Category Archives for World

Orange Salad with Olives

I originally saw a similar recipe on a website for an Italian dish usually eaten for good luck on New Year's eve. I came up with this version based on what ingredients I had on hand and this is how I make it every time.  I crave this in the winter and I am sure your body will love it with all the vitamin C it will get from the oranges. 

Orange Salad with Olives

Serves 4-6 as a side dish


  • 2 blood oranges sliced and seeds removed 
  • 2 navel orange sliced
  • 2 cara cara oranges sliced
  • 1/4 cup kalamata olives, pitted and sliced
  • 1/2 red onion quartered and sliced thin (into tiny moons)
  • 1 T Exgtra Virgin Olive oil for drizzling
  • Flaked Sea Salt and pepper to taste (just a pinch)

Simple Steps

  • 1
    Arrange sliced oranges on a platter. 
  • 2
    Spread sliced olives over oranges.
  • 3
    Spread red onions over oranges and olives
  • 4
    Drizzle with extra virgin olive oil
  • 5
    Add a pinch of salt and pepper

You can make this salad ahead of time and thow it into the refrigerator to chill it down a bit or you can serve at room temperature.  Either way it is delicous.  It will also keep over night if you want to bring leftovers for lunch.  

Spicy Jicama and Orange Salad


tip 008

Jicama, also known as the yam bean, is commonly found in markets and has a mild flavor. It is high in vitamin C, potassium and fiber. It combines nicely in this salad with sweet carrots and oranges.

1 lb of jicama, shredded
4 carrots, shredded
2 oranges, cut into bite sized pieces
1 garlic clove, finely chopped
1 small sweet onion, chopped
1/2 jalapeno, chopped
juice of 2 limes
1/3 chopped cilantro
salt and pepper to taste

Combine all ingredients in a large bowl. Serve chilled.


Black Bean Soup

Black Bean SoupBlack bean soup is one of my very favorite one-dish meals.  This method of cooking keeps it simple and very economical. I purchased a one pound bag of black beans for under $2. Not only are black beans economical but they are also very nutritious.  Black beans are high in protein and fiber which helps keep us full for hours. Black bean soup freezes well for up to 3 months.  I freeze it into single servings (smaller portions) to heat and eat as a quick and easy mid week dinner.



Serves 6

Soup Ingredients:
2 cups whole dried black beans, soaked overnight, rinsed and drained
2 cups vegetable broth, organic, low sodium
8 oz can tomato sauce
2 cups filtered water
1 sweet onion, chopped
1 medium carrot, chopped
1 medium-stalk celery, chopped
2 clove garlic chopped
2 tbsp black rice (may substitute white rice)
1 tbsp crushed red chili flakes
1 tsp ancho chili powder
1/2 tsp ground cumin
1/2 tsp Mexican oregano, dried
1/4 tsp epazote dried
1 tsp salt
1 tsp pepper, black, ground

1 medium green onion, finely sliced
1 pepper jalapeno, raw
1/4 cup cilantro, chopped
1 avocado, diced*
Lime Wedges for serving

Recipe Directions:

Add all soup ingredients to a slow cooker and cook on low for 8 hours. After 8 hours, utilizing an immersion blender process until smooth. Replace lid and prepare garnish.

Ladle piping hot soup into warmed bowls and garnish with fresh chopped green onion, jalapeno, cilantro, avocado and juice of one lime wedge.

Nutrient Analysis per Serving:
Calories: 330.4
Total Fat: 6.3
Saturated Fat: 1.0
Trans Fat: 0.0
Polyunsaturated Fat: 0.0
Monounsaturated Fat: 0.0
Cholesterol: 0.0
Sodium: 459.8
Carbs: 55.6
Fiber: 14.6
Sugars: 7.1
Protein: 16.3

*For individuals who are on a low fat diet simply omit the avocado in the garnish.


You can purchase a handy immersion blender here:

Cuisinart CSB-76BC SmartStick 200-Watt Immersion Hand Blender, Brushed Chrome

French Lentil Soup

This recipe is based off of basic traditional French Lentil Soup replacing chicken stock with vegetable stock.  It actually turns out like more of a hearty stew. Feel free to add more water or stock if you like it soupier. This recipe can be low maintenance as I created it using the slow cooker to keep things simple.

Eat more greens and pair this one with a nice mixed green salad!

Equipment Needed

Slow cooker
Sharp Knife
Cutting Board
Wooden Spoon
Serves 4


1 cup dry French lentils, rinsed well
4 cups organic, low sodium vegetable stock or broth
2 cups carbon filtered water
1/4 cup tomato paste
2 T shallots, raw, chopped
1 onion, sweet, raw, chopped
3 medium carrots, raw, medium, chopped
3 medium stalks celery, raw, chopped
1/4 cup white rice, long grain, raw
2 each bay leaves, whole
1 t dried thyme
1 t salt
1 t fresh ground black pepper
1 T fresh sliced tarragon leaves
1 t fresh thyme leaves
2 fresh sage leaves, finely chopped
2 cups chopped kale, raw
2 T fresh chopped parsley

Recipe Directions:

Add rinsed lentils, vegetable stock, water, tomato paste, shallots, onion, carrots, celery, rice, bay leaves, dried thyme, salt and pepper.  Cook on low for 6-8 hours.

Add the fresh tarragon, thyme leaves, sage and kale.  Stir in to incorporate throughout soup.  Cook on high for 10 – 20 minutes until kale is fully wilted.  Serve hot and garnish with fresh chopped parsley.  Serve with a nice mixed green salad.

Nutrient Analysis per serving:
Calories 320, Total Fat 1.3, Saturated fat 0.2, Trans Fat 0.0, Polyunsaturated fat 0.0, Monounsaturated Fat 0.0, Cholesterol 0.0, Sodium 636.9, Carbs 62, Fiber 20.5, Sugars 12.3, Protein 16.9



Red Cabbage and Apples

Red Cabbage with Apples

Red Cabbage and Apples paired with the acidity of the red table wine immediately brings your taste buds to Eastern Europe.  Flavors are sweet yet tart.

With no added oils, this dish is not only low-fat but gluten free too.  It is easy to prepare just let the small slow cooker do its job.

Go ahead and serve this one with Uzbek Vegetable Stew to make a complete meal.

Download and Print Recipe


Equipment Needed:

Sharp Knife
Cutting Board
Mixing Spoon
Small Slow Cooker


1/2 head red cabbage, raw
2 medium apples w/skin, raw, chopped
1 onion, sweet, raw, chopped
1 tbsp sugar, brown
1 tsp salt, kosher
1 tsp pepper, black, ground
1 tsp mace, ground
1/4 cup wine, red table
1/2 cup apple juice

Recipe Directions:

Add all of the ingredients to a slow cooker and cook on low for 6-8 hours.  Serve hot.

Serves 4
Nutrient Analysis per Serving:
Calories: 139.4
Total Fat: 0.5
Saturated Fat: 0.1
Trans Fat:  0.0
Polyunsaturated Fat:  0.0
Monounsaturated Fat: 0.0
Cholesterol: 0.0
Sodium: 311.2
Carbs: 32.0
Fiber: 4.7
Sugars:  23.1
Protein: 2.0

Carrot Salad

Carrot salad

This Carrot Salad recipe has a nice balance of garlic and sweet and is a real treat.  It is a delicious side dish  and goes perfect with hearty fall dishes of today.  Pair it with Uzbek Vegetable Stew and Hearty Fresh Baked Rye Bread. Keep it simple and go ahead and use your food processor to grate the carrots, there is no shame in it.

This dish can be made ahead of time and benefits from sitting an hour or more to let the flavors mingle.  Don’t count on having any leftovers though as this dish is truly addictive.



Download and Print Recipe

Equipment Needed:
Mixing Spoon
Cutting Board
Sharp Knife Ingredients:
2 cloves garlic, raw, chopped
4 large carrots, raw, grated
1/4 tbsp parsley, raw, chopped
2 tbsp vegan mayo
1/4 tsp salt, kosher
1/4 tsp pepper, black, ground

Recipe Directions:
Mix all ingredients in a bowl.  Refrigerate for a minimum of 1 hour to let flavors blend.  Serve cold.

Serves 4

Nutrient Analysis per Serving:
Calories: 52.9
Total Fat: 4.5
Saturated Fat: 0.3
Trans Fat:  0.0
Polyunsaturated Fat:  0.0
Monounsaturated Fat: 0.0
Cholesterol: 0.0
Sodium: 117.1
Carbs: 1.8
Fiber: 0.5
Sugars:  0.7
Protein: 0.2

Uzbek Vegetable Stew

After dining at the Russian Tea Room in Chicago I just had to have the Domlama again. Now that the weather is turning cold and have been craving heartier cooked dishes. I created this version for Uzbek Vegetable Stew and changed things up a bit from the original recipe. This version has no added oils and keeps things simple and low maintenance by using my slow cooker.

Download and Print Recipe

Equipment Needed:  

Sharp knife
Cutting Board
Slow Cooker

1/2 head red cabbage, raw, shredded
4 medium carrot, raw, medium, sliced
1 medium Daikon radish, sliced
2 beets raw, peeled and sliced
2 small turnip, raw, peeled and sliced
3 potatoes, russet, peeled and sliced
1 medium red bell pepper, sliced into rings
2 onions, sweet, raw, sliced
10 cloves garlic, raw, peeled
1 whole tomato, red, ripe, raw, sliced
2 cup kale, raw, chopped
2 cup vegetable broth, organic, low sodium
1 tbsp coriander seed, ground
1 tbsp cumin seed, ground
1 tbsp salt, kosher
1 tsp pepper, black, ground
1 tbsp cayenne pepper, ground

Recipe Directions:
Layer all vegetable ingredients in a slow cooker.   Pour in vegetable broth.  Add spices.   Cook on low for 8 hours.
Serves 4
Nutrient Analysis per Serving:
Calories: 329.3
Total Fat: 1.9
Saturated Fat: 0.3
Trans Fat:  0.0
Polyunsaturated Fat:  0.0
Monounsaturated Fat: 0.0
Cholesterol: 0.0
Sodium: 1084.2
Carbs: 74.1
Fiber: 13.2
Sugars:  23.7
Protein: 10.5


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