Recipes & Ingredients

Breakfast Smoothie Template


Here is my template for making a breakfast smoothie. I like to change up some of the parts but there are some things I always include 🙂

  • 1 banana (because I love bananas)
  • 1/4 cup flax seed (because of the very high Omega 3 content. Everyone should take 2 tbs per day. This is a smoothie for 2 so 1/4 cup)
  • A heaping tsp of amla powder (For its extraordinarily high antioxidant content)
  • Several handfuls of Greens (Kale, spinach, spring mix, romaine, etc.)
  • Frozen Berries
  • For liquid I use almond milk or water

Other things you could include:

  • Fresh ginger
  • Tea
  • Cranberries
  • Cucumber
  • Pomegranate
  • Lemon
  • Cocoa powder

Use your imagination and have fun!

Roasted Seasonal Vegetables and Beans Template






Beans and vegetables are prepared separately and combined after cooking.

For the Beans:

In a slow cooker, combine 2 lbs of rinsed dried beans, with 2 quartered onions and 3 heads of garlic. Add spices and chills as desired. I usually use garlic powder, paprika, fenugreek seeds, pepper, and dried chilies. You could also experiment with: Italian seasoning, savory, turmeric, cumin, bay leaves, celery seeds, coriander seeds, curry powder, cayenne powder, chili powder, ground cardamom, etc. Cook this in the slow cooker on high for 5 hours. 

For the Vegetables:

Fill a large (turkey size) roaster with sliced seasonal vegetables. I always include 

  • A Cruciferous (Purple Cabbage, Green Cabbage, Cauliflower, Broccoli, etc.),
  • Some root vegetables (like Rutabaga, turnip, carrots, beets, radishes, sweet potatoes, etc.),
  • Mushrooms, and,
  • Perhaps a zucchini, celery, corn, peas, etc.

Add about 1/8 cup of water and/or apple cider vinegar and whatever fresh herbs you desire and roast for 1.5 hrs at 400 degrees.


Each day reheat in frying pan and spice as desired. Serve on a bed of greens. Or with greens in homemade corn tortillas 🙂