Easy Vegan Chocolate Pudding or Frosting

by mary on April 15, 2014

chocolate avocado banana pudding

vegan chocolate pudding or frosting

This works and it’s very easy. It’s a relatively low-sugar vegan pudding or frosting made with just a few ingredients, all reasonably healthy: avocado, banana, dark chocolate, and vanilla extract. Dark  (bittersweet) chocolate has far less sugar than sweet chocolate, it’s more chocolatey but less sweet. The higher the cocoa content, the darker and more bitter the chocolate. I have used Cordillera 70% cocoa bittersweet chocolate discs, and I’ve used sweeter dark chocolate chips. Both worked but I preferred the Cordillera.

In theory you could skip the refined sugar altogether by Read the article →


Apricot Almond Chia Energy Bars

April 2, 2014 All Year

almond apricot chia treats- bars, balls, and cookies

I’ve been wanting to get this recipe up on Fit and Fed for a while, finally it’s here! I’ve made these apricot almond bars several times for friends and family and they’ve been well liked. Tangy apricots blend with sweet dates, ground almonds, chia seeds, and warming cinnamon and cardamon, while a touch of almond [...]

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Pacific Coast Adult Sectionals: Part II

March 24, 2014 Figure skating

skating my program at Sectionals

My skate at 2014 Pacific Coast Adult Sectionals.

20 comments More →

Pacific Coast Adult Sectionals: Part I

March 18, 2014 Figure skating

Toyota Sports Center showing banners for the top skaters

Last minute preparations and struggles getting ready for Adult Sectionals in Ontario, CA.

10 comments More →

Early Spring Chopped Salad with Asparagus and Cauliflower

March 6, 2014 Dinner

salad with asparagus, cauliflower, wild rice, and chickpea

An early spring salad using the first asparagus, as well as steamed cauliflower, chickpeas, and wild rice.

6 comments More →

One week to Sectionals!

February 28, 2014 Figure skating

skating dress design by Kim Walker

Working on my program for Sectionals. My Achilles and P-T tendonitis are much improved.

12 comments More →

Salad with French Green Lentils, Quinoa, Arugula and Roasted Butternut Squash

February 15, 2014 Dairy free

dinner salad with quinoa, lentil, arugula, and roasted butternut squash

This might be the perfect winter salad, with hearty, nutty red quinoa, sweet roasted butternut squash, tangy arugula with lemon vinaigrette, and crunchy almonds. Roasted butternut squash in salads is a definite trend. I’ve tried it at home a number of times but only rarely been happy with the results. This time, though, I think [...]

16 comments More →

Skate Crisis | Tendonitis, Worn-Out Skates, and New Harlicks on the Way

February 13, 2014 Figure skating

tracing for new skates

Injured feet and the travails of choosing new figure skating boots and blades.

6 comments More →

Cucumber, Olive, Parsley and Feta Enhanced Hummus

February 2, 2014 dips, spreads and sauces

hummus topped with veggies and feta

With half an hour until the Super Bowl kickoff I’m popping by Fit and Fed to show you the appetizer I’m about to serve. I’m not a big football fan but in this town, this year, the Super Bowl is practically mandatory! The grocery stores yesterday were more crowded than I’ve ever seen them. No [...]

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A New Program for Sectionals

January 25, 2014 Figure skating


A new freestyle program for Sectionals with music by Lemon Jelly.

20 comments More →

Salad with Toasted Sunflower Seeds, Avocado, and Cotswold Double Gloucester Cheese

January 23, 2014 All Year

salad with cubed Cotswold cheese, sunflower seeds, avocado, and salad greens

An easy salad making use of my new find, Cotswold Double Gloucester cheese, plus avocados and toasted sunflower seeds.

8 comments More →

Dal-Inspired Red Lentil Soup

January 18, 2014 All Year

dal-inspired red lentil soup

This spicy lentil soup straddles the difference between American lentil soup and Indian dal.

28 comments More →

Message from Coach Darin: Fighting Colon Cancer (or Better, Preventing It)

January 11, 2014 Figure skating

Coach Darin fights colon cancer with perseverance and spirit. What you can do to prevent or screen for colon cancer.

6 comments More →

Cooking for my Mom, Gluten, Dairy, and Soy Free

January 5, 2014 Uncategorized

black cod with cucumber salad and carrot reduction

Dinners for my mom: dairy, soy, gluten and nut free.

14 comments More →

Your Brain is Making You Fat: How to Outsmart It

January 4, 2014 Health and Nutrition

A healthy breakfast: soy yogurt with nuts and seeds

Why it’s so hard to eat well- the combination of huge, modern portions and our imperfect, multi-tasking brains is a recipe for weight gain.

10 comments More →

Winter Reds Salad with Pomegranate Dressing

December 14, 2013 Fall

salad with pomegranate, Fuyu persimmon, pear, greens, and pomegranate dressing

A festive red, green, and orange winter salad with pomegranate seeds and dressing, Fuyu persimmon, red pear, and greens.

10 comments More →

Blogging and Skating: Work and Dreams

November 29, 2013 Figure skating

skating with a rose

Step by step in skating and blogging.

19 comments More →

Pear, Hazelnut and Goat Cheese Salad

November 28, 2013 Fall

salad with pear, hazelnut, and Humboldt Fog goat cheese

Green salad with sliced pears, toasted hazelnuts, and goat cheese.

14 comments More →

It’s Not About the Turkey | Our Vegetarian Thanksgivings

November 27, 2013 Uncategorized

passing the bowl, sharing a meal

My vegetarian Thanksgiving meals over the years.

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Maple Roasted Brussels Sprouts

November 24, 2013 Dairy free

roasted Brussels sprouts

Maple-roasted Brussel sprouts with balsamic vinegar, extra-virgin olive oil, and salt.

11 comments More →

Grilled Artichoke

November 17, 2013 Dairy free

grilled artichokes

Fall vegetarian fare on the grill– artichokes!

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Skate America 2013, the Free Dance Competition

October 27, 2013 Figure skating

Davis and White warming up their elements at Skate America

The free dance competition at Skate America 2013.

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Skate America 2013, the Men’s Free Competition

October 23, 2013 Figure skating

Adam Rippon preparing for a quadruple lutz

A report from the men’s long program at Skate America in Detroit.

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Grilled Corn in the Big Green Egg

October 15, 2013 Dairy free

corn ready to grill

Grilling corn on the Big Green Egg.

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Cauliflower Mushroom (Sparassis crispa) ‘Noodles’

October 11, 2013 Dairy free

sparassis 'rice noodles'

Cooking with a rare treat from the forest, a cauliflower mushroom (Sparassis crispa).

6 comments More →

Fig, Strawberry, and Toasted Hazelnut Salad with Fig Vinaigrette

October 5, 2013 Dairy free

fig, strawberry and toasted hazelnut salad dressed with fig viniagrette

A late summer and early fall salad with figs, strawberries, and toasted hazelnuts and a fig vinaigrette dressing.

20 comments More →

Fig Vinaigrette

October 5, 2013 Dairy free

fig viniagrette salad dressing

A naturally sweet, thick and creamy fig vinaigrette salad dressing.

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My first lutz in competition

September 29, 2013 Figure skating

skating an Ina Bauer (1)

My skate at the Pacific Northwest Interclub Championships.

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Almond Flour Fig Cake

September 28, 2013 Dairy free

fig almond cake

Dairy and gluten free but you won’t be thinking of that, you’ll be munching this cake made with baked figs, fig butter, and almond meal.

12 comments More →

Veggie Salad Bowl with Almond-Cilantro Dressing #TheSaladBar

September 14, 2013 Dairy free

veggie salad bowl with almond cilantro dressing

A fall lunch or dinner salad with red kuri squash, broccoli, and peas and an Asian-style almond cilantro sesame dressing.

20 comments More →

Two Summer Picnics

August 19, 2013 Uncategorized

Bissinger, Vosges, and Divina chocolate bars on a summer picnic

Two summer picnics, with artisan cheese and chocolate, fresh berries, green beans, baked beans, and coleslaw.

9 comments More →

Avocado Dressing #TheSaladBar

August 17, 2013 All Year

a bowl of avocado dressing

Salad dressing made with avocado, cilantro, scallions, and a jalapeno.

15 comments More →

Blackberry Fig Mascarpone Pizza

August 16, 2013 Dessert

fig mascarpone pizza sliced

A striking black-and-white dessert pizza with figs, blackberries, fig jam, and mascarpone cheese.

5 comments More →

Ahi Tuna, Mango and Roasted Corn Salad

August 11, 2013 Dairy free

salad with baby greens, mango, and ahi tuna

Fresh mango and roasted corn again? No complaints about that at our house. This filling dinner salad was inspired by a little browsing of Mad Greens menu (and a special on ahi tuna at the corner grocery). I made it twice to fine tune it, as well as a no-ahi vegetarian version. According to Vancouver [...]

15 comments More →

A Program for my Dad

July 30, 2013 Figure skating

Mary with rose

A program I skated in memory of my Dad, who passed away this spring.

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Skate for Coach Darin Hosier

July 19, 2013 Figure skating

number from Skate for Coach (1)

A beautiful ice show to benefit beloved coach Darin Hosier.

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Dilled Green Bean and Potato Salad #TheSaladBar

July 13, 2013 Dairy free

dilled green bean potato salad

A summer picnic or potluck salad with yellow potatoes, green beans, dill, and a creamy silken tofu dressing.

23 comments More →

Raw Vegan Apricot Mango Crumble

July 3, 2013 Dairy free

raw gingered apricot mango crumble

A quick no-bake vegan summer dessert using mangoes, apricots, a creamy ginger spread and walnut chia topping.

20 comments More →

What I Made this Week: David Lebovitz’s Swiss Chard and Apple Tart

July 2, 2013 Uncategorized

swiss chard and apple tart

What I made this week: David Lebovitz’ Swiss Chard and Apple Tart. Don’t be afraid, it’s quite good!

8 comments More →

Adult Gold Moves Test

June 29, 2013 Figure skating

ready to skate gold moves

My ‘re-try’ gold moves test.

6 comments More →

Pistachio Macadamia Nut Butter

June 29, 2013 All Year

macadamia pistachio nut butter from Fit and Fed, shown with Mary's Gone Crackers

An easy to make homemade nut butter using macadamia nuts and pistachios.

10 comments More →

Mango, Avocado and Roasted Corn Salad with Creamy Ginger Dressing

June 19, 2013 Salad

salad with avocado, roasted corn, mango, and creamy ginger dressing

Mango avocado salad with roasted corn and mixed greens, optional grated cheese. Inspired by the Don Quixote salad from Mad Greens restaurant.

5 comments More →

Gold Moves Test Morning

June 5, 2013 Figure skating

waiting for my test

Last minute corrections and practice for my gold moves test (and results).

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Skating Brackets

June 3, 2013 Figure skating

skating a bracket

Practicing brackets for my adult gold moves in the field test (with video).

4 comments More →

PT for Back-Related Hip Pain- Done!

June 3, 2013 Figure skating

Trying to maintain my physical therapy stretching and strengthening exercises to avoid overuse injuries and back pain.

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Willow Waltz Bronze Ice Dance Test

May 26, 2013 Figure skating

two skaters dressed in black ice dancing together

Testing the Willow Waltz (video) and working on some other skating projects.

12 comments More →

Mother’s Day Picnic Salad with Edible Flowers

May 11, 2013 Recipes

Mother's Day Picnic Salad with edible flowers, asparagus, and avocado

A Mother’s Day picnic salad with shallot dressing, edible flowers, mixed greens including pea shoots, grilled asparagus, and seeds sprinkled on top.

18 comments More →

Trader Joe’s Kale Waldorf Salad

May 1, 2013 All Year

a home copy of Trader Joe's Kale Waldorf salad

A Kale Waldorf salad with Honey Yogurt dressing inspired by Trader Joe’s.

21 comments More →

Non-Dairy Yogurt Honey Dressing

April 30, 2013 All Year

non-dairy yogurt honey dressing (1)

A honey yogurt dressing made with non-dairy yogurt (coconut milk yogurt or almond milk yogurt).

2 comments More →

Greek Yogurt Honey Dressing

April 30, 2013 All Year

greek yogurt honey salad dressing

An honey yogurt dressing made with Greek yogurt, basil, shallot, Dijon mustard, celery seed, and honey.

2 comments More →

Vegetable Stroganoff Two Ways

April 23, 2013 Dinner

vegetable stroganoff

A vegetable stroganoff with sour cream, mushrooms or cauliflower, and tempeh makes a comforting dinner. Serve it over egg noodles or rice.

6 comments More →

Brown Rice Onigiri

April 21, 2013 All Year

brown rice onigiri

Brown rice onigiri, the perfect snack for a picnic under the cherry trees.

18 comments More →

Pasta Puttanesca

April 20, 2013 All Year

pasta puttanesca with raisins, olives, and pine nuts on a square dinner plate

A vegan version of this quick entree that you can make from the cupboard.

8 comments More →

Picking up the Pieces

April 16, 2013 Health and Nutrition

Picking up the pieces of my health and life after a family emergency.

8 comments More →

Polenta Torte

March 30, 2013 Dairy free

polenta torte on a white plate

A polenta torte with a caramelized onions, a vegan cheese layer, and a pesto layer. You could also make a vegetarian layer using dairy cheese.

26 comments More →

My skate at Pacific Coast Adult Sectionals

March 15, 2013 Figure skating

skating a back spiral

Skating at my first big competition, the Pacific Coast Adult Sectionals.

26 comments More →

Ready for Sectionals!

March 9, 2013 Figure skating

In Pasadena for the Pacific Coast Adult Skating Sectionals.

1 comment More →

Coconut Chia Pudding

March 3, 2013 All Year

coconut chia pudding

A very easy coconut chia pudding dessert.

11 comments More →

Training with Hip Pain | My New PT Routine

February 23, 2013 Figure skating

A new physical therapy and massage routine to take care of pain to the back of the hip.

7 comments More →

Dark Chocolate-Dipped Frozen Banana with Cocoa Nibs

February 17, 2013 All Year

dark chocolate covered banana with cocoa nibs

Frozen banana popsicles with dark chocolate and cocoa nibs.

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With a bit of churn, signed up to skate Pacific Coast Sectionals

February 8, 2013 Figure skating

skating dresses

After some ups and downs, getting registered for a big skating event.

8 comments More →

Butternut Squash Pecan Gratin with Vegan Goat Cheese

February 3, 2013 Dairy free

butternut squash pecan gratin with  vegan goat cheese

A gratin with butternut squash, pecan, and vegan ‘goat cheese.’

10 comments More →

Vegan goat cheese

January 27, 2013 Dairy free

pine nut macadamia 'goat cheese' (1)

A vegan ‘goat’ cheese made with pine nuts, miso, lemon juice, apple cider vinegar, and yogurt starter.

6 comments More →

Bronze Ice Dance Test | Hickory Hoedown

January 12, 2013 Figure skating

at the end of the ice dance test

Testing my first bronze ice dance, the Hickory Hoedown.

13 comments More →

Keeping Away the Gloom of Northwest Winter

January 10, 2013 Health and Nutrition

HDRtist HDR - http://www.ohanaware.com/hdrtist/

Getting through the gloom of winter in Western Washington with a light therapy box from Alaska Northern Lights.

4 comments More →

White Whole Wheat Ciabatta

January 7, 2013 Recipes

white whole wheat ciabatta

Homemade white whole wheat ciabatta with a mix of white and white whole wheat flour.

14 comments More →

Potato Enchiladas Verdes

January 2, 2013 All Year

baking pan of potatoes enchiladas verde on a green kitchen towel

Enchiladas with yellow potato, queso fresco, sour cream, and salsa verde, an economical, well-loved family recipe.

10 comments More →

Preparing Chestnuts

December 28, 2012 Fall

carving an X in the chestnut skin with a chestnut knife

How to cook and peel fresh chestnuts.

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Poppyseed Dressing (silken tofu-based)

December 15, 2012 All Year

waldorf salad with silken tofu poppyseed dresssing

A quick and easy non-dairy poppyseed dressing made with silken tofu.

14 comments More →

Chocolate Porter Cake

December 9, 2012 Dessert

chocolate porter cake with whipped cream topping on a dinner plate

This striking black Chocolate Porter cake with a white whipped cream topping features an inspired flavor combination of cocoa and dark beer.

12 comments More →

Happy 1st Blogiversary Fit and Fed!

November 29, 2012 Blogging tools

chocolate beer cake with one lit birthday candle

Fit and Fed just marked its one year anniversary! Here are a few of my favorite moments from the first year.

8 comments More →

Holiday Attitude Check | Keeping the Holidays Positive

November 28, 2012 Figure skating

Mary doing a scratch spin

Taking a minute here and there to find the joy in some holiday activities. Sometimes it takes me a while– even with activities that I signed up for.

3 comments More →

Skating the Fiesta Tango

November 17, 2012 Figure skating

skating the Fiesta Tango with my ice dance coach

Passing the third and last pre-bronze ice dance, the Fiesta Tango.

12 comments More →

Kabocha Coconut Curry

November 10, 2012 Dairy free

kabocha coconut red Thai curry

Kabocha squash (Japanese pumpkin), tofu, and red bell pepper in a Thai red curry coconut milk sauce.

18 comments More →

Cocoa Cherry Cobbler

November 5, 2012 All Year

cherry chocolate cobbler shown in a baking dish with serving spoon

A cherry cobbler with cocoa in the topping for that classic combination of cherries and chocolate. Make it gluten free or not, your choice.

6 comments More →

What I Made this Week: Pumpkin Chia Chocolate Chip Cookies

October 31, 2012 Uncategorized

halloween pumpkins

Pumpkin Chia Chocolate Chip Cookes from Purely Twins.

10 comments More →

Review: Non-Dairy Yogurts

October 30, 2012 Dairy free

Wildwood Organic Soy Yogurt in a bowl with newspaper on the table

A review and comparison of three non-dairy yogurts: an unsweetened soy yogurt from Wildwood, a fruit-sweetened almond yogurt from Amande, and a cane-juice sweetened coconut yogurt from So Delicious.

17 comments More →

Gluten-free Oatmeal Raisin Walnut Pecan Cookies | Baking with Duck Eggs

October 19, 2012 Dessert

gluten-free walnut pecan oatmeal raisin cookie

A little spice, raisins, walnuts and pecans take these oatmeal cookies a few steps past ordinary. So do the duck eggs I used– they’re optional, but they really do add loft to baked goods.

11 comments More →

What I Made This Week: Bread Baking with the King Arthur Flour Whole Grain Baking Book

October 13, 2012 Uncategorized

walnut currant bread and butternut squash pear soup

Fall baking adventures: a homemade rye levain, currant walnut bread, and whole wheat ciabatta. Also a butternut squash pear soup.

5 comments More →


September 30, 2012 All Year

brunost with jam

The Norwegian specialty cheese brunost is the cheese equivalent of dulce de leche– golden brown, caramelized, and creamy. It is to regular cheese as Nutella is to peanut butter. Here’s where to get it and how to best enjoy it.

10 comments More →

Tempeh Sloppy Joes

September 28, 2012 All Year

tempeh Sloppy Joe on a plate with cucumber

Fast, cheap, healthy, and liked by my kids– tempeh Sloppy Joes were a real staple for me when I had young children. Here’s how to make them with tempeh, an onion, a red pepper, and tomato sauce.

9 comments More →

Steamed Tempeh

September 24, 2012 Vegetarian Basic Cooking Techniques

tempeh in a metal steaming insert in a pot

How to steam tempeh, and why you might want to.

7 comments More →

Gluten-Free Vegan Peach Cobbler

September 15, 2012 Dairy free

peach cobbler

Peach cobbler– vegan and gluten-free, with unrefined sugar.

13 comments More →

Silken Tofu Mayonnaise

September 7, 2012 All Year

small jar of homemade silken tofu mayonnaise shown next to a butter knife

A simple, quick recipe for homemade tofu-based mayonnaise. Protein-rich, light and low-cal.

12 comments More →

Blog Re-design with Thesis

September 3, 2012 Blogging tools


New blog design based on Thesis and new logos created by my husband.

13 comments More →

Landed my first lutz!

August 26, 2012 Figure skating

toe loop

Working on my newest jump, the lutz. Got it fully rotated with a one-footed landing that stayed up for the first time today.

6 comments More →

Date Sweetened No Oil No Sugar Granola

August 21, 2012 All Year

oil free sugar free granola

Try this oil and sugar free healthy granola sweetened with dates and full of lots of healthy, omega 3 rich ingredients like flaxseed, hemp hearts, and walnuts.

13 comments More →

Summer Skating and Learning the Lutz

August 12, 2012 Figure skating

Skating at Summer Sizzle (2)

Summer skating activities, skating in a small local competition and working on my flip and lutz jumps.

4 comments More →

Summer Chickpea Salad with Apricots

August 4, 2012 All Year

chickpea apricot salad

This garbanzo salad, good anytime with dried apricots, gets a midsummer upgrade here with chopped, fresh apricots. The chickpeas are mixed with Italian parsley and other herbs, kalamata olives, and extra virgin olive oil.

6 comments More →

Rainier Cherry Clafouti

July 30, 2012 Dairy free

Rainier cherry clafouti

Clafouti is an easy-to-make baked cherry dessert that’s somewhere between a cake and a flan. Here it’s made with Rainier cherries and a splash of Amaretto in a grain-free, dairy-free version.

6 comments More →

King Salmon with Red Quinoa and Peach Cherry Compote

July 25, 2012 Dairy free

Twin Falls

A summer salmon entree with wild king salmon, a grilled fruit compote with cherries and peaches, and red quinoa.

6 comments More →

Walnut Butter

July 23, 2012 All Year

walnut butter

How to make homemade walnut butter with a Vitamix.

7 comments More →

Peach Lassi with Pistachios

July 23, 2012 Gluten free

peach lassi with pistachio

Cool, refreshing peach lassi topped flavored with rosewater and cardamom and topped with chopped pistachios.

7 comments More →

Vegan Berry Crisp

July 17, 2012 All Year

raspberry blueberry crumble

A vegan berry crisp (or crumble) with an especially good topping made with a blend of powdered and granulated unrefined sugar. Also uses chopped walnuts, coconut oil, and either gluten-free baking mix or regular flour.

6 comments More →

What We Made this Week: Granola, Raspberry Oatmeal, Canary Melon Smoothie

July 12, 2012 Uncategorized

canary melon coconut water smoothie

I was happy to find a very promising healthy granola recipe on Badger Girl Learns to Cook. The result was ‘amazing’ according to my husband and disappeared very rapidly. Badger Girl recounts six rounds of revisions to her evolving granola recipe before getting it just right, and I have to agree that she got there. [...]

1 comment More →

Free-Range Chicken Flock: Humane Enough?

July 10, 2012 Health and Nutrition

chickens (4)

Thoughts on buying eggs from a free range flock of chickens on a hobby farm. The eggs are more humanely produced than eggs from a big farm, but are they humane enough?

9 comments More →

Tropical Oils: Healthy? Sustainable?

July 8, 2012 Health and Nutrition

red palm fruit

  The Tropical Oils Are tropical oils good for us and the planet? Saturated fats raise cholesterol levels, and decades ago fears about the saturated fat in tropical oils led to their replacement in processed foods by hydrogenated oils. That was a nutritional disaster. Now some alternative health groups consider tropical oils healthy while mainstream [...]

10 comments More →

Truly Free Range Eggs: Healthy, Nutritious, Anti-Inflammatory

July 2, 2012 Health and Nutrition

true free range vs. Trader Joe

If you buy organic or cage-free eggs for a healthier, more ethically-produced product, take a second look at where your eggs are coming from. Ordinary US farm standards allow huge flocks of hens in impossibly small cages, while organic standards require uncaged hens fed an organic diet and given access to the outdoors. Unfortunately, many corporate-influenced [...]

16 comments More →

Fig Mascarpone Dessert Pizza

June 30, 2012 Dessert

gluten-free dessert pizza with fresh figs, fig butter, and mascarpone cheese

A dessert pizza with chopped figs, fig butter or jam, optional walnuts, and mascarpone cheese.

10 comments More →

Gluten-Free Pizza Dough

June 29, 2012 All Year

gluten free pizza crust

Tips for making a crispy pizza crust using Pamela’s Gluten-Free Bread Mix and extra virgin olive oil. How to work with the delicate gluten-free dough and keep it from breaking apart.

2 comments More →