Black Bean Sweet Potato Chili


I’ve always loved chili, growing up my mom made it constantly from October to March, I guess trying to keep us warm through the frigid Ohio winters.  Once I started making it myself, there was something odd to me about  eating a bowl of ground beef and tomatoes, so I decided to bulk it up with veggies and black beans.  Although my version is vegetarian, feel free to add ground beef, turkey or sausage to your batch!  I will say as someone who grew up on the beefy chili, I don’t miss it at all in this recipe.  I always combine the ingredients the night before in the crock pot, stick it in the fridge, and in the morning I put the crock pot on low before I head out for work!  There’s nothing like coming home to warm chili after a long day!

Black Bean Sweet Potato Chili

1 large sweet potato, peeled and diced

1 large red onion, peeled and diced

1 can corn (drained)

2 cans fire roasted diced tomatoes

1 can tomato paste

2 cans black beans (drained and rinsed)

1 diced red pepper

1 tbsp chili powder

1 tbsp crushed red pepper (exclude if you dont like spicy!)

4 cups water

Combine all of the ingredients in a crock pot, and cook on high 4 hours, or low 8 hours.  Top with your favorite chili toppings (raw onion, cheese, sour cream, Gfree tortilla chips, etc.) and enjoy!

Photo by Dan Buckley


I am a big fan of spicy food! There was one snack I knew I would miss a lot in my new gluten free life: jalapeno poppers…or so I thought.  This recipe was created out of sheer desperation for anything slightly resembling jalapeno poppers. In no way, shape, or form is this snack good for you, but who cares?! When you want junk, you want junk and I’m sure this version is better than the original!  If you don’t like spicy food they are actually still really good without the jalapenos, just add more corn!  If you are making these for a crowd you had better make way more than you think you’ll need, they go fast!

*Preheat oven to 450 degrees and line a cookie sheet with aluminum foil


  • 1 bag of Frito’s Scoops
  • 1 package cream cheese (8 oz)
  • 3-5 diced jalapenos (depending on the heat level you like)
  • ¼ cup frozen corn
  • ¼ cup cheddar cheese

In a microwave safe bowl, roughly mix cream cheese, diced jalapeno, corn and cheese; heat in the microwave for about 1 minute (until ingredients are softened and easier to stir) and mix again until well combined.  Stuff mixture into Frito’s Scoops (about 1/2 to 1 tablespoon in each) and place cheesy side up on a cookie sheet; continue until all of the mixture is used.

Bake on the middle rack of your oven at 450 degrees for 20-25 minutes, or until cream cheese mixture is golden brown and bubbly.

Remove from oven and allow to cool for a bit before eating. (It’s very tempting to pop one in your mouth right away, but these babies are hot!) These are amazing on their own, but even better when you dip them in raspberry salsa! Enjoy!

Photo by Dan Buckley

Grab ‘n Go Cups


These are my lifesavers!  On a busy day at the salon these are usually the only things I have time to eat (if I’m lucky).  I bake a bunch of these at one time and freeze them, and each version is easy enough to play around and switch up ingredients to suit your own tastes.  I eat two cups at a time and they keep me full for hours, the best part is they’re incredibly portable and once divided into freezer bags I can just grab them on my way out in the morning, pop them in the microwave when I get to work, and eat them while I’m getting the salon ready for the day; all before my employees and clients even walk through the door!  It’s a quick, filling meal that I don’t have to feel guilty about eating because I know exactly what goes in them, and it is all good for me!

Blueberry Oatmeal Grab ‘n Go Cups

Sweet Potato Black Bean Frittata Grab ‘n Go Cups

photo by Dan Buckley

Sweet Potato and Black Bean Frittata Grab ‘n Go Cups


Makes approximately 12 frittata cups

Preheat oven to 350 degrees and spray muffin tin with non stick cooking spray


  • 5 eggs
  • 1/4 cup half and half
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 large sweet sweet potato (peeled and diced)
  • 1 15.5 oz can black beans (drained and rinsed)
  • 1/2 cup diced red onion
  • 1 cup cheddar or pepper jack cheese (I use pepper jack for a kick)

Combine onion, sweet potatoes, cheese and black beans. Evenly distribute mixture into the muffin cups.

Beat eggs in a separate bowl and add salt, pepper, and half and half.

Pour egg mixture over the existing contents in the muffin tins.

Bake 20-25 minutes, until golden brown and an inserted toothpick comes out clean.

*Allow to cool completely, divide into freezer bags with two frittata cups in each bag and place in the freezer.  When ready to eat, remove from bag, place on a plate or paper towel and heat for 1-1.5 minutes.

photo by Dan Buckley 

Blueberry Oatmeal Muffin Grab ‘n Go cups


Makes Approximately 18 cups

*Preheat oven to 350 degrees and line a muffin tin with 18 paper liners


  • 3 cups old fashioned oats
  • 1/2 cup brown sugar
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 3 eggs
  • 1 1/4 cup vanilla almond milk
  • 3/4 cup mashed banana
  • 1 tbs ground cinnamon
  • 1 pint of blueberries (you can use less, I just LOVE blueberries!)

*Combine oats, brown sugar, cinnamon, baking powder and salt until thoroughly mixed.

In a separate bowl mix the eggs, banana, and almond milk until blended together.

Add the wet ingredients to the dry ingredients and mix until completely combined; then carefully fold in blueberries.

Spoon mixture into muffin cups (about 3/4 of the way full) and bake 18-22 minutes, until the tops are golden brown and a toothpick inserted comes out clean.

*Allow to cool completely, divide into freezer bags with two muffins in each bag and place in the freezer.  When ready to eat, remove from bag, place on a plate or paper towel and heat for 1-1.5 minutes.

photo by Dan Buckley