4 Foods to Boost Your Memory

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For better or worse, everything you eat plays a role in your physiological functioning. It either nurtures or hinders the functioning of our cells and the systems of our bodies. This is why it is so important to eat as many organic and wholesome foods as possible. They are laden with rich nutrient profiles, which bolster the performance of our bodies. Scientific studies have gone so far as to identify the nutrient profiles of foods, helping you to determine which foods to consume if you are looking to target a certain function of the body.

If you are inclined to forgetfulness or amnesia, lack of sleep, high stress levels, and lack of certain nutrients in your body are all playing a contributing role in tampering with your ability to retain information. In order to counter the effects, you will need to adjust your lifestyle and environmental factors. The following four foods are proven to significantly improve your memory:

Dark Chocolate

Chocolate is widely regarded for its delectable taste and mouth-watering aroma. It is also commonly considered to be an excellent mood booster. What is not as frequently recognized is cacao’s scientifically proven brain-boosting compounds. Dark chocolate is laden with antioxidants, caffeine, and flavonoids, which are all memory-boosting agents. Flavonoids, for example, are responsible for improving the learning and memory areas of our brains.


It has been scientifically proven that Vitamin C plays an essential role in the functioning of your nervous system, which also plays a contributing role in boosting your memory. You can acquire your daily dose of Vitamin C by eating one medium-sized orange. Vitamin C is considered to contain large traces of antioxidant compounds, which are responsible for protecting your brain cells against free radicals. It also promotes the wellness of your brain, which, in turn, boosts your memory.

Green Tea

Green tea consists of a large number of compounds that are responsible for the nourishment of your brain. Similar to dark chocolate, it contains a high amount of caffeine, which improves memory, focus, and alertness. It also contains L-theanine, which is responsible for boosting the activity of your brain’s neurotransmitter to help you memorize and focus better. It also enhances the frequency of your brain’s alpha waves, which help you to relax without making you feel exhausted. Green tea also contains an abundance of antioxidants and polyphenols, which are responsible for protecting your brain from Parkinson’s and Alzheimer’s.


A majority of people don’t realize the value of broccoli as a staple diet food, excluding it from their daily meals. As such, they are missing out on the compounds found in broccoli, some of which are proven to significantly improve memory and attention span. Broccoli is laden with a range of powerful antioxidants, which are considered important for the nourishment of your nervous system. Additionally, the vegetable contains large traces of Vitamin K in it, which is responsible for the production of sphingolipids in our brains cells, which strengthens our nervous system. A study shows that taking Vitamin K in abundance is linked with improving your memory.

From Vitamin K to caffeine and antioxidants, there are many routes to a better memory and more nimble mind. Try adding the above foods into your daily diet and for an extended period of time in order to see changes. Struggling with creative ways to eat these foods? Check out the recipes below!


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3/4 cup vegan bittersweet chocolate

1/4 tsp allspice

1/4 tsp cinnamon

Coarse grain sea salt

5 clementines, peeled and segmented


Line a baking sheet with parchment paper. Melt chocolate, stir in allspice and cinnamon. Carefully dip clementine sections until 2/3 of the fruit is covered. Place on baking tray and sprinkle with sea salt. Place in fridge for 1 hour before serving.


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2 green tea bags

1/3 cups broccoli florets

1/2 cup cucumber

1 tbsp mint leaves

1 green apple

1 banana

1 cup spinach

4 ice cubes


Boil a pot of water. Pour out two cups of hot water and steep the two green tea bags for 3–4 minutes.

Combine rest of ingredients in a blender. Pour in green tea and blend until smooth.


This article was written by Wheeler del Torro, Nutritional Anthropologist & Founder of Seasonality Spices.

5 Millennial Pink Foods That Are Actually Good For You

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Millennial pink foods are everywhere. If you’ve gone shopping, scrolled through your social media feed, or if you even just have an internet connection, you have heard something about the millennial pink foods trend. The popularity of the pink food began in 2017 when the New York Magazine wrote an article about it.

There are different ways that millennial pink has appeared, from clothing to women’s hair color, but it’s millennial pink foods that have grabbed pop culture’s imagination. Millennial pink has become a dream food. And, better yet, it has been found that the food items are good for health as well. Here we have a list of the top five most popular millennial pink foods and their effects on our bodies.


This earthy vegetable can be a lot of fun to cook with. Its juice can be used for natural pink coloring of any dish, from pilaf to smoothies. Like watermelon, beets have a high concentration of lycopene. What’s more, they also have high concentrations of folate and anthocyanins. Folate is used by the body to make red and white blood cells and to convert the carbohydrates you eat into energy. Expecting mothers who take folate will also protect their developing child from birth defects. Anthocyanins, on the other hand, are used by the body to repair its muscles after workout or injury. They also protect your body from various disease by improving your immune system and reducing inflammation.


Watermelon is one of the most famous pink food items. It is is used around the world in a variety of forms. It is perfect for hot summer days because you can cut it up and enjoy it as-is, or you can use it as in ingredient in your drinks, salads, meat dishes, and even infused in your ice cream. The health foods industry loves it because of its high concentration of lycopene. Lycopene is a very strong antioxidant that can benefit your blood pressure, skin, heart, flight inflammation and even help to fight diseases such as cancer.


Raspberries are the perfect fruit. Not only are they one of the few fruits that are low on the glycemic index (making them low in sugar and therefore better for your body than their sugary counterparts), they have a high concentration of fiber. These traits make it the perfect fruit for losing or maintaining weight. Eating such a low sugar fruit will help you to maintain your level of energy throughout the day. The addition of fiber into your diet will help to improve your digestion. Between the two, your body will benefit from regulated blood sugar levels and reduced cholesterol levels.


The dragon fruit is rapidly gaining popularity not only because it is a pink food but also because it is extremely photogenic. However, the delights that dragon fruit provides do not end there. The fruit also has a rich concentration of Vitamin B, Vitamin C, and fiber, which makes it a delicious and beautiful addition to your diet.


If you are looking for a new way to help your body defend against colds and flus, consider eating more red grapefruit. It has a rich concentration of vitamin C that will not only boost your immune system but help to delay the signs of aging. It also has a high concentration of pectin that helps to reduce cholesterol and it is good for the GI tract.

As you can see, the Millennial pink foods trend may seem superficial, but each food has high concentrations of vitamins and nutrients that are healthy for your body. Benefits range from improved performance, disease prevention, and weight loss. Below are a few recipes to get you started in working these power foods into your diet.




1 large dragon fruit, peeled and cut

5 large strawberries cut

1 cup raspberries

1 banana, cut

1 medium beet, peeled and cut

3/4 cup coconut milk yogurt

2 tablespoons chia seeds

1 tablespoon agave

1 teaspoon lime juice

1/2 cup of crushed ice


Combine all ingredients into a blender. Blend on high until smooth.



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1/2 cup hazelnuts

2/3 cup water

1/3 cup lime juice

1/2 medium watermelon, cubed

2 small ruby red grapefruit, split into wedges

1/3 cup mint, sliced

 Preheat oven to 350°F. Spread the hazelnuts out on a baking tray. Bake in oven for 10 minutes or until toasted. Fold the hazelnuts in a towel and rub to remove the skins. Chop them into large pieces.

Place the watermelon, grapefruit, and mint in a large serving bowl. Combine the water and lime in a small bowl. Drizzle over the fruit mixture and gently toss to combine. Cover with plastic wrap and place in the fridge for at least 1 hour. Sprinkle with hazelnuts and serve.


This article was written by Wheeler del Torro, Nutritional Anthropologist & Founder of Seasonality Spices

Everything You Never Knew About Timut Pepper

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Every year, media sources and social media feeds alike introduce new food trends to check out. This year has been no different. Back in January, the BBC kicked off the “Hot New Foods of 2018” craze with a zesty, grapefruit-like spice that originates in the Himalayas. That spice is known as Timut pepper. Timut pepper is an on-trend ingredient that, in the Western world, is most often used to give condiments and alcoholic beverages an extra kick. It causes a slight numbing sensation in your mouth when it’s ingested, which adds an exciting dimension to any food or beverage.

But the flavor and sensation of Timut pepper is only the beginning of its appealing properties. Natives to the Himalayan region of Asia have been using it for years not only for its taste but also for its medicinal effects. Some of the most common medicinal benefits of the pepper include:

1. To Reduce Pain

This one might sound odd to you. Many people associate pepper with heat, but there are peppers like Timut that so spicy that they actually lower a person’s experience of pain. When Timut pepper comes into contact with a person’s mouth or any other body part, the spice occupies the pain receptors and helps to eliminate the nervous system’s reactions of discomfort or pain. Timut pepper will not heal the source of any pain you are experiencing, but it is a wonderful temporary treatment.

2. To Stimulate Circulation

Timut pepper contains high levels of iron, which stimulates the circulatory system and oxygenates your red blood cells. This is a particularly good thing for individuals with low levels of iron, but it can also be beneficial for anyone feeling lethargic or lightheaded.

3. To Improve Immunity

Timut pepper is helps to strengthen the immune system as it contains high levels of zinc. Many people tend to overlook the Importance of zinc in boosting the immune system. Some benefits of a strong immune system include a higher resistance to illness and faster healing wounds.

4. To Improve Appetite

One of the hardest things to get back in shape after recovering from an injury or illness is your appetite. However, it’s when your body is healing and repairing that is when you need nutrients the most. With Timut pepper, you can experience a natural stimulation of your appetite and improved metabolism speed.

5. To Eliminate Inflammation

Timut pepper also contains antioxidants and organic acids such as phytosterols and terpenes that provide anti-inflammatory effects throughout the body. Oxidative stress caused by free radical activity in the body is the leading cause of inflammation. In response, Timut pepper contains compounds that can help neutralize these free radicals and stop inflammation at its roots.

So why not try out Timut pepper, if not for it spicy taste then for its incredible health benefits? Below are a couple of recipes you can try. If you’re looking to stock your spice cabinet with the freshest supply of Timut pepper imported directly from an organic and sustainable farm Nepal, you can find Timut pepper here.


BONUS: THUKPA RECIPE (Traditional Nepalese dish)

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3 cloves of garlic, peeled

3 shallots, peeled

1 inch of fresh ginger, peeled and roughly chopped

2 tablespoons coconut oil

1 teaspoon Seasonality Spices® Cumin

1 teaspoon Seasonality Spices® Garam Masala

1 teaspoon Seasonality Spices® Turmeric

1 teaspoon Seasonality Spices® Timut Peppercorn, ground

2 green chilies, diced

1/2 can tomato paste

4 cups vegetable broth

2 tablespoons soy sauce

1 teaspoon agave

1/2 head small green cabbage, thinly sliced

3 stalks of celery, sliced

3 carrots, sliced into thin rounds

2 red pepper, sliced into strips

1 lime, juiced


In a food processor, blend the garlic, shallots, and ginger into a paste.

Place a large pot on medium-high heat. Melt the coconut oil, then add the paste. Cook for about 5 minutes until the liquid evaporates. Add the Seasonality Spices® Cumin, Seasonality Spices® Garam Masala, Seasonality Spices® Turmeric, Seasonality Spices® Timut, and green chili, and cook for 2 minutes more. Add the tomato paste and vegetable broth, and bring mixture to a boil for 7–10 minutes.

Add the soy sauce and agave to the broth. Add cabbage and reduce the heat to medium. Cook for 5 minutes. Add the carrots, celery, and pepper, and cook another 5 minutes.

Remove from heat. Add the lime juice and serve immediately.


BONUS: MAPO TOFU RECIPE (A traditional Chinese dish)

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1 pound soft tofu, drained and cut into 1 inch cubes

3 tablespoons peanut oil

6 ounces ripe jackfruit, shredded

1 tablespoon plus 1 teaspoon finely minced peeled fresh ginger

2 garlic cloves, minced

2 leeks, thinly sliced

2 1/2 tablespoons chili bean paste

2 teaspoons Seasonality Spices® Timut Peppercorn, ground

1 cup vegetable stock

2 teaspoons white sugar

2 teaspoons light soy sauce

2 tablespoons cornstarch mixed with 3 tablespoons cold water

1 tablespoon scallions, sliced


Stir together broth, bean paste, soy sauce, and kosher salt. Set aside.

Boil a saucepan of water. Add tofu to the saucepan and simmer for 5 minutes.

Pour the oil into a large wok on medium heat. Add to the wok the ginger, garlic and leeks. Cook until they release a scent and have softened. Add the jackfruit, chili bean paste, and Seasonality Spices® Timut pepper. Stir well, and cook for 1 minute.

Drain tofu and add into wok, stirring gently.

Mix vegetable stock and white sugar in a separate bowl. Add to the wok along with the cornstarch mixture. Bring to a boil, stirring gently, and cook until thickened.

Turn off heat and sprinkle with soy sauce and 1 tablespoon scallion before serving.

5 Healing Foods for People on the AIP Diet

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So you’ve taken the plunge and started the AIP diet. Congratulations! There’s no doubt you’ve been told ad nauseam the foods you should avoid in order to heal. I’m here to share with you a little secret: living with an autoimmune disease does not need to be so deficits-based. In fact, you can grow, learn, and try new things while on AIP. But before we take a look at some foods you should definitely add into your diet while on AIP, let’s take a step back for a moment and cover some of the basics.


What is the AIP Diet?

The Autoimmune Protocol, or AIP, is a diet that is used for the treatment and management of autoimmune diseases. These diseases cause the immune system to mistakenly attack the body’s healthy tissues and are characterized by inflammation. Because irritation is at the root of autoimmune diseases, and because many health professionals believe the cause of the suffering is leaky gut, nutritionists and holistic health professionals often recommend cutting out foods that are notoriously irritating to the body. The result: the Autoimmune Protocol. AIP is a stricter version of the Paleo diet that eliminates even more foods. Patients are further advised to consume nutrient-rich food items. By consuming the food items rich in nutrients and avoiding those that might cause inflammation, many people have found relief from their autoimmune symptoms through AIP.

If you are planning to follow the AIP diet, it is important that you strictly follow the diet plan for a few weeks. Once your condition starts to improve, you can slowly reintroduce the food items that you have been avoiding while carefully watching your body’s reaction. Should another flare up occur after eating a previously restricted food, the individual is advised to exclude the food item from their diet for a long time.


Benefits of AIP Diet

The Autoimmune Protocol Diet is very beneficial for any body, and especially beneficial for those who are are currently suffering from autoimmune diseases. Some of the most obvious benefits include:

1. The ability to maintain your health without the use of synthetic drugs.

2. An opportunity for the good bacteria residing in the gut to thrive.

3. A better understanding of your body and its functions.

4. The excuse to treat your body to only anti-inflammatory, nutrient-rich, and unprocessed natural food items.


So, What Should I Eat?

You have no doubt come across list upon list of foods you can and cannot eat while on AIP. I’m here to tell you that there’s another list: the foods you should be eating. Go crazy with them! They will only help your body to heal faster. Here is a list of the top 5 staple food items that should be a part of your meal if you are on Autoimmune Protocol Diet.

1. Turmeric

Turmeric is an important ingredient that is often add into Asian dishes to enhance the color and flavor of the food. You may not be aware that, for centuries, humans have been using turmeric for the treatment of wounds and pain. It has strong anti-inflammatory and anti-bacterial properties that will heal any body, including yours.

2. Activated charcoal

While you are on the AIP diet, it is not only important to reduce the inflammation in your body. It’s also worth making the effort to eliminate any chemicals or toxins that are causing inflammation. This is why it’s encouraged that you eat only organic and free-range foods. But what about the toxins that you cannot avoid? Enter activated charcoal. Activated charcoal was once thought to be the universal antidote to all illnesses. It has been used in Asia for tens of thousands of years by Chinese healers and Ayurvedic practitioners. More recently, it has been used since the early 1800s as an emergency treatment for overdosing. In its activated state, charcoal has a negative electrical charge that attracts positively charge particles such as toxins and gases, binding itself to the unwanted guest and preventing it from being absorbed into the body. Given its powerful qualities, the detox world has cleaved to activated charcoal as a tool for cleansing the body and cultivating digestive health, heart health, and to slow down the aging process. Activated charcoal detoxes can be found online, as can charcoal pills. Seasonality Spices® even sells an organic, all-natural black lava salt from Hawaii that contains activated charcoal.

3. Spirulina

Maintaining a proper nutritional level is very important any time, but especially when you are attempting to heal your body with the AIP diet. As such, spirulina is an excellent option to explore. It is cyanobacteria commonly known as blue-green algae. Spirulina will provide your body with all the important nutrients that you need to stay healthy and fit while you are following the AIP diet, many of which are impossible to get on the average diet. Another benefit of Spirulina is that it is anti-inflammatory. It will protect your body from any kind of inflammation reactions. You can blend Spirulina into any smoothie, acacia bowl, juice, or even a glass of water.

4. Coconut oil

Another food with powerful anti-inflammatory and analgesic (pain-relieving) properties is coconut oil. Should you use it instead of avocado oil or olive oil (two other oils that are permitted by AIP), you will find that your foods have an additional, delicious flavor and are boosted with nutritional properties and healing affects you cannot find in the other two options. Coconut oil is additionally good for massage because the oil will be infused into your bloodstream through the skin, further helping to reduce inflammation in your body.

5. Broccoli

Broccoli is jam-packed with nutrients, one of which is sulforaphane. This powerful antioxidant fights inflammation by lowering your levels of cytokines and NF-kB. Research has also show it to lower your risk of heart disease and cancer. Bon appetite!


Bottom line

Being restricted to an AIP diet doesn’t need to be a negative, restrictive experience. Once you have gotten used to the foods to avoid with the diet, make it a point to have some fun with it. Explore the five staple foods above. Learn more about them, and how you can incorporate them into your everyday life. Experiment in the kitchen. Share new foods with friends. Here are a couple of recipes to get you started.


BONUS: Ginger Turmeric Herbal Tea

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8 cups of water

1 small lemon, chopped

1½ inch ginger root, minced

1 tsp Seasonality Spices® Turmeric

1 tsp Seasonality Spices® Cinnamon



Add all ingredients into a pot and bring to a boil on the stove. Reduce heat and simmer for 15 minutes. Remove from heat and allow to cool off. Strain with a fine mesh strainer before serving.


BONUS: Caramelized Broccoli

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3 tablespoons coconut oil, divided

2 heads of broccoli

1/2 cup water

4 garlic cloves, thinly sliced

2 tablespoons Seasonality Spices® Herbes de Provence

2 tablespoons fresh lemon juice



Peel the broccoli stems away from the heads. Cut the heads in half lengthwise. In a large skillet, heat 2 tablespoons of the coconut oil. Add the broccoli, cut side down. Cover the skillet and cook over medium heat until richly browned on the bottom, about 8 minutes. Add the water, cover and cook until the broccoli is just tender and the water has evaporated. Add the remaining 1 tablespoon of coconut oil along with the garlic and the Seasonality Spices® Herbes de Provence and cook uncovered until the garlic is golden brown. Drizzle the broccoli with the lemon juice and serve.

Everything You Need to Know About Blue Majik

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The US has caught the smoothie bug, and it’s bad. These days you can’t walk two blocks without seeing a fancy new juice bar. And don’t try to scroll through your Instagram feed without seeing ten photos of your friends’ breakfast smoothie bowls. If you’re anything like me, you can’t help but to double tap every single one you see. Each is more beautiful than the last!

If you are into healthy eating, Blue Majik must have caught your eye by now. In less than a year, this delightful ingredient has made its way into cold-pressed juices, smoothies, and smoothie bowls with lightening speed. The powder gives the food an unmistakable blue raspberry slushie-like color that looks as if it’s unicorn food.

But what is Blue Majik, exactly?

Blue Majik is a branded powder product that is extracted from spirulina. In fact, Blue Majik is the blue that gives spirulina it’s radiant green color. What is spirulina, you ask? According to Maggie Moon, M.S., R.D., author of The MIND Diet, “Spirulina is blue-green bacteria sometimes called ‘blue-green algae,’ and a type of seaweed.”

Blue Majik was created by a company named E3 Live back in 2016. As a nutrient-dense superfood, Blue Majik is packed with vitamins and minerals and boasts of many health benefits. It is quite expensive (you can get it for $1/gram on Amazon), but most health food fans consider it a worthwhile investment.

What’s so super about the superfood?

Like spirulina, Blue Majik is jam-packed with nutrients such as protein, B vitamins (including B12), phytonutrients (including phycocyanin), selenium, zinc, copper, manganese, iron (22 times the amount of spinach), Vitamin E, and gamma-linolenic acid (an omega-6 fatty acid).

According to the medical field, the impact of these nutrients are promising but not yet official. Some of the promised benefits include immune support, reduced allergic reactions, increased probiotic growth, reduced infection, reduced cancer symptoms, protection against liver damage, and reduced risk of eye disease such as cataracts and macular degeneration. With such tremendous promise of health benefits, it’s not hard to imagine why Blue Majik has taken the health industry by storm.

So, how do I use it?

Blue Majik is available in pill or powder form. Always follow the instructions given by the vendor of the product.

The powder can be mixed into any food for a nutrient-boost. The most common uses are in smoothies, juices, and chia bowls, but the creativity doesn’t need to end there. People have used Blue Majik in sauces, cream cheese, yogurt, icing, and in their margaritas. Most recently, Seasonality Spices has created a Blue Majik Salt that can be used to bring out the flavor and up the health profile of everyday foods.

Get creative. Blue Majik is sure to catch the eye and the imagination of anyone in its presence. Plus, it has the promise of promoting tremendous health outcomes.

BONUS: Wheeler del Torro’s Vegan Blue Majik Vanilla Ice Cream


  • 1 cup soy milk, divided

  • 2 tablespoons arrowroot

  • 3 tsp Blue Majik powder

  • 2 cups soy creamer

  • 3/4 cup sugar

  • 1 tablespoon vanilla extract

  • 3 tsp Blue Majik powder


  1. In a small bowl, combine 1/4 cup soy milk with arrowroot and Blue Majik powder and set aside.

  2. Mix the soy creamer, remaining 3/4 cup soymilk, and sugar together in a saucepan and bring to a boil over low heat. When the mixture begins to simmer, take off heat and immediately pour in the arrowroot cream. This will cause the liquid to thicken noticeably.

  3. Add the vanilla extract.

  4. Set the ice cream mixture aside to cool, then place in refrigerator. Ice cream mixture should be well chilled before adding to ice cream machine. Freeze according to your ice cream maker’s instructions.


BONUS: Vegan Blue Majik Smoothie Bowl Recipe

1 frozen banana

1 cup frozen mango

1 cup frozen pineapple

2 tsp Blue Majik powder

1 tbsp chia seeds

1/3 cup unsweetened soy milk

Blend ingredients together until smooth. Top with fresh fruit, shredded coconut, mixed nuts, and granola.


Air Fried Sweet Potato Fries

This easy-to-make recipe makes crispy, delicious sweet potato fries without the extra calories that come with deep frying!


2 medium sweet potatoes
2 tbsp grapeseed oil
Salt and pepper to taste


Preheat air fryer to 350 degrees F
Chop the sweet potatoes into even sized pieces
Coat the pieces in 2 tbsp oil and place in the air fryer
Cook for 8 minutes, stir to prevent sticking, and cook for an additional 5-7 minutes
Remove from air fryer, add salt and pepper to taste before serving.

Bon appetite!


Air Fried Chicken Tenders

Great grandma's time-tested recipe for crispy, perfectly browned fried chicken. The best part: because it is adapted for the air fryer, it is healthier than its deep fried cousin!


2 lbs. imitation chicken breast halves

3 eggs, beaten (or cashew cream, see recipe below)

1 cup all-purpose flour

2 cups panko breadcrumbs

1 tsp garlic powder

¾ tsp paprika

½ tsp cayenne

¼ tsp salt

½ tsp black pepper

½ tsp chili powder



  • Cut chicken breasts into 1” wide strips
  • Pour flour onto a large plate
  • Mix breadcrumbs and seasonings together in a shallow bowl or on a second large plate
  • Coat pieces of chicken in flour, dip into eggs (or cashew cream), then dredge into crumb mixture
  • Heat up your air fryer to 375 degrees.
  • Place a row of strips on the frying basket. Spray with a light coat of cooking spray.
  • Cook sticks for 6 minutes. Open fryer to flip the strips with tongs. Continue cooking for 4-6 minutes or until golden brown.
  • Serve with honey mustard for dipping.



Place 2 cups cashews in a bowl. Add cold water to cover. Refrigerate overnight. In the morning, drain and rinse. Place in blender with enough cold water to cover them by 1 inch. Blend until smooth.


Air Fried Recipes: Onion Rings

Battered, breaded, and then fried to crispy perfection. What's best- because they are air fried, they are healthier than their deep fried counterparts!

air fried onion ring2 wheeler del torro
air fried onion ring1 wheeler del torro



1 large onion, cut into rings
3/4 cup flour
3/4 cup corn starch
1 tsp baking powder
1 tsp salt
1 egg
1 cup soy milk (or regular milk if non-vegan)
1 cup bread crumbs
1/4 tsp garlic powder, 1/4 tsp paprika, blended



  • Separate the onion slices into rings and set aside. 
  • In a small bowl, stir together the flour, corn starch, baking powder, and salt.
  • Dip the onion slices into the flour mixture until coated; set aside. 
  • Whisk the egg and milk into the flour mixture using a fork. 
  • Dip the floured rings into the batter to coat, then place on a wire rack to drain until the batter stops dripping. 
  • Place the bread crumbs in a shallow dish. Place rings one at a time into the crumbs, and scoop the crumbs up over the ring to coat. Give it a hard tap as you remove it from the crumbs. The coating should cling very well. Repeat with remaining rings.
  • Place the rings side by side in the frying basket. Spray lightly with cooking oil, flip, coat with garlic powder and paprika blend. Place in the air fryer. 
  • Fry the rings for 2 to 3 minutes or until golden brown. Flip once during the cooking. Remove to paper towels to drain. Season with seasoning salt, and serve.
air fried onion rings4 wheeler del torro
air fried onion rings3 wheeler del torro

Air Fried Recipes: Mozzarella Sticks

This ooey, gooey mozzarella stick is sure to impress. The best part: because it is air fried, it's healthier than its fried cousin! The recipe is for vegan mozzarella sticks, but you can substitute regular mozzarella for the same effect.

wheeler del torro air fried mozzarella sticks
wheeler del torro vegan mozzarella sticks


5 oz. vegan (or regular) mozzarella
1/4 c flour
1/4 c plus 1 tbsp corn starch
1/2 c water
1 tbsp cornmeal
1/2 tsp salt
1 tsp garlic powder
1 c breadcrumbs (I use panko)
1/2 tsp salt
1/4 tsp parsley flakes
1/2 tsp black pepper
1/2 tsp garlic powder
1/4 tsp onion powder
1/4 tsp oregano
1/4 tsp basil



  • In a wide, shallow bowl, combine ingredients for wet mix, flour through garlic powder. The consistency should be like pancake batter, so adjust if needed.
  • In another wide, shallow bowl, stir together breadcrumbs and remaining spices.
  • Slice vegan cheese into ½” strips.
  • Lightly coat each stick with flour.
  • Dredge each stick in the wet mix, then toss in bread crumbs until fully coated.
  • Place sticks untouching in a single layer on a cookie sheet. Freeze for 1+ hours.
  • Heat up your air fryer to 400 degrees.
  • Place a row of sticks on the frying basket. Spray with a light coat of cooking spray.
  • Cook sticks for 6 minutes. Open fryer to flip the sticks with tongs. Continue cooking for 7-9 minutes or until golden brown.
  • Season with garlic salt and serve with marinara sauce for dipping.

Hot Dark Chocolate

Twenty five degree weather calls for hot chocolate made with dark chocolate, almond and coconut milk with whipped coconut cream. 

Whipped Coconut Cream


2 (13.5-ounce) cans unflavored, unsweetened full-fat coconut milk

1 tablespoon pure vanilla extract

1/3 cup confectioners’ sugar

1 to 4 tablespoons coconut flour


Pour the coconut milk into a glass jar, cover, and chill for several hours, until the layer of cream has risen to the top and solidified. Chill a bowl and beaters of a hand mixer.


Drain off the clear liquid and transfer the cream to the chilled bowl. Beat the cream until thick and fluffy. Add the vanilla, then gradually beat in the powdered sugar and coconut flour, 1 tablespoon at a time, monitoring the flavor and consistency to suit your taste.


Transfer the coconut cream to a storage container, cover, and chill for 2 hours until the mixture firms. Serve chilled.

This recipe appears in my Filet of Soul: AfroVegan cookbook. 

Gluten-Free Strawberry Rhubarb Pie

Strawberry Rhubarb Mini Pie
Strawberry Rhubarb Mini Pie

Strawberry Rhubarb Mini Pie with Vegan Vanilla Ice Cream

I was going to share with you my recipe for strawberry rhubarb pie, but I came across this great gluten-free one from Melissa at Gluten-Free If You Please. Just substitute a yummy vegan crust from nutritionista Meghan Telpner and agave for honey in the tart wash. Enjoy!

Top off the mini pies with a scoop of vegan vanilla ice cream.