Vegetarian Lentil Stew

Delicious! Have you ever just wanted a tasty hearty stew on a cold winter day? Stews are a fantastic way to get all the nutrients you need from all the different types of vegetables you can add. I love to add lentils to my stews. They give it that earthy taste and their an excellent source of protein and fiber, which will help with digestive health.

photo (6)Ingredients

  • 2 tbsp coconut oil
  • 4 garlic cloves, minced
  • 1 medium onion, chopped
  • 1/2 cup lentils ( preferably dried)
  • 2 cups vegetable broth
  • 2 carrots, chopped
  • 3 small potatoes, chopped
  • 2 celery stalk, chopped
  • 1 can whole tomatoes
  • 1/4 cup balsamic vinegar
  • 2 tbsp Vegan Worcestershire sauce ( organic)
  • 2 bay leaves
  • 1 tbsp dried thyme
  • 1 tbsp sea salt
  • 2 tbsp paprika
  • ground pepper to taste
  • 2 tbsp spelt flour mixed with 1 tbsp water


  1. Melt coconut oil in a medium pot, add garlic and onions. Cook for approx 3 minutes. Add lentils and stir with coconut oil, garlic and onions together
  2. Add broth with carrots, potatoes, celery and tomatoes. Bring to a boil and add all the remaining ingredients, except for the flour mixture. Cook on low heat covered for 45 minutes, until the lentils are cooked and vegetables are tender
  3. Add flour mixture while the stew is still boiling, cook for a remaining 15 minutes, then serve hot

Yield: 4-6


Tasty Arugula Pasta Salad

There are so many different types of salads  you can create using a pasta noodle; whether it’s with the dressing or the type of vegetables you use. I love to use Arugula in my salads. It has a very distinct peppery taste and adds a bold flavor to any dish.

Arugula is loaded with anti-aging powers, and has high levels of chlorophyll. Also leaves you feeling full longer so you resist other fatty foods.




  • 1 1/2 cup brown rice Fusilli noodle
  • 2 1/2 cups water
  • 2 handfuls of arugula
  • 1/2 small red onion, finely chopped
  • 12 cherry tomatoes, chopped into quarters
  • 10 pitted black olives, chopped
  • 1/4 cup olive oil
  • 1/4 cup red wine vinegar
  • 2 tbsp stone grain mustard
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tbsp sea salt


  1. In large pot of boiling  salted water, cook fusilli for 10 mins or until almost tender. Rinse under cold running water until cool; drain well. In a large bowl, combine pasta with arugula, onion, tomatoes and olives
  2. Combine olive oil, vinegar, mustard, dried herbs with sea salt in a small mixing bowl and whisk until smooth
  3. Add dressing to salad and toss to coat
  4. Serve right away or after chilling in the refrigerator overnight

Yield: 2-4




Turmeric Coriander Rice


  • 1 cup wild or basmati rice
  • 2 cups vegetable broth
  • 1/2 onion, chopped
  • 1 large garlic clove
  • 1 tbsp dried turmeric
  • 1 tbsp dried coriander
  • 1 tsp sea salt
  • 1 tbsp coconut oil


  1. Add coconut oil to a stove top pan on high – medium heat and cook until melted. Add onion and garlic, cook until fragrant and the onion is translucent (do not brown the garlic)
  2. Add turmeric, coriander and sea salt with the rice. Mix the rice in the spices, vegetables and coconut oil. Once the rice has been covered in the spices, add the vegetable broth
  3. Do not stir the rice anymore and cover with a lid on medium – high heat. Bring to a boil. Cook for approx 5 minutes boiling.  Lower the heat to medium temperature, bring to a simmer and cook for another 10 minutes, until the liquid starts to evaporate, turn down the temperature to low and cook for another 10- 12 minutes until the liquid is completely evaporated and rice is fluffy. Remove from heat and serve immediately.

Yield: 3-4

Mango Salsa


  • 1 mango, chopped
  • 1/2 small red onion, chopped
  • 1 tomato, chopped
  • 1 handful fresh cilantro, chopped
  • 2 limes, juiced
  • Pinch of sea salt


Mix all ingredients together using a teaspoon and serve  over your favorite dish or with tortillas


Oven Baked Garlic Cauliflower

This makes an excellent side dish with any meal, whether it’s with meat, fish or even on its own. It only takes approx 25 minutes to cook.


  • 1 head of Cauliflower
  • 1 small red onion, chopped
  • 2 – 3 garlic cloves
  • 1 tbsp onion powder
  • 2 tbsp fresh thyme, chopped
  • 2 tbsp coconut oil, melted
  • 1 tsp sea salt
  • pepper to taste


  1. Preheat oven to 350 degrees F
  2. Combine cauliflower with all ingredients and mix
  3. Put into a baking pan. After cooking for approx 10 minutes, toss the cauliflower with a spoon to distribute the coconut oil and spices together
  4. Cook for another 15 minutes
  5. Remove and serve


An easy way to cut into a head of cauliflower

First, slice through the core of each half. This will give you four quarters, each with much of the core exposed.

Next, slice the thickest part of the core away from each quarter. You can either discard the core and thicker stems, or slice them thinly and cook them along with the florets. Like broccoli stems, cauliflower stems have a beautiful tender texture when cooked.

Now just pull the florets apart with your fingers. You may need to trim away some of the thicker stems with a paring knife.

Yield: 4 servings