All Dinners ( click for a complete listing) 

All of the recipes on my blog are gluten free, vegetarian, or vegan and made from real food! 

Pasta Recipes ( also zoodles- zucchini noodles) 

Gluten Free Pasta Salad ( Vegan and delicious)

Spaghetti Vegetable Salad  - Chopped vegetables mixed with gluten free spaghetti ( vegan) 

 Spiralized Zucchini ( Zoodles) 

                 Zoodles in Vegan Avocado Pesto Sauce  ( no cooking raw)

Zoodles in Sun Dried Tomato Marinara Sauce ( Raw) 

Zoodles and Mushrooms ( also how to sprialize)

Skinny Zucchini Noodles ( zoodles) and Vegetables

Cherry Tomato Marinade Sauce ( Raw) for zucchini noodles 

Zoodles and Red Cabbage and Ginger Sauce

A Partial Listing of Vegetable Entrees

Cauliflower, Cashew ,and Raisin Stir Fry   ( vegan, grain free)

Delicious Zucchini Biscuit Quiche  ( great summer recipe)

Vegan Stuffed Mushrooms  ( great summer recipe, raw , vegan option, basil)

Ratatouille Polenta  ( vegan optional)

Korean Bibimbap ( salad and egg)

Crock Pot Falafel  ( vegan) 

Lo Carb Pizza ( GF too)  (vegetarian, cauliflower )

Mexican Bean Bake Casserole   ( vegetarian, excellent) 

Stuffed tomatoes or peppers  ( vegan- use rice or quinoa) 

Ratatouie Polenta  ( Vegetarian and very tasty)

Easy lentil pilaf  ( vegan ) 

Vegetable Chou Mein ( vegan) 

Greek Salad   ( vegetarian- makes a light meal) 

Middle Eastern Mezza Platter  - all kinds of middle eastern appetizers

7 Spaghetti Squash Dinners- Great round up of vegetarian dinners

Easiest way to cook Spaghetti Squash ( vegan)

Chinese Lettuce Wrap  ( with lentils Vegan) 

The follwing section is gluten free and Vegan

Vegetarian Mock Chopped Liver  ( Fabulous)

 Cajun Sweet Potato Fries- can't get enough of these

Sesame Vegetable Noodles G.F.

Spinach and garlic sauteed spinach with GF pasta

Arugula and garlic saute over spaghetti squash

How to cook spaghetti squash

Garlic and Herbs Roasted Tomatoes

Ratatouille Polenta

Roasted Mediterranean Vegetables

Roasted Sweet Potato Fries

Cauliflower Cashew Stir Fry

Baked apple, yam , and apricot casserole

Turkish Pasta Dinner entree

Stuffed Summer Squash

Spaghetti Squash Chou Mein

Sweet Potato Muffin Cups

Vegetable Polenta

Summer Yellow Squash Recipes

Vegan Lentil and Bean Recipes

Black Bean and Quinoa Burgers

Black Bean Portobello Burgers 

Basmati Rice and Black Beans

Black Bean and Butternut Squash Dinner

Black Bean Summer Salad

Dirty Rice and Black Beans

Chinese Lettuce Wrap  ( with lentils Vegan)

Eggplant and Black Bean Chili

Mardis Gras Creole Red Beans and Rice

Egyptian Ful Medames ( fava bean recipe) 

Lentils, rice, and caramelized onions ( Mujadara) 

Mexican Lentil Soup

 Vegan Quinoa Recipes

Orange Cranberry Quinoa

Stuffed Peppers with quinoa and black beans

Quinoa Chinese Style

Quinoa Salad with Lemon Dressing

Asian Quinoa Slaw

Quick Quinoa Salad 

Vegan  Salads and Appetizers

Sweet Red and Orange Coleslaw ( no sweetners)

Quinoa Salad with Lemon Dressing

Vegan Desserts

Homemade Fresh Fruit Ice Cream and  Sorbets ( Vegan) ** Easy Easy Easy

Raisin Oatmeal Breakfast Cookies

Chocolate Pudding - made in 5 minutes with avocado AMAZING

Key Lime Puddingmade in 5 minutes with avocado- creamy and delicious



13 Gluten Free Recipes for Passover   ( vegetarian) 

Rosh Hashana

10 Vegetarian/vegan Roundup of Recipes

.......breakfast recipes

ends here

For J: 


Over 85 delicious paleo inspired recipes
Holistic Lifestyle Cookbook
Healthy Lifestyle Cookbook series 
From Farm to Ladl
Healthy Lifestyle Soup Recipes that meet gluten free, vegan, and kosher standards

Simple, easy to prepare recipes
  • Spices and Condiments-Did you know that Spices contain nutrients, antioxidants, and phytochemicals ? It turns out that many of the spices that have been used for for centuries provide more than just color and flavor.  be an important part of your nutritional ---.since spices provide antioxidants, nutrients, miso, ponju , 
  • Foods to Avoid
  • Foods to incorporate
  • Kitchen Tools - 
  • Juices 
  • Smoothies
  • Broths

  • Sauces
  • Marinades
  • Dips
  • Sides
  • Breakfast- 
  • Lunch
  • Dinner
  • Shopping Guide for Produce, Meat, Seafood

Soup Grouped By Season
Any of the soups can be made in any season- 
I grouped the soups on my blog according to when the produce is local in farmer's markets and most available
All soups are always gluten free and almost all  soups are vegan unless otherwise indicated as vegetarian

All soups are always gluten free,  take under an hour to make, and vegan  unless otherwise indicated.

Basic Broths

Fall and Winter Vegetable broth 
mushroom broth- dried mushrooms
Asian ginger broth
Vegan Chicken broth substitute

Winter Soup- ( dec, Jan, Feb, March) 

Cold days and  icy cold nights call for homemade soup . Nothing can warm up the home, the heart, the body and the soul like a large pot hot homemade soup. 

 Flavors of Winter 

The feel -Comforting Feel Better Broths and hearty satisfying soups made from carrots, kale, cabbage, cauliflower, potatoes, broccoli, mushrooms, garlic, onions, beans and lentils which are all winter staples.. 

Savory Root Vegetable Soup with Cauliflower Rice

Creamy Broccoli soup

Hungarian Mushroom Soup

Cauliflower and White Bean Soup ( need to be  moved to beans and lentils)

Kale and Navy Bean Soup ( need to be  moved to beans and lentils)

Chinese Hot and Sour Soup 

Flu Buster Soup 

Family Potato Leek  

Stick to your diet Cabbage Soup 

Anti Cancer Antioxidant Soup

Vegan UNChicken Broth 

Asian Carrot Cabbage Soup ( recipe below)

   Heartier bean and lentil soups

Black Bean and Butternut Squash Soup ( Crock Pot)

Quick Black Bean Soup ( see recipe below) 

Cuban Hot, Smokey and Spicy Black Bean Soup  

Mexican Lentil  

Egyptian "aatz"  Soup  

Turkish red lentil soup 

Hearty Italian Style Vegetable Soup 

** added this new Tangy Tomato Lentil Soup

***added this new Indian Spiced Tomato Soup

***new   white Lima Bean soup

Quick Asian Carrot Cabbage Soup

Prep: 5-10 minutes
Cook Time: 20 minutes

2 Table spoons of olive oil or olive oil spray
2 cups of chopped savoy cabbage
1 onion sliced in half moons
3 large cloves garlic, chopped
1 knob of ginger, grated
Grated black pepper
1 large carrot , grated
2 Tablespoons Organic GF Ponzu ( Wan Ja Shan brand is a gluten free brand)


Spray a large skillet with oil spray or use 2 teaspoons of olive oil. Sautee onions  until translucent . Add cabbage, garlic, carrot, and ginger and continue to sautee stirring frequently for about 15-20 minutes.When vegetables are soft, transfer to a sauce pan and add 4 cups of homemade vegetable broth. Bring to a boil, remove from heat and serve immediately. Add additional Ponzu sauce if desired.

Instant Pot Shortcut black bean soup Recipe

Prep Time: 10 minutes
Cook Time: 25 minutes

2 15 ounce cans of organic black beans or 4 cups homemade cooked beans
1 onion , diced 
2 cloves garlic, diced
1 green pepper, diced
1 cup vegetable broth
1 cup boiling water 
1 tsp cumin 
6 Tablespoons of your favorite salsa
Garnish: Diced red onion, diced green scallions, diced green pepper
Serving suggestion: Eat with cooked white organic Basmati rice 

In a 3 quart soup pot, sautee the onion, garlic, and green pepper on a low flame until soft. Add one can of black beans with its liquid, 1 cup broth and 1 cup of boiling water. Bring to a boil, reduce to a simmer and then simmer for 10- 15 minutes. Using an immersion blender, puree the soup. Add the other can of black beans and cumin. Bring to a boil, reduce to simmer and simmer for another 5- 10 minutes stirring so the soup doesn't burn. Garnish with chopped red onion, scallion, and green pepper.

Flavors of Fall ( Sept, Oct, Nov)
The extreme difference in weather between beginning of September temperatures and late November temperatures influences the type of soup in this section. September could be 80 degrees and November could be 30.. this season spans the end of the summer crops and the beginning of the cold winter.
Sweet or savory soups offer warming goodness on blustery days and damp chilly evenings using sweet winter squashes and pumpkin, apple ,Leeks, shallots, brussels sprouts,  cauliflower, kale, kohlrabi, broccoli raab, carrots, beets, greens, cabbage, onions, and garlic.

savory soups

Shiitake Mushroom Soup in 10 minute

Broccoli Raab and Potato Soup ( see below)

12 minute Brussels Sprout and Leek Soup  

Storybook Stone Soup

Wilted Spinach Garlic Soup

Savory Butternut Squash Soup with Rosemary 

Creamiest Cauliflower and Kale Soup

***New*  aromatically spiced cauliflower  broth

Chunky Potato Leek

Fall Harvest Soup with Pumpkin

*** New Quick Chinese Cabbage Soup

My grandmother's Russian Beet Borscht

Lemony Green Sorrel Soup

**Miso Soup- recipe below

Vietnamese Pho

sweeter Soups 

Butternut Squash Soup with Cinnamon and Apple

Roasted Carrot Soup with Sweet Cardamom 

Creamy Pumpkin Pie Soup

Bean and Lentil Fall Soups

Kohlrabi and Red Lentil Soup 

Lentil Leek Soup

** new Tuscan White Bean ( recipe below)

Tuscan White bean soup recipe: 

1 pound bag of  northern beans or navy beans, cleaned, soaked over night,and drained 
1 cup of diced or sliced carrots
1 cup of diced onion 
1 cup of diced celery 
2 bay leaves
1 Tablespoon of olive oil
1/2 teaspoon of salt free seasoning ( Like Trader Joe's-21 Salute)
1/2 teaspoon of ground ginger ( do not use fresh ginger the taste is entirely different )
Enough water to just cover the beans and vegetables plus 2 extra cups 
1 tsp of turmeric
Himalayan salt and cracked pepper to taste
optional: Add smoky paprika to each bowl


Place all the ingredients except the salt in a slow cooker on high and cook for 4 hours until beans are soft. When beans are nice and soft, add the salt and turmeric ( the salt make keep the beans from softening) You can eat the soup just the way it is or blend it partially with an immersion blender to desired consistency. If you like a smoky taste, season lightly with smoky paprika. The soup will thicken the longer it sits. If you have leftovers, you may need to add a little water and stir before reheating. 

***Miso Soup
- I copied this write up from somewhere- I need some info here about Miso is a great source of iron, calcium, potassium, B vitamins and protein. In fact,miso, which is made from fermented soybeans, is high in complete proteins that contain all essential amino acids and should be considered an important source of protein for herbivores and carnivores alike.Miso soup should never be boiled or you will lose the health benefits of the miso which is a raw fermented product.Miso is a living food containing many beneficial microorganisms which can be killed by over-cooking. That’s why it’s recommended that the miso be added to soups or other foods being prepared just before they are removed from the heat.- took it from somewhere not my words

Prep Time: 10 minutes
Cook Time: 15 minutes


4 medium Shitake mushrooms, cleaned, de-stemmed, and chopped
1 carrot, scrubbed and sliced
2 cloves of garlic, peeled and halved
1/2 finger size knob of ginger, peeled and sliced 
1/4 dry seaweed wakeme 
3 Tablespoons of white organic soy miso paste
3 cups of boiling water
2 cups vegetable broth
2 scallions, washed and sliced

Place water and vegetable broth into a saucepan and bring to a boil. Add mushrooms, carrot, garlic, ginger, and seaweed. Reduce flame to a medium heat or simmer for about 10-15 minutes covered until carrots are tender. Remove 1 cup of water from the soup . Whisk the miso pasted into the 1 cup of water. It should turn cloudy. Turn off the soup pot and add the miso water to the soup.  Serve topped with sliced scallions.

Broccoli Raab and Potato Soup Recipe

Prep time: 15 minutes
Cook time: 15-20 minutes


1 store size bunch of broccoli raab, washed and chopped
1 medium onion sliced in half moons
3 cloves garlic, chopped
Olive oil spray or 2 teaspoons of olive oil
2 medium carrots, sliced
2 medium red potatoes, diced
4 cups of vegetable broth
5 cups water
optional : 2 Tablespoons of unsweetened coconut milk or almond milk for each bowl of soup


Fill a medium soup pot with 5 cups of water. Add chopped potato and carrots. Bring to a boil and then reduce to simmer covered until vegetables are tender about 15 minutes. While your vegetables are simmering, spray a large skillet with olive oil spray. Sautee the onions, garlic and broccoli raab (or spinach) in  skillet for about 5 minutes. Add the sauteed vegetables to the soup pot and puree with an immersion blender ( or remove and blend in batches in a regular blender)
Upon serving: add 2 Tablespoons of coconut or almond milk to each bowl-

Spring Soup ( April, May mid june)

Flavors of Spring

Sunny days and warming temperatures invite lighter soups from new spring greens, artichokes, asparagus, carrots, mushrooms, spinach, green peas, lettuces,  onions, garlic, with delicately warming spices of turmeric, ginger, cardamom, cumin..

Spring Vegetable Soup

French Artichoke Soup

Creamy Asparagus Soup

Carrot Ginger Comfort Soup

Golden Cauliflower Soup in 25 minutes

Spicy Moroccan Carrot Soup 

Mushroom Artichoke Broth

Creamy Mushroom Bisque 

Paula's  Vegetable Soup

Simple Spinach Soup

Fresh Green Pea Soup

Thai Tomato Coconut Soup

Italian Spinach and Garlic

Slow Cooker Detox Soup 

Vegan Bone Building Broth

Summer Soup
Hot weather and humid days call for chilled soups and light blends using Flavors of summer like tomato, sweet and hot peppers, cucumber, corn, zucchini,  fennel, cherry tomatoes, garlic, strawberries, blueberries. watermelon and coconut and almond milks.

Avocado Basil Gazpacho

Spanish Gazpacho ( recipe below)

Farm Fresh Corn Chowder

Chilled Carrot Soup

 Homemade Tomato Soup

Roasted Summer Tomato Soup  

Creamy Tomato Avocado Soup

Creamy Zucchini Soup 

** New Yellow Squash Soup and red quinoa ( recipe below) 

Tomato Soup Party Shooters 

Roasted Cherry Tomatoes and Carrots Soup for two 

Okroshka Russian Yogurt Soup ( vegetarian) 

Chilled Corn and Fennel Soup ( vegetarian) 

Cucumber Summer Detox Soup

Chilled Strawberry Basil Soup ( recipe below) 

Refreshing Chilled Watermelon Mint Soup ( recipe below)

Spanish Gazpacho

Prep Time: 10-15 minutes
Cook Time: none

4 medium summer tomatoes
1/2 red onion, chopped
1 clove garlic, chipped 
1 red or yellow pepper
1 cup of cilantro
1/2 large hot house cucumber or 3 Persian cucumbers, ( peeled and sliced)
Juice of 1 lime
1 Tablespoon olive oi
1 Tablespoon cumin 
Himalayan salt and cracked pepper to taste

Place chopped tomatoes, garlic, and cilantro into the food processor and process for two- three  short bursts. Add red onion, red or yellow pepper, cucumber, fresh lime juice, olive oil, cumin powder, salt and pepper. Process until smooth ( it will have a texture) . Taste and add additional seasoning to your taste ( cumin, olive, oil, lime juice, salt pepper). Place in glass container and chill for at least 3 hours or overnight.If you prefer a smoother texture use a blender to make the gazpacho.Garnish with finely chopped cucumber, tomato, cilantro.

Watermelon Soup
1 cup of cold watermelon, chopped
1 cup of cold watermelon juice ( created after scooping out the watermelon)  
1/8 of an organic lime with skin
1 teaspoon of raw organic honey or agave syrup  
2 mint leaves, washed and chopped
1 cup of full fat coconut milk or 1/4 cup of coconut cream
1/4 teaspoon of orange blossom water 


Using a powerful blender like a Vitamix, blend all of the ingredients until the lime in pulverized. Pour into soup bowls and garnish with fresh mint.

Strawberry Soup    

1 pound of organic sweet summer strawberries, washed, stem removed, and chopped

1 cup of coconut milk 

1/4 summer basil 

1 teaspoon of fresh lime juice

sweetener to taste ( honey, agave)  

Place all of the ingredients in a blender. Blend until everything is well blended. Remove and place in individual serving bowls or glasses. Chill for at least 4 hours or more. Serve with a leaf of basil for each person.

Summer soup
Yellow Squash with Red Quinoa Soup

Ingredients for Summer Squash Medley
5- 6 cups of sliced summer yellow squash
5 organic carrots , sliced thin
1 medium onion , sliced in half moons
2 ribs of celery, diced
Olive oil for sautéing ( 2 teaspoons)
salt and cracked fresh pepper to taste

In a large skillet, sauté the onions and carrots in the olive oil until they begin to soften. Add the summer squash, cover, and cook for  about 15 minutes until the squash is cooked. Remove from the skillet and add to a large bowl. Allow to cool. Toss in the raw diced celery and cooked quinoa. Season with salt and pepper to taste for an interesting summer salad! Or you can use the same recipe to make into a quick summer soup with the recipe below.

My notes

  • I use red quinoa because it tends to be less sticky
  • I cook the quinoa in vegetable broth to give it more flavor. 
  • The quinoa is very flavorful, so I do not add additional spices. 
  • If you prefer more spice, add something like Trader Joe's " 21 Salute" or Mrs. Dash's salt free seasonings
  • Add some nuts if you want this salad to be heartier

Ingredients for Quick Summer Squash Soup

4 cups of summer squash medley
4 cups of vegetable broth
optional: 1 cup of coconut or almond milk for cold soup
Optional: for hot soup, top each bowl with cooked red quinoa


Add the sauteed vegetables and the vegetable broth to a Vitamix or strong blender. Whiz until well blended. Pour into a saucepan bring to a boil and turn down to a simmer. Add the "milk"  if desired. Heat until hot and serve. Top with some cooked quinoa. Save for the next day and have it as a cold soup.
My notes:

  • If you would like your soup thicker and heartier, add a half cup of cooked red quinoa to your blender with the squash medley and the broth. I did, and then I still topped it with a tablespoon of quinoa some chopped scallions.


Summer Corn, Cilantro, and Cucumber Salad

Summer Farmer's Market Salad

Tomato and Red Onion Salad

Beautiful Mediterranean Summer salad

kale and blueberry salad

Colorful Asian Quinoa Slaw Salad 

Arugula, Cashew, and raisin Salad  

Cranberry Apple Salad 

Asian Peanut Slaw

Strawberry and Greens Salad

Caprese Kabobs

Vegan Avocado Caprese Salad

Jicama and garden Mint Salad

Red Cabbage Potato Salad

Sprouted Lentil Salad

Quinoa Lover's Salad

Waldorf broccoli slaw salad

Purple Cabbage and cashew salad

Asian Quinoa Salad

Hearts of Palm and Avocado Salad

Kohlrabi Carrot Raisin Salad

Salad Dressings

Thai Peanut Dressing 

  • Fresh mint salad dressing
     tantalyzes the taste buds  
  • Secrets to making a tasty salad dressing
  • Cucumber -dill for special occasions
  • sweet balsamic reduction which is both rich and sweet ( fabulous) 
  • cranberry honey for a sweet,  yet tangy taste
  • Bonus-Bold  immune building lemon- alkalizing and delicious
  • apple and honey

  • __________________________________________________________________________________
    Healthy Ingredients and products that I use in my soup recipes

    Herbs and Spices-
    My first choice is always organic- EWG identintifies the Dirty Dozen- the 15 fruits and vegetables with the highest amount of pesticides. Strawberries are highest ( see list of dirty dozen of produce that contains the highest pesticide levels) 

    Article on Oprah.com about GMO

    GMO concerns- foods that are most likely always genetically modified
    corn and all products made from corn like cornstarch, corn syrup, , beets, potatoes, zucchini and yellow squash, Canola oil, soybeans and all products made from soybeans-papaya- dairy

    I buy organic produce as much as possible. 
    I Always buy organic produce for the Dirty Dozen
    I Always buy organic produce for genetically the modified list ( corn, soy, papaya, zucchini, 

    What does GMO do to our stomach digestion? 

    Why you need to be concerned about eating Genetically Modified Produce ( GMO) 

    Explain these( add any ingredient from soup recipes)

    Bay leaf

    Garlic - always check to see where garlic is grown- I never buy from China

    Ginger- always check to see where the ginger is grown- I never buy from China


    Turmeric- benefits 

    Cumin- benefits

    Cayenne- benefits


    Cinnamon- the right kind for health

    Dried Mushrooms- benefits and how to use

    Coconut sugar crystals- what are they and about lower glycemic impact

    Non GMO Cornstarch- since most corn is GMO - when using corn or corn products look for those certified Non GMO (GMO free)

    types of Lentils and describe type and benefits

    french green 

    Types of Mushrooms and describe type and benefits

    Types of Beans and describe benefits

    Lima Beans or Butterbeans 
    White Beans- Navy, great northern, etc... 
    Black Beans
    chick peas or garbonzo beans

    Topics to cover
    Why I use Himalyan salt vs regular or sea salt

    importance of cruciferous vegetables- benefits

     GMO ( negative on genetically modified foods )- affect on our health, digestion

    The most common GMO foods 

     corn and corn products in regard to GMO

    Gluten free Soy Sauce- source

    Toasted Sesame oil ( from USA)

    orange blossom water 

     potatoes- avoid potatoes that are green or have green spots- the green is very toxic

    Products I use from Trader Joes's frequently in my recipes 

    • 21 salute  - a salt free seasoning
    • frozen organic riced cauliflower 

     parchment paper- non chlorinated for roasting in oven as opposed to chlorinated

    Organic vegetables - importance of 

    EWG Dirty Dozen - the vegetables that have the highest amount of pesticides and should always be purchased organic

    Dirty Dozen= highest amount of pesticides 

    1. Strawberries

    2. Apples

    3. Nectarines

    4. Peaches 

    5. Celery 

    6. Grapes

    7. Cherries

    8. Spinach

    9. Tomatoes

    10. Bell Peppers

    11. Cherry Tomatoes

    12. Cucumbers

    Water- good quality water I always use filtered water for my soups


    Miso - organic soy miso

    soy sauce must always be certified gluten free

    Ponzu sauce must always be certified gluten free 




    Resources for Health
    Chris Beat Cancer

    Tools to make cooking easier 

    Electric Kettle ( - boil water for soup- cuts down on time and doesn't expose the vegetables to the higher temperatures.

    Immersion Blender- time saver and mess saver but not a necessity

    Vitamix ( not necessity but great to have- very expensive)

    Nutribullet ( not necessity but great to have- less expensive

    Blender- a necessity - least expensive and least powerful

    Food Processor- Very helpful 

    Vegetable Peeler- a good vegetable peeler can make the difference between struggling to peel harder vegetables like butternut squash and the skin just flying off. Trust me the right peeler is a necessity OXO Good Grips Y Peeler

    Cutting Boards- I use thin plastic boards that come in a package of 4 in a variety of colors. They are light as a feather- very flexible- easy to use and very economical. The ones I use are BPA free

    Good chopping knife- Santoku Style knife

    Vegetables and benefits: 

     kale, collard, chard, dandelion, 
    Daikon radish
    yellow squash
    zoodles ( spiralized zucchini noodles) 

    Add- Ins for soup

    I usually garnish my soups with a topping or add in- the addition of  a raw vegetable adds some enzymes, flavor, and crunch. The gluten free grains add some additional nutrients and make the soup more filling, the avocado adds some essential Omega 3, taste, and healthy fat, and the low carb cauliflower rice and zoodles are vegetables that taste like carbs!

    1. frozen cauliflower rice
    2. zoodles- what are zoodles, how to make and cook zoodles ( will supply) 
    3. diced raw veggies ( red onion, peppers, chives, scallions, tomato) 
    4. chopped avocado-  
    5. rice noodles
    6. cooked quinoa, 
    7, Basmati rice   Brown rice    Jasmine rice
    8. freshly squeezed lemon or lime juice
    9. Nutritional yeast

    Topics to cover

    1. Importance of fiber
    2. Importance of proper elimination 
    3. fermentation and it's importance to diet
    4. Advantages of slow cooker
    5. Advantages of Pressure cooking ( Instant Pot) 
    6. Oils - suggested oils vs. reasons not to use vegetable oils ( corn, canola, cotton seed, etc) 
    Olive oil - suggested
    Coconut oil - suggested
    Cooking oil olive oil spray
    7. Hydrogenated oils 
    8. Importance of daily raw food in diet 
    9. Plastics - harmful effect- BPA concern
    10. Cans- harmful effects - BPA concern

    Cutting methods explained: 
    Slicing in half moons


    Kitchen Scraps Vegetable Broth


    1 large onion,  quartered
    2 stalks celery, chopped
    2 carrots, chopped
    3 cloves garlic
    1 bunch parsley, whole
    4 peppercorns
    Enough water to cover vegetables and then 4 more cups.
    Kitchen scraps from carrot peels, onion skin, parsley stems, potato peels, mushroom stems
    How to make kitchen scraps- save the scraps and discards from any organic vegetable that you use - after washing and scrubbing well to remove the dirt,  take the discards and peels and place in a plastic bag or container and place in the freezer. When you are ready to make vegetable broth, use the scraps that you have been freezing to your broth pot! It's economical and adds flavor to your broth. I use organic produce so I feel comfortable using the peels.


    Place onion, celery, carrots, garlic, parsley, and peppercorns in a large soup pot. Add your vegetable scraps from the freezer that you have been collecting all week or more. Bring to a boil and simmer for 45 minutes. Cover and allow to sit for another half hour. Strain and use the broth to add to soups. Some cooks like to make this in the crock pot. If you do, cook on low for 3-4 hours.

    Turmeric Paste Broth- 
    Vegan Chicken Soup Substitute
    1 onion, chopped
    4 stalks celery, sliced
    2 parsnips- peeled and sliced 
    3 carrots- washed and sliced
    2 potatoes- washed and diced
    1 large handful of dill 
    1 large handful of parsley
    Himalayan salt and Cracked pepper

    Boiling water to cover vegetables ( I boil the water in the electric kettle)
    Place the onion, celery, parsnips, carrots, potatoes into a large saucepan. Cover the vegetables with boiling water. Reduce to a simmer and add the parsley, dill, salt, and cracked pepper. Add 2 more cups of boiling water to cover the greens. Cook covered until vegetables are soft. Leave the lid on and allow the soup to sit in the pot for another half hour. 

    Garlic Broth
    1 onion, quatered
    4 stalks celery, sliced 
    12 cloves garlic, peeled and roasted 
    1 potato

    Bone Building Tea

    How to peel garlic the easy way
    crush the garlic with wide knife, skin peels right off

    How to peel ginger the easy way
    How to Peel Fresh Ginger in Minutes
    Just take the back of a spoon ( not a knife, not a fork)  and lightly scrape the ginger.. The skin will come off easily and the ginger will ready to use. Once peeled , it grates easily for any recipe.

    Don't worry if you have a piece of ginger left over. You can freeze fresh ginger for future use. 

    Here To Freeze Fresh Ginger For Future Use
    If you don't use all of your ginger right away, place the peeled piece of leftover ginger in a ziplock baggie and freeze it. It will stay fresh for about 6 weeks (or more)  and will be available for your next recipe. Also, once the ginger is frozen it is easier to cut.

    Fresh ginger is a powerful antioxidant and very good for digestion.

    Blogs with cookbooks-
    thyme for cooking 

    Instant pot Soup
    Easy Lentil in the instant pot 

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