Use in season vegetables if available. You can use broccoli, bell pepper, zucchini, eggplant, mushrooms, carrot, celery.
1 small onion
2 cloves of garlic, minced
2 fresh tomatoes
extra virgin olive oil
vegetable stock (use organic or low-sodium)
fresh basil or parsley
salt and pepper
Sauté garlic, onion, and tomatoes in olive oil. Add the chopped and sliced vegetables and stock. Season with salt and pepper. Garnish with fresh basil or parsley. Serve with rice and beans. Or you can serve it with any dishes you like.
Prepare and cook quinoa according to its directions. A cup of uncooked quinoa needs two cups of water to cook. Mix minced garlic, salt and pepper, fresh squeezed lemon juice, olive oil, and chopped parsley together with cooked quinoa in a bowl. Set aside.
Season the salmon with salt and pepper, a little bit of lemon, and drizzle with olive oil. Grill the salmon. You can do different variety with the salmon. You can marinate it with soy sauce, 2 thin slices of chopped ginger, garlic, brown sugar or honey, a dash of sherry wine, spoonful of olive oil, and lemon juice if you want before grilling it. Serve the dish with salad or steamed vegetables if you like.
1 small carrot, cut in half, use half a piece and cut into diagonal sliced
small bunch of fresh baby spinach
2 small red radishes
1 small fresh tofu, cut into bite-sized pieces
2 cloves of garlic minced
4 thinly slices of fresh ginger minced
small onion
1 or 2 scallions
4 cups of vegetable broth (use organic or low-sodium)
extra virgin olive oil
spoonful of tamari sauce
spoonful of mirin
spoonful of soybean paste white type (miso paste)
1 bunch of dried or fresh ramen noodles
Cut and minced garlic, onion, and ginger. Sauté in olive oil. Add vegetable broth (I prefer organic ones). Add miso paste, tamari sauce, and mirin. Once it’s boiling, add tofu, and the rest of the vegetable, except scallions. If using dried shitake mushrooms, dissolved first in a hot water before cutting it. Do not overcook the vegetables.
While cooking the broth, boil water and cook the dried ramen noodles according to its directions. Usually, it cooks very fast, 3-4 minutes maximum. Once it’s cooked, drain the noodles.
Serve the broth into a bowl. Add hot noodles immediately. Serve with cut scallions. You can garnish the soup with Nori seaweed, red pepper flakes, sesame seeds and oil, and boiled egg if you like. A freshly hot cooked ramen should be served immediately.
2 fresh sprigs of thyme or a spoonful of dried thyme
extra virgin olive oil
spoonful of Cajun or creole seasoning
spoonful of cayenne powder
1 bay leaf
6 cups of vegetable stock (use organic or low-sodium)
salt and pepper to taste
Boil pot barley and ked kidney beans in water until soft, or you can use canned red kidney beans for convenience. Chopped and diced all the other ingredients. Sauté garlic, onion, and tomatoes in olive oil. Add the seasonings. Add all chopped vegetables and 6 cups of vegetable stock in a pot. You can also add the remaining water from pot barley and red kidney beans after it was cooked. Add bay leaf. Cover and cook until the vegetables are done. Remove the cover. Add okra at the end and cook for few more minutes or until soft. You can add tamari sauce or worcestershire sauce, and hot sauce for more flavours and depth. Garnish with sliced green onions and chopped fresh parsley. Serve with rice.
This is a different version of my smoothie that is all mixed with different ingredients. It is a complete smoothie and packed with super foods. It is very fulfilling and healthy. You can opt out some ingredients if you don’t want or if it isn’t available.
fresh or frozen blueberries
1 or 2 bananas
bunch of spinach
1 small celery stalk
hemp hearts
ground chia seeds
raw sunflower seeds
raw pumpkin seeds
pieces of coconut chips
raw cocoa powder
pinch of cinnamon
pinch of turmeric
spoonsful of vanilla or plain Greek yogourt
spoonsful of nut butter
spoonful of virgin coconut oil
few pieces of ice cubes
a cup of milk of your choice
Put all ingredients in a blender until desired consistency. Use less than a cup of milk of your choice if you want thicker smoothie. You can add honey or pure maple syrup for sweetness, or protein powder. One of the health benefits of turmeric has an anti-inflammatory property.
Put all ingredients in a blender until desired consistency. You can add less than a cup of tomato juice or apple juice, if you like thicker smoothie. You can add honey if it’s too bland for you. You can garnish with celery stalk or cucumber slices if you like.
Put all ingredients in a blender until desired consistency. You can add honey to taste. You can garnish with fresh blueberries and raw pumpkin seeds if you like.
a cup of unsweetened coconut water or coconut milk
few pieces of ice cubes
Put all ingredients in a blender until desired consistency. If you want thicker smoothie, use less than a cup of coconut water or milk. You can add honey if you like. You can garnish with sliced fresh pineapple and coconut chip.
fresh or frozen strawberries, raspberries, blackberries
1 or 2 bananas
spoonsful of vanilla or plain Greek yogourt
milk of your choice
few pieces of ice cubes
Put all ingredients in a blender until desired consistency. You can add honey if you want a little sweet. You can add toppings like fresh sliced strawberries or raspberries and ground chia seeds if you want.
a cup of milk of your choice- you can use unsweetened soy, almond, cashew, oat, or any plant-based milk or regular milk. If you want thick smoothie, use less than a cup of milk, but check the consistency while blending.
few pieces of ice cubes
Put all ingredients in a blender until desired consistency. You can add toppings like sliced bananas, cinnamon, or raw cocoa powder. You can add raw cocoa powder or protein powder during blending process if you want.
Cup of Faith & Grains 