4 cups water

6 cups broth, chicken or vegetable

5 long green beans, diced

3 celery sticks, diced

3 parsley stalks, whole

6 cherry tomatoes, diced and seeds taken out

1 lb chicken, breast or tenders, chopped

1 clove garlic, diced

1 cup quinoa

4 potatoes, cut into eighths (I used red with skin on)

handful frozen peas

salt to taste


  1. In a medium/large pot, mix water with green beans, parsley, garlic, chicken, celery, and tomatoes.  Bring it to a boil.
  2. Add broth and quinoa, and bring to a boil again.  Reduce heat and simmer for about 40 minutes.
  3. Add potatoes, peas, and salt.  Bring to a boil once again.  Reduce heat and simmer for 15 minutes.
  4. Turn off stove and let sit with a cover on for another 30 minutes for the flavors to develop.  Take out parsley as best as you can and serve.  You can also serve with parsley or scallions on top.



<Roasted garlic and hummus should be started first. >

Ingredients for Pilaf:

1 medium size bag organic broccoli florets

1 tsp + 1 tbsp olive oil

1 cup uncooked quinoa

1.5 cups water

1/4 tsp salt

5 cloves of roasted garlic (directions below)*

1 tbsp lemon juice

Directions for Pilaf:

Preheat oven to 400 degrees.  Cut broccoli into bite size pieces.  Toss in a bowl with 1 tsp of olive oil.  Roast on cooking sheet for 20 minutes.  Cook quinoa according to package directions.  While this is cooking, continue below to make garlic sauce.

*To roast garlic, peel off skin as best as possible while still keeping it together.  Cut off top 1/4 inch.  Place in aluminum foil and drizzle olive oil on it.  Roast for 40 minutes.

For garlic sauce, mash the roasted garlic in a glass bowl.  Add the lemon juice, olive oil, and salt until it looks like a paste.

When broccoli is roasted, quinoa is finished, and paste is made… mix all of it in a bowl.

Ingredients for Fish:

2 pieces of flounder

2 tsp lemon juice

Bean and Rosemary Hummus (Directions below)**

Directions for Fish:

Preheat oven to 375 degrees.  Place flounder in a glass baking dish, in foil or sprayed with cooking spray.  Drip 1 tsp lemon juice on each piece.  Slather with the hummus to your liking.  Bake for 15 minutes.

**Ingredients for Hummus:

One 15 oz can garbanzo beans

One 15 oz butter beans

1/4 cup tahini

1/4 cup vegetable broth

3 tbsp red wine vinegar mixed with 1.5 tsp sugar

2 cloves garlic, minced

1 tbsp minced fresh rosemary

Directions for Hummus:

Cook beans on medium heat for about five minutes, until warm.  Mix everything in a blender until smooth.  Let sit for 30 minutes in fridge so the flavors can marinate.

Use organic items when possible!  Enjoy!

Thanks to my trusty Thug Kitchen book for the inspiration!










I referred to my go-to cook book, Thug Kitchen, for this recipe.  This book is the shit.


2.5 lbs red potatoes, cut up into bite size pieces.

2.5 tbsp olive oil

1 1/4 tsp paprika

A little more than 1/2 tsp salt

Crank oven to 400 degrees.

Mix all the above ingredients and bake on a rimmed baking sheet for 25 minutes.  Flip halfway through.

1 1/4 cup diced fresh parsley

1 1/4 cup sliced scallions

3 cloves garlic, minced

5 tbsp olive oil

5 tbsp red wine vinegar

2.5 tbsp water

2.5 tsp lemon juice

Mix all the above ingredients.  When potatoes have cooled for at least 10 minutes, put them in a bowl with these herb sauce ingredients and toss.  Cool in fridge for at least an hour so that all the yummy flavors can marinate.  Serve cold or at room temp.  Enjoy!

IMG_6992 IMG_6993




*Use organic whenever possible!*

I used a kebab recipe to season the beef:

1/3 cup olive oil

1/3 cup tamari sauce

3 TBSP red wine vinegar

1/4 cup wildflower honey

2 cloves garlic, minced

1/4 TBSP ground ginger

Mix ingredients and marinate 1 lb beef chunks for 30 minutes, at least, in the refrigerator.  Then bake for 30 minutes at 350 degrees.  Set aside.


For the salad:

3 small cucumbers, chopped

3 scallions, chopped

2 cans of beans, I used Garbanzo and Cannellini

2 cups frozen peas, cooked

2 cups frozen broccoli, cooked

1/4 cup sundried tomatoes, cooked and chopped


For the dressing:

2 TBSP honey mustard

2 TBSP lemon juice

1 TBSP extra virgin olive oil


Bon Appetit!





I tweaked the recipe that is in Thug Kitchen.

Things you’ll need:

baby carrots, 10 chopped up

garlic powder, a few shakes

ground ginger, a few shakes

broccoli, 1 1/4 cup cut up

frozen peas, 1 cup

vegetable broth, 6 cups

tamari, 1/4 tsp

Soba noodles



What to do with the things you’ll need:

Warm up a pot to medium heat.  I threw some chopped up baby carrots, garlic powder, and ground ginger in a large pot.  (You can totally use a medium one.)  You don’t need oil!  Heat for 2 minutes.  Add vegetable broth.  I also added homemade meatballs that I made yesterday.

Simmer for 15 minutes.  Add broccoli and tamari.  Simmer 2 more minutes.

Cook soba noodles according to directions.  Top with broth mixture and scallions.

Bon appetite!



1 garlic clove, minced

1 heaping tablespoon bread crumbs (or nutritional yeast)

1 heaping tablespoon parsley

1/4 tsp salt

1/8 tsp pepper

1/3 cup shredded cucumber

1 pound ground turkey


sliced cheese of choice, if desired

100% whole grain sprouted burger buns


Mix first 7 ingredients together and form four burgers.  Cook in pan approximately 7 minutes each side on medium heat.  Toast the buns.  Place burger on bun and top with spinach.  Ketchup, mustard, mayo also may be added if you so choose.  Enjoy!




Grilled Chicken and Baked Cauliflower


1 head of cauliflower, chopped

4 oz mushrooms, chopped

1/2 cup scallions, chopped

juice of one lime

2 tsp apple cider vinegar

1/2 tsp salt

1/4 tsp pepper

2 garlic cloves, finely chopped

thin chicken breasts for amount of people serving




Make a marinade with the adobo and mustard, enough to form a liquified paste to cover amount of chicken desired.  Marinate chicken in mustard and adobo mix while you prepare the cauliflower.

Preheat oven to 350 degrees.  Mix all the other ingredients in a bowl, saving 1/4 cup scallions to top when done.  Spray an 8x8x2 glass dish with cooking spray and put mix in.  Bake for 40-45 minutes.

Grill chicken 7 minutes each side at a temp of 250 or above.  Keep an eye on it.






Grilled Salmon and Salad


Salmon Marinade:

2 scallions, 3 tbsp soy sauce, 1/4 cup olive oil, 1 chopped garlic clove, 1/2 tsp ground ginger

Marinate in fridge for no more than an hour.  Grill both sides 4 minutes each in aluminum foil boats.


Simple Salad:

cherry tomatoes cut in half, cucumbers cut in half, romaine lettuce

Add dressing of choice.  We used caesar dressing.


Bon Appetite!




2 cloves of garlic

1 large pepper (preferably green)

2 large tomatoes

1 little loaf (or bun) of bread

5 tbs olive oil

3 tbs vinegar

salt to your liking

500 mL – 1000 mL water, your preference for thin or thick soup here


Blend all ingredients together, including the bread.  The more bread and less water you add, the thicker your soup will be.  Less bread more water, the thinner it will be.  You get the idea.

I also added fresh avocado!  Enjoy!