese for that matter, but there was some aged cheddar that called out to me, along with a great batch of cultured veggies just living to be used in something creative. Grilled Cheese, yes! I assembled it and grilled it in Barlean's coconut oil. OMG! This was a better rich delight than a bowl of ice cream, and there was no sugar, which I seek to avoid.


2 slices of bread

two tbsp of cultured veggies or Sauerkraut

a couple slices of organic cheese (raw is best)

coconut oil


Preheat a skillet (with lid) to medium to high heat. Add a tbsp of coconut oil and warm. Place both pieces of bread open faced on cutting board. Arrange cheese on one piece of the bread. Then top the cultured veggies on top on the cheese. Add seasoning if you like.

Place the other piece of bread on top and place the whole sandwich in the hot skillet. You should hear a little sizzle sound. Put the lid on the top and cook on one side for just a couple minutes, checking often that yo do not have the head too high.

When the side down is golden brown, turn the sandwich carefully so that all the ingredients do not fall out. If necessary, put a little more coconut oil in the pan to that the new piece of bread can sizzle in the pan like the first one. Place the lid on top and turn off the heat. Let it sit for a few minutes until the cheese starts to melt and the bread is toasted to a golden brown.

Remove from the heat. Cut in half and enjoy alone or with a soup for a very fulfilling lunch.





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Cranberry Corn Bread

Cranberry Corn Bread

(gluten free-dairy free)

There can't be anyone in the world that does not like corn bread. That said, I am often disappointed when I am served a huge piece of fluffy yellow stuff called corn bread, which does not taste like corn at all. I find myself smothering it with butter just to satisfy something in me that was yearning for that great corn flavor. Well, I must admit, I was more than pleasantly surprised when I tried Bob's Red Mill Gluten Free Corn Meal. It not only tasted like corn, but the texture was to live for. Seriously, this is the best I have ever tried; hearty, flavorful and gluten free! I had the butter out and ready, but did not even need it. This is a first. 


1 cup Bob’s Red Mill Corn Meal

1 cup Bob’s Red Mill Gluten Free Baking Flour

1 cup NutPod Coconut Milk/Creamer

1 egg (beaten)

¼ butter or coconut oil

1 tbsp baking powder

½ tsp Celtic Sea Salt

¾ cup cranberry sauce (see recipe below)


Preheat over to 350 degrees

Mix dry and wet ingredients separately, then blend them together. Do not over mix. Baste baking dish with coconut oil and place mixture in baking dish.  Drop a few tablespoons of the cranberry sauce around the top of the corn bread mixture. Blend and swirl around with a butter knife.

Bake mixture for 20 to 25 minutes at 350 degrees.


Cranberry Sauce


4 cups fresh cranberry

1-cup sugar

1 ¼ cup water

Rind of one orange

4-5 drops of doTerra Essential Oil – Wild Orange (optional)

(optional: a chunk of ginger or fennel)

Directions: Cranberry Sauce

Put all ingredients in a saucepan and bring to a boil. Turn down the heat and let the mixture simmer for 10 minutes. Remove from the heat and let cool. 

The Products I Love

I love telling people about the products I use, because it makes a huge difference. I use what I find to be the best, so you will often see some of my recipe reflect a brand. I am learning to bake more and experiment with gluten free cooking and backing. So, you will see a lot with Bob's Red Mill products. They have such an incredible variety, made with impeccable integrity, which means delicious taste and texture.  I am also experimenting with non-dairy milks and creamers. NutPods has just come into my life. It is fantastic! Not over flavored or too sweet; great product. 

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