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warming white bean soup

easy healthy vegan white bean soup with thyme and garlicI need soup today. NEED it. This white bean soup with thyme is healthy and so comforting on a chilly day like today. As you wrap your hands around a warm cup of soup, the relaxation and comfort instantly set in. Ahhhhh, soup.

This recipe is for my friend Isabel who thinks she can’t make soup from scratch. Well, here you go! It’s quick, easy, kid friendly and healthy.


2 tablespoons olive oil
1/2 large yellow onion- diced
2 cloves fresh garlic- chopped
2- 15 ounce cans white beans- drained and rinsed
6 sprigs fresh thyme- remove leaves from stem plus additional for garnish
1 1/2 tablespoon fresh lemon juice
2 cups vegetable broth
1 cup vegan milk
1/2 teaspoon
dash red pepper flakes – optional or add to individual servings


heat olive oil in large pot. add onion and garlic, cook over medium heat until onions are tender and translucent, about 5 minutes. add remaining ingredients and simmer for 5 minutes. use an immersion blender or allow to cool and blend in food processor or blender until desired consistency. salt and pepper to taste.


warming white bean soup with garlic, lemon and thyme

February 18, 2013 - 4:59 am

Susan - I made this soup over the weekend and was pleasantly surprised by how quick and easy it was. I didn’t have a food processor handy so I left the soup chunky and rustic, which worked as well, although I’d recommend making sure the garlic and onions are sliced finely.

happy halloween.

Happy Halloween! just a few days late, but since I still haven’t edited Teagan’s b-day photos from August, I think a few days late is freaking awesome! The girls had some much fun and continued their costume tradition of dressing in coordinating outfits. Teagan was a skeleton ( skelanimal) and Ella was a sassy spirit ghost.

I hope you had as much fun as we did! now it’s time to get ready for Thanksgiving and Christmas. yeah!


roasted pumpkin seeds ~ dos veces


sea salt and pepper roasted pumpkin seeds

Carving your pumpkins and not sure what to do with all the innards? Well, save those seeds and roast them for a post-carving treat!  The girls chose this years flavor versions, cinnamon sugar and salt and pepper. Except I couldn’t leave salt and pepper alone, so it’s pink sea salt with flower pepper.

Eating a lot of these can be overwhelming, but mix them in with some dried fruit and whole grain cereal for a fiber and vitamin rich snack mix.
Happy Halloween!!!!!



1 cup pumpkin seeds – rinsed and dried
1/2 tablespoon olive oil
1/2 teaspoon salt
1/2 teaspoon pepper


1/2 teaspoon turbinado sugar
1/2 teaspoon cinnamon



preheat oven to 275 degrees. rinse and dry seeds, toss with olive oil and spread in a single layer on baking sheet. sprinkle with spices and bake for 15-20 minutes or until lightly golden. allow to cool and add additional seasoning to taste.


*photos of the cinnamon sugar version on the way*

great granola goes pumpkin

homemade pumpkin easy and healthy granola


Have you ever noticed how expensive good granola can be? It’s like $5 for a small bag, but once you see just how easy and affordable homemade granola is, you won’t buy it ever again. I promise.
This pumpkin, cranberry and golden raisin granola is based on staples you probably already have in the kitchen, so whip up a batch of this healthy fall treat right away! Be ready to fend off the moochers or better yet,  make a double batch. I see another batch in my very near future as the Prince clan with be fighting over what’s left very soon.
I feel like a meanie telling the girls they can’t have all the processed junky stuff at Halloween, but they both loved this treat and called it candy. I’ll take that as a compliment.
1 1/2 cups oatmeal
1/2 teaspoon pumpkin pie spice
1 1/2 tablespoons ground flax seed
1/4 teaspoon sea salt
1/4 cup plus1 tablespoon pure maple syrup
1 tablespoon turbinado sugar
1/2 tsp organic vanilla extract
1/4 cup pumpkin puree (canned or fresh)
1/4 cup dried cranberries
1/4 cup golden raisins
1/4 cup hulled pumpkin seeds (pepitas)
preheat oven to 315 degrees. in a large bowl, mix dry ingredients ( oats though salt). in a small bowl, stir wet ingredients together until smooth. gradually add wet mixture to dry, stirring continually. once combined, add cranberries, raisins and pepitas. spread in a single layer on non-stick cookie sheet. bake for 10 minutes, then stir. bake an additional 15-20 minutes or just until lightly browned.
Seriously, isn’t that simple? I will be making a big batch of this to send to friends and family, a healthy treat that also travels well is perfect for gifting!
vegan vegetarian healthy pumpkin cranberry raisin granola recipe with image - sunny vegan
June 9, 2013 - 6:49 pm

Nicole OCallaghan - This loos good I am going to make it for my kids. Just four your blog … find it quite inspiring

pumpkin pie smoothie with oatmeal

a healthy vegan pumpkin pie smoothie with oatmeal


Life is meant to lived and enjoyed! Being healthy doesn’t mean you have to give up treats, and this pumpkin pie smoothie with oatmeal is sweet and indulgent while packing a vitamin and fiber punch. Containing more than 5 grams of fiber, 6 grams of protein and 280% RDA of vitamin A, this is truly a guilt free treat at around 150 calories perfect for Halloween and throughout the Holiday Season.

Soaking the oatmeal gives your smoothie a smooth texture while allowing your body to digest it more easily. I also recommend freezing the pumpkin or serving your smoothie over ice.

Go ahead, enjoy the sweetness of fall. Just in a healthier way.


Ingredients: 2-3 serving

1 1/2 cup frozen pumpkin puree
1/2 cup soaked oatmeal
1 cup vegan yogurt
1/2 cup vegan milk
1 teaspoon organic vanilla extract
1/2-1 teaspoon pumpkin pie spice
2 tablespoons agave – or sweeten to taste
1/4 cup cinnamon graham crackers or cookies- vegan, crushed


place first 6 ingredients into blender and mix well. sweeten to taste and top with crushed graham crackers

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