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.



SB50Nachos.  Wings.  Dips.  Gravies.  Beer.  What does your typical Super Bowl Sunday menu consist of?  Lots of calories and fat?  Sure, they taste good.  But do you feel good later?

How about some tofu bean wraps?  Before you sneer at the idea…smile at the new idea.  It’s an easy recipe that you can make large portions of to entertain guests.  Instead of weighing-down-gut beef, tofu is used.  Drain one extra firm tofu block and wrap in a towel for 30 minutes.  Cut it up and mash with some seasonings, like cumin and red pepper.  Fry it up like you would ground beef for meat sauce.  Add onions, scallions, spinach, kale, tomatoes, whatever colorful produce you like.

Instead of sour cream, use avocado cream sauce, which is made from 1 avocado, 1/2 cup plain yogurt, juice of one lime, salt and pepper.  Blend it until smooth.

Warm up some spinach wraps and add your tofu mixture and avocado cream sauce.  Voila!

Pair it with a glass of kombucha and you have a refreshing meal to share with your friends.



2 1/2 pounds of chopped broccoli, brussels sprouts, yellow squash, grape tomatoes, and onion (1/8 of a yellow onion)  #local or #organic options when available

5 tbsp of cooking oil (i used a drop of olive oil and the rest avocado oil)

a few finger pinches of salt (I used Himalania Pink) and pepper to taste

1 lb thin beef 



WTF to do:

Mix the veggies in a bowl with the oil and salt/pepper.  Bake on a cookie sheet for 35 minutes at 400 degrees.

Marinate the meat in a light mixture of the mustard and adobo, adjust to your taste.  Grill on low heat for 7 minutes each side.







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!


Everything But the Kitchen Sink Salad…

Romaine Lettuce

Cucumbers, some good and some that were going bad

Carrot sticks, that were going bad

Sunflower seeds, just cuz

Granny Smith Apples, some that were going bad and some we cut up for energy for our road trip

Tomatoes, cherry and vine, leftover from sandwiches for our road trip

Cheddar Cheese, leftover from sandwiches for our road trip

Turkey Sausage, that I made the other day

Chicken Lunchmeat, leftover from sandwiches for our road trip

Potato Stix, just cuz

Caesar Dressing

…with some water on the side