Posted in FOOD, Gluten Free, Meatless Mondays, Mediterranean Diet, Recipes

Bumblebee Stew

One of my favorite restaurants is J. Gumbo’s which offers a New Orleans cuisine. My favorite dish is Bumblebee Stew. Corn, tomatoes, and beans. The combination is amazing. Here’s my version of the recipe. It’s vegetarian and gluten-free.


1 can of sweet yellow corn

1 can of red kidney or black beans

1 can of diced tomatoes

1 medium onion

4 cloves of garlic

Brown rice (optional and prepared separately)

1/2 cup of vegetable stock

Seasonings (Add to taste)

Edward & Sons vegetarian bouillon cube

Southwest seasoning

Cajun season

Worcestershire sauce

Fresh ground pepper

Oregano, basil, parsley

Celtic sea salt

Sea Kelp (for the iodine)

Turmeric (just darn good for you)

Mrs. Dash Seasoning salt


Dump everything into one pot, stir, and let the dish simmer on medium low for fifteen to twenty minutes.

Either serve by itself or spoon it over brown rice. Enjoy.

Stay blessed,



Posted in FOOD, Gluten Free, Meatless Mondays, Recipes

Hearty Potato Soup


  • 6 to 8 small to medium potatoes (peeled and cut into cubes)
  • Half of a medium-sized onion- diced
  • 3 garlic cloves
  • 1 to 2 small carrots -chopped
  • 4 cups of chicken broth
  • 1 to 2 cups of water
  • 2 celery stalks -diced
  • 2 cups of 2% milk
  • 2 tbsp light butter
  • 2 tbsp of non-fat sour cream
  • Gluten-free flour (I used rolled oats flour but you can also use corn starch.)
  • Celtic sea salt (good source of minerals)
  • Lawry’s seasoning salt
  • Garlic powder
  • 1 tsp black pepper
  • Basil
  • Fresh parsley (optional)
  • Shredded cheese to top
  • Green Onion


Put carrots, onions, celery, garlic, potatoes, chicken broth and about a teaspoon of sea salt in a large pot. Turn heat on high and let everything cook until the potatoes are tender. Add milk, butter, fresh parsley, basil, garlic powder, Lawry’s seasoning salt, and pepper.

Now it’s time to make a slurry.  This step is optional. Put a tablespoon of rolled oats flour or cornstarch in a bowl and mix in enough lukewarm water to make a liquid consistency. Slowing stir this mixture into the potato soup, whisking to avoid lumps. You can add more or less slurry depending on how thick you want your soup. Let everything cook for several minutes. You can serve now, but if you want a creamier texture, take about a third of the soup and blend it in a blender. Then pour the blended soup back in with the rest.

You’re done. I like to put shredded cheese on top of my potato soup and the green onions make it perfect.

Stay blessed,


Posted in FOOD, Gluten Free, Meatless Mondays, Mediterranean Diet, Recipes, Uncategorized

Cabbage Soup

Cabbage soup is often used as part of a diet plan, but I make it to have as a low-calorie lunch or dinner that I can eat throughout the work week. This soup is really tasty and you can always add potatoes or meat if you want a heartier dish. My version meets the guidelines of the Mediterranean Diet and it’s gluten-free.


Head of cabbage- sliced

1 small onion- diced

Half a green pepper- diced

Half a red pepper- diced

4 garlic cloves- chopped

3 to 4 stalks of celery – chopped including the leaves

1 medium carrot stalk- chopped

Extra virgin olive oil

Edward & Sons veggie bouillion cube

32 oz of vegetable broth

2 cups of water

1 can of diced tomatoes ( I used diced tomatoes and green chiles.)

1 tablespoon of Bragg’s Organic Apple Cider Vinegar

Seasonings: Lawry’s seasoning salt, turmeric, parsley, oregano, sea salt, sea kelp, bay leaf, ground black pepper, basil

*Feel free to use whatever seasonings you want.


Drizzle the extra virgin olive oil into a large pot and add one bouillon cube, blending it into the oil.


Now, add onion, garlic, celery, carrot, and bell peppers and blend it with the olive oil and veggie cube mixture. Cover with lid and let the vegetables cook for five minutes. Add a little more olive oil, the cabbage and your seasonings. Blend everything together well and let it cook for several minutes.


Add the diced tomatoes, water and vegetable broth and blend all the ingredients together. Place lid on the pot and let the dish cook on medium low for about a thirty to forty, stirring every ten minutes.


Grab yourself a bowl and enjoy. This is my favorite vegetable soup. I eat it all week-long. It’s great for losing weight and so good.

Stay blessed,


Posted in FOOD, Gluten Free, Meatless Mondays, Mediterranean Diet, Recipes

Fasolada Greek Navy Bean Soup-Mediterranean Diet

Fasolada is a traditional Greek meal. The ingredients are cheap and feed a lot of people. Fasolada is so popular that it’s called the national dish of Greece.  


1 pound of uncooked navy beans (You can also use white kidney beans, lima beans or butter beans.)

2 carrots roughly cut

1 medium onion roughly cut

3 celery stalks sliced including the leaves

3 cloves of garlic


1 cup of tomato sauce or 2 tablespoons of tomato paste

1 10 oz can of diced tomatoes

1/2 cup of olive oil 

4-5 cups of vegetable broth (or use water and veggie bouillon cubes to taste)

Celtic sea salt

Ground pepper

Turmeric (for health benefits)

Parmesan cheese (optional topping)


Put all the ingredients in the slow cooker and let it cook on high for 4 hours or low for 8 hours. 


You can serve the Fasolada with some parmesan cheese on top or add a side salad. It doesn’t get any easier than this.

Stay blessed, 


Posted in FOOD, Gluten Free, Health, Meatless Mondays, Mediterranean Diet

Lentil & Kale Soup

Here’s another crockpot recipe that’s delicious and easy to make. This is one of my Purge Week recipes, so use whatever you have in your refrigerator. Just add lentils and kale greens.


  • 1 summer squash
  • 1 zucchini
  • 2 carrots (peeled and cubed)
  • 1 red bell pepper
  • 1 cup of red lentils
  • 3/4 cup of green lentils
  • 1 chopped onion
  • 3 cloves of garlic
  • 1 Edward & Sons veggie broth cube
  • 4 cups of vegetable broth
  • 2 cups of water
  • Celtic sea salt
  • ground pepper
  • parsley
  • Mrs. Dash seasoning
  • rosemary
  • turmeric (health benefits)
  • sea kelp (provides iodine)
  • 2 Jamacain allspice balls
  • cumin (to taste)
  • kale greens (2 cups)
  • 1 lemon
  • Parmesan cheese for a topping (optional)



Put all the ingredients (except the kale and lemon) in the crockpot and let it cook on high for four hours.  When it’s done, take about 4 cups of the soup and pulse in blender and add it back to the crockpot. Now mix in the kale and the juice of the lemon. For a twist, you can serve with parmesan cheese on top, but it’s delicious all by itself.

Posted in FOOD, Gluten Free, Health, Meatless Mondays, Mediterranean Diet, Recipes, Uncategorized

Plantains, Chayote & Okra Soup


I got this recipe from one of my favorite YouTubers, Chef Mama Rosa. Here’s a link to her recipe for Chayote & Okra Soup. A shout out to my friend, Cece for introducing me to her.

This soup is packed full of nutrients and it’s tasty. It’s a new combination for me but chayote and okra are very good for you, and they’re great sources of vitamin C.

Here are the ingredients:

1 medium red onion

2 cloves of garlic

Fresh Okra (small handful)


Celtic Salt

Fresh Ground pepper

4 -5 cups of vegetable broth

1 Edward & Sons Veggie broth cubes

4 small red potatoes (quartered)

Half of a red bell pepper

1 Chayote (This is a fruit that tastes like a squash. I’d suggest removing the rough part of the skin.)

2 Plantains (green or yellow-not ripe)

1 can of Garbanzo beans

Thyme, sage, rosemary (fresh sprigs)

Olive Oil

Sun dried tomatoes (optional)

Pat of butter (optional)


Heat a little olive oil in a cooking pot and work the veggie cube into the oil. Add the sliced plantains, red potatoes, onion, bell pepper, garlic, okra, & chayote. Let the vegetables soften and then add the garbanzo beans, sun-dried tomatoes, vegetable broth, shake in the seasonings, and the pat of butter. Mix well. Lastly, add the sprigs of thyme, sage, and rosemary and let the soup simmer for 45 minutes.


This was a delightfully different soup. The natural herbs meld together wonderfully and the plantains give the dish a hint of sweetness. Hope you enjoy.

Stay blessed,


Posted in FOOD, Meatless Mondays, Mediterranean Diet

Hearty Veggie Penne with Pepper Jack Cheese






sam_1836This is an easy and delicious meal that’s perfect for the cold weather. More than likely, you’ve got most of the ingredients in your cabinet.

Here’s what you need: (4 servings)

Half a box of whole grain penne pasta

Half of a red onion

Garlic=3 to 4 cloves

Mushrooms (as much as you like)

Half of a green pepper

24 oz jar of Bertolli pasta sauce

Dried basil, rosemary, oregano, and a bay leaf

Garlic powder, salt & pepper

A half a teaspoon of sugar or Stevia (optional)

A tablespoon of Worcestershire sauce

A teaspoon of Red wine vinegar or to taste

Olive oil

Pepper jack cheese


Sautee veggies in olive oil. Add herbs and seasonings. Meanwhile start boiling water for the penne and a little olive oil.


Once the vegetables are done, add the jar of pasta sauce to the pot. I like to get every bit of sauce out of the jar, so I pour in the tablespoon or two of Worchestshire sauce, sugar or Stevia, red wine vinegar, and a dash of water. I swirl it all together and pour the mixture into the pot with the veggies and pasta sauce. Add the bay leaf, and more seasonings and herbs if you like. Now, let it all simmer for about 15 minutes.

***The sugar/Stevia cuts the bitterness of the tomatoes. Start with a little and add more from there.


I like to season my penne, so I add a little olive oil and parsley. I combine the pasta sauce and penne and then put pepper jack cheese and cilantro on top. This dish has a rich comforting taste and you won’t miss the meat. Delicious.

Stay blessed,