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During the process of losing over 100 pounds, Terry Thomas learned how to eat healthy, nutritious and delicious. New recipes will be added monthly.   Check out some of T's Plant Based Recipes, and begin your road to a healthier lifestyle.  Health First!

Stay Tuned for NEW recipes!

Veggie Wrap with a Side of T's Greens

STEP 1: Ingredients for Walnut meat mix (blend in chopper or blender):

2 cups of walnut halves

1/2 green pepper

1/2 onion

1/2 of a 15oz can of unsalted tomato sauce (but homemade is healthier)

Garlic salt (to taste)

Himalayan salt (to taste) 

T's Seasoning ( to taste)


Mix the walnuts, onions, and green pepper in a chopper or blender and pour in a heated pan.  Mix  in the tomato sauce, season to taste.  Then place to the side. 

STEP 2: Ingredients for Veggie Wrap:

Healthy Tortilla Wraps

Almond cheese or, as an option, mozzarella cheese


Chopped onions and peppers

Walnut meat with tomato sauce

Other half of the canned tomato sauce (season to taste)


Lay open one or more tortilla wraps. Spread a few tablespoons of walnut meat down the center. Then add some spinach, onions, pepper and top it off with some almond cheese.  Next roll it up slowly, tuck and roll.. Pour some of the the canned tomato sauce across the top of the wrap... Top it off with more spinach and almond cheese.  Place it in the oven until the cheese is melted. Lastly,  place it on a plate with a bowl of T's Greens (separate recipe) and enjoy!  

T's Spelt Bread


3 cups of spelt flour
1 cup of golden coconut sugar
2 tbsp of  aluminum free baking powder
2 tbsp of grounded flax seed
1 cup of oats
1/2 cup of grounded walnuts
1 tsp of Himalayan salt

STEP 2: Mix 1 cup of hot water with an additional 1 tbsp of flax seed.  Sit aside.


2 tsp Vanilla extract

1 crushed banana 

1 cups of almond milk


After slowly combining all 3 steps, slowly stir in an additional 5 oz of almond milk until the mix becomes a light creamy texture....  Grease your loaf pan with coconut oil. Pour mixture in loaf pan.



2 tsp of Cinnamon
1/2 cup of oats

After adding top mix, place in oven on 350°F for 30 minutes.  Use the toothpick test to make sure none of the batter sticks to the toothpick.  If so, continue to bake and check until ready. Remove cake from oven. Enjoy!


T's Garbanzo Patty on Spelt Bread

Packed with Protein


4 Cups Boiled Garbanzo Beans (with T's Seasoning)

2 Cups Walnuts

1/4 Green Peppers

1/4 Onions

1/2 cup Spelt Flour

1/2 cup Flax Seed meal

1 cup Shredded Zucchini

Garlic salt

Himalayan salt

T's Seasoning


Choice of Bread: SPELT BREAD 

Toppings: Almond Cheese, Tomatoes, Spinach, Onions, and Green Peppers

Blend the RED ingredients in a blender or chopper. Then Pour the RED ingredients in a large bowl and mix in the GREEN ingredients one by one and season to taste.  Lastly, dress your sandwich with the toppings and enjoy!

T's Ultimate Fruit Bowl


1 banana

1 pear

3 strawberries

4 raspberries

5 blueberries

1/4 cup walnuts

1/2 tbsp brown coconut sugar

1/2 cup almond milk

Prep: Slice the bananas and dice the pears. Split the raspberries, blueberry and strawberries. Crunch up the walnuts.

Start by spreading bananas across the base of the bowl. Then add the raspberries, blueberries and pears.  Now pour in the almond milk, be sure to pour around the edge to create the island effect.  lastly sprinkle in the walnuts and garnish with the coconut sugar.

T's Veggie Quesadillas


2 large Healthy Tortillas

Walnut Meat (see T's Walnut Meat recipe)

1/2 green pepper

1/2 onion

Almond cheese


Chopped Broccoli

1 15-oz can of unsalted Tomato Sauce

Grape seed oil

PART 1: Pour grape seed oil in hot skillet.  Stir fry T's walnut meat for about 4 minutes.  Then add the peppers, onions and chopped broccoli.   Continue stir frying for about 4 more minutes.  Next, add the canned tomato sauce in the skillet with the mix and stir on medium heat. Salt and season to taste and let simmer for about 5 minutes.  

PART 2: Quesadilla Prep

Spread T's walnut meat mix on the tortilla then shred the almond cheese across the top of the walnut mix.   Now add some spinach, (extra spinach is recommended) all over.  Lastly, put the other tortilla on top and place it in the oven for 15 minutes on 350°F or until the top turns light brown. When it is ready cut it in 8 pieces and serve.  Health First!

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