3 Cups chopped, cored tomatoes

3 Cups chopped, seeded jalapeno peppers (for hotter salsa you can add one habanero pepper)

1 Cup chopped onion

2 Tablespoons minced cilantro

1 Tablespoon cumin

2 Tablespoons oregano

3-4 pint jars

Chop and combine all ingredients in a large bowl. Ladle salsa into hot jars, leaving 1 inch headspace. Add 1 teaspoon sugar and 1 teaspoon salt to each jar. Mix 1 cup vinegar with 1 cup water, pour to within 1/2 inch of jar tops. Make sure jar rim is clean, tighten lids securely. Process 25 minutes in boiling water canner.

Note; When cutting and seeding hot peppers, wear rubber gloves to avoid burning.

Chick Pea Veggie Soup

In a large soup pot saute onions and garlic in ~2 tbs olive oil and ~1 tbs butter. Add fresh spinach or swiss chard to pot (ideally you will have enough to fill the pot almost to the top with the fresh greens. If fresh aren’t available frozen is fine use 1-2 bags. Add 1 quart canned tomatoes, chile* sauce to spice level desired and 16 oz bag of frozen garbanzo beans**. Add broth*** to almost cover all veggies. Bring to a simmer. Simmer for 15 minutes. Add feta cheese or sour cream. Serve.

This soup is very flexible as are all soups! Experiment with whatever vegetables or left-overs you have.

* Optional; Use whatever chile sauce you like don’t have a favorite? Try “el pato”, small yellow, red and green cans in the mexican food section, or sriracha hot chili sauce, we call it rooster sauce, clear bottle with white rooster and green lid in international food section. Or better yet, make your own! 

**Can be substituted with black or other beans

** Can use water and add boullion or miso instead. follow ratios noted on package.


~2 tbs olive oil

~1 tbs butter

1 onion

4 cloves garlic

1 quart canned tomatoes

Roasted Garlic Spread


8 heads garlic

3 tbs olive oil

salt to taste ~1 tsp

Remove loose dry skin from garlic heads. Place in a small pyrex baking dish. Add water to dish, ~1/4″ Bake at 350 for 1/2 hour or until soft. Let cool, squeeze garlic into blender from skin. Add olive oil and salt, blend. Store in fridge in canning jar or tupperware.

Chinese Breakfast Salad

Depending on family size use 1/3 of each ingredient;

peeled, sweetened mandarin oranges (the trick is to find a healthy source that is not processed with high fructose corn syrup), if you can’t find a healthy source of mandarins, grapes, plums, apples and/or berries will work. Add a little agave nectar for sweetness if doing from all fresh produce.

Celery, Diced

Cherry tomatoes, quartered

Toss and serve! As simple as that. Add a piece of whole wheat toast with peanut butter and fresh squeezed orange juice and you are good to go with your first round of veggies under your belt! Having a little sweetness with your breakfast helps stave off mid morning cravings and carries you through to lunch so allow a little healthy sweetness.

Arabic Salad

1 english cucumber

3-5 firm tomatoes (depending on size)

1/2-1 purple onion (depending on size and preference)

1 small bunch cilantro

1 fresh lemon

3-5 cloves garlic

splash olive oil

salt and pepper

Dice tomato, onion and cucumber up VERY small. Chop garlic and cilantro. Add olive oil, lemon juice (I use 1/2-1 whole lemon depending on size, about 2 tbs) and salt and pepper to taste. mix thoroughly. Let stand for 1/2 hour or so prior to serving.

Four Cheese Veggie Spinach Lasagna

2-3 cups Mushrooms (one package) sliced

2 16 oz bags frozen spinach

16 oz artichoke hearts chopped

~1/2 cup kalamata olives (depends on how much you like them) chopped

4-6 cloves garlic choped

~1 cup cottage cheese

~1 cup ricotta cheese

~ 1/2 cup feta cheese

~1 cup mozzarella

Lasagna Noodles

2 jars spaghetti sauce (whatever variety you like, have canned, is on sale will work)

Pre-heat oven to 450 degrees. Saute mushrooms in olive oil. Brush family size deep pyrex or a couple of 9×11″ pans with olive oil. Pour a shallow layer of sauce in bottom. Lay down a layer of lasagna noodles. You can use just the regular hard noodles and don’t need to pre-boil. Another layer of sauce then begin layering with mushrooms, cheeses, artichokes, spinach, garlic and kalamata olives. Add layer of noodles, sauce and rest of ingredients. Use a good amount of sauce. Make sure it fills in around the edges. Top with last layer of noodles, press to compact, add sauce and last bit of cheese. Bake covered for about 45 minutes. When done a fork will glide through the noodles. Remove foil add Parmesan to top broil until melted. Let rest for 15 minutes before serving.

Roasted Asparagus & Eggs

1 bunch medium thick asparagus (1 lb tough ends snapped off)

2 tbs olive oil

course salt

1/2 cup balsamic vinegar

1 tbs cider vinegar

1 tsp agave nectar or brown sugar

4 large eggs

2 ounces shaved parmesan

Preheat oven to 400 degrees. On a baking sheet toss asparagus with oil, season with salt and bake until asparagus is lightly browned and tender. 15-18 minutes. Timing varies depending on size of asparagus.

In a small sauce pan, cook balsamic vinegar and nectar/sugar over medium high heat until syrupy and reduced to ~3 tbs. Approximately 6 minutes.

Meanwhile, bring a large skillet with 2 inches of water to a simmer over medium heat. Add cider vinegar and season with salt. Break one egg at a time into a cup, then tip cup into pan. Simmer until whites are set and yolks are soft but slightly set, about 3 minutes. With a slotted spoon scoop out eggs one at a time, and dry on a paper towel.

Divide asparagus among 4 plates, drizzle with reduced balsamic sauce. Top with shaved parmesan and an egg. 229 calories, 13 g protein, 16 g fat, 9 g carbs, 1 g fiber

Dukka Sprinkles

1/2 cup almonds

1 1/2 tsp coriander

1 1/2 tsp cinamon

1/2 tsp tumeric

3 tbs raw sesame seeds

1/4-1/2 tsp sea salt

pepper to taste

Preheat oven to 350 degrees. Grind all ingredients in a food processor or, a cleaned out coffee grinder untilthe spices are blended and almonds are crushed (but not so much that they become a paste). Spread the mixture on a flat baking sheet and toast in the oven for about 8 minutes. Watch carefully so it doesn’t burn!

Honey Roasted Cinnamon Spiced Nuts

10 Cups Nuts (any type of nuts can be used, a good mix is pecans, almond and walnuts, very high nutrition values, for instance almonds are high in calcium! 1/3 of each)

3 egg whites

6 tbs water

1/4-1/2 tsp cinnamon

1/4-1/2 tsp allspice or pumpkin spice

3 tsp salt

1 1/2 cup honey

Pre-heat oven to 300 degrees F / Beat egg whites and water to combine / heat honey in microwave 20-30 seconds. Makes mixing easier / Mix together; Nuts, egg white mixture, honey and spices / Grease Pyrex pan or cookie sheet with olive oil / spread nuts in single layer / bake for 25 minutes (until golden brown) / cool in clusters on wax paper

Hot Spiced Apple Cider

1/2 Gallon Apple Juice

1/2 tsp ground cinnamon

1/2 tsp ground allspice

1/4 tsp ground cloves

Warm juice, add spices. Simmer 1/2 hour. A crock pot works well

Sauteed Swiss Chard

1-2 bunches of swiss chard (~20 leaves). If swiss chard is unavailable, works well with spinach

3 tablespoons balsamic vinegar

2 tablespoons olive oil

1 tablespoon butter

a dash of hot chili sauce if you like it spicier

sesame seeds

1/4 cup feta cheese

Chop swiss chard. Heat olive oil, chili sauce and balsamic vinegar in sautee pan (cast iron is great) over medium heat. Add chopped swiss chard. Sautee until slightly soft but still retaining it’s color. Add sesame seeds and feta cheese. Stir and serve.

Fruit Smoothy

1 banana

2 cups blueberries (frozen are fine!)

1 cup peaches

2 cups vanilla yogurt

1 tbs flax seed oil

1 cup or so water or juice

Add all ingredients to blender. If frozen, let defrost in fridge. This works well when preparing the night before. Blend and enjoy! Serves around 3 people