Spicy Vegetarian Chili


·       1 tablespoon vegetable oil

·       1 large onion, chopped

·       4 cloves garlic, minced

·       2 cups red bell pepper, diced (about 2 peppers)

·       2 cans (14.5-oz) diced and fire roasted tomatoes with organic green chiles

·       1/4 cup chili powder

·       1 cup mushrooms

·       1 tablespoon ground cumin

·       1/4 tsp cinnamon

·       1 1/2 teaspoon salt

·       1/2 teaspoon ground black pepper

·       2 cups vegetable (chicken or beef) broth, or water

·       1 (15 oz) can pinto beans, drained

·       1 (15 oz) can black beans, drained

·       1 (15 oz) can kidney beans, drained

·       Top with cilantro



1.     In a large pot, over med-high heat, add in the oil, onion, garlic, mushrooms and peppers and sauté for about 5 minutes.  

2.     Add all remaining ingredients, except the beans, and bring to a boil. Reduce the heat to low and simmer 1 hour, stirring occasionally. Add the beans and cook for 15 minutes more. Water can be added during the cooking to adjust for thinner or thicker chili.

3.     Serve on a bed of greens and enjoy! :) 

 For an extra tasty treat, add some Diaya (vegan) cheese to the top of your bowl!

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Butternut Squash Kale Soup


2 tablespoons extra virgin olive oil 
1 large onion, chopped 
3 stalks celery, chopped
1 small butternut squash, peeled, seeded, and cubed 
8 cups chicken or vegetable stock 
2 to 3 tablespoons chopped fresh rosemary 
3 to 4 cups cooked cannellini beans 
2 to 3 cups chopped kale
1 cup sliced mushrooms
1 cup chopped red peppers
freshly ground black pepper and sea salt to taste

Heat a 6-quart pot over medium heat. Add the olive oil, then add the onions; sauté for 5 to 10 minutes. Then add the celery, butternut squash, stock, and rosemary. Cover and simmer for about 15 minutes, or until the squash is tender.

Then add the cooked beans, chopped kale, mushrooms, peppers, and sea salt. Simmer for another 3 to 4 minutes. Taste and adjust salt and seasonings if necessary. Serve and enjoy!

Recipe adapted from: www.NourishingMeals.com.

Butternut Squash Kale Soup.jpg

Hearty and Warming Bone Broth Beef Stew

There are two steps to this delicious and hearty dish! First is to make the bone broth (takes about 12 hours to let simmer), and second is to create the stew.

We'll start with step one - the BONE BROTH:

Did you know...? Bone broth is one of the most mineral rich source of nourishment for humankind throughout the ages! It is a traditional remedy across cultures for the sick and weak. A classic folk treatment for colds and flu, it has also been used historically for ailments that affect connective tissues such as the GI tract, joints, skin, lungs, muscle, bones and blood. Bone broth is a valuable food and valuable medicine!

It contains nutrients from both the bone and cartilage of the animal, including:

·       Protein

·       Minerals: magnesium, sodium, calcium, sulfur, potassium, phosphorus, fluoride

·       Amino acids: proline, lysine, glycine

·       And several other nutrients great for joints and connective tissue (including intestines): keratin sulfate, hyaluronic acid, hydroxyproline, hydroxylysine and chondroitin sulfate


Bones - from poultry, fish, beef or lamb (can be cooked bones, raw bones, a whole carcass, or just parts)
Water - cold water, enough to just cover the bones OR 2 cups water per 1 lb bones
Vinegar (apple cider, red or white wine, rice or balsamic vinegar) - a splash, or 2 tbsp per quart water


Combine bones, water and vinegar in a pot or crockpot. Bring to a simmer, remove any scum that has risen to the top, reduce heat and simmer (anywhere from 6-48 hours for chicken, 12-72 hours for beef).

If using a crockpot, you can put it on a "low" setting and just walk away for 12-24 hours.

Strain broth through a colander or sieve, lined with cheesecloth for a clearer broth. Discard the bones.

If you wish to remove the fat for use in gravy, use a gravy separator while broth is warm, or skim the fat off the top once refrigerated. Broth may be frozen for months or kept in the refrigerator for about 5 days.

Bone broth can also be used for: cooking liquid (instead of water, add to rice, beans or other grains), gravy, or tea.

Reference for bone broth: Soaring Crane Natural Health.

Part 2: Stew Making!

Start with 4 cups of pre-made bone broth and add the following either into a large pot or crockpot: 

·       3 carrots

·       1 onion

·       3 celery stalks

·       1 red pepper

·       3 cups kale

·       1 lb boneless beef in 1" cubes (I found some pre-chopped at Trader Joes)

·       1 can, 14 oz stewed tomatoes

·       2 cups mushrooms

·       4 cloves, minced

If making in crock pot, add in all ingredients and cover.  Cook on Low setting for 10 to 12 hours, or on High setting for 4 to 6 hours.

If short on time and cooking in regular pot, first add 2 tbsp olive oil and simmer beef, onions and garlic on medium heat and cook until beef is browned. Then add bone broth and veggies and allow to simmer until carrots are soft (about 30 min).

Enjoy by eating slowly and letting the stew warm your bones!

Hearty and Warming Bone Broth Beef Stew.jpg

Creamy, Quick and Easy Lentil Soup


• 1 tablespoon olive oil
• 3 medium celery stalks, chopped
• 3 medium carrots, chopped
• 1/2 medium yellow onion, small dice
• 4 medium garlic cloves, minced
• 1 quart low-sodium vegetable broth
• 1 (15-ounce) can diced tomatoes with their juices
• 1 1/4 cups lentils (any color except red), soaked overnight
• juice from 1 lemon
• 1 cup parsley
• 3 cups kale, remove stems and chopped into 3" pieces
• Kosher salt
• Black pepper


Heat the oil in a large saucepan over medium heat until shimmering, about 3 minutes. Add the celery, carrots, and onion and cook, stirring occasionally, until the vegetables have softened, about 10 minutes. Stir in the garlic and cook until fragrant, about 1 minute.

Add the broth, tomatoes with their juices and lentils and stir to combine. Cover and bring to a simmer, about 15 minutes. Once simmering, reduce the heat to low and continue simmering, covered, until the lentils and vegetables are soft, about 15 minutes more.

Taste and season with more salt or pepper as needed, then stir in the lemon juice. Add the kale and parsley and stir until wilted. If you prefer a creamier texture, purée half of the soup in a blender and add it back to the pot.

And the best part... top with chopped avocado for an extra creamy texture and delicious flavor! 

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