Toasted Sunflower Seeds

2 cups raw sunflower seeds
1 Tablespoon water
3/4 Teaspoon salt
1 Tablespoon olive oil

Add water and salt to bowl large enough to easily mix the sunflower seeds. Mix the salt and water. Add the seeds and mix to coat the seeds. Then add oil to coat all seeds.

Preheat oven to 350 degrees. Use baking parchment to cover a large cookie sheet. Spread the seeds out on the cookie sheet. They will toast more evening if they are spread in a thin layer. Bake for approximately 20 minutes or until just golden brown. They are very sensitive to time and can easily be undercooked or burned within one minute so watch carefully until you know what length of time works best in your oven. Let the seeds cool completely before storing.

I use the seeds on salad, sautéed vegetables, in cookie recipes, and on ice cream.

Kale, Feta and Dried Cherry Salad with Pomegranate Dressing

4 servings

A Sporty original recipe with variations! Kale becomes very tender when massaged.


1 small shallot, finely chopped

2 tablespoons red wine or sherry vinegar

2 teaspoons pomegranate molasses (can be found in middle eastern grocery stores)

2 tablespoons extra virgin olive oil

Sea salt, freshly ground black pepper

1 bunch red Russian kale, ribs and stems removed, leaves torn into 2″ pieces

1/2 cup dried cherries or toasted walnuts or pepitas

2 ounces feta or blue cheese or ricotta salata


Combine shallot, vinegar, olive oil and pomegranate molasses in a large bowl; season dressing with salt and pepper and let sit at least 5 minutes. Dressing can be made 4 hours ahead, just cover and chill.

Add kale to dressing, season with salt and pepper to taste, and gently massage dressing into leaves. Add cherries, walnuts or pepitas and toss to combine. Serve topped with cheese of choice.

Nuts & Seeds Cookies


2 eggs
1/4 Cup turbinado sugar
1 Cup shredded unsweetened coconut (I like the Peoples Food Co-op coconut)
1 Cup Almond flour
1/2 Cup raw sunflower seeds
1/2 Cup sesame seeds
1/4 – 1/3 Cup raisins (I like Peoples Food Co-op Flame raisins)
1/4 teaspoon salt
1 teaspoon ground coriander

Mix well. Grease cookie sheet with ample olive oil. Take a spoonful of batter at a time place on cookie sheet, dip fingers in olive oil and press cookie dough down to about 1/2 to 1/3 inch thick. Makes about 12-15 cookies. Bake at 350 degrees for 20 minutes or until lightly browned on edges. They will be moist and chewy on the inside, and crispy on the outside. Eat whenever you have a starch craving.

Spice Cake

3/4 Cup olive oil
2/3 Cup turbinado sugar
4 eggs
1/2 Cup Fage 2% plain yogurt
1 1/2 Cups Almond meal
1/2 Cup coconut flour
1 Teaspoon baking powder (aluminum free)
1/2 Teaspoon baking soda
1/4 Teaspoon salt
1 1/2 Teaspoons ground ginger powder
1 Teaspoons ground cinnamon
1/4 Teaspoon ground clove

Preheat oven to 350 degrees. Mix all ingredients together until smooth. Grease bundt pan with olive oil and pour batter into it.

Bake for 30-50 minutes or until knife inserted comes out clean. Time range accounts for shape and size of pan used. I have baked this cake in a large bundt pan in 30 minutes. I bought a small angle food cake pan and it took 50 minutes for the cake to bake. Testing with a knife is key. Cool uncovered before serving for best flavor. Serve with vanilla bean natural ice cream (some ice cream has starch).

Sauteed Vegetables

Anything is good sauteed in olive oil and garlic

Steam vegetables until soft then add olive oil to fry pan and brown lightly. Add minced garlic and a sprinkle of salt.

Broccoli, cauliflower, asparagus, zucchini, peppers, cabbage, brussel sprouts and more can be used.

If you want the dish to be starch free do not include any root vegetables (carrots, beets, parsnips, potatoes, or corn)

Curry Soup

1 head of cauliflower
1 1/2 cup homemade chicken, beef, pork, or vegetable stock
1 medium yellow cooking onion
3 tablespoons olive oil
3 cloves of garlic
2 tablespoon curry powder
1 teaspoon salt
2 teaspoons mustard seed
3 tablespoons fresh lemon juice
1/8 teaspoon sweet paprika

serve with plain yogurt

Cook cauliflower in steamer or small amount of water with cover until very tender.  Remove the lid to let water evaporate, then put in blender with 1 cup stock and blend until smooth. Mince onion and saute in olive oil.  Put blended cauliflower and stock into sauce pan on medium and add sauteed onions and olive oil. Crush garlic and let sit for at least 10 minutes before adding to sauce pan. Add curry powder, mustard seed and salt to the sauce pan and simmer about 20 minutes or more. Serve with plain greek yogurt dollop – I prefer Fage 2% plain.

You can use zucchini or a mix of cauliflower and zucchini. Adjust the spices to taste.

Drop Biscuits


2 1/2 cups almond flour
2 tablespoons coconut flour
1/2 teaspoon salt
1/2 teaspoon soda
1/2 cups plain 2% Fage greek yogurt (best because has no added starches)
1/4 cups olive oil
2 large eggs
1 Tablespoon lemon juice
sesame seeds if desired

Mix all ingredients together (except sesame seeds until smooth.
Drop spoonfuls onto greased (olive oil is good to use) cookie sheet. I now use parchment paper and like it better than greasing the pan.

Bake at 350 degrees for 20 minutes or until lightly browned. To test, stick knife into center of one biscuit…it is done if the knife comes out clean.

Best when just slightly cooled from oven. Day old biscuits best sliced, warmed in oven and place cheese in center and heat until cheese just melted, or put butter and honey inside sliced warm biscuit.

Makes 20 small biscuits.
120 calories per biscuit